ErgonomÂics aren’t a joke, Jim. — Dwight Schrute, The Office
TechÂnoÂlogÂiÂcal innoÂvaÂtions are snowÂballing faster than ever in the third decade of the 21st-cenÂtuÂry. A home office set-up that would have been cause for pride in 2019 seems woeÂfulÂly inadÂeÂquate now.
Just ask anyÂone whose desk job pivÂotÂed to virÂtuÂal in March of 2020.
So, perÂhaps don’t take physÂiÂcal therÂaÂpist’s Jon Cinkay’s nearÂly three year old advice in the above Wall Street JourÂnal video as gospel, but rather as a chance to check in with your carpal tunÂnels, your aching neck and back, and your favorite refurÂbished office furÂniÂture outÂlet.
Cinkay assumes that your desk is a stanÂdard 29 — 30” tall, which is not the case here, but okay…
Our bodÂies’ unique dimenÂsions mean that no desk can be a one-size-fits-all propoÂsiÂtion, and Cinkay makes a robust case for makÂing modÂiÂfiÂcaÂtions:
1. Adjust your desk chair
Cinkay recÂomÂmends adjustÂing the seat height until your elbows are bent at a 90-degree angle when your finÂgers are on the keyÂboard. (As of this writÂing, keyÂboards have not yet become obsoÂlete.)
In a 2020 artiÂcle for the HosÂpiÂtal of SpeÂcial Surgery, he also recÂomÂmends makÂing sure your chair’s armÂrests can fit under your desk to avoid posÂturÂal comÂproÂmisÂes when reachÂing for your keyÂboard or mouse.
He also wiseÂly advisÂes lookÂing for a chair with a minÂiÂmum 30-day warÂranÂty so you don’t get stuck with an expenÂsive misÂtake.
2. ConÂsidÂer a footÂstool
If crankÂing your desk chair to the perÂfect height leaves your feet danÂgling, you’ll need a footÂstool to help your knees mainÂtain a propÂer 90-degree bend. If you can’t invest in a high tech adjustable footÂstool, a ream of paper will do in a pinch.
Tech expert David Zhang, who we’ll hear from soon below, rests his cute striped socks on a yoga mat.
Who among us does not have dozens of things that could be pressed into serÂvice as a footÂstool?
I am left to ponÂder the fate of the decÂoÂraÂtive needleÂpointÂed footÂstools my late grandÂmothÂer and her sisÂters scatÂtered around their livÂing rooms.
Can an actuÂal footÂstool be conÂsidÂered a footÂstool hack?
3. Adjust the height of your monÂiÂtor
To avoid neck pain, use a monÂiÂtor stand to posiÂtion the top of the screen levÂel with your eyes. If you’re workÂing with a lapÂtop, you’ll need a stand, a sepÂaÂrate keyÂboard and and a mouse.
Cinkay’s monÂiÂtor stand hack is — you guessed it — a ream of paper.
Mine is 5000 Years of the Art of India which is about the same thickÂness as a ream of paper and was in easy reach at the library where I work.
To judge by some of the comÂments on Cinkay’s Wall Street JourÂnal video, his keyÂboard dates to the Stone Age.
WhatÂevÂer his keyÂboard vinÂtage, the aforeÂmenÂtioned artiÂcle did sugÂgest gel wrist rests to relieve presÂsure on the senÂsiÂtive carpal tunÂnel area, but watch out! Zhang is not a fan!
4. Get a HeadÂset
LeavÂing aside the fact that the phone in quesÂtion appears to be a landÂline, a headÂset allows you to keep your head on straight, thus minÂiÂmizÂing neck and shoulÂder pain.
5. RememÂber that you’re not chained to your desk
Of all the ergonomÂic advice offered above, this seems likeÂliÂest to remain everÂgreen.
Take a snack break, a water break, a bathÂroom break, and while you’re at it toss in a couÂple of the stretchÂes Cinkay recÂomÂmends.
(The Mayo ClinÂic has more, includÂing our favorite shoulÂder stretch.)
Zhang’s desk-cenÂtric video was uploaded in 2017, when keyÂboard trays were already becomÂing a relÂic of a bygone era.
As menÂtioned, he’s anti-wrist rest. If your wrists are in need of supÂport, and they are, get a palm rest!
Zhang’s also critÂiÂcal of drawÂers and — unusuÂal for 2017 — standÂing desks though like Cirkay, he’s a big fan of standÂing up and movÂing around.
His video descripÂtion includes some comÂmon sense, ass-covÂerÂing encourÂageÂment for viewÂers with irregÂuÂlar sympÂtoms or pain to seek proÂfesÂsionÂal help. We think this means medÂical proÂfesÂsionÂal, though unsurÂprisÂingÂly, ergonomÂic assessÂment is a fast growÂing field. It’s expenÂsive but posÂsiÂbly costs less in the long run than rushÂing out to buy whatÂevÂer a stranger on the interÂnet tells you to.
To that end, we appreÂciÂate Zhang’s transÂparenÂcy regardÂing his channel’s parÂticÂiÂpaÂtion in the AmaÂzon SerÂvices LLC AssoÂciates affilÂiÂate adverÂtisÂing proÂgram.
RelatÂed ConÂtent
Why SitÂting Is The New SmokÂing: An AniÂmatÂed ExplaÂnaÂtion
Who Wrote at StandÂing Desks? Kierkegaard, DickÂens and Ernest HemÂingÂway Too
Behold the ElabÂoÂrate WritÂing Desks of 18th CenÂtuÂry ArisÂtoÂcrats
- Ayun HalÂlÂiÂday is the Chief PriÂmaÂtolÂoÂgist of the East VilÂlage Inky zine and author, most recentÂly, of CreÂative, Not Famous: The Small PotaÂto ManÂiÂfesto. FolÂlow her @AyunHalliday.