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12 Feb 2021

Ergonomics is about designing for people.

Defined as the science of fitting a workplace to the user’s needs, ergonomics aims to increase efficiency and productivity and reduce discomfort.

Think about the angle of your computer monitor, or the height of your desk. Think about whether your eyes are strained by the end of the day or if your wrists hurt from typing. A sound understanding of ergonomics can prevent most workplace injuries by adjusting tools to the user, putting an emphasis on proper posture to reduce the impact of repetitive movements.

The use of computers and rapidly changing technology in the modern workplace has greatly increased the need for ergonomics. Desks, chairs, monitors, keyboards and lighting all need to be assessed when creating a workspace, whether it is at the office or at home.
Ergonomics also takes into account the need for movement throughout the day. Office furniture has traditionally encouraged stiff, fixed postures and little movement. However, a balance between sitting and standing, which can be aided with a height-adjustable desk, is a proven way to combat the effects of sedentary workplace behaviour.

All of Humanscale’s work tools are inherently ergonomic. They are created to be intuitive and adjust effortlessly to the user. Humanscale products are created to promote daily movement and physical activity, while supporting the user’s posture.

Article courtesy Humanscale™
Images courtesy https://humanscalemanual.com

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14 Oct 2020

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Ryan Sandes and The Benefits of Sit/Stand for Athletes

It seems paradoxical, but in today’s world even professional athletes spend time at their desks. Maybe not 9 to 5, but sponsorship deals require a significant social media presence and that, as we all know, means screen time. One of South Africa’s top athletes shares how the hours he spends at his desk are just as important to his training as his time on the trails. In fact, ultra-distance runner, Ryan Sandes, reckons that how you work at your computer can drastically impact your athletic performance.

1. How long have you been a professional athlete?

I’ve been a professional ultra-distance trail runner for just over 14 years now.

2. Have you ever worked in an office environment?

I studied Quantity Surveying at the University of Cape Town, and after qualifying I worked for a property development company for just over two years. I spent most of my day behind a computer for hours on end. Running is definitely more exciting, but I haven’t completely escaped my desk!

3. So you’d say that it’s a misconception that professional athletes never spend time at a desk?

Definitely. You’d be surprised how much admin a professional athlete needs to stay on top of. It’s so important for me to keep a handle on the admin side of things, and I do enjoy that part of the job. My weeks generally vary quite a bit depending on travel, but on average I would say that I spend anything from two to six hours a day at my computer.

4. How does time at a desk impact you physically – past and present?

When I first started out as a professional athlete, I didn’t need to spend nearly as much time at my desk, so the impact was minimal. But this was largely because social media wasn’t nearly as popular then. Today it’s a big part of sponsorship deals and takes a huge chunk of my time. Add to this the fact that I’m not getting any younger and am not as bulletproof as I was a few years back! So before I changed my desk set up, I found myself experiencing bad headaches, combined with neck and back pain. I figured out that this happened when my posture was compromised – at my desk or even when driving or sitting in meetings with sponsors. I’ve also done a lot of research into how posture impacts running and there is a clear link between posture and running style. With this sport becoming more and more competitive, I’m always interested in any marginal gain so I’m constantly on the lookout as to how I can improve my form. So I guess what I’m saying is that sitting at a conventional desk made me feel bad, and perform sub-optimally, so I made some changes!

5. Can you tell us about your new office set up?

Sure. Once I realised that I needed to focus on maintaining good posture to avoid pain and run at my full potential, having the correct office set up became really important. That and consciously managing my screen time! Getting the right office set up was surprisingly easy. Humanscale is a company specialising in truly ergonomic products, and I’m using their QuickStand Eco, which is a sit/stand desk, along with the Humanscale World Chair. The QuickStand Eco is made from sustainable, non-toxic materials, which is really important to me, and it’s easy to adjust.

6. So you now work standing up?

Not exactly. The idea is not to stand and work all day, but rather to sit on a good ergonomic chair, and when you feel you need a break from your desk, or your back feels a little tight, you raise the desk height and continue working standing up. It’s a flexible system that doesn’t keep you trapped in one static position that can have really negative effects on your body.

