Updated Ergonomics

Lesson 53

Let’s talk about ergonomics. This is the study of people in the workspace. How can we make things better designed and more efficient? I know AGI  and ASI have the potential to change a lot, but as of now, most people will work for a large percentage of their lives. If you do the math, it is astonishing — whether it is percentage of years or percentage of hours per day. For most of us, it is most days for most of the day on top of the majority of years we are alive! If you are going to spend this much of your life working, it makes sense to study how you work and how you can be more efficient.

There are many different types of work, with some being much more physical, but if you are reading this, you are probably working with computers often. You most likely spend a lot of time sitting in the same position. What if there was a better way?

We already talked about how to sit correctly in the previous lesson — Dangers of Sitting. However, that is tough to do all day — especially in the beginning. I want to share three alternative positions that I love to get work done in. The three positions are mountain pose, supine relaxation pose, and prone relaxation pose.

Mountain pose is slightly different than just standing, even though they can look the same to the outside eye. In proper mountain pose, you want the weight evenly distributed between the feet. You want to actively root down through the feet as you also lengthen up through the top of the head. Roll the shoulders down and back away from the ears. Make sure that the pelvis is neutral and that you are growing up out of the pelvis — like a plant out of a pot. Many people stand like they sit, and it is damaging — just like improper sitting. You may even find yourself that most of the weight is on one foot (as opposed to balanced between the two), and that your shoulders are collapsing in even while standing. Mountain pose is conscious standing — being aware of how you are positioned, and correcting alignment if necessary. Lastly, you don’t necessarily need a standing desk for this. Personally, I don’t have one, but use a high table. A kitchen counter often works great, and you can use your creativity as well — using something like a dresser or stable stack. Do not use something flimsy that could potentially break your laptop!

Supine means that the belly is facing up towards the sky. You are relaxed on the back. As a heads up from the start, you will need a special kind of desk or prop to most effectively utilize this position. If you search for “laptop bed table” or “bed desk”, you should easily be able to find it on Amazon. There are some that are very reasonably priced as well — about $25 for a decent one. Alternatively, you could use a cell phone or tablet in this position, because it is easier to hold. It is truly amazing how much you can accomplish with a cell phone! Anyways, you want to relax on your back. It is helpful to prop up the head and shoulders with a few pillows. Also, you can bend the knees and touch down with the feet in order to take any strain off the lower back. It is so easy to spend hours in this position — focused on your work. The spine is elongated, the body is relaxed, and everything is in nice alignment — no physical strain. Remember, maximum relaxation leads to maximum creativity and productivity.

Prone means that the belly is facing towards the ground. You are relaxed on the belly. Like the previous position, this is a very grounding pose that will have you relaxed and comfortable. You can easily stay in this position for hours with a perfectly long spine and great overall alignment. I do recommend that you utilize some pillows for the chest. This will lift the head and shoulder just slightly and eliminate any potential discomfort in the neck. You want everything in one line, or gentle curve. The gentle curve of the spine actually energizes the mind and increases alertness. This, in combination with a nice and relaxed body, makes for optimized productivity in this alternative working position.