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WIth your focus on efficiency and optimization, I'm suprised that you didn't invest in a good chair sooner. This is a must for knowledge workers.
As a fellow author I can't allow back pain to distract me from the keyboard. So I personally rotate between an Aeron, a yoga ball, and a kneeling chair throughout the day.
Next I'd recommend upgrading from a lap top track pad to a stationary trackball mouse. Does wonders for reducing forearm (and therefore neck) stress during long keyboard sessions.
I use a comfortable chair but I never thought of buying something that specific. I spend quite a lot of time writing content for my website, but I have never had back pains.
Congrats with your new purchase!
I work for a Swedish company and they recently bought the entire staff these chairs - http://www.kinnarpscomfortcontrol.com/en/movie.htm No idea how much they cost, I think they're are quite expensive, but they are the most comfortable chair I've ever sat in. After 8 hours of sitting I still feel great, wish I could afford one for my home office...
Great post!
Proper seated posture creates an even load and balance for the body, placing less strain on the muscles and joints. However, even when you practice correct posture, you should not sit for prolonged periods of time. Take regular breaks to walk, stretch and move your muscles.
To recap, proper seated posture would look like:
• The head is above the shoulder joints.
• The shoulder joints are above the hip joints.
• The knees are at a ninety degree angle with feet flat on the floor.
With gratitude,
Charlie
Comes in both leather and mesh, I'm not sure if you can get in the US though as it seems a lot more popular in Asia.
What do you do when you are traveling and want to sit for prolonged hours in front of the computer?
Have you ever considered getting something to raise the height of your Macbook Pro? I can't imagine that looking down at the screen for a few hours would be good for your neck.
Something like the iLevel (http://www.raindesigninc.com/ilevel.html) might be good for you.
Great post ... thanks for sharing your research!
Just a quick one, which might help other people with similar problems.
About 8 years ago I seriously suffered from lower back pains. I got out of bed every morning like a little old man (bent forward). After X-Rays, I was told I suffered from a discal hernia (L5-S1), that "radiated" outwards towards my lower legs, making the outside of my calves feel like numb quite often. I asked my karate teacher, Richard Prospero 7th Dan, for some advice because not only is he an expert in martial arts but he also knows quite a bit about health, bio-mechanics, etc. He forwarded me to an osteopath and a "chaîniste" (specialist in muscular chains). For a few months I had to do some daily exercises, use a special "wooden seat" to place on top of the seat in my car for lumbar support, and mainly use a "Yoga/Swiss ball" at the office. The "Yoga/Swiss ball" actually was hard work at first because this forces a dynamic seating position on you, instead of just slouching. The first few days it was hard to actually sit on that ball all day, but after a while my body got used to it. I continued using this ball for several months, but once my back improved I started to be fed up with the fact that sitting on this ball didn't allow me to easily "swivel" around in order to pick up the phone etc.
So, I returned to my previous office seat but noticed that I had created a completely different seating position at my desk in the meantime.
I didn't slouch back on my office chair but sat up straight like you mention: feet flat on the floor, hamstrings parallel to the floor, ...
Since then, I have been using whatever office chair I have been given and I am almost never using the back of the chair, except to hang my coat on.
I'm still doing karate now, as if I was half my age, and only very rarely will suffer from lower back pains.
No surgery was needed, nor medication, just some time, exercise and new habits.
Kind regards,
Greg
Hola from Madrid! Took your advice for a break from the regular monotonous delayed enjoyment pace of life and now I'm studying abroad for the first time ever!
I'm a 6'2" student and for nearly 2 decades I've been too tall for chairs at schools and universities. I've suffered back pain that no one my age should have to suffer. I never thought that there would ever be chairs made for someone like me, tall and lanky. Though I don't have tons of cash, making the switch is so important, like you said, not only for health but output as well.
Thanks for your post.
I ditched the chair altogether, with a standup desk. I had one made for me by the good folks at www.standupdesk.com. While most people who have standup desks have back problems, I like the added space in my study and the additional energy I get from being on my feet.
The next step in my office evolution was the addition of a small treadmill underneath the standup desk. I chose a relatively inexpensive one from www.treaddesk.com. The treadmill desk idea originated with Dr. James Levine of the Mayo Clinic.
As a result, I have lost over 40 lbs. since last July.
Best regards, Nanok - also obsessive about working ergonomics (but I actually like lying down working in the bed or the sofa too)
Fantastic micro testing. With the amount of time I'm spending editing our travel shoots around the world this sounds like a well worth it investment. Just ordered the chair. I'll let you know what I think.