7. Have you noticed a difference in your physical wellbeing?

Alternating between sitting and standing throughout the day is said to boost productivity, up your mood, and reduce the negative effects of desk-bound tasks. When I’m not procrastinating, I’d say this is all true!

Sometimes I return from a run and need to urgently reply to a few emails. I find it so much more comfortable to stand and work, rather than sitting down immediately. If I sit immediately on return my hip flexors shorten and my lower back gets tight, whereas the standing improves my posture and I even get to stretch! I’ve also become a lot more disciplined. Since having the Humanscale QuickStand Eco and ultra-comfortable Humanscale World chair I am not tempted to sit on the couch with my laptop or work from the kitchen counter. With my screen now raised to eye-level, I have also experienced much less neck and shoulder pain - I used to suffer from this tremendously.

8. What advice would you give to readers who participate in sport but spend a significant amount of time behind a desk?

My advice would be to ensure your office space is correctly set up to avoid jeopardising moving with ease and doing what you love. Whether you’re a runner, swimmer, cyclist or hockey player, you regularly spend time outside moving. But if you have a desk job you probably still sit for the majority of each working day. This could be anything between 6 and 10 hours a day, which is a long time and pretty much guaranteed to make you more prone to injury. This results in compensating when you’re training, and in the end compromising your performance. Find a balance between work and play, then make sure your training and desk time go hand in hand – building your body up rather than cancelling each other out.

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27 Nov 2019

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4 OVERLOOKED WAYS TO RELIEVE BACK PAIN

Did you know that a whopping 80% of us will experience lower back pain to some degree in our lifetime? According to the National Institute of Neurological Disorders and Stroke, “Back pain is one of the most common causes of job-related disabilities and a leading contributor to missed workdays.”

Regardless of the type of back pain you might have experienced, there’s no doubt that it’s debilitating. But the good news is, there are a few simple lifestyle-related changes you can make to help prevent and manage back pain.

MY EXPERIENCE WITH BACK PAIN

Besides the odd sports-related twinge in my lower back, I’ve never experienced serious back pain. However, after having my daughter, Bella, I noted that my posture was compromised (from breastfeeding around the clock, as well as carrying her on one hip etc.)

I also experience back pain if I sit in the car for too long, or on a plane or during presentations. And, I must admit, there have been times where I’ve sat in my pyjama lounge, hunched over my laptop rather than sitting at a desk. This has resulted in tension headaches as well as stiffness and pain in my neck, shoulders and back.

In my case, I’ve discovered a few overlooked methods that have really helped to relieve my back pain. Give one or more of these a try and see which combination works for you…

1 ENSURE YOU HAVE THE RIGHT OFFICE SET UP

Sitting for too long can put pressure on your spine and cause muscle and joint tension in other areas.

However, research has shown that an ergonomically designed desk and chair will help to keep your spine aligned and can make all the difference when it comes to reducing and managing back pain.

In a study published in BMC Musculoskeletal Disorders, researchers point out that an ergonomically-designed office chair, which allows you to adjust the height, as well as the backrest and armrest can reduce muscle tension in your neck, shoulders and back, and also decrease disc pressure between your vertebrae in your spine.

MY OFFICE SET UP WORKS WONDERS:

I have the Humanscale Diffrient World Chair as well as the Humanscale QuickStand Eco (QSE) sit/stand desk in my office, and since using them, I’ve noticed a big improvement in my posture. I’m also getting fewer tension headaches and suffering from less neck, shoulder and back pain. This is because both the chair and the desk support my natural posture and movement.

The Diffrient World Chair is head and shoulders above other office chairs on the market.

It has the following features, which makes it so comfortable:

The mesh backrest and seat are cool and lightweight
It fully supports my upper and lower back when I sit
It works with my body weight to offer just the right amount of recline for me. This takes pressure off my neck and shoulders because I’m not straining my arms when I sit and type on my laptop.
The sleek, minimal design takes pressure off the back of my thighs as there’s no front edge of the chair.
The armrests are attached to the backrest rather than the seat. This keeps my body aligned and comfortable when I recline because my arms don’t have to move too much.

