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Back pain, eyestrain, slowness, shoulder pain, restlessness.
If you spend a lot of time sitting in front of a computer, whether for work or pleasure, you’ve probably experienced some of these symptoms.
But there are ways to alleviate some of this discomfort and even combat some of the health risks that can arise from prolonged sitting. That includes walking breaks, ergonomic solutions, and quick and easy stretches.
Below is a summary of the tips that have been previously presented in Life Kit.
If you feel tired and lazy… go for a five-minute walk (every half hour)
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We know that a sedentary lifestyle is not good for human health. Studies have shown It can cause fatigue, weight gain, and back and joint pain, and has been linked to chronic diseases such as obesity, heart disease, and cancer. However, adults in the United States spend a average 9.5 hours sitting per day, involved in activities related to computers, laptops and phones.
But there may be a way to mitigate its damage. In 2023, researchers at Columbia University Medical Center set out to find the smallest amount of movement needed to counteract the dangers of prolonged sitting. And they found that walking five minutes every 30 minutes was the most effective strategy.
In 2023, our colleagues at NPR’s Body Electric tested this five-minute walking exercise with our NPR listeners. More than 20,000 participants joined the challenge, and reported greater productivity and less fatigue.
Do you want to try this walking challenge? Get Body Electric Instructions – and Use this worksheet to track your walking breaks..
If your back hurts from hunching over your desk… rotate your spine
Anyone who works at a desk knows how easy it can be to get slouched. If we’re not careful, that curvature in the middle of the back can affect all the time we spend sitting and generate pain by putting stress on the midsection of the spine.
This anterior movement seeks to relieve that stress and encourage flexibility by mimicking the natural movements of the spine: lateral bending, back bending and rotation, says Vinh Pham, a physical therapist. The idea is to make the body comfortable with these movements so that when you encounter them in real life, they are not painful.
To do this modified move, which Pham calls 3D T-spine rotation, stand up and drop your right foot behind your left, about a foot away. Starting with your right arm up and your left arm behind you, as if you were shaking hands with the person behind you, simultaneously drop your arms (still in a straight position) and pivot toward your right foot. Return them to their original position and hold them there for two seconds. Repeat the movement ten times before switching legs and doing the same exercise on the other side.
For more stretches that relieve pain, read this story.
If your eyes hurt from looking at a screen… stretch your eye muscles
When you stare at a screen for long periods of time, your eyes have to work hard. They must first turn inward to look at a nearby subject, then adjust the focus for a short view and hold that position.
Digital eye strain, as ophthalmologists call it, can cause eye fatigue, headaches, or blurred vision. Try the exercise below to relieve that tension.
If you feel restless and restless… change your position (and don’t worry too much about the “correct” posture)
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Restlessness is a sign that you need to get out of a stagnant posture, says Katy Bowmanbiomechanist and author of Reconsider your position and Movement matters. Even a position that is comfortable at first can start to cause back pain, headaches, or stiffness. if you hold it long enough.
So listen to your body and mix things up. Alternate between sitting, standing, reclining, and moving. That might mean choosing to stand in the back of a conference room during a big staff meeting, taking a call while walking, or reading a report with your feet propped up in the break room.
The goal is to adopt configurations that contort your body in different ways. They should be “adaptive and dynamic” and easy to “switch in and out,” he says Leada Malekphysiotherapist and author of the book. Science of stretching.
Don’t worry too much about what is “good” and “bad” posture. Both Malek and Bowman agree on a common phrase among physical therapists: “Your best posture is your next posture.”
If sitting at your desk makes you uncomfortable… adjust your workspace
The monitor screen should be at eye level so you don’t have to lower your head to see. And your keyboard and mouse should be low enough that you’re not shrugging your shoulders or raising your arms like a praying mantis to type and click.
Meg Honan, professional ergonomist, says this common “head down, arms up” position makes you feel “sore, sore, and tired.” To combat this uncomfortable and often painful position, try repositioning your technician. Bring your laptop or desktop monitor screen to eye level with a stack of books or some other platform.
Place the keyboard and mouse at a lower height where you don’t have to shrug your shoulders to use them. If your keyboard is connected to your laptop, consider connecting an external keyboard and mouse so you can have the computer screen at eye level and lower your arms. External mice not only help us lower our arms, but also avoid the constant effort involved in using a trackpad.
For more ergonomics tips, read our story..
This story includes reporting by Ruth Tam, Sylvie Douglis, Frank Festa, Andee Tagle, Manoush Zomorodi and Margaret Cirino. This story was edited by Meghan Keane. The visual editor is Beck Harlan. We would love to hear from you. Leave us a voicemail at 202-216-9823 or email us at [email protected].
Listen to Life Kit on Apple Podcasts and Spotifyand register in our fact sheet. Follow us on Instagram: @nprlifekit.