Best,
Rob
When putting on the final push to get an e-book out just before Christmas, my "ass-in-seat" time was way higher than normal and I could feel the creep of tension and over-compensation. I ended up switching to a physioball temporarily, but would love to get a good chair eventually.
Thanks for doing the legwork Tim!
Cheers,
Adam
I second the other comments about your laptop ergonomics. You're probably raising your shoulders to get to arms your keyboard instead of keeping elbows down and muscles relaxed. And depending on how tall you are, you're probably unconsciously ducking your head to see the screen, creating neck stress. When I'm not travelling, I dock my laptop and work with a real monitor raised to eye level. A Goldtouch split keyboard (once I got used to it) and Logitech Marble Mouse were the other keys to eliminating pain for me.
How about the perfect sitting position if one can't afford investing in a super duper chair?
I say sitting -and sometimes sleeping- on the floor is not bad at all. Well, until your, errrr... Until you get flat, that is.
My philosophy is to always buy the best quality you can afford at the time. I'm not someone who likes to buy new things just for the sake of change; rather, I prefer to buy something I'll love and then keep it as long as I can.
Example: I bought a pair of brand-new Oakley Romeo sunglasses on eBay for $150 (think Tom Cruise in Mi:2) in 2000, while they cost $400 in stores. I'm *still* using them and loving them. There are less than 5 scratches on both lenses combined and none of them interfere with my vision (they're around the edges). Now, who wouldn't have paid $20 a year to wear these top-notch sunglasses that let me look *at* the sun?
Lean forward and support your weight on your knees* to work and, the best part, lean back to relax in a near lying position.
Quite pricey though, at about $1200, will not be able to afford that for a while. The chair also requires a bit of extra space behind the workstation to be able to lean back to the lying position.
*Or put your feet on the floor like on a regular chair.
peace
P.S. does anyone ever disagree with your posts? haha
Oh, yes, there is a small army of folks who disagree with pretty much all of my posts on certain topics! Check out anything I write related to weight training or language learning and you'll see what I mean. LOL...
All the best,
Tim
I might just go have a look again, as it is starting to feel like 5 years is the lifespan of my chair. I get the feeling it might just be on its last legs.
The Aeron is truly an enduring design. It's easy to forget that the chair has been around since 95. It's still the preferred chair by everyone on my team, and we have access to the entire Herman Miller offering.
Happy sitting.
(Also, mattress recommendations?)
Strongly agree with David T's comment.
I use something called the Aviator. I got the idea from a business magazine after reading the rave reviews from business travelers. (The device was made with them in mind, but I use it at my work desk at both of my work desks.)
It's a simple device that can be quickly disassembled and slipped into a laptop back for easy travel. I think paid about 20 bucks for it, and it's turned to be one the best computer accessories I've ever purchased.
A fews years ago, I'd had some mild carpal tunnel symptoms. When I placed my Mac on the Aviator, which tilts the machine up and closer to you (it is designed to fit against the edge of the work surface), my symptoms disappeared and have not returned.
If interested: www.keynamics.com
Great post.
Finally, what about the lady's advice? what shoes/boots/sandals would you recommend?
The material selection for the chair is the only downside. If you are sitting on the chair long enough be sure to put an extra cloth on the seat to eliminate the friction between your pants and the chair.
Unless you want some shiny bottom pants. In addition, if you use it enough after getting shiny you might even tear up your pants.
Just from experience of daily use.
More info in this book:
http://www.amazon.com/Toxic-Bedrooms-Guide-Nigh...
http://www.healthyback.com/products/jobri/jobri...
Posture-wise, I'd second the recommendations that you get some kind of monitor. You're still going to be staring pretty steeply down at the screen on your laptop, and that's not ideal for your posture. Either a laptop stand that raises the height of the screen or a big monitor sounds like the way to go. I take it you've seen the studies on monitor size versus productivity? (summary - bigger monitor = 10%+ quicker working)
I'd suggest aquiring a copy of "It's Not Carpal Tunnel Syndrome" if you're interested in improving your posture further. It's a pretty quick read, it's written by two experts who have solved their own postural problems, and it's got lots of useful case studies.
Great article on the chair! Like most stuff you write about, I had no idea about it until your post, thank you.
Hey - what does the sign say on your desk?
Thanks for the fantastic comments! Looks like I might have more goodies to buy, including a lordosis-maintaining foam piece for traveling and a motorized adjustable desk!
The sign on my desk, which is just a quote in a plastic frame, is from chef Bobby Flay:
"Take risks and you'll get the payoffs. Learn from your mistakes until you succeed. It's that simple."
I've had this on my desk, wherever I am, since 2001 or 2002.