ALSO SEE: My review of the Humanscale QuickStand Eco (QSE) sit/stand desk

2 MOVE AROUND MORE

Our bodies are designed to move, rather than stay static. In some chronic cases, your doctor or physiotherapist might suggest lying or sitting still if you have back pain, but in many instances, especially if the pain is mild, movement is key.

According to research published in the journal, Institute for Quality and Efficiency in Health Care, one of the most important things you can do (if you suffer from lower back pain) is stay as physically active as possible and exercise regularly – as this can help to reduce pain. Things that have been proven to help include:

Core exercises
Regular Pilates
Tai chi
Yoga

A sit-stand desk like the one I have, also encourages regular movement at your desk, as you can change positions between sitting and standing every 15-20 minutes. This helps to recruit different muscles and ease lower back pain.

3 EXERCISE YOUR CORE

Although back pain often makes movement uncomfortable, the truth is, being sedentary can weaken your core muscles and make back pain worse over the long term, and lead to other health problems. The stronger your back and core, the better your posture and chances of reducing back pain.

Try these core-strengthening exercises:

LOWER BACK EXTENSIONS ON A SWISS BALL

lower back extension 1 Lower back extension 2

Note: it’s important to perform this exercise in a slow, controlled manner.

Squeeze your tummy muscles as you extend and take deep breathes in and out.

Lie face down over a Swiss ball with your feet firmly on the ground behind you and your hands next to your ears.
Slowly engage your back muscles, glute muscles and hamstrings, and lift your torso off the ball until your back forms a straight line.
Pause for a second, then return to the starting position
Complete 3 sets of 10-12 repetitions.

SWAN LIFT

Note: This is another variation of the Swiss ball extension, except you’re lying flat down and will be extending your back a little more.

Lie flat down with your head resting on your palms and your feet flat on the floor.
As you lift your head, neck and chest, contract your back muscles and raise your arms to the sides.
Pause for a second, and slowly lower down to the starting position
Complete 2 sets of `10-12 repetitions.

DIAMOND CRUNCH

Note: You can do this exercise with or without a resistance band.

Lie on your back with your neck and shoulders off the mat, your knees to the sides and the soles of your feet touching so that your legs form a diamond shape.
If you have a resistance band, ensure it’s secured around both feet and you’re holding it firmly with both hands.
Extend and straighten your legs slowly while you’re in the crunch position, making sure to engage your core muscles as you extend.
Slowly bring your legs back to diamond position and repeat the move.
Complete 3 sets of 8-10 repetitions.

4 STRETCH IT OUT

Whether you’ve been active or sedentary all day, back stretches are important because they help to prevent injuries and loosen tight muscles, which can limit your range of motion and contribute towards pain.

If you exercise regularly, aim to stretch after each workout. If you’re less active, still try to stretch three times a week to maintain flexibility.

If you’re feeling particularly tight in one area, aim to stretch it out 2-3 times a day. Just make sure that your muscles are warm before you stretch, ie. warm-up or walk for 5 minutes or so before you stretch.

Here are 2 of my favourite back stretches:

LYING HIP TWIST

Note: this stretch is ideal for your upper and lower back, as well as your glute muscles.

Lie flat on your back with your arms out to the sides
With your knees slightly bent, twist your hips, while your chest and upper back remains facing forward, and bring your left leg over your right leg
Look the opposite way
Pause for a second and repeat the move on the other side.
Always ensure that your chest, shoulders and upper back stay straight and face forward as you twist at the hips.

GLUTE BRIDGE

Note: While the glute bridge is also a strengthening exercise, it’s a good stretch too, for your glutes and lower back.

Lie flat on the floor with your knees bent and arms resting at your sides.
Slowly lift your lower back and glutes off the floor until they form a straight, diagonal line.
Squeeze your glutes, contract your abdominal muscles and hold for a second, before returning to the start position.

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07 Nov 2019

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Vanessa Haywood-Sandes - Actress, Model & Businesswoman - on the Humanscale QuickStand Eco and World Chair

HAVE YOU EXPERIENCED ANY DISCOMFORT RELATED TO YOUR PREVIOUS OFFICE SETUP?

