1 Before you begin, please connect your speakers or headphones and find an appropriate volume. The commentary in this lesson will play automatically after content appears on the slide. The voiceover is intended to highlight important ideas and provide supplementary material. You may replay the audio recording on a given slide by clicking on the blue speaker symbol. Content is programmed to appear on the slides automatically, do not click unless you intend to move onto the next slide or replay audio. This lesson includes commentary that will highlight important points and provide supplementary material. When viewing the presentation, you may replay audio by clicking on the speaker symbol.

2 Sit-Stand Work StationsMyths and risks Behavioral alternatives Proper set-up Comparing postures Best practice Sit/Stand products Pass the test Welcome. This training will cover the myths and risks associated with sitting and standing at work as well as the behavioral alternatives and best practice that negate these risks. After the lesson, there will be a 10 question quiz. Once you achieve a passing score on the quiz, the OSEH ergonomics specialist will follow up with you about your potential need for a sit/stand work station. Let us begin.

3 Ergonomic Risk FactorsErgonomic Awareness Ergonomists study bodies at work and try to prevent injuries that develop over time. Ergonomic Risk Factors Sustained Posture Awkward Posture Inadequate Rest Forceful Exertions Repeated Motions Contact Stress There is inherent ergonomic risk in the work we do. Although the presence of a risk factor does not guarantee an injury, these 6 ergonomic risk factors should be avoided whenever possible. Note that many situations will expose you to more than one risk factor at a time. Combining risk factors amplifies the danger. This lesson will focus on posture and rest as they are most relevant to sit-stand desks. These 6 ergonomic risk factors should be avoided whenever possible. Note that many situations will expose you to more than one risk factor at a time. This lesson will focus on posture and rest as they are most relevant to sit-stand desks.

4 What we hear… Don't Let Your Desk Kill YouAre You Sitting Yourself to Death? Is Sitting a Lethal Activity? We all agree being completely inactive is an unhealthy way to live. However, you can sit during work, and avoid the sedentary lifestyle these articles discourage. Whereas regular exercise outside work hours may not reduce the specific risks correlated with prolonged sitting; taking short breaks to walk and stretch throughout the work day makes a significant difference! “These findings provide initial experimental confirmation of hypotheses generated by epidemiologic observational studies on the deleterious health consequences of prolonged sedentary time (too much sitting as distinct from too little exercise). Of particular importance is the potential for reducing cardiovascular disease risk by briefly breaking up prolonged periods of sitting with activity of at least light intensity. ” - David W. Dunstan PHD (from a study on Breaking Up Prolonged Sitting) Once you read past the frightening headlines, these articles are only warning you not to practice a sedentary lifestyle. Exercise outside of work may not be enough however, sitting itself will not kill you. In order to reduce the risks related to prolonged sitting you simply need to take periodic breaks to walk or stretch during the work day.

5 Long-Standing Myths Standing is good. Sitting is bad.False, it isn’t that simple. Standing and sitting have their own pros and cons. The tasks I perform sitting will be accomplished just as easily while standing. False, sitting makes detailed tasks easier and is great for stationary jobs. While standing is particularly good for jobs in open areas that involve material handling or provide a service; standing makes keyboarding, mouse use, and writing slightly more challenging. It would be best to stand all day. False, scientific research on factory assembly supports that standing all day is harmful. Many careers involve standing for long durations. Nurses, hair dressers, and waiters will testify to the difficulties of standing. When possible, one should spend the day switching between standing and sitting. A standing desk for work is the only option. False, change your behavior without changing your desk. Moving is better than sustained postures of sitting or standing, so take short breaks to walk and stretch throughout the day. Try the Mhealthy Sit for 60/Move for 3 program to relive the stress of static postures. Standing will make my pain go away False, although varying your position can provide some relief, standing is not a cure-all. Without proper training, sit stand users experience discomfort significantly more often. Next we will explore the risks in more detail. There are many misconceptions about seated and standing work, find out the truth.

6 Sitting/Standing RisksRisks and Rewards Take Away Message Both sitting and standing pose risks to your body, especially when these postures are sustained for hours. It isn’t about sitting or standing. It is about sitting and standing. We can apply the everything in moderation principle of good health. Throughout the day we should budget time to sit and stand because the goal is variation in posture. Sitting has many benefits. Seated posture: is easier to maintain helps control arm movements improves blood circulation and allows the spine to decompress. Yet, prolonged sitting (4+ hours straight) may be harmful for the lower back. Standing uses the lower back differently, and may provide some relief. However prolonged standing can lead to lower back pain as well. While standing the spine compresses and body fluid accumulates in the leg. Lets take a moment to imagine how seated posture improves lower body circulation, while sitting the blood can move horizontally through the thighs instead of fighting gravity vertically. Additionally, the spinal shrinkage that accumulates while standing is reversed by sitting because when the lumbar has support from a chair, it allows the lower part of the spine to decompress. Both sitting and standing pose risks to your body, especially when these postures are sustained for a long time. It’s best to do everything in moderation.

