Ergonomics for Sewists

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If sewing is your go-to craft to relieve stress, pass the time, or even your job, it can take a toll on your body. Doing simple sewing stretches after doing repetitive tasks like cutting, pressing, and pushing down on the pedal can help ease tight muscles.

Disclaimer: These are little exercises we find helpful after sewing specific movements and do not substitute medical advice. Please don’t engage with any stretch or exercise that you don’t feel you can do or push too hard. Please consult your physician if your pain is extreme and consistent after sewing.

1. Sewing Stretches for Fabric Cutting

The first step before engaging in any actual sewing is cutting out the pattern, and depending on your table height and cutting situation (yes even cutting out large pieces on the floor) your back and hand can start to ache. After cutting out my pattern I always open and close my hands several times and bend my hands back by my fingers to stretch out the inner of my wrist. I follow that up by touching my toes (or as close as I can get!) and then I do a slight back bend.

If you are doing a lot of bulk cutting, pinning, and pattern drafting and find that you’re bending over a lot to work, consider table risers or blocks to slightly raise your surface.

Being “hunched” over a sewing machine is no comfortable task, and even if your sewing machine is to the ergonomic specifications (see below), doing any task for a long period of time can result in some discomfort.

Ergonomic Sewing Machine Set Up

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Knees at a 90-degree angle with the floor (with feet flat)

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Elbows at a 90-degree angle and flush with the sewing machine table height

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Shoulders relaxed

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Fully seated in a chair (back up against the back of the chair)

When sitting in your sewing chair, the sewing machine distance from your eyes should be the same distance as a book or magazine you can comfortably read.

2. Stretches to Relieve Sewing Tension

My “sewing pains” are in the back of the neck and shoulders as well as the calf of the leg I use for my pedal foot. Every so often I make sure to just look at the ceiling to relieve my neck from looking down and I also roll my shoulders and lift my arms.

After sewing long seams (yes even before pressing) I extend my primary pedal sewing foot and with my heel on the ground do a bend with my other leg to stretch the back of my calf.

After finishing that pair of jeans, jacket, or batch sewing gifts, I need to get my physical self and mind just out of the studio space and whip out the mat for a proper stretch session. There are a lot of great tutorials online for yoga, meditation, and stretching.

Hey, you can even start and finish sewing your own stretching outfit to get you motivated and comfortable. I love the Loveland Leggings and check out our Yoga for Sewists Collection, which also includes some poses specifically for sewists.

3. Take a Break

Sometimes you just need rest. Sewing may not seem like the most physically demanding activity, but sure it can work out your brain and those particular muscles a lot.

If you keep making the same mistake or cut the wrong pieces after hours already in the studio, it may be time for a break (guilt-free of course). When I find myself reaching for the stitch ripper a lot, I draw myself a bath and get to bed early knowing that my sewing task will be waiting for me in the morning, along with a fresh state of mind.

Stay stretched and sewing!

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