Yes, we had really cheap chairs in our home office, which weren’t comfortable and we also had a make shift desk. The previous setup was very basic. I would constantly be shifting and moving around because my lower back always experienced discomfort.

HOW MANY HOURS A DAY WERE YOU SITTING AT YOUR DESK OR IN FRONT OF THE SCREEN AT YOUR PREVIOUS OFFICE SETUP?

Generally, as a couple, our careers are very flexible we are quite busy. Every day is very different. We would be seated between 4-6 hours a day. But generally I would be seated for 4 hours a day and the rest of the day I would be in meetings, seeing clients and running around after Max (beautiful baby boy).

SINCE USING THE HUMANSCALE ERGONOMIC PRODUCTS, HAVE YOU EXPERIENCED ANY DISCOMFORT?

Very, very little discomfort is now felt with the new setup. Sometimes I lose track of time and stand for more than 10 mins at a time and then my back gets sore. It is mainly when I stand for too long, then I feel discomfort but then I know it is my body telling me to sit. Generally speaking, it is just my lower back but this was an injury prior to my new setup

NOW THAT YOU HAVE THE SIT/STAND WORKSTATION - HOW MANY HOURS A DAY WOULD YOU BE SEATED, AND HOW MANY HOURS SPENT STANDING? HAVE YOU NOTICED THAT YOU ARE EXPERIENCING LESS DISCOMFORT SINCE INTRODUCING STANDING INTO YOUR DAY (behind the screen)?

I definitely do a lot more sitting than standing. I start my day off standing and stand for about 10-20 min at a time. Then I will sit for the rest of the day. Therefore standing at the desk for an hour and a sitting for 3 hours. But I love the option of standing and sitting throughout the day. A lot less discomfort since I was introduced to Humanscale products.

DO YOU FEEL THAT THE HUMANSCALE PRODUCTS PROMOTE HEALTH IN THE WORKPLACE - THROUGH IT'S PHILOSOPHY OF COMFORT/SUPPORT/EASE OF USE & SIMPLICITY? WHICH OF THESE ELEMENTS STAND OUT TO YOU IN PARTICULAR?

I definitely feel that the Humanscale products promote health in the workplace as all the products are adjustable. I don’t need to move my laptop when I go from a seated posture to a standing posture in a second. It is all so versatile and functional. It promotes good health because you are constantly moving.

Sitting behind your desk the whole day is bad from you, your circulation, and lowers your concentration. All the Humanscale philosophies (comfort, ease of use, support) I agree on especially when focusing on the chair. The chair is very comfortable for me. My lower back is my main problem therefore sitting for me has never been a comfortable but now I hardly have any back pain sitting in my new Humanscale World chair. When focusing on the chair it will totally be comfort and support.

YOU PREVIOUSLY INDICATED THAT YOU ARE PRONE TO BACK PROBLEMS/ISSUES - DO YOU FEEL THAT THE HUMANSCALE WORLD CHAIR HAS MADE APOSITIVE IMPACT ON YOUR DAY TO DAY WORKING ENVIRONMENT?

I have a lower back injury and I have been to the chiropractor many a times. It actually stems from picking up my son, Max. Absolutely, the chair has had a positive impact on my wellbeing. Sitting in the chair, I feel very little discomfort. I could sit for ages. But moving from a seated to standing position is a huge help.

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18 Jun 2019

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Health Investments 2019

In 2019, we are navigating a world driven by progress and tech, design and development. We’re moving at the fastest pace the world has seen, with more information at our finger tips this morning than we had last week. Anything we need to know comes at us via multiple screens, linked by a network of fibre at a speed that seemed impossible in the dark ages of dial up. We can access data and manage our lives on the go, from just about any location imaginable, shrinking the globe through our relentless and immediate communication options. We haven’t walked down the road to post a letter in recent memory, and our medical bills show it. Are we investing in what matters, and is our fast paced technology servicing our physical and emotional health?

