IS COMPUTER-BASED WORK BAD FOR YOUR HEALTH? by Victoria Cornwall

Did you know that working on a computer or laptop for hours on end can be bad for your health? I didn't, but I do now. I spent this spring preparing my third novel, The Daughter of River Valley, for publication. Spending several hours a day editing, proof reading and editing again took its toll, namely a very stiff neck. It got me thinking ... why was I suffering and what could I do about it?

When we think of occupations which pose a health risk our thoughts immediately race to the emergency services or armed forces, not time spent in front of a computer with our favourite beverage by our side. Well, perhaps we should think again. Join me as I navigate through the dangers and provide suggestions on what you can do to prevent them.

But wait! Before we go any further, this seems an appropriate time to add a disclaimer. The following post is just highlighting certain, but not all, health risks linked to a sedentary occupation. The prevention and treatment suggested is from experts, but you are a unique individual who deserves the best. If you are experiencing any symptoms, or suspect you have a problem, there is no better course of action than to visit your general practitioner (GP) for an assessment, advice and maybe even treatment for your problems. I am not a health expert, I am a writer with a blog post to fill.

So now that  is out of the way, lets start at the top and work our way down the body.

Eye Strain

The average person blinks about 15 times a minute. Blinking prevents eyes from becoming dry and irritated by spreading tears over the eye. Research has discovered that people who read, watch or play on computers blink half the amount. This behaviour, plus the contrast of text against the background and viewing the digital screens itself, can be hard on your eyes.

What can we do about it?
NHS choices offer eye safety advice. To read their general advice click HERE, however I have summarised their advice for computer users below:-

• Pause now and again and look into the distance or stare out of the window
• Blink your eyes now and again
• Stretch your head and neck
• Take frequent short breaks away from the computer.
• Ensure you're working in well-lit conditions and without a light reflecting off the computer screen.
• Visit your optometrist about every two years for eye tests, and make sure they know you use computers a lot.
• If you are middle aged or older, middle-distance glasses can help with computer work.

Headaches and Migraines

Migraine Relief believes that computer monitors can cause a tremendous amount of stress on your eyes, leading to migraines, especially when settings and placement aren’t appropriately adjusted.

What can we do about it?

Migraine Relief offers advice on how to make some simple changes to your computer and workspace to help ease the strain. To read more about it follow this LINK where they talk you through adjusting your monitors refresh rate and view mode.

Posture Problems

Bad posture can lead to neck, shoulder and back ache.

What can we do about it?

NHS Choices offer posture tips for laptop users. They advise the following:-

• Place the computer or laptop at eye level. This may mean you may need to use a separate keyboard and mouse so you can place the laptop higher.
• Use your laptop on a stable base where there is support for your arms, rather than on your lap.
• Take regular breaks away from the computer to move and ease your joints and muscles.
• Adopt good sitting posture with lower back support. Avoid awkward stretching by ensuring other desk equipment is within reach.
• Prevention is better than cure. Start good habits before the aching starts.

Repetitive Strain Injury (RSI)

This condition is related to the overuse of muscles and tendons in the upper body. also known as work-related upper limb disorder, or non-specific upper limb pain.

Behaviour that is thought to increase the risk of RSI include repetitive activities, poor posture or activities that require you to work in an awkward position

What can we do about it?

Modify the task or activity that is causing the symptoms or stop doing the activity altogether. As with any problem that persists, it is always advisable to see your GP. To learn more about the condition, click HERE.

Weight Gain

Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.  

According to National Institute of Diabetes and Digestive and kidney disease ….Excess weight may increase the risk for many health problems, including

• type 2 diabetes
• high blood pressure
• heart disease and strokes
• certain types of cancer
• sleep apnea
• osteoarthritis
• fatty liver disease
• kidney disease
• pregnancy problems, such as high blood sugar during pregnancy, high blood pressure, and increased risk for cesarean delivery (C-section)

What can we do about it?

The Start Active Report recommends breaking up long periods of sitting time with "shorter bouts of activity for just one to two minutes".

Avoid eating calorific snacks, whilst working. According to the Royal Society for Public Health, it takes 15 minutes of running at 5mph to use up the calories in 1 small packet of crisps.

Depression

Study by researchers from the Karolinska Institutet, Gothenburg University and Uppsaala University, in Sweden showed writers “were more likely than the general study population to suffer a range of disorders, including schizophrenia and depression. Writers were also more likely to commit suicide.”

As a writer, I understand how writers can be vulnerable to depression. The road to publication is littered with rejections. Writing is isolating, both physically and mentally, as one cannot write in company and not everyone understands the process or the career itself. A writer works hard to create something, which can be judged harshly by others. I am not saying this leads to depression, but a writer has to be aware that they could be at risk of sliding down the slippery slope greased by rejection letters, poor reviews, poor sales and low income. 

What can we do about it?

• Join writing groups, writing associations and meetup with like-minded people. Sharing the highs and lows of a writing career, whilst having a good time socialising, works wonders for the soul. 
• Try not to take rejection or harsh reviews personally. 
• Get out and about, rather than keep yourself locked away in your writing cave. Sometimes words flow better when you have had time to relax.
• Don’t be afraid to tell someone if you are feeling low. Talking it through with someone who cares and understands might be all you need.

Kittens

Kittens? What has kittens got to do with the above afflictions waiting to pounce while we tap away on our computers? I felt this post was rather depressing, so I thought I would slip in a cute picture to cheer us all up. A basket of adorable kittens should do the trick.

So in summary, just remember that all the above problems can be solved or prevented by one simple change ... movement. So get up and move around on a regular basis. It's a simple solution, but simple is usually the best. Happy writing!
By Victoria Cornwall

Author of

The Thief's Daughter

The Captain's Daughter
The Daughter of River Valley