Pura vida,
Tim
The Mirra is by far the best choice, I just bought a preowned one on officedesignsoutlet.com and its fantastic. I think it was a sample model so it had never been sat in. Ergonomic is the way to go and even though I got a huge deal, it's totally worth the money.
Thanks Tim!
Fantastic blog. Could you please expand upon the following quote?
"as did shoulder impingement after switching from coil-spring to foam-layered mattresses"
I would love to know about your experiences with foam layered mattresses. Plus since you written about ergonomic chairs, could you also write about ergonomic tables (or table heights) to go with your shiny new chair? Thanks
Nice breakdown on the chairs! How about doing the same thing with beds? I bought a new bed due to back pain, and after 6 months my back was worse and I moved it into my guest room and went back to an old futon I had, which isn't great, but better than the $2000 bed. Been meaning to find the "right" bed that will do what the chairs are supposed to, but haven't had time to do so. How about you give it a go...
Thanks,
Brad
I have had a manual crank adjustable desk for about 8 years and I swear by it...80% of the time I stand, but when I tired of that, I just crank the desk down and sit.
Once you start using a stand up desk, you will not want anything else. I wish I had got the motorized version though. It's truly the best of both worlds...why compromise?
There are many manufactures of these type of desks, here's one I like:
http://www.workriteergo.com/products/workcenter...
http://www.workriteergo.com/
Cheers, Jay
Thanks Tim, for being OCD and researching all viable options. It really does save me lots of time as I also develop OCD as well when it comes to making a sizeable purchase. I think the research is the thrill of the hunt, prior to the kill, aka purchase.
Ryan
The human body's natural preferred hip angle is 130 degrees. Interestingly enough this is the position astronauts float into in zero gravity. In this position the spine maintains its natural curves effortlessly. Anyone who's ever sat in a kneeling chair can tell you that you don't need a lumbar support to comfortably sit erect with an S curve to your spine all day--in fact with the right chair you really don't need a chair back at all. The key numero uno factor you should look for in a good chair is one that allows you to open your hip angle as close to the natural 130 degrees as possible, which unfortunately precious few actually do. Varier chairs designed by Peter Opsvik are the best known in this category. HAG, which originally produced Peter Opsvik's line, also has a fine line of chairs meeting this criteria.
The Aeron chair has gained a wide following and is more comfortable than most, but still largely fails as it participates in the chair back fallacy and does not meet the #1 criteria.
It's a bit pedantic, but for more detailed info on proper ergonomic chair design check out "The Chair: Rethinking culture, body & design" by Galen Cranz.
here is the adjustable, non- testicular crushing, office version of the swiss ball chair. Plenty of spring and micro-muscle movement all day long.
Resting backwards in a chair causes a fair amount of degeneration of the lumbar region. The lumbar is supported in most chairs, but the fact that the legs aren't engaged relaxes the hip flexors which are the vital counter to lumbar, you end up in a cycle of weakness.
The "crushing" effect of the swiss ball has more to do with the small radius of the curve on the fitball and the rubber's ability to stretch itself up between your legs, a rubber ball can distend way beyond conventional upholstery. I wish you could have demo'd the Swopper.
I design ergonomic office chairs for a living,( I didn't design the chair I linked to), and if you want the budget hack for good ergonomic computer work- it's work at different heights (including standing) and change distances. A phonebook under your monitor will reset your neck and shoulders just bit, adjust your chair, you get the idea. Unfortunately it's hard in a conventional cubicle but every little bit helps.
The Aeron is a fine chair, but the chair is not the cure for 8 hours of sitting.
Consistency of environment and extreme habituation is something bodies (and minds) just aren't designed for. Wait, didn't Tim write a book about that?
Looking forward to your Shoe Buying Tips next~~seriously!
Thanks for rockin' our worlds once again with your insights and research.
thanks for the great info; as I am now putting together my home office as we speak; What a great feeling it is to be your own boss; to call the shots.
Especially for me after being a blue collar (mentallity) truck driver for 18 years. Not blowing smoke at you; your info put me over the edge. I was close to falling back to the old mindest; and your info saved my business, and my career.
Now this year I am going to increase my income 1000% working from home;
thanks so much.
As far as my present office in my "fitness labratory" I do not use a chair at all;
I have about 5 positions that I stand / squat / kneel, etc
It is great cause I can stretch certain ligamints and joints while I put tension on certain muscle groups like my glutes, hams, quads, and core.
Keep rocking Tim!
darin steen (aka The Chicago Kid"
When I travel, I put my suitcase on the hotel desk and use it as my makeshift stand up desk...wow, really keeps the back out of pain.