In a recent study carried out by Ergolab, distributors of ergonomic office furniture and Sit / Stand products such as the Humanscale QuickStand ECO (QSE), more than 600 currently-employed participants were encouraged to divulge the rand value they attach to products closely related to optimal ergonomic positioning and general physical health. When these statistics are written up in direct comparison to the time we spend sitting or lying down, the clear indicators are that we’re getting the balance more than a little wrong.

Of those participating in the survey, 30.9% work from home, while 40.99% work in an office. The vast majority (more than 80%) work from a laptop. Experts recommend a combination of sitting and standing during a work day as optimal, and that ultimately we simply need to move more to combat our sedentary hours. Globally, 1 in 4 adults aren’t moving enough (source: World Health Organisation).

Of the survey sample, 70.81% spend between 5 and 10 hours per day at their desks. This highly relatable statistic is why so many of us have repetitive physical complaints ranging from mild discomfort to debilitating back pain. Additional health issues, such as depression and anxiety, have also been linked to sedentary behaviour. Only 3% of the participants stated that they suffered from no work-related physical pain. Upper back pain was the hands down winner with 43.32% suffering from neck, back or shoulder pain. Eye issues, headaches, circulation issues and lower back pain were experienced by a few, with 32.45% indicating that they suffer from more than one of the listed ailments.

Considering the daily routine of the average 9-5 office employee in South Africa, exposure to, and the setup of key items will carry a direct impact on our physical health. These items include, not only our desk and screen set up, but our bed, vehicle, shoes and sofas.

The majority of the survey participants indicated that they would be willing to spend between R4 000 and R10 000 on their bed, with a further 20% willing to spend more than R10 000. A 2018 survey by the global app Sleep Cycle of more than 5,300 South Africans show that on average we spend seven hours in bed per day.

In the same Ergolab study, participants were questioned as to how much they would be willing to spend on their monthly car payments. More than half said they would spend between R2 000 and R8 000 per month. Cape Town has the worst congestion in South Africa, falling just outside of the top 25 most congested in the world cities in the world at 28th. It is followed by Pretoria (54th), Johannesburg (82nd) and Durban (160th). Cape Town has marginally improved over the last year, motorists can still expect to lose 162 hours in traffic every year – or just under a week. By comparison, Pretoria motorists spend 143 hours (5.95 days) in traffic each year, while Johannesburg motorists lose 119 hours (4.95 days). Traffic time contributes substantially to our overall sedentary behaviour (Source: INRIX 2018 Global Traffic Scorecard).

Movement and standing are one part of countering a sedentary lifestyle, but shoe choice is key to whether this movement is optimised or causes further damage to the body. Participants in the Ergolab survey were asked how much they would be prepared to spend on shoes for themselves in a year. Athletes who rotate a new pair of R2000+ trainers every 500 to 800km would skoff at these statistics, but only 35% of the survey participants would be willing to hand over more than R2 000 for shoes in an entire year.

The final question in the survey centred on the home sofa. “Netflix and Chill” as well as rampant gaming has contributed to a lot more sofa time overall. Nothing like sliding on to a comfortable sofa after navigating a rush hour traffic jam. So what are we spending on sofas? A whopping 40% would spend R10 000 to R25 000 on a sofa, with a further 7.76% happy to buy a sofa in the R25 000 to R35 000 bracket.

A quick look at the time vs investment ratios paints a picture that indicates a lack of awareness in vital areas of daily life that can reduce repetitive pain and general body fatigue during our work day. We’re spending more money on our sofas than on our beds and desperately little on our footwear. When we are not in our expensive cars sitting in traffic we are generally at our cheap desks, hunched down over our laptops sitting on an average chair for more hours per day than we spend doing anything else.

With very little time left to bring the requisite movement and exercise in to our lives, we need to consider logical counter investments, such as the components of an ergonomic workstation that allows for the correct support and movement in a chair, ease of alternating between sitting and standing and the correction of our posture by raising the height of our screens. Through this we work towards an increase in overall health and productivity.

Words: Kim Stephens

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15 Jan 2019

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PRODUCT REVIEW: HAVE YOU TRIED A SIT/STAND DESK? - by Lisa Raleigh

We spend so much of our time sitting. Whether it’s at work, in the car or at home, global statistics show that the average working person spends around 13 hours a day in a seated position! Prolonged sitting isn’t good for your health. Period.