7 Why sit/stand work is not for everyone:Sitting/Standing Risks Why sit/stand work is not for everyone: Standing poses risks to pregnant women; standing over six hours per day has been linked with pre-term births, low birth weights, and high blood pressure for the mother. Prolonged standing causes varicose veins as well as synovial joint compression that may lead to knee injuries. Many medical conditions can be aggravated by prolonged standing including: scoliosis, bulging discs, pinched nerves, plantar fasciitis, sciatica, hemorrhoids, osteoarthritis, and deep vein thrombosis. Some locations simply do not have the necessary space for sit/stand work. Many departments lack the necessary funds to equip their employees with sit/stand work stations. Prolonged standing can lead to or exacerbate many medical issues. Standing increases risks of complications for pregnant women. There are administrative challenges as well; sometimes locations do not have the space or budget for a sit/stand option.

8 Avoid a sedentary lifestyleScience tells us that continuous work from seated OR standing posture may be detrimental to your health. Yes, like sitting, prolonged STANDING is a sedentary behavior that should be avoided. Exercising the body throughout the day by stretching, walking, and taking the stairs is the best way to interrupt this unhealthy behavior!

9 Behavioral AlternativesHealthy behaviors and proper chair fit counteract the risks of sitting without adding the risks of standing Current scientific research tells us that if you take a few minutes to practice healthy behaviors at work, a sit-to-stand option is rarely necessary. M Healthy suggests that after each hour of sitting, you should move for 3 minutes. Scientific research supports simply adding periodic stretching breaks and brisk walks to your everyday routine prevents the adverse affects related to prolonged sitting. Learn more about how to integrate moving into your work day on the Sit for 60/Move for 3 MHealthy web page. There you will find useful stretches that can be done in the office. Bookmark your favorite exercises and set a timer to start forming a life changing habit.

10 Try these adjustments to improve comfort during seated work:Sitting Set-Up Try these adjustments to improve comfort during seated work: Foot support: Adjust seat height. Feet plant firmly on the ground (or on a foot rest). Knees bend 90º / knees and hips are approximately level. Move hips back against the back rest. Work surface should be at resting elbow height (you may need a keyboard tray/foot rest). Seat cushion: Slide seat pan if necessary. Seat supports your bottom and most of the thigh while sitting against the back rest. Leave 2-3 fingers width gap between edge of seat and the back of your calves. Arm support: Adjust arm rest accordingly. Bring arm rests in under shoulders to have your arms close to your torso. Move arm rests to support the weight of your forearms without raising shoulders. Monitor(s) The center of the monitor should be below eye level. Keep dual monitors close together to reduce side to side turning. If you need assistance adjusting your chair contact OSEH Ergonomics. Many times, people want to stand because their chair is uncomfortable. A well fitted chair will provide the best support. Making a few changes can make your chair feel like new. Try these 5 adjustments yourself. If you need further instruction or assistance, or think that your chair isn’t right for you, please, contact OSEH ergonomics.

11 Don’t perch on the edge of your seat, you need to support your back.Buyer beware! Sit/stand stools combine the worst of standing and sitting Kneeling chairs cut off circulation to legs and provide no back support Ball chairs quickly fatigue muscles, prevent good posture, and pose dangerous fall risks Be careful, some so-called ergonomic equipment, isn’t ergonomic at all. And what may work for some individuals, may not be right for everyone. But don’t worry, OSEH is here to help. Our seating, keyboard, and mouse recommendations are personalized to the individual. Don’t perch on the edge of your seat, you need to support your back.

12 Standing Set-Up Standing set upBring keyboard and mouse up to new resting elbow height. Make a footrest available, raise one foot for a few minutes then the other to reduce lower back tension. Do not use a fatigue mat. If your legs or feet feel tired, your body is indicating that it is time to sit. Switching to a standing position should be done with care, ensure your work surface comes up to resting elbow height. OSEH recommends wearing supportive footwear and propping your foot on a footrest to relax the lower back while standing. However anti-fatigue mats are discouraged because they disrupt communication between you and your body. Tired legs or feet are a indicator that it is time to sit down for a while.

