We are often asked to advise on the best way to assist someone to sit less, stand and move more. There is so much equipment on the market now that making a good choice can be tricky.

If you would like assistance in choosing the right standing equipment for an employee or for an office fit out, please contact us!

Electric sit-stand desk 

• Most people would agree that these are the very best way to be able to sit and stand.  The only down side is the cost.  Bear in mind however that if the desk costs $1000, over 10 years (and it will most likely last much longer than this) the cost is $2 per week. 
• These desks go up and down to the height you need by a quick press of buttons.  Changing height and working posture is therefore quick. 
• As it is the whole desk which raises it means that you can do computer work, writing, reading, from sitting or standing without any changes to the desk layout and with minimal interruptions to your work. 
• ‘Perching’ working heights are also possible which is something some people with back pain can find a helpful working posture option. 
• Disadvantages:  They are difficult to move so not a good option for someone who may move office location or job.  In some workplaces where desks are fixed to cubicle dividers it may not be possible to remove the desk.  This would need to be determined by an office furniture supplier.

Things to consider before buying

• Check the weight rating for the motor.  Light duty motors are the lowest cost but may not support all you need on your desk.  Check also the speed of the desk movement (some cheaper desks are annoyingly slow) and the noise the motor makes; some can be loud and this may distract/disturb employees nearby.
• As with all workstation choices, check the dimensions to be sure you can place your computer items where you want them and that it raises and lowers to the height you need.   

‘Communal’ electric sit/stand desk

• One electric desk be installed and a number of employees use it when they need. (A booking system probably works best).  The cost of the desk is then shared between many employees and benefits many. 

Standing desk and drafting chair   

Bank tellers have been doing this for years! 

• Many normal, sitting height desks can be raised to standing height.  Standing height desks are available.   To raise a normal desk to standing height will require the legs or desk sides to be extended by around 20-50cm.  There are no commercially available desk raising options which do this.   Desks with melamine panel sides can have extra panels screwed on.    
• If you want this desk for computer work, ensure the desk is set to a height level with the underside of your elbows.  If you want it for reading/writing it can be at about 100mm higher than this. 

Things to consider

• When you want to sit a drafting type chair or a stool will be needed.  Many office chairs can be converted to drafting height by changing the gas strut (this costs approx $40).  It is preferable to use a drafting height footstool rather than just using the kick ring for knee comfort and leg circulation.
• Climbing up to and down from a drafting chair is not easy.  If you have knee, hip, back or arm or shoulder problems it may not be suitable for you.  To assess this visit an office chair showroom. 
• Be aware that if you want to stand on a comfort mat (anti-fatigue mat) it will be very difficult to roll the chair over this as the castors sink into the mat. 

Two level sit-stand workstation    

A sit-stand workstation does not need to be one which goes up and down.  Having two desk heights – one for sitting and one for standing – works very well.

• One advantage of two desk heights is that as there is no equipment with working parts, so nothing can wear out, break or malfunction.  It also give a good amount of space to spread work out.
• Another advantage of this set up is that you can put a comfort mat where you stand and leave your chair tucked under the desk where you sit.  This way the chair won’t have to roll across the comfort mat. 
• Available from Back Centre is ‘TopDesk’ adjustable standing desk or you can DIY and make a ‘desk top desk’ (e.g. cut down legs on a coffee table). Cost approximately $300, less for DIY.
• One desk can be used for computer work and the other for reading, phone calls etc. or vice versa. 
• If a computer is used constantly, a computer workstation on each height desk will be needed.  This will require a monitor or laptop to be placed on the standing desk.  Move the keyboard and mouse between the sitting and standing computer workstations. 
• Additional storage space is created under the standing desk.

Things to consider

• Check the dimensions to ensure the desk surface hold all you need and positions monitor a comfortable distance away. 
• If you use a ‘desk top desk’ you will not be able to sit at this with a drafting chair as your knees will hit the sitting height desk.

Desk mounts and desk risers     

• These offer an alternative to an electric sit-stand desk.  They are either clamped onto the existing desk or sit on the desk.  There is a tray for keyboard and either a ledge for the monitor/s or monitor arm.   Brands include Ergotron, Kangaroo, Varidesk, Quickshift and Maxishift.
• The keyboard/mouse and monitor/s raise to standing height and lower to sitting height.   It allows the user to use their computer sitting or standing.  Some of the more expensive brands offer accessories which support papers between the keyboard and monitor.  The 3M Inline document holder usually fits on this equipment if document support is needed. 
• Disadvantages include; Unable to change the monitor distance.  Many people find this equipment puts the monitor a little too close.  Check this prior to purchase.  Some brands (e.g. Ergotron) are unable to be leant on. All these products have a keyboard tray without very much extra space so do not suit people who like more desk space in front of the keyboard (to rest wrists and forearms).  Depending on the model there may not be much extra space (for files, drink, phone etc). 
• Cost; approx $475 for a single platform up to $580 for dual screen.

