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Are You Paying the Price for Excessive Screen Time?

03 October 2024

In today's fast-paced world, technology is our constant companion. For most of us, our computers are central to our daily work lives. Whether we're typing away at reports, answering emails, or researching for the next big project, we spend long hours in front of screens. Yet, while our computers help us achieve incredible things, they also introduce a range of health risks that many of us might overlook.

With screens at our fingertips nearly every waking hour, it's easy to forget the toll this can take on our bodies. From your eyes to your posture, prolonged computer use carries potential long-term consequences. To get a clearer picture, consider that the average person now spends a staggering 11 hours a day looking at screens, according to PBS's Rewire. Think about that. Over half of your day is spent interacting with a device! In this article, we'll explore the key health risks associated with extended computer use and practical steps you can take to minimize them.


The Silent Impact of Computer Use on Your Health

Prolonged use of computers presents various health risks that affect multiple parts of the body, especially your posture and vision. The University of Pittsburgh emphasizes that sitting in awkward positions or remaining stationary for long periods can place unnatural stress on the muscles and joints. Your wrists, shoulders, and back are particularly vulnerable to these stresses. Over time, this can lead to muscle fatigue, joint pain, and, in extreme cases, more serious musculoskeletal disorders.

What about your eyes? If you've ever noticed your eyes feeling strained or dry after a long day of staring at the screen, you're not alone. The culprit here is blue light—an intense form of light emitted by computer screens. Blue light, which is similar to sunlight in its effects, can lead to eye discomfort and long-term vision issues. The American Academy of Ophthalmology has pointed out that prolonged exposure to blue light can cause significant eye strain. Worse yet, if you spend your evenings scrolling or working on a screen, it may even interfere with your sleep by keeping your brain in an alert state, preventing you from winding down properly.

These issues might seem minor at first—just a bit of stiffness here, a slight headache there. But over time, the cumulative effects can become more severe, especially if left unaddressed. Repetitive strain, poor posture, and constant screen exposure can result in chronic pain or eye problems that may be costly to correct.


Practical Solutions for Computer-Related Health Issues

Fortunately, there are practical solutions that can help reduce the risks associated with heavy computer use. You don't need to overhaul your entire routine, but small changes can make a big difference over time. Below are five suggestions for creating a more ergonomic and health-friendly work environment.

Schedule Regular Breaks: One of the easiest ways to give your eyes and body a break from constant strain is to set a timer to remind you to pause. Aim for every 20 to 30 minutes, and during that time, look away from the screen, stretch, and allow your eyes to rest. Even a few seconds of blinking and focusing on distant objects can relieve eye strain.

Try Blue Light Filters: Blue light glasses or screen filters are increasingly popular for good reason. By filtering out the harsh blue light from your screen, these tools can help reduce eye fatigue and minimize interference with your sleep patterns. Women's Health recommends using blue light glasses especially during late-night work or after dark.


Utilize a Standing Desk: Sitting for long hours can have serious effects on your posture, leading to back pain and even weight gain. Switching between sitting and standing throughout the day can help alleviate these risks. A standing desk not only encourages better posture, but it also promotes movement, which helps burn more calories and boosts circulation.

The FlexiSpot Comhar Standing Desk with drawers seamlessly blends functionality and modern design, making it the perfect solution for shared workspaces or home offices. Its height-adjustable feature, powered by a smooth motor, offers customizable settings between 28.3" and 47.6", allowing you to find the ideal height with four programmable presets. Whether for adults or children, it adapts effortlessly to different users.

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Take an Ergonomic Evaluation: If you're beginning to experience shoulder or wrist pain from your work setup, it may be time to request an ergonomic assessment. Many employers offer ergonomic evaluations, which involve a professional reviewing your desk, chair, and computer setup to identify potential risks and suggest adjustments. The right setup can do wonders for preventing strain.

Mix Up Your Tasks: It's easy to fall into the habit of focusing on a single task for hours at a time, but this can lead to repetitive strain injuries. The Australian government's Healthy Living site suggests mixing up your tasks to give different parts of your body a rest. For example, alternate between typing, reading, and attending meetings, so you aren't locked into one position for too long.


Finding the Balance

The first step in protecting yourself from the risks of prolonged computer use is awareness. Now that you understand some of the common health concerns and practical solutions, you can take action to protect your well-being. Our computers are indispensable tools, but without proper care, the long-term effects on your body could outweigh their benefits.

By setting breaks, using blue light filters, improving your workspace, and alternating tasks, you can ensure that your workday remains productive without compromising your health. It's all about balance. Take control of your computer use before it takes a toll on you. After all, your health is as important as the work you do, and a well-maintained body and mind are the best tools for long-term success.