I explained why in a recent blog post here. So what’s the solution? A sit/stand desk of course!

BENEFITS OF THE SIT/STAND DESK

Medical experts and ergonomic specialists know the damaging effects of sitting for too long, which is why the innovative Humanscale QuickStand Eco (QSE) sit/stand desk is possibly one of the best solutions to address this current health problem.

Although standing desks have been around for centuries, (Did you know that Leonardo Da Vinci painted the Mona Lisa from his standing desk?), ergonomic specialists have refined and modernised the concept to offer an interchangeable sit/stand option. Because believe it or not, standing for too long isn’t ideal either as it comes with its own set of health problems. As ergonomist, Josie King (MSc Ergonomics), explains, our bodies are designed to move, and the key is to create a working or home environment where you have the chance to change positions as often as you like.

THE GENIUS HUMANSCALE QUICKSTANDECO

I’ve spent a good few months testing out my brand new QSE and I love it because it has so many set-up options to suit just about any workspace or project. Plus, it allows me to have an active workspace, even if I’m busy with a task that requires a lot of writing and concentration. In fact, the simple act of transitioning from sitting to standing, and then back to sitting again helps to clear my head as it boosts blood circulation and allows me to breathe better and move more throughout my day. My assistant also uses it from time to time and she says it has helped tremendously to relieve her lower back pain and improver her posture while she’s working.

I’ve stood while consulting with clients (to record their weight, measurements etc.) and I’ve sat to capture all the data, record results and write up wellness programmes. There are also times where I need to work with two screens and I just love that I can easily set this up from my QSE, without having to leave my workspace. This state-of-the-art, sit/stand desk is the perfect solution for me and I think you should give it a try too. I promise, once you get into the habit of changing positions regularly, you’ll wonder how you sat, glued to your seat, for so long!

ALSO SEE: 4 top ergonomic myths debunked

Here are a few of the set-up options you can create with the QSE. They’re all simple to set up and super-comfortable:

POSITION 1: QUICKSTAND ECO LAPTOP VERSION

Benefit: Whether you’re working with a laptop or documents, this set up allows you to raise and lower your work surface to a comfortable height whilst effortlessly moving between sitting and standing.

Bonus: As you can see below, the QSE Is compatible with any laptop, notepad or MacBook. I use my MacBook when I consult with clients because my software is linked to my Tanita Body Composition monitor.

POSITION 2: QUICKSTAND ECO SINGLE WITH NOTEBOOK HOLDER

Benefit: The separate notebook holder allows me to raise my MacBook or any other laptop to a more comfortable height. A separate keyboard and mouse help to keep my arms at the correct height for both sitting or standing. If I’m working solely on a laptop, I don’t have to hunch over to look at the screen all day.

POSITION 3: QUICKSTAND ECO DUAL WITH NOTEBOOK HOLDER

Benefit: This is ideal if you need to work with two monitors. I use this when I’m working on multiple things at once, such as monitoring my social media and email on one screen and managing my e-store on another.

POSITION 4: QUICKSTAND ECO SINGLE SCREEN WITH LAPTOP AS CPU

Benefit: I use this position if I’d like to work off one single, larger screen using my laptop as a docking station. Having a separate keyboard and mouse allows me to keep my arms at the correct height. Sitting or standing is now effortless, with no strain on my neck or shoulders. Bonus!

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24 Oct 2018

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4 ERGONOMIC MYTHS DEBUNKED - by Lisa Raleigh

Think you should be standing at your computer all day? Think again. We separate the myths from the facts when it comes to creating the ideal (healthy) work space.

What does a typical day look like for you? I know for many of us, it involves a whole lot of sitting – working at a PC and being sedentary. The not-so-great news is that sitting for too long puts a mental and physical toll on your body. In fact, being sedentary can increase the risk of obesity and a cluster of conditions that contribute to metabolic syndrome. These include;

Increased blood pressure
High blood sugar levels
Excess visceral fat (around the waist and organs)
Increased risk of cardiovascular disease and cancer
A greater chance of becoming depressed or anxious

Considering all this, and the risks associated with too much sitting, you might be thinking that it’s best to stand at work. While I agree that standing is a good alternative, we still shouldn’t be standing all day, every day. The key is to find a healthy balance between the two, and move as much as possible throughout the day, says ergonomist, Josie King (MSc Ergonomics). I recently caught up with her to discuss some common myths surrounding ergonomics.