My favorite desks are at Workrite Ergonomics, they seem to be the best solution at a fair price, but I actually have a desk I created myself with a
SIS base, then added a generic desktop at the office furniture store. There are many companies offering stand up desk solutions at different prices, so check around....
The aeron might be good for your lower back but it's awful for circulation, hips, nerve issues and a host of other things. Aside from the Herman Miller hype, that chair has never been 'ergonomic' as that term has to take into account the whole body, not just a portion. If it works for your lower back, great, but it's certainly not an ergonomic chair!
Of course, just about ANYTHING would be more ergonomic than what you were sitting in!
Long-term, get your workstation set up properly. A laptop on top of a table is awful, both for the eyes, wrists, shoulders and upperback. keyboard tray with a keyboard, monitor with a monitor arm, a footrest does wonders for the lower back, etc etc.
Don't trade off one issue (the lower back) for a number of other issues.
Thanks for the chair rundown!
As you can imagine.. I'm very excited to set it up.
P.S. I thought it was funny you mention a foam roller.. I sent you a twitter about that when you were asking about stretching for athletes.. which you have to let us know the results of. (I'm using your new Russian workout)
Loyal Fan,
Dan Sweeney
1. I can sit on it for hours on end and not feel tired
2. On a hot summer day there's plenty of breathing so no sweat covered underside
I love that chair!!
I seem to remember a post you made some time ago mentioning an Aeron Chair with a link to website that sells them...so I am surprised to see you having this revelation only recently...anyway thanks for this post. I have been struggling with the same problem for some time and I am now inspired to resolve it.
I am curious what your view is on using Nootropics??? I know Brain Quicken is full of them...but was wondering if you actually use any Nootropic substances yourself and if so which ones???
Also what type of Core Conditioning do you do?
Ciao,
Brian
I switched over to the Aeron a couple of years ago as a bonus for achieving a goal and I have not regretted it. I agree with your assessment at I've also locked the back of my chair so I do not rock back when working.
Anyway, you mentioned Plantar Fasciitis, and it been a real problem for me over the last couple of years. Can you share your research on it and what shoes you've selected to help minimize it? I've used Barefoot Science products with some success.
Thanks,
Jeff
Some people asked about shoes. Long story short is that barefoot is ideal. Despite what the shoe industry will tell you, your feet were in fact made for walking and running--go figure. However, no one likes scrapes and scratches and dirty feet from walking around all day, so the most body correct solution is generally what puts the least material between your foot and the ground while still protecting it.
Fancy cushioning makes for great marketing, but is often the cause of injuries rather than the solution to them. Cushioning masks the pain of poor habits such as heel striking that damage your joints over time. Once again.. unfortunately very few manufacturers actually build their shoes around this concept. Fancy cushioning sells better and for higher prices. Puma makes a few pretty good shoes though. For purists who want as close to the all natural experience as possible, there is always the Vibram Five Fingers.
You said you liked the Isokinetics Balance Ball Chair - but that is a total ripoff. Do some research - the base that keeps the ball still completely defeats the purpose of the ball, which is that it lets you "actively" sit, forcing your back to make minor adjustments to keep balance, so you are not sitting still for too long. Plus you have more freedom of movement without the silly base.
After about two weeks of acclimation, I'm quite happy with a $20 TKO 75cm fitness ball. I also have improved lower back strength and balance. Ditch the chair and try just the ball - I'd look forward to a follow-up post after doing that.
Have you had a consultation from a good Physical Therapist (or similar professional)?
It would be interesting to see what they had to say.
+1 for good shoes. My feet were pronated after 10 years f working barefooted at home. Someone suggested the right shoes with good support and the problem went away in 2 months.
+1 for using a trackball instead of a touchpad or mouse. Easier to use than a touchpad and less shoulder/arm pain than a mouse because you're not tempted to use your *arm* or hand. A trackball forces you to use only your *fingers*.
My latest problem is pain in my arm from using the mouse. Then I switched to a trackball. Then I switched to my left arm. I'm planning to consult PT to look for body mechanics suggestions. (I'm guessing I need to have the trackball lower)
A great investment!
When i talk about desk optimisation, people always look at me like "it's just a desk".
I'm adding this chair on my wish list right now.
My last improvments where focused on keyboard (natural keyboard 4000 ) and mouse (mx518) which are important : you use it all day long !
http://www.nadachair.com/
$70, and I found it to be better than any of the fancy office chairs I've sat in over the years. I just find one with the correct height, and don't worry about the back at all (either the back of the chair or my back!) And I'm 6-3, 200 lbs., and have had back issues in the past. No more...
btw the blog loads so much faster in the UK since you switched hosts, thanks.
I noticed in your final desk set up that you are using a laptop.. have you also tried raising the laptop (eg using books to get it to eye level) and typing on a detachable keyboard..?
