How to avoid diseases when working at a computer

Prevent office illnesses: microexercises at work + compulsory kinesiotherapy 2 times a week. Learn how to neutralise computer damage to your spine, vision and blood vessels. Full guide from the Paulio Kinesiotherapy Centre.

How to avoid illnesses when working at a computer: doctor's advice¶

A computer is not just an electronic device, it is a modern environment for human life¶

The computer has long ceased to be just a tool - it dictates how we live our lives.

We no longer choose a comfortable posture, but adapt to the screen: we slouch to see the text, we freeze with a tense neck staring at the monitor, and our hands automatically take an unnatural position on the keyboard.

Even our eyes forget to blink, obeying the rhythm of scrolling. The lighting in the room, the height of the chair, the distance to the screen - all this is no longer determined by our comfort, but by the requirements of the digital interface. We are no longer masters of our own bodies, but operators of the system, forced to obey its laws.

But worst of all, we don't even notice how technology is reshaping our biology. Our hands are deformed from constant clicking, our spine is distorted by the weight of our head tilted to the screen, and our muscles atrophy from hours of immobility. Even breathing becomes shallow - because taking deep breaths makes it hard to concentrate on work.

The computer doesn't just change our habits - it reprogrammes the body, turning it into an appendage to the keyboard and mouse. And if we don't take back control, the consequences are irreversible: chronic pain, deteriorating eyesight, degeneration of muscles and joints.

Problems associated with prolonged work at the computer: the impact on various body systems¶

In this article, we will not scare you with the consequences, but simply list the main problems a person may face due to prolonged work at a computer:

Musculoskeletal system:¶

Chronic neck, shoulder and lower back pain due to static posture
Carpal tunnel syndrome (carpal tunnel syndrome) from constant mouse and keyboard use
Deterioration of posture, development of scoliosis and intervertebral disc protrusions
Weakening of cortical muscles and atrophy of deep stabilisers of the spine

Visual system:¶

Dry eye syndrome due to infrequent blinking
Computer visual syndrome (fatigue, redness, decreased visual acuity)
Progression of myopia due to focusing at close distances

Nervous System:¶

Chronic stress and fatigue from information overload
Sleep disturbance due to exposure to blue screen light
Tension headaches due to cervical muscle spasm.

Endocrine System:¶

Disruption of circadian rhythms and melatonin production
Cortisol imbalance leading to chronic fatigue
Decreased insulin sensitivity due to hypodynamia.

Digestive system:¶

Slowed intestinal peristalsis due to sedentary behaviour
Gastritis and heartburn due to eating in front of a screen and irregular meals
Weight gain due to reduced caloric intake

Cardiovascular and lymphatic systems:¶

Blood stasis in the lower extremities, risk of thrombosis
Deterioration of venous outflow due to compressed vessels in the pelvis.
Swelling and impaired lymphatic drainage due to lack of movement.

Genitourinary system:¶

Congestion in the pelvis leading to prostatitis in men
Menstrual disorders in women due to hypodynamia.
Haemorrhoids and pelvic floor dysfunction from prolonged sitting.

Respiratory system:¶

Superficial breathing, decreased blood oxygenation
Hypoventilation of the lungs due to hunched posture.

Psycho-emotional system:¶

Digital addiction and decreased concentration
Increased anxiety from the constant flow of information
Emotional burnout syndrome

Each of these problems doesn't occur overnight, but accumulates gradually to form a complex of chronic disorders. The good news is that most of the consequences are reversible with timely correction of lifestyle and implementation of preventive measures, and this is what we will dedicate our article to.

How to help yourself and prevent modern information technologies from destroying your health¶

Musculoskeletal Prevention¶

From the point of view of kinesiotherapy, the key to preventing musculoskeletal problems when working at a computer is regular changes of body positions and targeted muscle activation. Every 30-40 minutes, take a micropause: stand up, stretch, do a few rotational movements of the shoulders and head, make slight bends to the sides. This will help relieve static tension and improve blood circulation. Pay special attention to thoracic opening exercises - for example, interlock your hands behind your back and pull your shoulders back to compensate for a slouching posture.

Neck Exercises

Simple and effective exercises to prevent the neck and improve blood circulation to the brain:

‘Yes, yes, yes’ (nodding movements) - Slowly and smoothly nod your head as if you are agreeing with something very important. Imagine that your chin is drawing a small arc in the air. Do the movement with full amplitude but without tension - 8-10 repetitions. This improves mobility of the cervicothoracic junction.
‘No-No-No’ (head turns) - Turn your head from side to side as if you are denying something. The movement should come from the cervical region and the chin should not go down or up. Imagine that your nose is a brush that draws a horizontal line. 6-8 smooth turns to each side.
‘A-ya-ya-ya-ya’ (side tilts) - Tilt your ear toward your shoulder as if expressing sympathy (‘ay-ya-ya-ya-ya, too bad’). Keep your shoulders absolutely still! You can help yourself with your hand, but without much pressure. Hold in the extreme position for 2-3 seconds, then slowly return to the starting position. Do 5 bends in each direction.

