Recommendations To Reduce Bodily Stress Due To Deskwork
Though we often live a mostly sedentary lifestyle in the modern world, humans were not meant to be this way. Pretty much everything we take for granted are reactions to the Industrial Revolution and protests for fair worker treatment during that period: 40 hour work weeks, 8 hours of sleep at night and so on. Before the Industrial Revolution these were simply not the schedule; we tended to work very long days during planting and harvesting times and then rest in periods of plenty. Even the 8 hours of sleep a day is not part of the typical human condition. Prior we would sleep in shifts for guard duty or wake early for planting but take a nap in the afternoon. Humans were also never really meant to sit in a chair, let alone type and answer phone calls for 8 hours a day. Just because we weren't evolved that way does not mean we cannot adapt. Humans are very adaptable.You probably never really feel that out of place at your desk but the constant stillness is bad for your joints and heart. Also, the screens are bad for our eyes and can cause headaches and eye strain. These issues are especially true right now with so many people working from home due to COVID-19. To help combat the perils of desk work living we have compiled a list of tips to ease the strain on your body.
1 - Blue Light Filters
Blue light has gotten a bad rap lately and it is not entirely unwarranted. While blue light is not responsible for your eye strain and headaches from prolonged screen use, it can be responsible for your sleep problems after a long day of work or from late night scrolling. This is because blue light triggers your brain into thinking it is still daytime so it makes our melatonin, which is the chemical that triggers sleep, to not release in our brains. Most modern technology has the option to put a blue light filter automatically on to your screen but you can also purchase screen covers and blue light filter glasses to help reduce the blue light in older electronics.
2 - Eye Strain Breaks
Eye strain and headaches are caused by staring at screens for a long period of time. Looking at screens for a prolonged period causes Computer Vision Syndrome which can include blurred vision, neck and shoulder strain, headaches and dry eyes. To help avoid this from happening to you, take frequent breaks from looking at screens. This can be easier said than done since we are in the unique situation nowadays where our work and recreation are largely on screens. Switching from your computer screen to your cell phone screen is not going to help your eyes take their much needed break. Instead, try to look away from your screen every 30 minutes or so. Look at something far away and gain focus, then on something midrange and something close. Each time let your eyes adjust to each level of distance and blink several times before moving to the next thing to look at. Feel free to actually move away from your desk as well and let your eyes work in a more natural way as you go for a coffee or water break.
3 - Wrist Stretches
All of the typing at the desk can cause an array of issues such as carpal tunnel, texter thumb and wrist strain. Holding our hands at the ready position for typing for several hours a day simply is not a natural position but we can give our hands and wrists little stretches throughout the day to help with this. It is most useful to do these stretches before you start your day just like warming up for any other exercise.
High and Low Stretches
Begin with your arms at your sides, bend your elbows to 90 degrees with your hands in front of you. Bend your wrists down for 5 seconds and then up for 5 seconds. Repeat 10 times.
Prayer Stretch
Now take your hands in prayer position in front of you and with straight fingers bend one set of fingers forward to make the other set bend back. Do this as far as you are comfortable on each side 4 times.
Prayer 2 Stretch
Next with hands still in prayer, press the palms of your hands together and drop your hands as low as you can while keeping the palms pressing together. You should feel it in your thumbs!
Wrist Circles
This one is self explanatory! Simply rotate your wrists clockwise and counterclockwise 5 times each way.
4 - Neck, Shoulder and Back Stretches
I feel like we all do some variation of these throughout the day but let me share with you my routine. When I feel myself lagging in energy or developing pain or stiffness in different parts of my body I do the following: First I sit up tall, because my posture is probably terrible at this point and then I press my shoulder blades together, opening up my chest with my hands on my thighs. I then roll my shoulders back 3 times and forward 3 times and raise my hands overhead, stretching my back even further. Holding the palm of one hand I stretch to the sides, being sure I keep my shoulders square. I let everything drop and then do a few neck tilts and half forward rolls. If I still feel tense I repeat it all standing up with maybe a few forward bends.
All of these tips should help your body not only adjust to work life, but improve your mood throughout the day. Remember that we are meant to move and there is no shame in frequent short breaks. Often we tend to think we are wasting time by addressing physical needs, but then end up procrastinating at the desk anyways. Do you have any advice to share for deskwork release? Reach out to us at info@bullionite.com with your comments and questions.