Thus allowing your eyes to be at screen height and getting rid of the need for you to be looking down and droping your head forward - which ends up giving you head forward posture, contributing to thoracic and neck pain and decreasing the lumbar curvature..
Not to mention you know its terrible for your back to be sitting anyway (causing large amounts of compression in the lower spine)?
Have you tried kneeling?
eg. pretend to perfrom a few strokes of backstroke every 10 minutes. - set an alarm on the computer to remind you...
sorry don't get me started..
In reading this post, I realized that my shoulder impingement could be related to my boxspring mattress (which hadn't occured to me before). What type of foam mattress do you use? Is it that 'swedish memory foam' thing?
One thing to watch out for with the Aeron chair is that eventually, the mesh fabric will wear out and show signs of scuffiness. I had to call to have both the seat and the back pieces replaced. The brilliant thing is that the Aeron has a 12 year warranty, so you're covered for that long.
With regards to comfortable shoes, try swedish clogs! www.clogmaster.com. Chefs and nurses swear by them. I've been wearing them and they feel fantastic. In comparison, all my other shoes-sneakers and flipflops-make my feet hurt after such a short time.
I am really surprised that you didn't decide to get a fancy standing desk after trying it for two days. I just recently switched to a standing desk for my computer work, and it does seem to help me stay more engaged and effective in my work. I also have an Aeron for times when I need to do something sitting down.
I will be direct because I am very experienced in the Bed, Shoes, and Ergonomic Chairs that people have had great success with. (I've sold and used everything I will speak about except the Dux) I will start with the Chair. I used to sell the Aeron chair and many of the best chairs this world has to offer. Although you selected some good chairs, unfortunately you missed the best one on the market. For a functional "task" chair (no headrest needed unless you are planning on sleeping in it) is the J757 Ergogenisis formally known as Bodybilt. I would put the well padded Doctor swivel arms on it. The support, comfort , and ergonomics surpasses the Aeron chair by leaps and bounds. (also better for durability, beware of the HM aeron locking mech. breaking). The HM's brick lumbar support will be nagging you pretty soon (flip it over if it is too much for your back, one side is flatter). This Herman Miller that everone raves about is over promoted due to its great marketing, If great marketing solved problems, then McDonalds would be considered health food. I have used many of the chairs you blog about for extended lengths of time. I am 5'9 165 Lbs. close to your size. I have been a professional athlete and a Safety and Ergonomic trainer for a few years. My body is my temple I keep healthy, wealthy, and wise. As for beds, you should look at Tempur-pedic or if you want to go off the "deep end" then buy a Duxiana. For Mens dress shoes, "Allen Edmonds", made in the USA, are the most comfortable and durable bar none. Right out of the box you will feel their comfort. Nordstrom Rack or Ebay will get you the $300 shoes for a great price (if you know your size, their "last" for each pair is very consistant) I have worn them for 8 to 11 hours a day and have had to stand constantly in a retail shop for that long. I am of the same philosophy that you are. Shoes, Bed and Chair...get the best. Oh, and remember to exercise and eat green veggys. My name is also Tim, so you got that going for ya. Later
If you spend a bunch of time driving, adjust your mirrors while sitting upright with your stomach pulled in tight ... it saves your back in the long run.
Did you consult a physiotherapist? Working as a computer programmer, I had chronical lower back pain about 15 years ago. I consulted a physiotherapist, and she showed me abdominal and lower back exercises and proper form for them that I do nearly every morning (crunch, reverse crunch, bicycle crunch, sitting on the floor legs extended and touching toes to stretch the lower back, plus some other streches). 1 Set of 30 reps for each exercise and 30 seconds for each stretches, takes me 5 minutes in the morning.
I found out that when I do these exercises daily my back stays mostly pain-free, and that they are more effective than an expensive ergonomic chair, given that one's workplace is set up with a minimum of ergonomics in mind.
Good luck
"Vitamin D A Surprising Champion Of Back Pain Relief, Report Says"
http://www.medicalnewstoday.com/articles/112633...
Awesome post, perfect for my Workshop, I hope you don't mind me taking snips! I can send you the powerpoint if you'd like.
On another note... You've talked about how to optimize life, and you showed how to 'hack' learning languages. I'd be interested to see you deconstruct self-hypnotism. I have a feeling you do meditation or prayer of some sort, and I wanted to get your opinion on improving one's mental health.
Happy Chinese New Year Tim!
Dr J
Even if you don't recognize it by name, you'll probably recognize it when you see it:
http://www.amazon.com/Eames-Lounge-Chair-Ottoma...
