Comfortable Ways To Sit At Your Computer For Long Periods Of Time

Let’s face it, technology invites a lot of bad habits. From watching too much TV to slumping in our desk chair, technology makes us develop habits that are bad for our brains and our bodies. The habits we develop because of computers can be particularly detrimental to our health. Whether we’re using our computer for entertainment or work, we need to be careful about how our time at the computer can affect our mental and physical well-being. 

Oftentimes, our computer habits are so ingrained in our daily routines that we might not even be aware of what we’re doing to ourselves. But changing our bad habits doesn’t have to be a terrible, daunting task. Here are some easy tips and tricks that you can use to make your computer time more comfortable. 

Watch Your Posture

When sitting at a computer, our posture is often the first thing to go. Instead of sitting up straight, we tend to lean our head and shoulders forward. In doing so, we force our spinal ligaments to support us instead of our more durable spinal column that’s cut out for the job. This slumped position can cause that familiar neck and shoulder ache that most of us are used to feeling (( “The Importance of Good Posture.” Southern California Orthopedic Institute, 16 Jan. 2018, The Importance of Good Posture. )).

The Southern California Orthopedic Institute recommends that we do our best to maintain “[the] S-shaped curvature of the spine … [and it] should be maintained in sitting as well. This is best accomplished by sitting all the way back in a straight-backed chair and placing a folded towel or small pillow in the arch of the low back” (( “The Importance of Good Posture.” Southern California Orthopedic Institute, 16 Jan. 2018, The Importance of Good Posture. )). Almost everyone has a towel or a small pillow lying around, which should make this advice easy to follow. Additionally, this trick will help you maintain your posture the entire time you’re sitting at your computer because if you slouch or move forward, then the towel/pillow will fall. It’s a great (and cheap) way to continuously check yourself and to help you avoid unnecessary pain and possible future surgeries.

Minimize Screen Brightness

Sustained exposure to blue light from phone or computer screens can cause headaches, and it can even affect our sleep. According to an article from Harvard’s Medical School, “While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully” (( Publishing, Harvard Health. “Blue Light Has a Dark Side.” Harvard Health, Blue Light has a Dark Side. )). So, if you have trouble falling asleep at night, making an effort to limit screen time could help you sleep more.

Harvard’s Medical School recommends that you “[avoid] looking at bright screens beginning two to three hours before bed” (Harvard). Additionally, they suggest that you “[expose] yourself to lots of [natural] bright light during the day,” as opposed to solely relying on manmade light sources (( Publishing, Harvard Health. “Blue Light Has a Dark Side.” Harvard Health, Blue Light has a Dark Side. )). Incorporating more natural daylight into your day will help you maintain a normal circadian rhythm (( Publishing, Harvard Health. “Blue Light Has a Dark Side.” Harvard Health, Blue Light has a Dark Side. )).

Another cheap and easy solution would be to buy a pair of blue light glasses. These glasses are designed to block the blue wavelengths from things like computer screens. They are non-prescription glasses, so you can get a pair for less than $20 at your local drug store or online. Whether you decide to limit your screen time or purchase a pair of blue light glasses, try to be more intentional with how much time you spend staring at a screen.

Increase Your Movement

Another important part of maintaining your overall physical health is movement. Sitting at a desk or on your couch typing away at your computer isn’t good for you. Spending the bulk of your day sitting down can “increase the risk of death from cardiovascular disease and cancer” (( Edward R. Laskowski, M.D. “Sitting Risks: How Harmful Is Too Much Sitting?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 Aug. 2020, Sitting Risks: How Harmful Is Too Much Sitting?. )). Morbidity aside, sitting down for long periods of time can also create other more manageable problems like “increased blood pressure, high blood sugar … and abnormal cholesterol levels” (Mayo).

While this information may seem scary, combating these problems can be pretty easy. You just need to move around! The Mayo Clinic recommends that you “take a break from sitting every 30 minutes” or “try [working at] a standing desk” to help keep you on your feet (( Edward R. Laskowski, M.D. “Sitting Risks: How Harmful Is Too Much Sitting?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 Aug. 2020, Sitting Risks: How Harmful Is Too Much Sitting?. )). This method will help keep your joints and muscles from aching at the end of a long day.

But remembering to take breaks to move around can be hard, so investing in something like a fitness watch may be a good solution. Like Fitbits or Apple Watches, fitness trackers help keep you active with their persistent reminders that get you moving. For example, the Fitbit wants you to take about 250 steps per hour, and it will alert you 10 minutes before the hour changes if you have not met that goal. Moving around will help keep your joints, muscles, and heart happy! So, make sure that you check in with yourself every so often and take a little walk around your workspace.

Take Care Of Your Mental Health

Moving around is really great for your physical health, but it can also greatly affect your mental health. In fact, any kind of regular break (even if you’re not walking around) can help improve your overall performance and happiness. It’s important to remember to give your brain a break from the long hours you spend at the computer, especially when you’re working.

According to an article by The Wellbeing Thesis, “Studies have found that breaks can reduce or prevent stress, help to maintain performance throughout the day and reduce the need for a long recovery at the end of the day” (( “The Importance of Taking Breaks.” The Wellbeing Thesis, 14 Jan. 2020, The Importance of Taking Breaks. )). In other words, taking breaks can help you stay at peak performance by keeping you from feeling burnt out and miserable. Working all the time can actually make you less productive in the long run, so it’s important to reserve time for breaks. The Wellbeing Thesis recommends that you “[plan] to do something … that you enjoy” and that you “[pay] attention to any benefits you experience” during your break (( “The Importance of Taking Breaks.” The Wellbeing Thesis, 14 Jan. 2020, The Importance of Taking Breaks. )).

These breaks are also a great time to check your posture, see if your eyes feel tired from staring at the screen, or even walk around for a bit. Try to limit your breaks to 5-10 minutes every hour or so to help keep you alert without taking you so far out of your “work mode” that you can’t get back in the zone (( “The Importance of Taking Breaks.” The Wellbeing Thesis, 14 Jan. 2020, The Importance of Taking Breaks. )). These positive reinforcement tactics will help keep your breaks fun and helpful.

Taking Care Of You

You will probably not develop all of these habits all at once, which is okay. Habits take time to develop, and bad habits take a long time to break. Your body and brain will surely be grateful for any little positive change you can make, so be patient with yourself. Just do the best that you can do.