Ergonomics Expert Reveals How to Combat 'Desk Shrimping' with Key Office Items

Ergonomics Expert Reveals How to Combat 'Desk Shrimping' with Key Office Items

Throughout the workday, many laptop users find themselves unconsciously adopting a strained posture: shoulders hunched up to the ears, neck jutting forward, and back curved to get closer to the screen. This common desk habit has recently gained a colloquial name circulating online: "desk shrimping."

Alan Hedge, an ergonomics expert and professor emeritus in the human-centered design department at Cornell University, recently discussed desk shrimping and its associated risks with HuffPost reporter Monica Torres. According to Hedge, despite its seemingly harmless name, desk shrimping poses significant long-term health dangers.

The Health Risks of Poor Posture

"You are creating a lot of muscle tension in the back as your body leans forward. You're actually reducing air capacity to the lungs [and] restricting blood flow as you lean forward," Hedge explained. He noted that even everyday headaches and body aches can be attributed to this posture. Over time, the compression and added tension can lead to injuries in the elbow, wrist, hip, neck, or back, and may contribute to conditions like carpal tunnel syndrome or, more severely, disc degeneration.

"The key to comfort and good health is to do computer work in a neutral posture – that means all parts of the body are in a comfortable range of motion," Hedge emphasized.

Essential Ergonomic Products for a Healthier Workspace

Hedge suggests several adaptive habits to maintain neutrality and motion, but these are best supported by the right desk items and setup. Based on his recommendations, here are eight essential products to combat desk shrimping and promote better posture. The experts consulted for this story do not necessarily endorse the products listed unless otherwise noted.

1. Ergonomic Desk Chair: Hedge states that most computer work is done seated, as it stabilizes the body and is 20% less tiring than standing. He recommends a good ergonomic chair with easy auto recline, proper low back support, and features that allow for easy back movement while providing constant support. The chair should have a height-adjustable seat and armrests to reduce strain when standing up or sitting down. An under-$130 office chair with a unique recline function, adjustable up to 120 degrees, 360-degree swivel, and ergonomic lumbar support fits these parameters.
2. Adjustable Foot Rest: Hedge compares sitting at a desk to driving a car, where pedals slope upward for comfort. A sloping footrest helps users sit back in their chair, and if it can be rocked by the feet, it improves circulation and reduces fatigue over time. A popular option made from high-density memory foam, with a non-slip base and the ability to be turned upside down for rocking, is a suitable choice.
3. Adjustable Monitor Arm: When sitting back, the center of your computer screen should be at eye level. Hedge recommends a desktop monitor placed on a monitor arm for easy adjustment of height and angle. An adjustable monitor arm with high ratings offers great adaptability across various monitor types, allowing for tilt, swivel, and 360-degree rotation.
4. Adjustable Laptop Riser with External Keyboard and Mouse: For those using only a laptop, Hedge suggests a laptop riser combined with a separate keyboard and mouse to achieve the same benefits as a monitor arm, keeping the head and neck in a neutral posture. A portable laptop riser compatible with laptops up to 17.3 inches, along with an ergonomic, tilt-adjustable keyboard with a detachable wrist rest, provides this functionality.
5. Free-Standing Document Holder: If working with paper documents, a document holder raises paper to eye level, minimizing neck strain. A frame-style design with a height-adjustable clip and non-slip base can hold up to 150 sheets and folds flat when not in use.
6. Free-Standing Task Light: A freestanding task light can illuminate paper documents without shining light on the computer screen, reducing eye fatigue. A sleek, dimmable LED desk lamp with multiple light modes and brightness levels, including soft, warm lighting, is an excellent option.
7. Posture-Correcting Brace: Based on previous expert discussions about posture garments, a full-back posture brace designed to support the spine using a waist belt, shoulder straps, and back brace can help straighten the back, shoulders, and lumbar area. Users can start by wearing it for short periods and gradually increase duration.
8. Posture-Improving Bra: Another posture garment option is a bra designed to improve posture and upper body alignment, reportedly worn by celebrities like Taylor Swift. It features tension fabrics and panels to develop posture-supportive muscle memory and reduce pain and stiffness, available in various colors and sizes.

By incorporating these ergonomic products into your workspace, you can effectively combat desk shrimping, reduce health risks, and maintain a neutral, comfortable posture throughout the workday.