THAT is indeed number one on my material wants.
Tim, I can't help but think your stamp of approval on particular products is approaching the power of Oprah's Favorite Things (or whatever she calls them), if for a different audience. You've listed a few products that you've found to be worth recommending...I think your readers would be interested to hear what remains on your wish list.
I highly recommend using an external monitor with a keyboard and mouse for your laptop at your main office, but if not a sloped stand will help a lot, and keep you from slumping your shoulders, or feeling uncomfortable sitting straight but looking down at your monitor. Viewing at eye level is key for comfortable computing!
Unfortunately, European banks have been rescued by their governments...
But you'd probably need a full ergonomic workstation to take advantage of that, fully adjustable keyboard tray, trackball, nice keyboard (check out Maltrons) and so on. It's expensive, but it works out to pennies a day over time. I suppose if you're only at it 4 hours a week, though, it doesn't really matter a whole lot.
Thanks for your research on the chair. I recently hurt my back and have been considering what to do at the office since I am at a desk and at work for more than 4 hours per week.
I'm leaving for an event called Toughguy http://www.toughguy.co.uk/ and remembered a tweet you left on Shoreditch House a while back. Do you need to know a hedge fund manager to get in? Do you have any other London hacks that you can recommend?
Thanks,
Stephen
I really enjoyed the article and it will be helpful in finding the perfect chair for my office. I noticed that you have a greenhouse next to your office. I'd be super interested in hearing about the benefits of this in your life, productivity, recreationally, etc.
Thanks,
Rich
But looking at your new setup I can tell you are going to have more issues. Your laptop is too low. Your head will be bowed down to view the screen and it will be impossible to avoid a crouching dog position - no matter how good your chair is.
There are stands available that raise the laptop screen, but I wouldn't use them. Get a docking station and use a large desktop screen. Position it so that your eyes are looking at the middle of the screen. That way you'll spend hours in blissful comfort.
There's some alternate thought that a comfortable chair is not as useful as we think. A British research team discovered that a change of position every few minutes is best for optimum posture, and a chair that causes you to slouch is even better. I agree. I spend a lot of time in different positions on the Aeron, from slump to upright, and always exit for a walk every half hour. Variety of posture seems to work best.
And if you upgrade to multiple screens, then make sure the majority of your work is done on the center one. I have a 5-screen setup, and learnt the lesson the hard way when my neck ached from working on the side screens for even a few minutes.
To the left of your MacBook, what does the quote say?
Thanks!
Having narrow feet and high arches means I have an absolute disdain for buying shoes (the clogs mentioned earlier wouldn't stay on if I tried). I rarely wear high heels (aww damn, I know they're sexy!) but it also means avoiding nerve, tendon and joint damage in the long run.
If you do a write up on mattresses, you should also include sleeping positions and pillows! That would be a long article, given your attention to detail! :) Let's face it, injuries are caused by simple mistakes: sitting incorrectly, sleeping incorrectly, lifting incorrectly, standing incorrectly (shoes) etc. and they are especially aggravated when we are out of shape.
I've been using the Herman Miller Eames desk chair for over 30 years. It's a classic design...very comfortable and it completely eliminated my back pain. Expensive but worth it.
When I took my mini retirement in Arizona, I purchased an Aeron and I absolutely love it. It's the best work chair I have ever sat in. Well worth the $950 I spent on the upgraded model.
I really believe that you need to have the right tools to get the job done. You can save so much time and pain just by focusing on the right tool for the job. For me, buying a chair that costs almost the same amount as my laptop was a simple decision, I sit in it everyday! If you are a person still working on a folding chair or something less, spend the money, just think if you can be 5 minutes more productive a day that's over 30 hours a year (you just added a day worth of productivity!) and remember its a 12-Year Warranty!
Anyway, I've never tried one, but the Freedom task chair looks like it improves some the butt ergonomics. Hope that wasn't TMI, I'm just trying to recruit travelers to fly with a butt cushion so I'm not that only one looking ridiculous. Cheers.
http://vimeo.com/moogaloop.swf?clip_id=1778399&...
I had an unbelievable afternoon at The Getty Villa (Pacific Palisades). I marveled at the scenery and enjoyed my tour of Roman inspired architecture and arts pieces of ancient Greece. My tour guide was especially fanatical about her facts and storytelling. I heard Robert Graves is an awesome writer of Greek myths. I hope you get a chance to visit the Getty Villa.
http://www.getty.edu/visit/see_do/art.html
Now when I travel, I bring my laptop and 22", which happens to fit nicely in my suitcase.
1. Get an executive style chair which can support the head when you lean back. I got a Sampsonite leather chair at Office Depot for around $250 some years back.
