5 ways on how to be IT healthy

Our use of technology can effect our health, says Abi Jackson.

1. EYES

Screen-time for adults has increased by an estimated 40% in the past five years and it’s taking its toll on our eyes.

A key factor is dryness; we tend to blink far less when gazing at screens, which means missing out on essential lubrication provided by eyelids swiping over the eyes.

FIX IT: Follow the 20: 20: 20 rule — every 20 minutes, shift your eyes to look at an object 20ft away, for at least 20 seconds. Let your eyes relax and do some extra blinking. Regular eye check-ups are also important.

2. SHOULDERS AND ARMS

Recent decades have seen sharp rises in RSI - which describes a range of symptoms linked with over or repetitive use of a particular part of the body, characterised by pain in the muscles, nerves and tendons - and working at a computer’s often responsible.

FIX IT: Take regular desk breaks, keep your posture in check and ensure you sit properly and use appropriate technique for repetitive movements (employers should provide desk assessments).

Pilates and yoga can be beneficial, along with regular stretching, and seek professional advice if symptoms persist.

3. NECK AND HEAD

‘Tech neck’ or ‘text neck’ is real. Our bodies our designed to work in a certain way to be efficient and pain-free.

When you look down for prolonged periods, you create a muscle imbalance. Some muscles become overstretched, while others tighten up and feel overworked. This can lead to the formation of trigger points (‘knots’) and therefore pain.”

FIX IT: Bring the screen to eye level. Also, Harman suggests setting 20-minute reminders to look up and perform simple neck stretches: rolling shoulders, turning to look over each shoulder, tilting the ear to each shoulder and tucking your chin in. Pilates will help improve posture and strength in this area.

4. LOWER BACK

Work in an office? Chances are aches and strains in the lower back are a common complaint. Sitting for prolonged periods will create muscle imbalances which, if left unaddressed, can lead to pain and stiffness”.

Additionally, sitting in a slumped posture is known to put more pressure on your discs in the lower back and neck.

FIX IT: Desk breaks are vital - Harman suggests setting a reminder for every 30 minutes. Stand up, change position, have a stretch.

5. SLEEP

For some, devices have become a comfort blanket and people can’t be without them at night,” says psychologist and author of ‘Fast Asleep Wide Awake’ Dr Nerina Ramlakhan .

As well as the infamous ‘blue light’ emitted which triggers sleep-hindering hormones, Ramlakhan notes the “stressful distraction that comes from picking up a worrying or email or message just before you drift off can affect your slow-wave sleep”.

FIX IT: “Ideally we start the ‘electronic sundown’ around an hour before getting into bed,” says Ramlakhan.

“This means not watching TV in bed, keeping the bedroom tech-free (get an old fashioned alarm clock) and not checking devices during the night.”