If you’re reading this, you’re likely one of the billions of people who work on computers all day long. Whether that’s from home or in a corporate office, the result is the same: too many hours spent each day sitting at a desk and staring at a computer screen.
This can have adverse effects on your physical and mental wellbeing. Fortunately, there are some simple, healthy habits you can adopt to stay relatively healthy — and you really should adopt them sooner than later, before you’re in agony and trying to rewind time.
Invest in the right setup from the start
The first thing to get right is your setup, otherwise you’ll be fighting a losing battle from the start. Your setup includes everything you use while working on a PC: desk, chair, monitor, keyboard, and mouse.
If you’re working in a corporate office, your options are likely limited as you’ll be stuck with the equipment provided by your company. But even then, you can always make some adjustments that improve your setup and make it better-suited to your individual needs.
You should make sure that your monitor is positioned correctly with the top of the screen level with your eyes. You should also invest in an ergonomic mouse that minimizes wrist stress, and you should make sure your desk, chair, keyboard, and mouse are positioned to maintain good posture throughout the day. In a nutshell, your feet should be flat on the ground, your head directly over your hips, your knees and elbows bent at 90 degrees, with your elbows touching the sides of your rib cage.
If you work from home and need to kit out your own office, be sure to invest in the best equipment you can afford. Don’t cheap out on your office chair. (It’s true, those pro-tier office chairs are worth it.) It’s essential that every part of your chair is adjustable to fit your body frame and posture, especially the lumbar support for your spine.
The importance of ergonomics in preventing pain and physical disorders can’t be overstated. For in-depth guidelines, check out New Hampshire’s Workplace Ergonomics Reference Guide (PDF).
Maintain a proper posture
Even with the right workstation setup, you still have to consciously maintain good posture at all times. The more you slack, the more you train your body into accepting bad habits. As someone who has worked from home for almost 20 years, believe me when I say this is crucial.
There are plenty of times throughout the day when you probably feel like slouching your shoulders, reclining back in your chair, or even putting your feet up on your desk. But you must resist the urge! All of that will build up and lead to bad posture, even injury.
The best way to maintain good posture at all times is to establish an ergonomic setup (see the previous tip) that organically encourages you to sit properly. Sitting in your chair should automatically put you in a good posture with your spine supported, your arms bent at the elbows, and the top of your monitor positioned at eye level.
If your back hurts and you find yourself always slouching and leaning and sitting in bad posture no matter what you do, consider switching to a standing desk. It’s an investment, but it’s one of the best things you can do to curb back pain as a desk worker.
Keep your workspace uncluttered
The old adage “tidy home, tidy mind” suggests that living in a clean and well-organized environment is beneficial to mental health — and the same applies to keeping your workspace clean and tidy.
According to Harvard Business Review, research suggests that maintaining a clean, tidy, and well-organized workspace can help you both physically (fewer germs and dust means you’re less likely to get sick from your work environment) and mentally (organized workspaces have been shown to reduce stress and increase productivity).
Stay hydrated at all times
Staying hydrated is important no matter what you’re doing, but it’s especially key when you’re trying to focus.
When working at a desk all day, it’s easy to forget the need to replenish fluids. Staying hydrated generally means drinking water, but can also include tea and coffee as long as you don’t overdo the caffeine intake.
Again, while proper hydration is non-negotiable no matter what you’re doing, it’s especially crucial for concentration. As numerous studies have shown, even mild dehydration can make you groggy, irritable, unfocused, unproductive, and lead to physical ailments.
Take regular breaks throughout the day
Taking regular breaks feels counterintuitive, but your body needs them. While you might be inclined to power through the day to get done as much as you can, you’d likely get more done with a few strategic breaks sprinkled in throughout the day.
There’s conflicting advice when it comes to how many breaks you should take and how often you should take them, but don’t take that to mean nobody knows what they’re talking about. All the experts agree on this: a sedentary lifestyle shortens life and decreases quality of life. Computer workers are quite literally sitting themselves to death.
I do two specific things to protect myself while working on my PC:
First, I schedule two extended breaks that split my day up into three blocks. Both breaks are spent away from my desk, and if possible, I try to take them outside to ensure I get some fresh air into my lungs.
Second, as soon as I feel any kind of strain on my body, I stand up and move around for a minute or so. This doesn’t have to be anything too strenuous. Just the act of standing up and walking around can limber up your muscles/joints and get your blood circulating.
Stretch and exercise regularly
During your regular breaks, you shouldn’t be zoning out and doing nothing. Sure, grab a glass of water and hit the bathroom if you need to, but most breaks should involve stretching and exercise of some kind.
Do exercises that work your abs, upper back, glutes, and hamstrings to encourage good posture and prevent muscular imbalances. Take a short walk and get those legs moving. Stretch out your hips, legs, shoulders, chest, and neck before they get too stiff. Exercises and stretches go a long way to helping you maintain fitness and flexibility.
There’s a host of good advice online about specific stretches to do while working at your desk and how to avoid work-related injuries. But you should also supplement them with real exercise, either before or after work. That could mean going to the gym, or you could focus on bodyweight exercises from the comfort of your home. You might even try an exercise bike desk that also charges your devices.
Follow the 20-20-20 rule for your eyes
Here’s one aspect of health that many white collar workers often overlook, especially when you’re younger (e.g., in your 20s). You need to protect your eyes and minimize computer vision syndrome (also known as digital eye strain).
The 20-20-20 rule works by forcing you to relax your eyes. Your computer screen is only two or three feet from you, and it can strain your eyes to focus at that distance for extended periods. By focusing on something 20 feet away, your eye muscles can relax — and doing this regularly can help prevent tiredness, blurry vision, and headaches/migraines. It’s worth doing whether you have perfect vision or wear vision correction.
Be aware of lighting and brightness levels
Good lighting is a necessary element of any good workspace. This applies to both environmental lighting and the light being emitted by that screen you’re staring at for hours and hours every day.
For environmental lighting, try to maximize natural light (i.e., sunlight) and supplement it with lamps if needed. Avoid going too bright or too dark, as both extremes will force your eyes to work harder. Try to position your light sources off to the side, not behind your monitor (so you aren’t staring into more light) and not behind you (so it doesn’t cast a glare on your screen that could strain your eyes).
As for your monitor brightness, there are two factors to consider: first, try to match its brightness to ambient brightness (i.e., not too dim and not too bright), and second, make sure it’s comfortable to your eyes.
The best brightness for you will depend on your circumstances, and it might even change depending on the time of day. If your operating system has adaptive brightness or if your monitor has auto-brightness, consider using those features — but it’s possible they may not work well for you. If your eyes are still suffering and uncomfortable, switch to manual control and adjust your lighting as needed.
Further reading: Tech gadgets that’ll supercharge your home office