Anahata Heart Yoga and Nutritional Centre

7 life hacks to deal with computer fatigue

Learn how to deal with computer fatigue! We all suffer from the lack of physical activity. Indeed, it is almost not needed anymore. We have everything delivered to us, if we need to go anywhere – we don’t go any further than the car in the garage. Inactivity was taking over  our lives even before the pandemic hit us.

Now we even work from home. The time spent in front of the screens. And it is taxing on our brain. Every zoom meeting our brain in addition to the work challenges does an exhausting job of reconstructing what seems to be live communication. Our brain simply works nonstop exhausting its resources.

If you experience any of the following sensations during the long hours in front of the computer,

  • Neck, shoulder and/or back pain
  • Body stiffness
  • Fatigue
  • Numbness
  • Overwhelming feeling
  • Strained, dry eyes, blurred vision
  • Headache
  • Impaired cognitive function
  • Loss of body-mind connection

There are some tips that could be easily incorporated into your daily routine to keep your body and mind fresh and mobile.

1. 20/20/20 rule

Every 20 minutes look at something non-digital distanced 20 feet away from you for 20 seconds. This will allow you to boost  your vision. Human eye is designed to shift the focus point constantly.Staring at one object leads to eye strain and dryness, and  results in r vision deterioration, a.  Eye muscle fatigue is usually associated with the poor posture, skeletal and soft body tissue impaired function.

2. Move and stretch for 2 mins every 1-2 hours

Get up and walk around your working station for a minute. Quickly move and stretch the major muscles with a few squats, side and front-back bends, and stretch your spine . Pay attention to your neck, move your head from side to side, massage the base of the scalp. It could be combined with the next step.


3.  Move your hips

Compression of the lumbar spine section can cause low back pain and spine joint stiffness as well as stagnation of blood and lymph circulation in pelvic organs. Seating for a long time leads to inadequate work of glute muscles, a spasm and fatigue of low back muscles. To avoid this, move your hips from side-to-side, and in circles for 1 minute every couple of hours.

4.   Keep body posture  right when seated

Every time  you  land into your office chair, make sure the following proportions are as follows

  •  Rest your feet on the floor
  • Keep your knees bend at 90-degree angle
  • Keep your keyboard at elbow height
  • Keep your spine at 90-degree angle to your tights
  • Keep your chin slightly tacked, sending the crown of the head straight up
  • Position monitor at eye level, 18-24 inch away from your eyes



5.  Stay hydrated

Drink water to keep your most important body functions up:

  •  Digestion
  • Cognitive function
  • Body temperature
  • Production of body fluids
  • Optimum maintenance of body soft tissues
  • Immune function

Clear water is the best option. Water daily intake ranges based on many factors: constitutional type, daily activity, humidity level, season, etc. Keep a water bottle on your desk for instant reach whenever your body asks for it.

6.   Reconnect with your body senses

Body-mind harmony starts with a clear communication between them. Long hours spent in one position mutes the body voice and opens a way to worsen existing disbalances.

  •  Pause for a minute or a few and turn your senses inwards, recheck on your body, register the sensations on your skin, feel your cloth and other objects touching your skin. Then, shift the focus of your attention onto your breath, feel the air brushing through your nostrils and along your throat, into your lungs and every cell of your body.
  • Look at something bright/pale or of unusual texture
  • Listen to distant sounds
  • Feel the taste on the tip of your tongue
  •  Smell something or focus on the sensation of smell and create one

For a few moments turn your body into a sensory organ. Disallow thought running through your mind. Don’t think, feel instead.


7.   Diaphragmatic breathing

Pause for a minute and place one hand on your chest and the other one on your stomach, inhale deeply for a count of four through your nose and exhale through your mouth for four counts. Feel up your stomach with the air, not your chest.

Diaphragmatic breathing helps to ground, re-center, release the stress and a spasm of diaphragm that leads to obstruction of bile flow and digestive function.

Your Body  will be  grateful for any attention paid to it. Using these simple tips keeps the body comfort level high and protects from the exhaustion.

If you want to learn more about the harmonious relationships with your body and optimal health, check out our yoga sessions and nutritional therapy programs.

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