Sew Healthy & Happy: Smart Ergonomics, Stretches & More for Makers

ERGONOMICS

Ergonomics 101

Throughout my fifteen years as a certified personal trainer I’ve seen what bad habits can do to the most expensive piece of equipment in your sewing room—that would be you! The good news is that with a little machine maintenance and implementing simple ergonomic strategies, you can craft, sew, and quilt pain-free for years to come.

Ergonomics is the study of working comfortably and efficiently.

When I worked in corporate wellness, I saw firsthand how making small changes had a huge impact on employees’ health and safety. Repetitive tasks both inside and outside the workplace cause resid­ual strain and discomfort in our lives. Luckily for us, ergonomists have developed strategies to help people get things done without pain or injury.

Ergonomists Study Three Factors in the Workplace

These same three factors that are studied in the workplace—areas of concern, risk factors, and areas affected—translate directly to the sewing studio.

In other words, where, how, and how often you cut, press, and sew is essential in reducing any negative impact on your neck, shoulders, and wrists, to name a few hot spots.

"Quilting should be fun! Enjoy the journey and remember that if you make a mistake it could just be a whole new pattern! My patterns are more like guidelines for creativity, rather than strict regulations." —Jenny Doan

Studio Design

A work triangle is the key to designing your sewing area. The stove, sink, and refrigerator placement are a time-tested work triangle found in every home and industrial kitchen. The goal is to eliminate wasted effort and time by keeping the three primary work zones close.

In a kitchen, architects suggest that no side of the triangle be less than 4 feet or more than 9 feet. However, when setting up your sewing area, aim for bigger distances between workstations. If your sewing room is small, set your ironing board up in another room to get you up and moving. Bonus points for putting it on a different floor! This might not seem efficient to you, and you would be right because I am suggesting an inefficient sewing studio. Inefficient does not mean ineffective.

One strategy to prevent discomfort, fatigue, and injury is to vary your current activity to allow working muscles, joints, and tissues time to rest and recover. Muscles that remain in the same position tire faster, and circulation decreases, leading to discomfort.

This may mean taking a minute to focus on a different task, rest your eyes, and most of all, change position. Prolonged sitting is one of the major risk factors for lower back pain, so give your back a break and stand, walk, and stretch. It may also mean switching to a task that uses different muscle groups and postures. If you have 60 half-square triangles to sew, chain piece 20 or 30, then get up and press them.

While our work triangle may appear inefficient, we want our muscles to work as effectively as possible. For example, store heavier items at waist height so you don’t have to bend or reach to retrieve them. Efficient use of your muscles exerts as little force as possible while accomplishing the most work and reduces the chance of injury.

"Place your ironing board on the other side of the room relative to your sewing machine to make sure you get up and move around regularly. Long spells of inactivity are not good for you." —Jo Avery

In 1928, Lillian Gilbreth developed the work triangle, still used by architects today. She also patented designs for the shelves in your refrigerator doors and the foot-pedal trash can. You may know her as the real Cheaper by the Dozen mom. Look her up!

Lighting

Poor lighting can cause headaches, eyestrain, brain fog, inability to see colors correctly, and tiredness. Reduce eye strain by using cheater eyeglasses, magnified lighting, and by improving your overall lighting. Good overhead lighting is important not only for practical purposes but also for your mood. If the ceiling