Things to consider

• If you have an injury the pushing and pulling required to change the height of the workstation may aggravate your condition.  Styles with a single lever (Quickshift, Maxishift) allow the body to stay in a better position during raising/lowering.  There are also some brands with electric motors to raise and lower the equipment. 
• If you want to stand on a comfort mat (anti-fatigue mat) it will be more difficult to roll the chair over this as the castors sink into the mat. 

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Injured workers in country & remote locations are often under-serviced & their recovery can be slow or difficult. Why?

– No early intervention assessments are done because of the high costs or difficulty in providing these.
– Difficulty finding local therapists who are suitably experienced and can provide the assessments needed.
– High travel costs if an Adelaide based OT is used.

With the help of technology, assessments conducted ‘remotely’ are possible!

These are just as accurate when done by a therapist skilled and experienced in workplace and workstation assessments. Needless to say, they are much more cost effective!

1. Pre-assessment data collection. We email the worker our ‘Remote Workstation Pre-assessment’ questionnaire. They describe their job, tasks, work habits, skills etc. They take relevant photos & measurements of their workplace or workstation & email this to us.

2. Assessment and analysis. We read the completed questionnaire then phone (or Skype or Facetime) the worker. Once we’ve identified factors affecting recovery we discuss injury management adjustments needed e.g. workplace or workstation adjustment, work behaviour changes.

3. Report. Data provided by the worker is included in the report. We add our analysis and recommendations.

Indicative cost. $425 +GST (max), billed as WA130A, 2.5 hrs (max)
If follow up is needed (e.g. check on equipment installation or adjustment) we liaise with the referrer.

Get in contact with SAOT Consultants today to chat about your remote workplace assessment options.

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A very common workstation situation which causes musculoskeletal issues is when work requires alternating between paperwork and the computer work.

Putting papers at the front of the desk (for easy reading and writing) and the keyboard further away causes the arms to extend forward, the shoulders and the upper back to round and the low back to move forward away from the chair backrest. It also requires the neck to flex to read the papers so close to the body. These postures are very likely to cause pain in any areas of the upper body and back.

Using an inline document holder swaps the locations of the papers and keyboard. The result is keying with a more relaxed arms and shoulders, better back posture and reading with a much more neutral neck posture.

Though the papers are further away for writing the document holder provides support for the forearm. If prolonged writing is required many of these document holders slide over the keyboard to reduce the reach.

Inline Document Holders

The space between the monitor and keyboard is ‘prime real estate’ for the neck but usually only holds unimportant bits and pieces. Inline document holders are a simple workstation change which make computer use safer and more comfortable for the neck and back.

Twisting the head, neck and back to view papers flat on the desk (usually to the left of the keyboard) is a very common cause of neck or back pain. A document holder positions papers so that they are raised and angled and directly in front of the body, removing all twisting of the neck.

– Many are large enough to hold large, open or heavy files or stacks of papers.

– Some styles have angle or height adjustability.

– Some slide forward over the keyboard to become an angled reading and writing platform.

To fit an inline document holder between the keyboard and monitor usually require at least 300mm however some styles require less space.

There are many different inline document holders available on the market, including the DocSlope. Book a consultation with SAOT Consultatns today and find out what might work best for you.

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Perching is great! A mixture of the sitting and standing, perchingis higher sitting with body weight supported by a stool as well as your legs on the floor.

What is so good about perching?

Some postures are better than others. NASA has defined a ‘neutral body posture’ which is half way between sitting and standing as it balances musculature between front and back of the body. This position is used in the martial arts and in the Alexander Technique (position of mechanical advantage).

If you work at a higher desk, bench or counter a perching stool is a good alternative to a drafting chair. It will be easier to get on and off (as it is lower than a drafting chair) and the knees don’t need to fit under the desk.

Perching is active! Unlike ‘normal’ sitting when you perch, your leg, buttock, hip and core muscles all need to work. • It is very difficult to slump and slouch when perching. Most people when first sitting on a perching stool notice how easy it is to hold a perfect posture of the back and neck.

