How To Avoid Back Pain From Computer And Phone Usage
by Bappy Golder
“A change is as good as a rest.”
- Stephen King
- Stephen King
Have you ever felt any back pain while sitting in front of your computer? What did you do? Did you stop, or keep on going?
We live in a society where life without computers does not seem possible. When I first started getting serious about my back’s health, I asked around and sure enough, many of my friends had similar problems. As we hunch over our computers and iPhones, surf the internet without caring about our posture, we do not always realise what pain we are racking up for ourselves in the future.
When I moved permanently from using my desktop to using my laptop, within a period of just about 6 months, I started to feel chronic back pain. I’m quite fitness conscious, so I did not want to believe this was a big issue. I didn’t really want to buy into the thought that this could be permanent. When the pain started getting worse, I realised how careless and ignorant I had been about my back. By the time I was fully aware, I had already done some serious damage to my back.
If we damage our back there is little we can do to get the fitness of it back. I had to learn the hard way how and why I needed to care for my back earlier. So I decided to share some thoughts so that those of you with good backs can take action. . . before you find your back up against the wall.
We live in a society where life without computers does not seem possible. When I first started getting serious about my back’s health, I asked around and sure enough, many of my friends had similar problems. As we hunch over our computers and iPhones, surf the internet without caring about our posture, we do not always realise what pain we are racking up for ourselves in the future.
When I moved permanently from using my desktop to using my laptop, within a period of just about 6 months, I started to feel chronic back pain. I’m quite fitness conscious, so I did not want to believe this was a big issue. I didn’t really want to buy into the thought that this could be permanent. When the pain started getting worse, I realised how careless and ignorant I had been about my back. By the time I was fully aware, I had already done some serious damage to my back.
If we damage our back there is little we can do to get the fitness of it back. I had to learn the hard way how and why I needed to care for my back earlier. So I decided to share some thoughts so that those of you with good backs can take action. . . before you find your back up against the wall.
Take Breaks
It’s tough to stay away from computers when all the fun is on the screen. It is very tempting to stay for another 15 minutes and finish the next email. This is when the damage happens. If our body is communicating with us, we need to listen. If you are feeling uncomfortable or experiencing an ache somewhere, you need to stop. If you do not listen now, you will have to pay for it big time later. Even if it is just a small break, we need to take it. Every 30-45 minutes I go for a drink, stand up and stretch, go to the toilet, have a snack or simply take a minute or two’s walk outside. I use an old-school desktop app to help me remember when I need to go for a break.
Keep changing postures
When we sit in the same position for hours, it badly affects the back. We need to change posture regularly to avoid stiffness and damage. A quick stretch can be very helpful. I have also tried skipping without any skipping rope. You can also change sitting positions. Some of my friends swap between sitting and standing for long hours of work on a computer. Instead of hunching over your phone, lie on your tummy or back if you can while using your phone or iPad.
Exercise regularly
There are no two ways of having regular exercise. There has been a point when I could not sit in front of my laptop for more than 30 minutes. I have managed to strengthen my back through regular exercise. I can now sit for much longer in front of computers. Exercise can do wonders for the muscular weakness that contributes to back pain. I found skipping, back related yoga and similar stress reduction techniques very helpful. We need to keep our back as flexible as possible. If enough of you want it, I might do a video sometime down the track with some helpful back related exercise I use personally (let me know through one of my social media profiles)
Adjust your screen to eye level
I found bringing the computer monitor to my eye level quite effective. If you have upper back pain, it might be because you are hunching over your screen too much. Higher screens might not always be available in workplaces or schools. If the screen you use is adjustable, that is great. If it is not, here are a few practical ways I have overcome this issue:
- Use a stack of books to raise the laptop or the desktop monitor to eye level.
- The keyboard and the mouse need to be leveled with your elbow to keep the seating arrangement comfortable.
- Use separate keyboard and mouse for laptops.
- You can use cardboard boxes or filing boxes to raise your PC or laptop.
- Adjust your chair to the desired height.
Use an adjustable chairs
A good ergonomic chair is always very helpful. If the chair you are using only supports one part of your back, then it is probably not going to be as helpful as the chairs that have adjustable heights. I found the ones that allows to lean the full back, or most of the back better than the ones that only support a small portion of the back. Occasionally I have tried turning the chair around and resting my chest on the back as I worked, rather than leaning on my back. If you have the right kind of chair, this might work as well. Whatever you do, make sure you feel comfortable in the position you sit.
Don’t go from one device to another
Screens are everywhere. It is very tempting to move from one device to another. Stopping work on my PC and moving to my Android phone is not a real break. Whether it is a text message or news, we need to give our back a proper rest when we walk or stand up. I found myself looking at the phone many times when I could give my back and my mind a rest by looking at nature and standing upright. I am working on not using the internet after 5pm (That might be a topic of another post). It is quite enjoyable when I manage to take my eyes off the screen for a long time.
Don’t force it
If you are not feeling comfortable at any point in front of a screen, something may not be quite right. What worked for me may or may not work for you, so keep adjusting your work or study environment until it is personalised for your need. It is best never to force something unhealthy or unnatural on our body.
These are simply a few of many things that worked for me. Needless to say, you need to consult your doctor for your personal needs. I am simply sharing some of my experiences so that we can all be reminded that we all have only one back and we need to take care of it. Each one of us is unique and our needs are different to each other. Rather than forcing our body into unnatural positions, we need to have a better, more ergonomic work environment that suits our unique needs.
These are simply a few of many things that worked for me. Needless to say, you need to consult your doctor for your personal needs. I am simply sharing some of my experiences so that we can all be reminded that we all have only one back and we need to take care of it. Each one of us is unique and our needs are different to each other. Rather than forcing our body into unnatural positions, we need to have a better, more ergonomic work environment that suits our unique needs.
“let us back off our screens and get our back back!”
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