2. The chair must have comfortable elbow rests.
3. Put your computer on a HIGHER than normal desk. Throw away any stupid "ergonomic" work stations with low keyboard rests. They are a prescription for carpal tunnel.
4. Rest elbows on elbow rests and have forearms approximately 30 degrees above horizontal. By having the forearms above horizontal, the wrists don't get bent backwards causing strain.
5. Lean back and type away. (This works better for desktops than laptops. If I used a laptop, I'd plug in a detachable keyboard and put the laptop up on top of a platform back from the keyboard.)
you should contact your VA over India to upgrade your blog to let viewer vote the comments like digg
there are many gems but I think most people don't have time to go through hundreds of comments.
I have not had back problems in particular but I do get stiff and sore sitting at my computer for long periods of time. Now that I have reduced my workspace to a small laptop for portability I was wondering of you have any recommendations on what to do for your back while traveling. It seems that I am either stuck with a wooden chair, or a terrible plastic chair at most places that I work now (coffee shops, temporary studio apartments, hostels, parks, etc.) Is there a good blowup lumbar support, or just a seat cushion that will align your back the proper way?
Thanks for the help
You still need an office chair?? You are working toooo much. :-)
(enjoyed your book in the christmas holidays in thailand.....)
keep on the good work, but with this post you disappointed me ;-)
You can get them for around $ 329 US over at CSNChiairs.com and other places.
Keep up the great "work"!!!
I am actually surprised by your delayed revelation on the importance of proper ergonomics. :) The chair is critical, then the desk followed by proper monitor, keyboard and mouse placement.
Everyone should take note on how they lean and position themselves. I switch mice regularly. I go from a trackball to a regular mouse and that has removed a lot of overuse injuries. I also stopped using a laptop in bed or on the couch. I found when I "laptop'd" I would be in a funny position for long periods of time. Now I just laptop on a desk and chair only.
Its also really important to get outside and do cardio. We are all spending way too much time behind keyboards and flat panels for work or play. Nothing like a good bike ride or run to snap you back in the healthy groove.
I've tried the ball balance chair and it's actually more comfortable (i'm a girl) than it looks. Don't know how long I can sit on it, but it's just a fun chair! I need to get the right chair though for my annoying back..
Anyway, your blog is always fun and interesting to read.
You're pretty talented and I believe you're close to being a genius. ;) I'm jealous of how you accomplish much in little time and it seems like you're always on an adventure! Keep it up!!
???? ??? ??? ? ???..?! hmm. :)
Off topic, I agree with other commenters that you could consider elevating your laptop and using a wired mac keyboard/mouse, or getting a larger display and connecting your keyboard/mouse to that. Much better to have the display at / above eye level.
Doc M.
I know you are really busy, but this is about my personal challange (just like the one you give to your students).
I met this guy, his name is Timothy Seitz. He will give me a job if I convince you either to post on your blog or to mail him a message about his personal response to the "What do you do question" (He said you are gonna like it).
WDYD (What Do You Do) Answer from Tim Seitz is:
When I'm having fun, relaxing, don't feel like talking about "work"
Tim: Hi, I'm Tim
Person: Hi, Tim, What do you do?
Tim: As little as I have to and as much as I want to (usually gets a laugh and I can change the conversation)
(when I'm looking for new clients)
Person: What do you do?
Tim: I get paid to mind other people's business
Person: ??? (they always want to know more)
Please just post it in your blog!
Or email to timothyjseitz@aol.com
I hope you make me win my challange, so I will get the job! Thanks!
PS. Fammi sapere quando vieni in Italia
My answer to "what do you do?" is simple these days: I'm a writer. If I'm feeling the urge to be vague, "I'm an entrepreneur" also works well.
Good luck!
Tim
Quick question, at the beginning of this post you mention "the best shoes and mattress you can afford". Just curious, what shoes did you go with?
Thanks,
Brad
i use a laptop (or work on paper) and alternate between two positions: sitting on the floor on a meditation cushion (about $40) in full or half lotus with the work on a coffee table (which i already had, or $20 on craigslist) and standing in front of a dresser (or an elevated table, if you need a lot of space) with the work on top. in both positions, the back works naturally to support itself, and doesn't grow weak and sore from artificial support. after making this change and getting more exercise, i never had pain again.
thanks as always for all your work!
sincerely,
jeff
Tim, thanks so much for sharing your thoughts with us.
Claudia
Tim, next is a keyboard. This site lists a bunch.
http://rsitreatment.wordpress.com/2007/10/18/a-...
But I think I will buy this one:
Freestyle -- splits, splays, tilts, awesome.
from http://kinesis-ergo.com/
http://www.officemax.com/omax/catalog/sku.jsp?s...