It can be the best type of sitting for people with back pain. Perching, with the thighs sloping downwards causes the pelvis and the lumbar spine (low back) to be in a better, more neutral posture and lower intervertebral disc pressure. This can often result in improved back health and comfort.

Perching makes it easier for the arms to reach things as the hips and trunk can move more. This is the reason it is a position used in occupations such as laboratory work, sonography and hairdressing.

Workstation Ergonomics

Perching needs a higher than conventional desk but not quite a standing desk. Depending on the perching stool and the preferred sitting height an extra 10 – 20cm desk height can be needed. If you don’t have a height adjustable desk, we can help you with other ways to raise your desk.

To get your workstation assessed, contact SAOT Consultants today!

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Most Australians will at some point in their lives have a problem with their back. There are some cultures in the world however where back pain hardly exists. One very likely reason would be back strength and flexibility.

Throughout our lives we need to keep our back and surrounding tissues strong and flexible.

Why?

Every soft tissue in the body (ligaments, tendons, muscles) will contract, lose elasticity and shorten if not lengthened and stretched regularly. Every muscle, if not exercised (worked strongly) will weaken. Together these problems will lead to a weak back, poor posture and less support for the spine.

A sedentary job = a job requiring little movement and little strength. Therefore in a sedentary job our bodies will not stay flexible and strong. If your job cannot keep your body strong and flexible it will need to be done outside of work; through sport or exercise.

So…. Use it, or lose it!

This link shows some safe, simple back exercises which if done regularly will improve back health. If you have back pain or other musculoskeletal health conditions consult your doctor before doing these exercises.

Remember! Small businesses with an aggregated annual turnover of less than $2 million can buy equipment, such as office furniture and accessories, and immediately deduct each asset that costs less than $20,000. The measure will apply to assets acquired until 30 June 2017.

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As we can spend about 1/3 of our lives sleeping – with our head on a pillow – it is an important factor in the quality of our sleep and our spinal health.

Those with neck pain often search for a pillow which assists their pain. We know of one customer who bought 30 pillows in the years following her car accident!

There is no one ‘best pillow’. It is a very personal choice and the right pillow for you depends on what you are accustomed to, your body size, your mattress and what position/s you sleep in.

The aim of a pillow is to keep your head reasonably in line with your back and spine so that the vertebrae and soft tissue are in relatively neutral, stress free, comfortable positions.

Back Sleepers: Should not need a high pillow as this will force the head up (causing neck and upper back flexion).

Side sleepers: Need a pillow to suit shoulder width. Broad shouldered people need a higher pillow but if a narrow shouldered person sleeps on a high pillow their head will be forced upward.

Stomach Sleepers: Generally this position is not recommended for those experiencing neck pain as the neck is not in a neutral position but turned to the side. So if you need to sleep on your stomach, a low and soft pillow is best, to reduce the amount of potential neck extension and/or rotation.

Pillow Construction

What should the pillow be made of? This is a personal preference and cost may influence choice. Most pillows are made from:

Polyester/polyfill. This is the cheapest material but flattens over time. Lesser quality pillows will flatten quicker than better quality. On the plus side, the shape can be altered a little to suit your needs. Some styles allow filling to be removed or added to.

Latex rubber have a contoured shape, and retain this shape for years. Latex is more expensive but these pillows do not flatten. There are choices of firmness which is helpful.

Traditional and memory foam manufacturing is much better than in the past and foams can last a long time now. These foam pillows will be made in a contoured shape and also in different firmness options. There is even an adjustable foam pillow, with removable inserts to allow the changing of pillow height and shape.

Feather and down allows adjustability as the filling can be pushed away or plumped up. Sewn in channels will assist the shape to be retained. The more Down content the better the quality and comfort of the pillow.

You can purchase a range of different pillows from ergonomic stores such as the Back Centre, Adelaide. You can also book consultation with SAOT Consultants to asses your activities of daily living. We will come out and assess your everyday living situations and help improve your everyday ergonomics to get you back to work, or simply keep healthy and pain free. Contact us today.

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Do you sit for hours without getting up?

We all understand the benefits of a good chair which fits well, provides suitable support and is well adjusted. However, a chair, no matter how good it is does NOT make prolonged sitting safe and healthy for your back! Sitting for long periods is very bad for any back and if you have back pain or injury it is likely to increase your stiffness, discomfort or pain. Neck, hip and knees can also be affected by staying still and sitting for a long time.

Why do we sit for long periods?

It is easy to sit for too long in a sedentary workplace where all tasks can be done at a computer. There is no reason to stand! Add to that it is easy to get caught up in the work and there can be deadlines to meet. It also can be easy to work through lunch or eat at the desk. More sitting!

