Should You Sit or Stand at the Computer? Do Both.

Sitting or standing at a computer all day is unnatural (and not particularly healthy). What is natural is to change positions and do it often. You can easily employ different stances and adjustments at your computer throughout the day to make your muscles less prone to injury. Read on to learn how.

Many of us work from home these days, and even those lucky enough to have a home office share it with a spouse or other household members. We now find ourselves camping out at the kitchen table, using our laptop on the couch, or working from bed at least some time. Are we doomed to a future full of neck, shoulder, and back pain because we no longer have the perfect ergonomic setup we had at the office? The truth is, no perfect, ergonomic environment can compensate for the long hours working at our computers.

The Myth of Ergonomics

The ergonomic theory states you can avoid muscle pain by adhering to prescribed postures and positions. In the past, a specialist might have come to your office to train you. She or he set you up with the correct chair or a standing desk and adjusted your screen height, keyboard, and mouse position for optimal use. You were in the most natural position for your body, and now that you’re working from home, you’re screwed, right? Wrong. You may have noticed that, even with the so-called perfect desk set-up, the pain still crept back after a long day of working at the computer. It wasn’t because you failed to hold the perfect posture.

Are we doomed to a future full of neck, shoulder and back pain because we no longer have the perfect ergonomic setup we had at the office?

Standing Is Just as Good (or Bad) as Sitting

When you work 8+ hours daily, whether sitting or standing at the computer, your body becomes less functional. One main reason for muscle pulls, strains, tears, and tendinitis is that we ask our bodies to sit or stand for 10 to 12 hours a day, and then we force our bodies to move fast with a lot of stress. The Iler Method® helps relieve pain by focusing on over-compensating muscles, but the method doesn’t stop there. Every client is referred to a functional fitness trainer to ensure that they stay that way once they are out of pain.

If It’s Not Natural (or particularly healthy) to Sit or Stand at the Computer All Day, What’s the Solution?

It is natural to change our bodies' position and do it often. Most fitness professionals agree that everyone should work on a handful of basic movement patterns. (Always talk with your doctor before starting a new exercise program if you’re unsure if it’s safe for you.) You don’t have to wait until after work. You can employ the following stances and adjustments on your computer throughout the workday. This will make your smaller muscles less prone to injury, as traditional functional fitness exercises condition bigger muscles.

Set an alarm to go off once an hour while working at your computer to remind yourself to change position. Make your way through as many of the following by the end of the day. Remember: Variation is the key, so do it all.

Sitting -

1. Sit on the edge of your seat.
2. Then, sit back in your seat.
3. Sit cross-legged both ways.
4. Place your seat high and then low.
5. Place your monitor low and then high.

Standing -

1. Keep a slight bend in your knees.
2. Stand with feet pointed in & then switch to having them pointed out.
3. Stand with feet apart and then switch to having them together.
4. One foot forward & then the other.
5. Do 20 air squats each hour. After 8 hours, that’s 160 squats! – Stand with feet just outside shoulder width. Toes 10-15 degrees out. Break at the hips and knees.
6. Descending straight down while keeping a neutral back.

It’s ideal to spend half the day sitting and half the day standing. So, keep that goal in mind and keep moving!