If you’re one of the more than 8 in 10 American workers who spend most of their time in front of a computer screen, you may be at risk for work-related health issues. Sitting for long periods, poor posture, staying in one position for too long, and repetitive movement is associated with neck and shoulder pain, carpal tunnel syndrome, obesity, stress, and low back pain, in addition to more serious conditions such as cardiovascular disease. More than four hours of daily screen time even increases risk of death from all causes by 125 percent.
Fortunately, there are ways to protect your health while making the most of your computer time.
The following S.M.A.R.T. guidelines created by the Canadian Physical Therapy Association provide a framework for healthy computer use at work, home, and school.
What are the S.M.A.R.T Guidelines for computer use?
S is for Stretch. Incorporate regular stretching into your work routine. Stretches that move your joints – wrists, shoulders, neck, and spine – through their normal range of motion go a long way to avoiding injury, keeping you limber and preventing fatigue. Try setting an onscreen timer to remind yourself to take a stretch break every 20 to 60 minutes. Even “micro-breaks” to change your arm position or shift your weight will pay dividends in the form of increased energy and focus. Keep track of your activity and aim for 30 minutes of stretching per day.
These stretches for the torso, neck, shoulders, arms, legs, and upper body are simple enough to perform at your desk while helping work out those computer kinks.
M is for Move. Taking a movement break by itself is the single best thing you can do to break up your work time. Any type of movement rests the part of your brain you use for work and resets your ability to focus and pay attention. Getting up from your desk, going for a walk, going outdoors in nature, or using the stairs instead of the elevator all get you into a different movement pattern, increase blood flow and energize fatigued muscles.
A is for Add it Up. Add variety to your routine. It’s not only the spice of life – it’s the stuff of brain, muscle, and nerve health. Mix up your tasks by rotating keyboarding, filing, phone time, reading documents, and other jobs, rather than doing the same task for long periods. These allow you to change your body position while engaging different parts of your brain.
R is for Reduce Strain. Make sure you have correct back support while seated.
- Adjust your chair to optimize back support. Sitting up straight rather than reclining in your chair minimizes strain on your back and prevents muscle fatigue. Have your thighs parallel to the floor. If you can, choose a chair that allows you to adjust the height, has a swivel mechanism that allows you to look in different positions without neck strain, and provides low back support with a contoured seat shape. Alternatively, use a pillow for your lower back. A standing workstation is also a good way to prevent lower back strain if this is an option for you.
- Position yourself properly in front of your computer. Have the monitor directly in front of you, anywhere from eye level to thirty degrees below your line of sight. Sit at a comfortable distance from the keyboard so that you feel no strain while typing.
- Observe these guidelines at your workstation.
- Shoulders relaxed
- Arms close to your body or resting on the armrests
- Elbows bent at a 90-degree angle
- Forearms parallel to the floor
- Wrists straight
- Eyes level with the top third of the screen
T is for Talk to a Physical Therapist (PT). If you’re experiencing regular discomfort related to your computer time, it’s a good idea to consult a PT. Early intervention for repetitive stress injuries can help prevent bigger problems later on.
Seek out physical therapy to improve posture
Our team at Fyzical Therapy and Balance Center of Lanham can help improve postural issues, muscle imbalances, and tightness from repetitive work habits and extended screen time. We’ll work with you to create an exercise program that focuses on building strength, improving flexibility, and boosting confidence. Get in touch with us today to schedule your free assessment!