Like most people, I’ll probably be at a desk job for the majority of my career. One aspect of office life that concerns me is the health risks that come from working on a computer all day. Am I just complaining or do our sedentary desk jobs seem to be slowly affecting our health? Maybe I’ll just get used to it—the hunched-over back, weary eyes, and aching wrists. Does my body have to suffer as I work toward my career goals?
I took my worries to Jennifer Shadden, an occupational therapist and ergonomics consultant. “Ergonomics is an essential area that every company should address. As a hand therapist and ergonomist, I am seeing more people at younger ages develop repetitive strain injuries. It is important to take preventative measures to reduce the risks of injuries.”
She stressed the importance of taking preventative action now. Our bodies are built to move, not sit at a desk for eight-plus hours a day. The combination of repetitive motions and postural strain—a direct result of a desk job—can cause a variety of musculoskeletal disorders.
By incorporating a few simple exercises into our daily routines, we can counteract the negative effects of prolonged—and seemingly neverending—computer work.
1. Practice the 20/20 Rule for Weary Eyes
Shadden told me about the 20/20 rule, which requires looking away from the computer screen every twenty minutes, for twenty seconds, at an object that is about twenty feet away. This gives our eyes time to relax and blink. Staring at a computer screen can cut in half the number of times we blink every minute, which can lead to irritating dryness, redness, and tearing.
2. Make Your Mouse Float
Rather than moving just the wrist while using a computer mouse, Shadden recommends moving the entire arm, as if trying to make the mouse float. Throughout the day, double check and make sure your computer mouse is close to the side of your body, which allows your upper arm to relax.
3. Adjust Your Work Station
Shadden makes these suggestions for a healthy work station:
- The computer screen should be at eye level.
- Keep your feet flat on the floor, or on a foot rest, so that your knees are at a 90 degree.
- The keyboard tray should be lower than your desk and just above your knees.
- The back of your chair should fit the lower natural back arch. Focus on proper posture.
