As I sit here at my desk, typing away, entering data, coding websites, I realize what a toll it takes on the body. Some people are under the impression that if you are sitting at a desk in front of a computer all day, its a “cush” job because there are no physical strains.

Ah, but they are SO wrong! Between the stress on the arms, fingers, wrists, back, neck, eyes and brain, you can come away at the end of the day very stressed and very stiff!

So here are some guidelines you can follow to help ease the tension, both physical and mental while at work. Don’t forget, these can be applied as easily at home, since in this day of internet addiction, we spend a lot of time on the  computer as a recreational activity! 

• Stand up every half hour. Walk around a few steps, stretch your legs, and give your eyes a break from focusing on your computer screen.

• Roll your head slowly from side to side a few times periodically.

• Stretch your arms, legs, neck, and torso while sitting. This will help prevent you from feeling stiff.

• Sit properly in a good chair designed for desk work. Your back should be straight, and your head and eyes should be looking directly at your monitor. Your wrists should not be bent.

• Take care of your eyes. Follow the 20-20-20 rule espoused by eye doctors: For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something 20 feet away.

• Roll your wrists regularly and stretch your hands to avoid carpal tunnel syndrome if you type a lot.

• Throughout the day, contract your abdominal and gluteal muscles, and hold them for a few seconds, then release.

• Take a moment to stretch the entire body. Lift your arms up from the keyboard, over your head and stretch out straight. Hold this for a few moments, and then release.

• Whenever possible, try to stop and interact with others. Spending time quiet and focused all day tends to fry the brain. Stop for a break and chat with someone in the break room or in the hall. It helps clear  your head and assists brain function.

• And finally, eat something! Your body and mind works much better when you aren’t letting that stomach growl, waiting for lunch to come around! Some healthy snacks help keep the metabolism up and the energy flow maintained.

What are some examples of things you do? If you are new to these suggestions, how have they helped?