ERGONOMIC MYTHS AND TRUTHS

Myth: If I don’t sit on a chair, it’s best to sit on a gym ball.

Fact: Josie says it’s not ideal to sit on a large gym ball all day. The reason? It doesn’t offer the support you need to practice good posture. Sitting upright all the time, still compresses the vertebrae and discs in the spine, she explains. And the problem with perching on a gym ball, is that you can’t lean back. Leaning back in a seated position helps to take the load off your spine, she says. In fact, a recline position – at around 110°, is best. If you’re looking for an ergonomic chair that has a reclining function, Ergolab has the best options available as their range of Humanscale office chairs are designed to offer additional lumbar support.

Myth: I need to stand all the time at work.

Fact: Sure, standing is good, and it’s great to give your body a break from sitting, but you shouldn’t stand all day either, says Josie. Standing for too long as its own set of drawbacks, especially if you get tired and lean more on the one side etc. Standing for hours can also contribute to backache, leg cramps, varicose veins, and swelling. The best thing to do is listen to your body and alternate positions when you get tired, explains Josie. This is where the incredible Humanscale QuickStand ECO comes in. It’s one of the most innovative sit-stand desks you’ll find in SA as it allows for seamless sitting and standing throughout the day. It’s simple to set-up and easily adjustable (no fancy equipment required), plus it caters for up to four different PC configurations.

WATCH: This quick, informative video to see how it works.

Myth: Propping my PC up with books is good enough.

Fact: If you balance on your PC on a pile of books to raise it to eye level, but your keypad is still too low, you’ll be straining your shoulders and arms to type, says Josie. The same goes for the mouse. We tend to stretch our arms out too far when we use the mouse, which puts strain on the neck and shoulders. “This is why I always recommend using a mouse pad, so that your hand, wrist and arms are in alignment and closer to your body,” she adds. Again, one of the best ways to help you create the ideal ergonomic space at work is to invest in a sit-stand desk which can be adjusted so that you can raise your keypad and screen to the right level. One of the set-up configurations of the Humanscale QuickStand ECO, for instance, includes a nifty notepad holder to allow you to place your screen at the right height, as well as your keypad.

Myth: A portable laptop is better for my posture than a desk PC.

Fact: “laptops and small screens are two of the biggest contributors to lower back pain, as well as shoulder and neck pain,” says Josie. This is because you tend to hunch over your laptop a lot or rest it on your lap when you type, which means you’re always looking down. This compresses the spine and can cause alignment problems. The only way to avoid this is to alternate positions often and maintain a good posture as much as you can. This means, avoiding hunching over the screen with the laptop on your lap etc.

ALSO SEE: My article on Sitting Is Not The New Smoking (It’s how you sit and move that makes all the difference).

TAKE-HOME TIPS

Move as much as you can throughout the day.
Don’t be left in a static position for too long. Rather invest in a sit-stand desk which allows you to move freely, while still completing your work.
Be in the most neutral position for your spine. (A neutral spine is when all three curves are present with a natural alignment).
Live a holistic life with balance. For example, go for a walk at lunchtime, don’t smoke, eat well, stress less and get enough sleep. (Easier said than done, I know, but it’s the only way to support your body and prevent injuries as you age).

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17 Oct 2018

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SITTING IS NOT THE NEW SMOKING… by Lisa Raleigh

It’s how you sit and move that makes all the difference, say experts…

There’s no doubt that sitting for too long is bad for your health, and there have been countless studies to prove it. However, it’s not the act of sitting itself that’s bad, it’s how you sit and for how long that really has an impact on your health and overall well-being.

