Okay, this post is not only meant for bloggers, but all those who work on computers all day, which is quite a lot of people slouched in front of their computers/laptops for more than 9 hours, or so. So, it is that many people experiencing aches and pains, day after day, and doing nothing about it, because, well, there’s work to be done, blogs to be visited, articles to be written and read! Right?
This post might seem longish, but, do read it to the end.
So, to begin with, how do you sit when you sit down to work? In a chair, or on your sofa or your bed with your laptop placed on your lap? I hope you sit in a chair with the laptop placed on the table, with your back erect all the time. But, I am sure we all sit that way only for a while. Eventually, we slouch, our backs bent, necks almost craning to peep into the screens. Tell me this is how you sit and I will tell you how very wrong that is for your body.
By the end of the day, you develop a pain in your lower back and your legs, a pain in your neck, pain and stiffness in your shoulders and tired and dry eyes. Isn’t it?
But, worry not, for there are just somethings that, if you follow, will help you drive the pain away. Provided you do it every day, and not just today and tomorrow! So, let’s begin!
Things to remember while working on your computer:
1.SIT WITH YOUR BACK ERECT and feet flat on the floor, or placed on a footrest, thighs parallel to the ground and wrists in line with your forearms. If you wish to sit on your bed, at least do not sit in a reclining position, with your back resting against pillows. Sit erect, place the laptop on a laptop table.
2. DO NOT SIT FOR LONG. Time yourself. Sit for about 45 – 50 minutes and then just switch off the computer and go for a walk. Complete some chores around the house, or walk around your house/ workplace. But do take a 5-10 minute break and WALK. Exercise your legs.
3. MAKE SURE YOUR NECK IS NOT BENT OVER THE KEYBOARD and keep your shoulders relaxed. Some people have the habit of flicking their neck side to side in quick movements when they sense some stiffness in their neck. Please do not do that!
Instead, do a few neck exercises: Sit cross-legged on the floor, or in a chair, but sit with your spine erect. Turn your face upwards and then slowly bend down as if to touch your chin to your chest(5 times). Then, look from side to side (5 times), again do it slowly. Next, bend your head as if trying to touch the ear to the shoulder. Don’t actually touch your shoulder, just bend, as slowly as you can– 5 times on both the sides–right to left.
4. EYE CARE: We tend to stare at our screens and forget to blink. Blinking cleans the eyes and keeps them moist. So, blink, consciously. Every 20 minutes, look away from your screen and stare at an object 20 feet away for 20 seconds. Remember this 20-20-20 rule. Or. Look out of your window.
When you take your hourly breaks and after you have had a walk, sit straight in your chair and do these two eye exercises:
Blinking- Squeeze shut your eyes tight and open them wide, instantly. Squeeze them shut, again, and open them wide. Follow it 10 times.
Palming: Rub your palms together till they feel warm and then place them lightly on your eyes. Slowly count till 100 and feel your eyes relax. Wash your eyes as many times as you can with cool water. I use Refresh Tear Drops, thrice a day, to keep my eyes feeling fresh.
5. SHOULDER EXERCISES for stiff muscles give your shoulders a chance to relax and unwind (you might sit erect and all, but you won’t even notice when you slouch!). You could do these exercises after the neck exercises.
Lift your shoulders and move them backward, as if trying to touch the shoulder blades to each other. Then, bring them down and then move them in the front, making a complete circle with your shoulders. Go slow. Do this a few times- clockwise and anticlockwise. Then, once your shoulders are relaxed, lift them up to your ears and ‘drop’ them down in their original position. Again, do it slowly, for a few times. Breathe easy.
Each time you take a break, follow it up with the ‘Blinking’ and ‘Palming’ exercises, and the shoulder exercises. Push your shoulder blades towards each other to stretch those muscles to relax them, every now and then. The pain that you are bound to experience from stiff shoulders when you wake up every morning, will only increase every day if you don’t take care now.
6. WORKOUT FOR WRISTS: Your wrists could also stiffen from being in the same position continuously. Rotate your wrists a few times, slowly, clockwise and anticlockwise. Your fingers, too, need to be exercised regularly. Open your palms, spread out your fingers and then close them into a fist. Do it a few times, slowly.
The eye, neck and shoulder exercises don’t take more than 15 minutes, so, I would suggest doing these every morning, as soon as you wake up. Here are a few more eye exercises you could do before moving on to the neck exercises.
Try and go for a walk every day–morning or evening–for at least 30 minutes. Pay attention to your breathing when you walk and enjoy the fresh outdoor air. After being cooped up inside the house, or office, all day long, you need the workout.
I have stressed on the need for going “slow” while doing every exercise because you need to be slow and not in a hurry to finish it off and get back to your work, or tense your muscles or joints, unnecessarily. Be gentle and caring towards yourself, while exercising, for the simple reason that it’s your body, not a machine that won’t feel pain or get hurt.
Follow these simple exercises regularly and watch the pain recede. Of course, it won’t vanish completely in a matter of days, but eventually, it will subside. If the pain continues, do visit a physiologist or consult a doctor, but please, do take care of yourself.
That’s it for today, for my hour is up and it’s time for me to go for my walk.
Take care, you all!
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