13 Comparing Postures Sitting and StandingNeutral standing posture is very similar to correct sitting posture. Head to toe: Face forward Shoulders relaxed Elbows at 90º Wrists flat Feet supported Neutral sitting has many similarities to neutral standing, we will explore these in greater detail in the upcoming slides…

14 Comparing Postures Similarities Sitting Posture Standing Posture NeckRefrain from frequent or prolonged looking up, down, or twisting Arms Shoulders relaxed Arms at sides Elbows at 90º Wrists straight & flat Back and Legs Move hips back in chair Sit up straight, against back rest Feet supported on ground or footrest Back and Legs Stand straight but do not lock your knees Support feet with good walking shoes Ideally, the neck and arms maintain an identical relaxed posture while working from a sitting and standing position. In contrast, notice how the back, legs, and feet are supported in different ways. Feet should be planted firmly on the ground while sitting. Standing increases the importance of wearing supportive shoes.

15 Comparing Postures Best Practice 1. Face forward 2. Shoulders relaxed5. Feet supported 3. Elbows at 90º 2. Shoulders relaxed 4. Wrists flat 1. Face forward In order to achieve the correct posture during sit/stand work, your keyboard, mouse, and monitor will have to be repositioned to different heights. When seen side by side, it is clear that the upper body is unchanged by standing. Face forward, shoulders relaxed, elbows bent to 90 degrees, and wrists flat.

16 How to properly practice sit/stand workBest Practice How to properly practice sit/stand work stand sit ≥ 15 minutes During every 90 minute period you must take the time to sit for at least 15 minutes to restore circulation, reduce swelling in the legs, and reverse spinal shrinkage. In order to restore circulation, reduce swelling in the legs, and reverse spinal shrinkage, you must sit for a minimum of 15 minutes during every 90 minute period. Using a timer helps form the habit. Remember, it is okay to sit more often, for example sitting for 15 minutes in every 60 minutes. Some people like the pattern of stand for 30 minutes then sit for 30 minutes. Others prefer to stand 60 minutes then sit for 30 minutes. As long as you meet the minimum by sitting at least 15 minutes in each 90 minute period, it is okay to experiment and find the sit/stand pattern that best fits your capabilities and work rhythm. Hint #1 Set a timer or use calendar reminders for the first 2 or 3 weeks to help form a habit. Hint #2 If this is physically demanding, other valid practices are sit 15 out of every 60 minute cycle, or simply change position every 30 minutes. Maybe standing for 60 minutes then sitting for 30 minutes fits your work rhythm.

17 How to properly practice sit/stand work ≈ 10 height adjustments/dayBest Practice How to properly practice sit/stand work Up and Down and Up and Down and… Using a little math, an 8-hour work day with 2 height adjustments in every 90 minutes, requires you to change your work surface height 10 times a day. Sit/stand desk users must commit to changing the desk height between positions frequently to avoid injuries. In other words, 1 sitting break during every 90 minute period, adds up to 5 sitting breaks each day. 8 hours/day × 60 min/hour ÷ 90 min/cycle × 2 height adjustments/cycle ≈ 10 height adjustments/day Sit/stand desk users must commit to changing the desk height between positions frequently to avoid bodily harm. In other words, 1 sitting break during every 90 minute period, adds up to 5 sitting breaks in an 8 hour day.

18 Introduction to the different sit-to-stand productsSit/Stand Products Introduction to the different sit-to-stand products With 10 adjustments per day, each change needs to be be quick and easy. However, height adjustable desks start at $750, and cost increases with dimensions. Luckily, you don’t need to replace the whole desk because a desk modifier can sit on top of the current desk and raise your keyboard, mouse, and monitor up and down. ($450) adjustable desk desk modifier If you plan on changing position 10 times a day, you want each change to be quick and easy. Unfortunately, height adjustable desks are very costly. Luckily, desk modifiers are available, these devices sit on top or clamp to the front of an existing desk and move your keyboard, mouse, and monitor up and down.

19 Sit/Stand Products Makeshift/homemade standing desks may lead to trouble because they often prevent correct sitting or standing postures. Although it might be tempting to create your own sit/stand work space, it is challenging to eliminate one ergonomic risk factor without replacing it with new risk. For this reason, University of Michigan makes experienced specialists available to you. We are happy to help find the ergonomic solution that best fits your unique body and work space. Even an expensive sit-to-stand device may not work with your unique body and work space. There can be many unforeseen consequences when you try to do it yourself, so please, let an OSEH ergonomics specialist guide you.

20 Sit/Stand Products OSEH has vetted the available products and canidentify the solution that best meets your needs. Leave it to us! With many sit-to-stand products on the market, it is best to let OSEH guide your decision. If you like, you may even schedule an appointment to try out the various desk modifiers models at the campus safety service building on Kipke Drive. The preferred models of modifier are available for demo at the Campus Safety Service Building on Kipke Drive by appointment only.

21 This concludes the lesson. It’s time to test your knowledge!Well done! You’ve completed the lesson portion of this course. You can return to the beginning to review the material using the blue arrow, otherwise, to exit, click on the red arrow or hit Esc on your keyboard, then return to your browser to take the test. Exit & Test Review