THE PROBLEM WITH SEDENTARY BEHAVIOUR

Globally, 1 in 4 adults aren’t moving enough, according to the World Health Organization. And, in a recent study published in the journal, Diabetes Research and Clinical Practice, researchers maintain that too much sitting – also known as sedentary behaviour, is the real problem as everything in your body slows down. You burn fewer calories, your blood sugar levels become unstable and your blood circulation slows right down, which could lead to weight gain, obesity and metabolic problems, as well as chronic diseases such as diabetes. What’s more, the effects of being sedentary for too long, go far beyond what you may think. Some surprising effects include;

Mood disorders such as depression and anxiety
An increased risk of several types of cancer
A higher chance of developing dementia, (if you’re predisposed to the condition)
Lower back pain and alignment issues – from being in one position for too long.

I’ve also seen these effects first-hand, when I consult with clients. Those who sit at a desk for too long, spend hours sitting in traffic and then lie on the couch after work often complain that they’re tired, get sick more often and just feel down a lot of the time. This is because our bodies are designed to move! The more we move and change positions, the better. This doesn’t mean we can’t sit at all, it’s the combination of activities we do in a day which all add up and make the ultimate difference.

MAKING CHANGES IN THE WORKPLACE

As we head more into the digital age, it’s become second-nature to sit on our phones or behind a screen for hours at a time. Although this isn’t going to change anytime soon, we do have the choice as to how we move throughout the day. And, how we sit.

I recently met with an ergonomist, Josie King (MSc Ergonomics) to discuss how we should be sitting and standing at work. She mentioned the innovative Humanscale QuickStand ECO which is fast-becoming the most popular ‘sit-stand’ desk in SA due to its functionality, and the fact that it allows you to seamlessly change positions as you work. I’ve been using it myself for some time, and although I’m constantly on the go, this piece of equipment has transformed my work space and made me excited to be behind my laptop!

Josie explained that one of the biggest causes of back pain is how we sit; hunch over our laptops and PCs. “This is because sitting forward for too long puts stress on the muscles and discs in your back, shoulders and neck and influences the natural curve of the spine. Therefore, sitting back in a chair will take pressure off the vertebrae, as we put the spine in its natural position” she adds.

SITTING STRATEGIES

If you have acute back pain, follow these tips when you sit:

Always adjust your position, if you’re feeling uncomfortable when sitting try stand up and if you’re feeling uncomfortable standing, sit down again. We need to listen to our bodies.
If you don’t have an ergonomic chair that offers lower back support and you’re seated for most of the day; look at investing in one; it will help to ease your pain and discomfort.
Keep your hips and knees at a 90º angle. Your legs shouldn’t be crossed, and your feet should be flat on the floor (Use a foot rest or stool if necessary).

THE KEY IS TO CHANGE POSITIONS

Josie maintains that if you have the option to change positions when you feel uncomfortable, you’ll have much less chance of experiencing back pain or other problems. Why? Because we are meant to move! With the Humanscale QuickStand ECO (QSE), you can naturally transition between sitting and standing as often as you like, allowing you to be active throughout the day, she says. Because, believe it or not, standing for too long is also not good for your body. As you become tired, you tend to lean forward more or to one side, which are unnatural positions for your body. And if you’re standing hunching over your computer, it can also cause excessive back, neck and shoulder pain. Additionally, standing for too long can contribute to varicose veins and cause swelling in the legs and ankles. Not ideal!

The QuickStand ECO (QSE) allows for functional movement throughout your work day. These are just some of the benefits I’ve personally experienced while using it;

You have the choice of four simple set-ups, including laptop, single or dual monitor conﬁgurations.
It’s so simple to set-up (no drilling required), plus it’s portable so it can easily be moved if needed.
It has a sleek, minimal design which I love as it looks professional in any space.
I adjust the setting to stand when I consult with clients and this makes it so much easier to capture data at eye level when I’m taking measurements and assessing body fat etc.
It’s made only with healthy, sustainable materials – no formaldehyde or PVC, which is ideal for my office environment.

For more information on this fabulous product, as well as additional ergonomic furniture from global brand Humanscale, including chairs, monitor arms and lights, visit www.ergolab.co.za or follow them on social media;

Facebook: www.facebook.com/ergolabsouthafrica/

Instagram: www.instagram.com/ergolabsa/

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