Sometimes we do not realize the true value of things until we look at them from a different angle. For example, a small coin found in a pocket or desk drawer may seem ordinary, but when you use a modern Coin ID Scanner digital tool to search for its features, you suddenly realize you are looking at a rare piece. For example, many people may not recognize or appreciate the value of 1944 wheat penny, but a knowledgeable person will immediately appreciate its significance. It is the same with health: while we are young and full of energy, we think that we can ignore the tension in our eyes, aching back muscles or constant feeling of fatigue. However, with the passage of the rime these little things turn into serious problems.
Today almost all digital technology is an integral part of our lives. Work, study, communication, entertainment - almost everything requires interaction with digital devices, and we spend hours in front of screens without thinking about the consequences. But long-term prolonged use of gadgets leads to digital vision syndrome, curvature of the spine, disruption of circadian rhythms and increased stress levels.
To avoid these negative consequences, it is important to know and then to follow some rules regarding digital hygiene. So today we would like to talk about how to protect your eyesight, maintain proper posture, and stay mentally healthy when working with digital tools.
Step 1: Minimize Eye Strain
The eyes are one of the most vulnerable organs when working with screens for long periods of time. According to research from the American Optometric Association, more than 60% of people experience symptoms of digital vision syndrome (CVS), which include:
A feeling of dry and irritated eyes. It is caused by a decrease in blinking frequency while working at a computer. Normally, we blink about 15-20 times per minute, but only 5-7 times when we are focused on the screen.
Redness and fatigue of the eyes, headaches caused by overstretched eye muscles.
Blurred images and difficulty focusing. When working at close distances for a long time, eye muscles are overstretched, which leads to deterioration of accommodation.
Recommendations to Protect Your Eyes
How to protect your eyesight? Here it is important to follow a few simple but effective rules.
First, pay attention to the distance to the screen. The optimum distance is 50-70 cm, as closer location of the monitor causes eye strain and rapid fatigue.
Second, adjust the brightness and contrast of the screen. Excessive brightness can overload your vision, while insufficient light makes your eyes strain more. The recommended brightness level is 300-500 lux, which corresponds to the natural light of an office space.
Additionally, do not neglect to do some eye exercises to relieve eye strain and prevent mucous membranes from drying out. Simple but effective methods include blinking rapidly for 15 seconds (to moisten the eyes naturally) and following the 20-20-20 method (every 20 minutes of work, take a 20-second break, moving your gaze to an object 6 meters away to reduce muscle strain).
Finally, remember the crucial thing is to avoid working in the dark. The stark contrast between a bright screen and a dark space increases eye strain and can cause rapid fatigue. Optimally, there should be soft, diffused light around the computer to create a comfortable working environment.
Step 2: Take Care of Posture and Spinal Health
The sedentary lifestyle has become a real epidemic of modern times. According to statistics, more than 80% of office workers face back, neck and lower back pain. Prolonged sitting in an uncomfortable position causes chronic muscle strain, leads to poor circulation and can even contribute to the development of serious spinal disorders.
One of the most common consequences of poor posture is “text neck” syndrome. It is caused by constantly tilting the head forward when working with a computer, tablet or smartphone. The more the head is tilted, the more stress is placed on the cervical spine. For example, if the inclination is 15 degrees, there is about 12 kg of load on the neck, and with a 45-degree inclination - already about 22 kg. Over time, this leads to chronic pain, limited mobility and even the formation of cervical osteochondrosis.
It is important to note here that one of the main causes of spinal problems is an improperly organized workspace. In the table below you may see some mistakes that affect your posture and how to correct them.
Improper posture | Possible consequences | Alternative solution |
Slouching, head tilted forward | Neck tension, headaches | Raise the screen to eye level, straighten your back |
Feet hanging in the air | Circulatory disorders, swelling | Use a footrest |
Laptop on lap | Overloading of neck muscles, posture disorders | External keyboard and laptop stand |
Armrests at different levels | Spinal curvature, shoulder pain | Adjust armrest height |
How to Sit Correctly
Maintain the natural curve of your spine. Keep your back straight and your lumbar spine slightly curved forward. To do this, use a chair with lumbar support or a special cushion.
Relax your shoulders and keep them at the same level. If they are constantly tense or lifted up, it can lead to headaches and discomfort in the cervicothoracic region.
Position your feet properly. Your knees should be bent at a 90-degree angle and your feet should rest confidently on the floor. If your feet can't reach, use a footrest.
Watch the position of your arms. The desk should be at elbow level so that your hands rest freely on the surface and do not strain. The keyboard and mouse should be positioned so that your forearms are parallel to the floor.
Tip: Take regular breaks and warm up throughout the day. Every 30-40 minutes, get up from behind your desk, stretch a little, take a few steps, rotate your shoulders, tilt your head and stretch. This will help relieve tension in your spine and improve circulation.
Step 3: Pay Attention to Mental Health
Now digital technology is an everyday part of life but overuse of it can take a toll on mental health. Constantly being in the online space provokes stress, anxiety, distraction and insomnia. According to the American Psychological Association, more than 60% of adults experience anxiety due to the need to be constantly connected.
By the way, one of the main causes of fatigue and irritability is excessive screen time. Long hours in front of a monitor or smartphone overload the brain and prevent it from resting. To reduce digital stress, it is important to limit screen time. You can set timers on your smartphone to monitor how much time you spend on social media or at work. For example, Digital Wellbeing on Android or Screen Time on iOS can help you track and regulate your gadget use.
Moreover, remember to keep your work and personal space separate. Do not use gadgets before bedtime - the blue light emitted by screens suppresses melatonin production, leading to sleep problems. It is better to read a book or do relaxing practices an hour before bedtime.
In 2018, the University of Oxford conducted a survey that involved more than 350,000 people. It was proven that uncontrolled smartphone use has the same impact on mental health as lack of sleep. This is why it is important to “unplug” while on vacation, have occasional “screen-free” evenings and dedicate the evening or free time to something “physical” that requires your participation, i.e. hobbies, walks, board games, etc.
Balance between Digital and Real
We live in the age of technology, but we should not forget that digital tools should serve us, not control us. Our health is not an app that can simply be reset, so here you need to consciously build digital habits to stay productive, energized, and most importantly, healthy. Let screens illuminate your work but not obscure your wellbeing.