If you spend time on a computer either working, checking email, blogging, or even just a few minutes (hours) playing Farmville while the kiddies play Legos, you may experience some pain or soreness in your upper back, shoulder, neck or wrists. Not corrected, these aches and pains can lead to long-term problems.
Here are some tips to counter the effects of too much tech time.
1. Take a 5 minute break every 30-60 minutes. Stand, stretch, walk to another office or just roam around the house. Another tip is to stand up every time you make or take a phone.
2. Use a wrist support so your wrists can rest as you type.
3. Lower or raise your computer monitor so that it’s at eye level. I have my monitor at home on top of a big book and my office laptop sits on a ream of paper.
4. Make sure your chair is supportive. Your feet should be able to rest flat on the floor, your lower back should be supported and you should not be leaning over or reaching up to your desk. If you’re working at your kitchen table in a straight-backed chair, get to Staples ASAP.
5. Exercise regularly and focus on building your core strength.
6. Take some time to learn some upper body stretches that will help stretch your chest muscles. Many people have horrible posture at their desks, and sit hunched over with their shoulders rounded. This causes your chest muscles to shorten which causes you to hunch over more.
Take care of your back and your back will take care of you!
Now go run!