It's Time to Get Your Ergo On - Part 1

After three long years, for some of us, life is returning to normal. But for many of us, our work life has been dramatically changed.

Whether you are back at the office, working from home, or doing a bit of both (hello Hybrid!), it is time to reevaluate your ergo setup and practices. Ergonomics is much more layered than “sitting up straight”, or having the “right” equipment. It is about staying healthy, clear-headed, productive and healthy in all aspects of your life, and therefore, tending to your ergonomic needs has never been more important! So, here are two ergo essentials to help you on your way to feeling great!

Say goodbye to unwanted aches and pains. That’s right! A healthy ergonomic set-up that promotes an upright and balanced posture, along with healthy work techniques that keep you from putting undue strain on your body will go a long way to prevent strain and pain from disrupting your ability to do your work. This will also keep you feeling your best for things you love to do outside of work. Here’s how.

Stay Aligned - No matter where you are working, make sure that:

• Your keyboard and mouse are level with your elbows (which should hang directly below your shoulder and stay close to your sides). This may mean that you have to adjust the height of your work surface, the height of your chair, or both.
• Position your monitor so that your head and neck are aligned over the plan of your spine; (you are not looking down, up or to the side). This includes your laptop, tablet and phone screens. This will help you maintain an upright and balanced posture.
• Make sure your feet are securely on the floor or on a foot rest if you are sitting. And if you stand while you work, it’s best to wear soft soled shoes and have some cushioning under your feet, like an anti-fatigue mat or a folded-over yoga mat.

Enjoy more energy throughout the day. When you maintain healthy upright and balanced postures while you work, and pace yourself with regular breaks throughout the day, you will find yourself with sustained energy throughout the day. This is one of the greatest benefits of healthy ergo practices. Here are the essentials:

• Up your self-care routine. This includes getting enough sleep, exercising regularly, and eating foods (including snacks) that fuel your body and energy levels rather than depleting them.
• Chunk your work. You will feel better mentally and physically if you break your work up into 60 - 90 minute intervals. This means working without distractions of any sort for 25 minutes, followed by a 5-minute break, followed by another 25-minute session with another break, and so on. After two or three of your 25-minute intervals, allow yourself a longer break of 15 minutes.
• Change positions. If you work at a height-adjustable desk, alternate between sitting and standing throughout the day. If you have a fixed height desk or work surface, then make sure to get out of your chair every 60 - 90 minutes, walk, stretch, do some yoga poses, run in place… anything to get your body moving and out of static positions.

We hope this helps! Make sure to stay tuned for the next part in our series on Getting Your Ergo On.