If all work can be done at the computer how can we remember to get up?

The answer – we need to be reminded. Our top 5 tips:

1. A simple egg timer, alarms on your phone or Fitbit. Set for 30 minute reminders.
2. The ‘bladder timer’. Regularly drink water and you’ll have nature’s reminder to get up!
3. Phone apps. Simply search ‘break reminder’. Some we’ve found are ‘Stand up’ (Iphone), ‘Break time’ or ‘Break Reminder’ (Android).
4. Outlook Calendar reminders. Set a new appointment. When the appointment pops up simply click ‘Snooze’, remind me in 30 minutes. Keep snoozing this message all day, every day!
5. Break reminder programs for the PC; free and purchased.

This is a handy article which reviews some of the free apps to remind you to take a break.

Alternatively…

If standing/walking breaks are not possible because of work pressures consider a Sit-Stand Workstation (electric desk). This will reduce total sitting time and the length of sitting periods but allow you to continue to work.

If an electric sit-stand workstation is a bit out of budget, or just not for you, there are cheaper options – the TopDesk for instance. A small desk that sits on top of your existing workstation to elevate your monitor, keyboard or mouse – even just for writing down notes or drawing, it will get you out of your seat!

If you would like to book a workstation assessment with SAOT Consultants to discuss ways that you can get out of the seat more in your workplace – contact us

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We see people on a daily basis who are searching for a chair which does not aggravate their pain and discomfort. One thing they often ask us is whether an ‘alternative’ type of chair will help them more than a ‘standard’ type of chair. From around the 1970’s with the invention of the kneeling chairs there have been many alternative types of chairs enter the market – fit balls, ball chairs, saddle seats, dynamic backrest chairs and perching stools.

Here is a brief guide standard chair alternatives:

No backrest seating

These require you to hold good posture (no backrest to lean against). The benefits; their design often helps you to sit with good, upright posture. A backrest lets your back relax, but possibly become slumped and lazy. Beware; your back may fatigue and if this happens your posture will deteriorate. You will need to have good core and trunk muscle strength and endurance.

Perching and saddle seating (seat or stool is higher than a usual chair)

The downward sloping thigh position that happens when sitting on these chairs tilts the pelvis into a better position and has a good effect on the back and posture. Beware; these chairs sit you higher than standard chairs, so your desk may be too low and you may stoop to work.

Kneeling chairs

Very popular in the 1980’s. These chairs improve back posture and for some people kneeling chairs marked the end of their back pain. Beware; some trunk weight is taken through knees or shins which will not suit everyone. The knees cannot stretch and move. They are difficult to get in and out of and shouldn’t be used by someone with leg weakness or balance problems. (See also ‘No backrest seating’).

Fit balls

Very popular a few years ago; cheap, the movement they encouraged helped some people’s back pain and they offered sitting while exercising the core muscles. The risks; most workplaces now do not allow them because of the problems with using them in an office and using them all day.

Dynamic/active movement chairs

The latest thing in seating is chairs which encourage movement rather than static sitting e.g. the backrest may spring back or the seat moves. Beware; though some movement is better than being completely static too much movement may aggravate some problems.

Using a mixture of ‘standard’ chair and ‘alternative’ chair. This can get around some of the problems described above.

WHAT CAN YOU DO?

Deciding if a standard type of chair or an alternative type of chair will be best for you can be a difficult decision as there are many factors which need to be taken into consideration.

If you have an injury or chronic musculoskeletal problem, get help from a health professional experienced in seating and workstation assessment. They will help you choose seating and make sure the chair not only suits your body but that it is correctly adjusted, that you are confident in adjusting it and that your workstation is also adjusted for best postures.

Before buying anything ‘alternative’ check with your employer whether they are OK about this in their workplace. Some may need a ‘risk assessment’ be done prior to any new type of chair /equipment being bought.

Always take advantage of the trial period to test out how well a chair suits your needs, how comfortable it is for you and if it helps your condition.

Once in your chair and adjusted, consider placing a sign on it requesting that others do not use your chair (it may not be good for them or they may change your settings).

Things to remember…

A chair which suits or helps one person will not necessarily suit or help you.

Any chair (even an expensive one) can be bad for you if it is not the right fit, not adjusted correctly, or if it is used with bad posture – whether this is due to work desk layout, work activities or simply bad habits.

For advice on what chair might be right for you and your work station, you can have one of our registered occupational therapists come to your workplace and do a workplace assessment. Get in contact with SAOT Consultants today to discuss further or get a quote.

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