Ergonomics is an inevitable factor in maintaining health. Slouching in an office chair for hours at a time can cause serious aches and pains, especially in the lower back. Over time, bad posture can permanently damage the spinal structure, leading to severe, chronic pain. To avoid lower back pain, pay constant attention to your posture. Placing a lumbar support pillow behind your lower back can help. Even using a rolled towel or thin pillow behind your lower back can improve support. Also, be sure to remove any items from your back pockets to avoid creating pressure points and an awkward spine angle.
Regular computer usage can lead to neck strain, usually due to improperly adjusted monitors. The habit of tucking a phone between your ear and shoulder for extended periods of time can also lead to stiff neck muscles and cramps. Also, squinting at the computer screen or your mobile device screen for hours on end can lead to eye strain and headaches.
For neck pain, adjust your chair and monitor so that the screen is at eye level and your neck is not tilted while you work. If you’re using a laptop, you can place books or some other sturdy support underneath it to get it at the proper sight level.
For eye strain, the 20/20/20 rule is very beneficial : after 20 minutes of computer work, look at an object about 20 feet away for about 20 seconds. You should also check with your eye doctor to make sure your glasses or contacts are optimized for computer work.
Repetitive strain injury is a common problem with SWE. This can be prevented by 20:1 rule. 20 minutes work and 1 minute stretch.
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