Ergonomics: Get Centered

by Ruth Loewenhardt

Have you ever had the feeling that you were not set up correctly in your workspace but you didn’t know what to do? Or worse, did you ever develop such pain in your hands, arms, neck, shoulders, or back that you were unable to complete such everyday tasks as typing a letter or picking up your crying baby?

Well, ergonomics is your new best friend.

Most people have probably heard the term “ergonomics,” likely in the corporate environment, however it is not just for workers in cubicles. Ergonomics is the scientific discipline concerned with how people relate with their surroundings. It incorporates a holistic approach that deals with both the physical environment and the cognitive factors that make up each person’s world. Since each person is an individual with different physical proportions and needs, it is important to realize that the concerns for each person are unique.

So how can you set up your workspace if everyone is so different? Here are three key ergonomics principles that can help regardless of your personal dimensions.

Alignment: Center Your Work Around You

First of all, think of yourself as the center of your working world. Whatever you’re doing, whether it’s working at the computer, making jewelry, or baking cakes, remember to bring your work to you.

What exactly is alignment? Let’s start by thinking of the computer setup. If you were to align your computer, your monitor would be directly in front of you so that you do not need to move your head at all, either side to side or up and down. Your keyboard would be aligned between your monitor and your body.

Let’s move beyond the traditional ergonomics business model and look at another work environment: the bakery.

It is common for bakers to suffer from back and neck issues while working in an industrial kitchen. With some simple changes, the pain and discomfort can be reduced dramatically. Again, center your work around you and align your body with your work. If you’re standing beside the workbench, then consider raising the height of the cake on a tall turntable so that it is closer to chest height when working around the sides of the cake. If you’re working on the top, then lower the cake so that you don’t need to put strain on your shoulders by lifting your arms to do detailed decorating. Keeping your tools within arm’s reach can also help to reduce the amount of stain and stress that you’re putting on your body.

Posture: Sit With Your Back Supported

What exactly is support? If you imagine a pyramid and how the Egyptians built these massive structures, it is not surprising that they are still standing. Each stone block was placed on top of the other and became a firm foundation for the next layer. It’s the same with your body. Each series of bones supports the next (with the help of muscles and ligaments) that eventually supports the skull on top. Your head weighs about 10 pounds and needs to be supported by the pyramid of your body. Should your head be leaning forward or tilted sideways, then your neck and shoulders will be strained and after a short period of time this can cause pain and discomfort.

One way to keep your head aligned over your body is to sit with your back supported. The best way to accomplish this is to sit as far back in the seat as possible so that your rear end is cradled between the seat and the back. Then, slowly lean into the back of the chair so that you feel the entire back of the chair against your back. Depending on your type of chair you will find more or less support. Plant your feet so that they’re flat on the floor and keep your head over your shoulders, and you’re on your way to improved posture and alignment.

Breaks: The 20-20-20 Rule

Remember to take breaks. You know, the ones you keep forgetting to take because you get so engrossed in what you’re doing. Well, it’s much more important than you think. Here is an easy way to remember: Every 20 minutes, take a 20-second break and look 20 feet away. This simple 20-20-20 rule should be incorporated into your life whenever possible. Set a timer and after 20 minutes take 20 seconds to rest your eyes and look at something other than your work. Daydream. Envision what your business will be like in five years. Look out the window. Stand up and stretch. One creative individual I know drinks water during computer work so that a restroom break is needed after the 20 minutes!

It is your responsibility to yourself to keep your body healthy. If you’ve ever traveled on an airplane you remember the demonstration with the air masks: Place one on your own face before assisting other passengers with theirs. If you think about it, you will not be able to function in an emergency if you don’t put your air mask on first. Same with your work: Make sure you’re set up correctly and look after yourself or else your business and your family will not be able to function. Taking responsibility for your own health and well-being is not a luxury but a necessity for any woman in business who can’t afford NOT to work.

Ruth Loewenhardt is a member of the San Francisco Incubator and the founder of Elegant Ergo.