One of the things that has been on my mind over the last year is sewing and ergonomics. There seems to be no good way to mash that into one word, but if you do the first, you ought to think about the second. True?
I tend to sew in sessions rather than every day. But since my 2012 back injury, I get stiff and uncomfy after a few hours of sewing. In fact, after a few long sessions, I inexplicably would have a back ache at night that I tried to attribute to other things. Not sewing!! But when I took a good hard look and thought about things, I realized that sewing was probably to blame. My chair - originally part of a breakfast set - was probably the chief culprit. It predates the idea of "lumbar support".
I'm thinking about a Craft Lounge overhaul in the next year and don't want to invest large sums right now. But it is important to have a comfortable work station. So, I decided that it was time to try sitting on a physio ball instead of a chair. I'm pleased to report that my back is much happier. Seriously, the change was immediate and marked.
I realize this is not for everyone. It takes practice to sit on a ball; I already use one for core training and so am very comfy with it. The gist is that the ball encourages you to sit straight, supported by your core muscles. But maintaining proper posture while sitting - whether in a chair that does have some lumbar support or on a ball - is the most important factor for back comfort and health. For "beginners" 20 minutes at a stretch on the ball is what I've seen recommended, and standing at least every 40 min is suggested no matter what it is you sit on. This is pretty ideal for sewing; even if I do things in a very efficient order, frequent switching between sitting at the sewing machine and standing at the ironing board is the norm.
An unintended consequence is that a physioball is fun. You can bounce when you get excited or a good song comes on the radio. And you can stop and do some stretches, like a supported bridge.
Anyway, eventually, I'm going to buy sewing specific furniture so that I have a dedicated cutting area (not the dining room table), a better table for sewing and an ergonomic chair. I'm actually thinking more and more about a sit-stand work station. But in the interim, whether I use it all the time or alternate between a ball and chair, my back is thanking me.
What about you? Are you aware of ergonomics in your sewing space? What are some of your solutions?
I tend to sew in sessions rather than every day. But since my 2012 back injury, I get stiff and uncomfy after a few hours of sewing. In fact, after a few long sessions, I inexplicably would have a back ache at night that I tried to attribute to other things. Not sewing!! But when I took a good hard look and thought about things, I realized that sewing was probably to blame. My chair - originally part of a breakfast set - was probably the chief culprit. It predates the idea of "lumbar support".
I'm thinking about a Craft Lounge overhaul in the next year and don't want to invest large sums right now. But it is important to have a comfortable work station. So, I decided that it was time to try sitting on a physio ball instead of a chair. I'm pleased to report that my back is much happier. Seriously, the change was immediate and marked.
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| Eventually I'll replace the desk, too. |
I realize this is not for everyone. It takes practice to sit on a ball; I already use one for core training and so am very comfy with it. The gist is that the ball encourages you to sit straight, supported by your core muscles. But maintaining proper posture while sitting - whether in a chair that does have some lumbar support or on a ball - is the most important factor for back comfort and health. For "beginners" 20 minutes at a stretch on the ball is what I've seen recommended, and standing at least every 40 min is suggested no matter what it is you sit on. This is pretty ideal for sewing; even if I do things in a very efficient order, frequent switching between sitting at the sewing machine and standing at the ironing board is the norm.
 |
| Sitting tall instead of slumping |
An unintended consequence is that a physioball is fun. You can bounce when you get excited or a good song comes on the radio. And you can stop and do some stretches, like a supported bridge.
Anyway, eventually, I'm going to buy sewing specific furniture so that I have a dedicated cutting area (not the dining room table), a better table for sewing and an ergonomic chair. I'm actually thinking more and more about a sit-stand work station. But in the interim, whether I use it all the time or alternate between a ball and chair, my back is thanking me.
What about you? Are you aware of ergonomics in your sewing space? What are some of your solutions?
32 comments:
You can put bed elevators (available at BBnB or Target) under your dining table legs to temporarily bring them up to counter height for cutting.
The best thing I've done for my sewing ergonomics is my standing workspace / cutting table. I found a dresser at IKEA that was just the right height, so I bought two and put them back to back for this purpose (with the massive added bonus of drawers aplenty). I do as much as possible at this table, so sitting at my machine seems to be the exception!
I bought a saddle chair to use with my sewing machine and it is working great - probably because it forces you to sit upright like sitting on a ball. I think it's the same thing that dentists use to work while leaning over people and I find that I lean forward a lot when sewing. Regular chairs just seem to encourage a rounded back when sitting forward.
http://www.amazon.com/Ergonomic-Chair-BetterPosture-Saddle-F1465-BK/dp/B003BWS8GC
I've also been meaning to try it at the full height next to my standing height cutting table but I haven't yet because my cutting table mostly stays folded up.
