{"id":14029,"date":"2018-01-04T10:36:24","date_gmt":"2018-01-04T17:36:24","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=14029"},"modified":"2023-06-23T10:58:22","modified_gmt":"2023-06-23T16:58:22","slug":"standing-or-sitting-focus-on-posture-first","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/standing-or-sitting-focus-on-posture-first\/","title":{"rendered":"Standing or sitting at a desk? Focus on posture first"},"content":{"rendered":"
<\/div>

\"People<\/p>\n

If you\u2019re trying to improve your posture at work, getting a new standing desk or an ergonomic mouse probably isn\u2019t enough.<\/p>\n

\u201cIt\u2019s not just about sitting or standing at your desk,\u201d said Christy Kopischke, physical therapist with the UCHealth Occupational Medicine Clinic – Steamboat Springs<\/a>. \u201cIt\u2019s about being in the right position and moving frequently.\u201d<\/p>\n

It\u2019s important to maintain good posture throughout the day, whether you\u2019re working at a computer, watching television or folding laundry.<\/p>\n

\u201cIf you\u2019re not moving as efficiently or as easily as possible, then you can develop over-use syndromes and stress joints, creating more dysfunction,\u201d Kopischke said. \u201cDysfunction leads to dysfunction, while healthy movement patterns lead to further health.\u201d<\/p>\n

Below, Kopischke shares her recommendations for ergonomics, or moving efficiently and safely in a work environment.<\/p>\n

Prioritize movement<\/h3>\n

\u201cAny static position is going to be hard to maintain correctly,\u201d Kopischke said. \u201cOur bodies are meant to move, not to be sitting or standing all day.\u201d
\nThat means finding ways to change position frequently, especially if you\u2019re working at a desk.<\/p>\n

\u201cSet up your day so you have to get up often, whether it\u2019s to make a copy, use the bathroom or take a walk at lunch,\u201d Kopischke said.<\/p>\n

Focus on upper body position<\/h3>\n

Whether you\u2019re sitting or standing at a desk, your upper body position should be similar. Keep shoulders back and relaxed, and elbows at a 90-degree angle at your sides.<\/p>\n

 <\/p>\n

Watch those feet<\/h3>\n

When you\u2019re sitting, your hips should be in line with or slightly higher than your knees and your feet should be planted on the floor.\u00a0 When standing, your hips should be under you and your weight should go through your whole foot. Avoid a swayback position, in which the pelvis is pushed forward and you rest on your ligaments. Sometimes putting one foot slightly in front of the other can help.<\/p>\n

Position your mouse nearby<\/h3>\n

Your mouse and keyboard should be in the same plane, and you shouldn\u2019t have to reach up or down for the mouse. Your wrists should be in a neutral position, not resting or pressed on a desk or keyboard tray.\u00a0 \u201cCarpal tunnel and neck pain are common results of working for long periods at a computer, but proper positioning can help prevent both,\u201d Kopischke said.<\/p>\n

Dial in monitor height<\/h3>\n

Your computer monitor should be at eye level so you\u2019re not looking up or down. If you have a split monitor, be wary of how much time you spend working with your neck turned to one side or the other.
\nInvest in the right tools. If you\u2019re on the phone a lot, a headset is a good investment. If you write notes or memos, be sure you have proper desk space to do so. And while standing desks can be a good way to change position through the day, they aren\u2019t for everyone: someone with knee pain or other issues might be better able to maintain a proper position while sitting.<\/p>\n

Ask an expert<\/h3>\n

Trained professionals like Kopischke can help, though for challenging issues, it\u2019s a good idea to consult with a doctor.
\n\u201cWhen I meet with someone, we do a lot of body mechanic training and try to teach that person where they\u2019re sweet spot is,\u201d Kopischke said.<\/p>\n

Sticky notes, timers and even coworkers can help people stay on track with small postural adjustments.<\/p>\n

\u201cYour posture is a habit, and you can make changes,\u201d Kopischke said. \u201cTypically with improved posture and movement, people feel better and move more easily.\u201d<\/p>\n

This article first appeared in the Steamboat Pilot & Today on Dec. 25, 2017.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re trying to improve your posture at work, getting a new standing desk or an ergonomic mouse probably isn\u2019t enough. \u201cIt\u2019s not just about sitting or standing at your desk,\u201d said Christy Kopischke, physical therapist with the UCHealth Occupational Medicine Clinic – Steamboat Springs. \u201cIt\u2019s about being in the right position and moving frequently.\u201d […]<\/p>\n","protected":false},"author":2163,"featured_media":14040,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[500,9187,2802,2801,2800],"class_list":["post-14029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-occupational-health","tag-readysetco","tag-sitting-desk","tag-standing-desk","tag-uchealth-occupational-medicine-clinic-steamboat-springs"],"acf":[],"yoast_head":"\nStanding or sitting at a desk? 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