Working at the computer, tablet or smartphone is often a pain in the neck. Young adults who are digital natives and work with computers and mobile phones experienced frequent pain, numbness or aches in their neck and more than 30% reported aches in their hip and lower back. In addition, women experienced almost twice as much aches in their necks than men (Korinen and Pääkkönen, 2011). Similarly findings have been reported previously when Peper and Gibney observed that most students at San Francisco State University, experienced some symptoms when working at their computer near the end of the semester. At work, many employees also experience exhaustion, neck, back and shoulder pains when working at the computer. Although many factors contribute to this discomfort such as ergonomics, work and personal stress, a common cause is immobility. To prevent stress immobility syndrome, implement some of the following practice.
- Every hour take a 5-minute break (studies at the Internal Revenue Service show that employees report significant reduction in symptoms without loss in productivity when they take a 5 minute break each hour).
- Take a short walk or do other movements instead of snacking when feeling tense or tired.
- Perform a stretch, strengthening, relaxation, or mobilization movement every 30 minutes.
- Install a computer reminder program to signal you to take a short stress break such as StressBreak™.
- Perform 1-2 second wiggle movements (micro-breaks) every 30 to 60 seconds such as dropping your hands to your lap as you exhale.
- Leave your computer station for the 15-minute mid-morning and mid-afternoon breaks.
- Eat lunch away from your computer workstation.
- Stand or walk during meetings.
- Drink lots of water (then, you’ll have to walk to the restroom).
- Change work tasks frequently during the day.
- Move your printer to another room so that you have to walk to retrieve your documents.
- Stand up when talking on the phone or when a co-worker stops by to speak with you.