Maintain energy and health at workPosted: February 22, 2012 Filed under: Uncategorized | Tags: breath holding, Computing, neck pain, repetitive strain injury, respiration, shoulder pain 2 Comments
I never realized that I braced my shoulders and held my breath while typing. Now I know the importance of not doing this, and have tools to change.
–Secretary in training program, San Francisco State University
Most employees who work on computers experience discomfort ranging from neck, shoulder, back, and arm pain to eye irritation and exhaustion–a cluster of symptoms that we have labeled Stress Immobilization Syndrome. A major cause of this is the holding of chronic and unnecessary muscle tension of which the employee is usually unaware. This often leads to illness. Doing the following practice will help you to become aware of these patterns:
Sit on the edge of your chair and hold your mouse and then begin to draw with your mouse, the letters and numbers of your street address; however, draw the letters backward by beginning with the last letter of the street address. Draw each letter about 1 1/4 inch in height, and then click the left button after having drawn the letter. Continue to draw the next letter. Draw as quickly as possible without making any mistakes as if your boss is waiting for the results. Start now, and continue for the next 30 seconds. Now, observe what happened.
Did you hold your breath, tightened your neck, shoulders, and trunk, forgot to blink as you drew the letters with your mouse? Imagine what would happen if you worked like this hour after hour: Tension headaches, shoulder pain, exhaustion?
Research at San Francisco State University has demonstrated that with biofeedback 95% of employees automatically raised their shoulders, and maintained low-level tension in their forearms while keyboarding and mousing.They also increased their breathing rates , and decreased eye blinking rates. Almost all employees studied thought that their muscles were relaxed when they were sitting correctly at the computer, even though they were tense, as is shown in Figure 1.
Figure 1 is a representative recording of a person working at the computer. Note how 1) forearm and shoulder (deltoid/trapezius) muscle tension increased as the person rests her hands on the keyboard without typing; 2) respiration rate increased during typing and mousing; 3) shoulder muscle tension increased during typing and mousing; and 4) there were no rest periods in the shoulder muscles as long as the fingers are either resting, typing, or mousing. By permission from: Peper, E. (2007). Stay Healthy at the Computer: Lessons Learned from Research. Physical Therapy Products. April.
While working at the computer most people are captured by the computer, and are unaware of how their bodies react. Computing during the day and surfing the net at night, most people report neck and shoulder tension, back pain, eye irritation and/or fatigue otherwise labeled as Stress Immobilization Syndrome, see figure 2.
Figure 2. Distribution of reported symptoms experienced by college students (average age 26.3 years) while working on the computer near the end of their semester (reproduced with permission from Peper, E., & Gibney, K, H. (1999). Computer related symptoms: A major problem for college students. Applied Psychophysiology and Biofeedback. 24 (2), 134.
How to reverse and interrupt Stress Immobilization Syndrome
When working at the computer, remind yourself to
- Interrupt your computer work every few minutes to wiggle and move
- Breathe diaphragmatically
- Get up and do large movements (stretch or walk) for a few minutes.
- Smile and realize that the work stress it is not worth dying over
When implementing these simple changes, employees report significant reduction in symptoms. As one participant stated, “There is life after five.”
For detailed tips how to maintain health at the computer download Healthy Computing Email Tips
I’ve never seen biofeedback referred to as a form of mindfulness training, yet, as I read the article, it became clear that it very much is an evidence-based form of mindfulness training. In fact, vipassana and Zen probably do not make us as aware of our body mechanics and body tension as biofeedback.
Also, your reminders to wiggle, breathe diaphragmatically, and stretch when doing a lot of computer work are wonderfully helpful.
Shoulder pain can be minimized by taking periodic rest and some relaxing massage over the affected area. `
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