Ergonomics for Substack writers (and other desk jockeys)
This is not medical advice.
I know what you’re thinking…”I’m the next Dickens, Orwell, Dostoevsky! I don’t want to be lectured by some dumb jock about posture and exercise!…however, my back and neck do hurt, as I sit here for hours putting my literary and yet undiscovered genius thoughts into the ether…”
In some ways, the idea of ergonomics is bullshit. I’m thinking it started more as a corporate idea of how to get people to sit for hours in a cubicle, file as few Worker’s Comp claims as possible, and be good little worker bees. That’s part of the reason we’re here, to escape corporate Team America.
There are some better positions to avoid tech neck and carpal tunnel, however, the best overall strategy is to sit and stand in multiple positions throughout the day. Don’t have one best chair, have multiple chairs or sitting positions. It’s ok to be in your favorite recliner, just don’t do it for more than an hour. Keep moving. I’m seated on a ball in the picture above, but that’s only one of many positions throughout the day. I’m using a high/low desk. I stand half the day.
I’ve tried to condense these exercises into the least amount of time spent, so you can get back to the next War and Peace. Just minutes a day will help decrease pain.
Planks - These sound like torture maneuvers out of a Poe poem, but they’re actually great for postural strength.
Bird dogs - Works all the muscles that are compressed when sitting all day.
Upper back stretch
Foam rolling - These are great for self massage.
Standing rows
These are one of my favorites. Squeeze all the muscles that are tight and tired. Hang one of these rubber bands on a pole or structure near your work station, so you can do a few reps while you debate the syntax and grammar of your previous paragraph…
By the way, Slastix is my favorite brand of rubber bands (no, I’m not compensated for this, yet). They have a cloth sleeve surrounding the rubber for safety, and handles.
Got it? Good, now get back to explaining to me how oil and finance markets work, and how the government is suppressing our journalistic integrity :)