Six steps writers can take to avoid computer back pain
It takes a specific skill set to be a writer. You need to love words, think creatively, and be persistent. This persistence is admirable, but sitting in front of a computer for hours on end can lead to back pain. You are less productive when your back hurts. I found this out the hard way.
Once I start writing I am totally absorbed. While I’m working I set mini-goals, like finishing a page or a chapter. Hours go by and I don’t realize them until my back starts to hurt. Your computer experience may be similar to mine. Fortunately, there are steps you can take to prevent your computer from working again.
1. Check your posture. According to the Computer Ergonomics website, poor keyboarding posture can lead to neck and shoulder pain, forearm pain, hand problems, and lower back pain. Adjust my posture regularly because I tend to slouch. Your computer chair can also cause upper and lower back pain.
2. Check your meat. A well-designed chair supports her back. I bought my chair at a home goods store. It has a beautiful design, is made of leather and has an adjustable seat. Unfortunately, it does not have an adjustable backrest. Some authors use a chair to kneel in, but I can’t do it because my knees hurt, so I’ll have to buy a new chair.
3. Support your back. In a website article, “Back Pain at Work: Preventing Aches, Pains and Injuries,” the Mayo Clinic says that routine office work can make back pain worse, especially “if you adopt risky habits.” You can support your back with a rolled towel or pillow, according to Mayo. The pillow has to be the right size. I put a bed pillow behind my back and within minutes, I was in more pain.
4. Keep your feet on the ground. As recommended by the Computer Ergonomics website, I make sure my feet are flat on the floor, my knees and arms are at a 90-degree angle, and the computer screen is at a 15-degree angle. To get a better view of the screen, I often lean forward, which doesn’t help my back. Moving the screen closer resolved this issue.
5. Exercise. The Journalism United Kingdom website recommends relaxation exercises. According to the article, “How to Relieve Avid Back Pain While at the Computer,” you can gently turn your head from side to side and roll your shoulders. Stop immediately, the article warns, if these exercises cause pain. I stretch my legs and walk for a few minutes before going back to work.
6. Take frequent breaks. Mayo Clinic recommends a break every 15 minutes. That’s a lot of breaks. Short breaks help prevent back pain and do not interrupt concentration. Plan these breaks when you plan your writing day.
Writers don’t have to put up with back pain. Follow these steps and stay in good physical condition. You can buy a new chair and desk, but you can’t buy a new back.
Copyright 2010 by Harriet Hodgson