A good hold over until I can afford something a bit nicer! Not to mention a great alternative to anyone looking for a good chair for $100.
Ended up with the Aeron and it has been outstanding for the last year & a half or so. Yes, it's more expensive than a cheapo from the office supply store, but will end up being the same cost if your cheapo (like mine) ends up having to be replaced every couple years. There is a pretty swamped market of used Aerons, if you keep your eyes open, and they tend to hold up pretty well used, too.
Something very important I figured out this year was that having the wrong chair may play a very big role in carpel tunnel.
I had an old ergonomic chair at my home office. I had various problems over the past few years, ended up spending several thousand dollars just trying all kinds of keyboards (including the iconic datahand.) After spending several months away from home, my problems vanished.
During this time I was using either a normal keyboard or laptop keyboard -- and sitting in an Aeron chair. The last time I had used a normal keyboard I had reached the point I thought I would have to stop using computers completely.
So yeah, office chair matters big time. More than just your back will thank you.
May I suggest moving away from a laptop if posture is of utmost importance?
A desktop is much better for your posture. The menu bar in OS X should be at the same height as your eyes. With a laptop, this is not possible.
Perhaps something to elevate your laptop and an external keyboard may be ideal.
Regards,
Siebre
I'm a big fan of your book. I have recommended to everyone I met and personally offered to at least 25 people. I am presently reading a second time. Thanks for the inspiration.
As for posture and back pain, you have to visit the Postura Clinic on Montreal's South Shore (www.postura.ca - their current Website isn't great but they are presently working on a new version). Their work on proprioception blew me away and I'm sure they'll impress you too. If you happen to visit Montreal, give me a buzz, I'll be glad to give a hand. Take care.
To get thebest out of the Aeron chair you need to replace the lumbar support with the adjustable pelvic support, the new chairs have this feature. This is available from HM (not cheap at £75 / $105 per chair).
The effect of removing the lumar support is to take the shear stress off the lower back and revieve the strain on the lower back muscles= no pain.
I have one at work and one at home fitted to two chairs bought on Ebay for 1/4 the HM price. Used this setup for 4 years withiut problems -try it; lumbar support is one of the dumbest ideas ever to come out of orthopedics, it messes up the biomechanics and adds stress to the lower back just where you do not want it.
http://dvzine.org/zine/index.html
http://www.laptop-laidback.com/
It can raise the laptop much higher than other laptop risers and all you have to do is attach a keyboard and mouse to it. :-)
We reassessed office seating a few years back and chose the Neutral Posture 8700 with the deep contour seat. Got a two fer deal from Office Organix, so we got two $1300 chairs for $650 a piece. Best office decor money we ever spent!
I've worked deadline pressure in this chair for 13 hours a day and never had more than mild discomfort. No matter how perfect the chair, eventually you just need to get up and move around more, more often!
I checked out the Aeron's and they're fine chairs. But after 8 years of ownership, I'm glad I bought the Neutral Posture.
Be well,
Ben Fury
Bettercise
I've always loved the look of the Aeron, but how will your back be in a few months? I'd like to have a part 2 to this post in the near future, I'm curious because... I have a friend who is a dancer and yoga expert. I asked him about sitting for long periods of time and what a good position was a his response was quite surprising. The thinking that there is a "perfect" position is the problem. Our bodies get sore when any position is held for a long period. Also, I once spoke to a office chair salesperson, who sold the Aeron, but told me to buy a $200 standard office chair with the 3 adjustment levers, so you can change your position up every few days. Stretching also helps. Thanks for this post.
I am a local ergonomist and would be happy to come by sometime to assess your workstation -- no cost to you. This way you can figure out what products you might actually need to help you to work in a neutral position. Check out my website and contact me if you are interested.
Cuidate mucho y te deseo lo mejor del mundo
Gracias por tu comment! Lo del trabajo online es un tema muy individual, pero con tiempo y practica lo puedes lograr sin problema. I apologize if my Spanish is a bit rusty, but that's is hysterical that you saw me at ZOO! Next time, we'll need to grab a drink and catch up. I loved PV and hope to be back soon.
All the best y un abrazo gordo,
Tim
Cuidate and have lots of fun
Ciao bello
I find it interesting you are writing on a laptop. I think you would find it much faster to be using two monitors and a regular keyboard and mouse. Time yourself typing on a regular keyboard and then on your laptop. It is not just about being handy to travel if you spend much time in your chair I think you would be more effective with better tools.
Allen
I don't understand this dud who want his 1,000.00 back...I think his problems is deeper than his argument.
Peace to all!
Thanks!
ed