I have such bad sewing posture and definitely feel it.
That's the sort of chair I was thinking of for a sit/stand workstation. I'm glad to hear you're liking it!
That's the sort of station I need. I'd do a lot more tasks standing up - pinning and marking - if I had a place to do it other than the desk I keep my SM on.
That's a fantastic idea! Now if they only made elevators/risers for pedestal leg tables. :-(
You'll have to make your own from lumber. But, if you can sew, you can do it.
hmm. I've been dealing with neck issues lately- I think largely because sewing machines are so asymmetrical. But now that I'm thinking about it- probably my light is the most asymmetrical part. And I can do something about that! I do have a pretty good work table and I am standing at it often. My chair is a quality rolling office chair so it has good lumbar support but only if I sit back! and I do find myself gripping my hip flexors to keep my chair from rolling away from my sewing machine when I push the foot pedal. Jeepers. I might try the physioball for an experiment- Does it roll away every time you stand up? Maybe I'd need one of those ring bases. Oy.
I'd be nervous to use an exercise ball in my sewing room. I drop a lot of pins! Eeek!
My sewing space is very un-ergonomic! Something I've known I should deal with but haven't had the funds/time to really think about. Your ball chair looks awesome though! Definitely something to think about for the future.
I had the worst crook in my neck Sunday night after a marathon hem ironing session- looking down and to the side for ages gave it to me, I think. My posture is terrible when I sew. I should try a yoga ball!
OK, believe it or not, I have no experience of these gizmos - but I love the idea! Since I almost always fall to the floor when I lunge at my chair on wheels, I can only imagine how tricky it is to sit down mindlessly without rolling everywhere. But, it's tough on the body to sew. This is a great way to minimize discomfort.
My friend Mary Beth did a post last year about raising table legs for a cutting table. You can see it here: http://thestitchery.wordpress.com/2013/10/07/cutting-table-raised/
HTH!
I've been going to IKEA for the last month and a half to buy some pieces we need (BADLY) to make things more efficient. I gave no thought at all to making them ergonomic....I always have back pain after sewing because I work on the floor a lot, which is SO dumb.
That ball seems like a fun alternative. At least for finally being able to do the bridge, lol
Yes, it rolls away whenever I stand up and then I have to take a few steps to retrieve it, which I'm ok with (it's a small room).
I did consider the pin factor, but the ball is pretty sturdy. So far (and it's been a few months) no problems.
And it's cheap too!
Oy. Hemming is NOT my favorite task. Sewing is rough on the neck.
My ball is a little bit squishy (al dente?) and kinda grippy - not unlike a yoga mat. So, I find it doesn't roll away when I'm trying to sit. The only chance that I would land on the floor is if I sat without looking.
Ha! Yes, it is kinda fun on top of being good for the back.
I have been curious about using a balance ball to improve my posture. I am glad you posted this topic. I may try it out, I use the floor for cutting and that usually results in a sore back. I would love to invest in a cutting table but that woudl require more space than I have.
The best thing is to raise the table with bed elevators, this makes it the perfect height for cutting etc, and then I use a high char to sit and sew, I don't suffer with back ache any more and I can sew for longer periods of time!
i sew standing! we have drafting desks and when the search for a stool proved fruitless, i decided to try it. i love it. though one day i'd like a big sunny studio with one of these covered in FUR (like alida makes did. did you see that?)
OMG I need to cover mine with faux fur!
I really like the idea of standing while sewing. It's just better for you all around.
Ideally, this is what I'll have in the future, but it is just not possible at the moment.
Isn't that the thing about NY - space is always an issue!
I am looking at a standing table, but they cost as much as a new sewing machine.
I love Alida's fur covered ball.
I spend more time at the cutting table which comes up about around my waist. My sewing machine is on the coffee table, and I have been serging lately while standing.
I am really late to the discussion, working too much lately.
1. I have my cutting table on bed risers, couldn't do without it now.
2. My chair at the sewing machine is a rather expensive office chair, again couldn't do without it.
3. I use rubber door stops to tilt my sewing machine up just a little bit.
All of these things add up and make sewing far less difficult for my body. The rubber door stops made the most amazing difference to my neck, and so cheap, give it a try.
Oh! I like that rubber doorstop idea - I may have to give that a try.
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