Exercises

Improve blood circulation
Relieve tension from the deep muscles of the neck
Restore the natural mobility of the vertebrae
Prevent tension headaches

Do the complex every 1.5-2 hours of work at the computer, especially at the first signs of discomfort in the neck. Perform all movements slowly, as if overcoming a slight resistance of water. Breathing evenly, without delays. If you feel crunching or pain, reduce the amplitude.

To prevent tunnel syndrome and wrist pain, it is useful to regularly knead your hands: clench and unclench your fingers, rotate your wrists, stretch your forearms. To support the lower back, use a bolster or orthopaedic pillow to maintain the natural curve of the spine. Don't forget about your cortical muscles - simple exercises like planking or leg raises while sitting on a chair can help strengthen them without taking time off work.

The main rule - movement should be varied and regular, then the body will not have time to ‘harden’ in an uncomfortable position.

Exercises for wrists

Simple exercise ‘5 minutes for arms and back’.

Wrist warm-up (1-2 minutes)
- Clench your fists for 3 seconds, then open your palms sharply, spreading your fingers - repeat 10 times.
- Rotate your hands in a circle (5 times to the left, 5 times to the right).
- Shake your hands as if you were shaking water off your fingers.
Stretch forearms (1 minute)
- Stretch your arm forward with the palm facing up
- With your other hand, gently pull your fingers down towards the floor (hold for 5 seconds).
- Repeat for the other arm.
Lumbar Support (2 minutes)
- Stand with your hands resting on your lower back.
- Slowly bend backwards (as if looking at the ceiling), hold for 3 seconds.
- Do 5 smooth backbends.

Perform the complex every hour for 5 minutes.

The benefits of the complex

This mini-complex:

✅ Relieve tension in your arms
✅ Improve blood circulation
✅ Prevent back pain
✅ No special equipment required

Just get up from your computer - and do it! Your body will thank you.

For long-term prevention, 2-3 times a week you should perform a full range of exercises aimed at strengthening deep muscles of the back and body, as well as stretching overstretched areas.

Exercises with rubber bands, exercises on unstable surfaces (for example, sitting on a fitball), as well as elements of post-isometric relaxation to relieve spasms are excellent. Remember that even the most ergonomic posture is harmful if it is maintained for too long - variety of movement is more important than the ideal position!

Vision Prevention¶

In order to preserve your eyesight while working at the computer, no complicated actions are required. Just take short breaks every 20-30 minutes - close your eyes for 10 seconds, then blink vigorously 15-20 times. This will moisturise the cornea and relieve tension. Try the ‘mark on the glass’ exercise: stick a dot on the window and focus alternately on it and on distant objects outside the window (5 seconds for each object, repeat 5-7 times). This trains the accommodative muscle and prevents the progression of myopia.

Don't forget about lighting - the screen should not be the only source of light in the room. It is ideal when the general lighting is slightly brighter than the monitor. Set a comfortable font size (at least 12 pt) and try to keep a distance of 50-70 cm from the screen.

Cardiovascular and Lymphatic System Prevention¶

To maintain vascular and lymphatic health when sitting, it is important to regularly ‘switch on’ the leg muscle pump.

Leg Exercises

Every 30-40 minutes make simple movements: alternately lift your heels and toes (as if rolling over on a chair), squeeze and unclench your toes, make 5-10 circular movements with your feet.

This starts blood circulation and prevents stagnation. Even while sitting you can unnoticeably tense and relax the muscles of your thighs and buttocks - such micro contractions work as a mini workout for venous return.

To prevent oedema and improve lymph flow, take ‘active breaks’: walk up the stairs (at least 1-2 flights), do 10 squats at your desk or just stand on your tiptoes for 30 seconds.

After work it is useful to lie down for 5 minutes, lifting your legs on the wall or putting a pillow under them - this will relieve the veins. The main thing is to avoid prolonged immobility, as even minimal activity is better than complete static!

Respiratory Prevention¶

Breathing is something we do all the time, but at the computer we often breathe incorrectly: superficially and intermittently.

To oxygenate the blood, every hour do 3-5 deep breathing cycles: a slow inhalation through the nose for 4 counts (imagine that you are filling your stomach and then your chest with air), then a smooth exhalation through a slightly open mouth for 6 counts. You can put your hand on your abdomen - this way you will feel the diaphragm coming into action. This relieves tension from the intercostal muscles and ‘ventilates’ the lungs.

Correct your posture - the depth of breathing directly depends on it. Turn your shoulders, slightly bring your shoulder blades together (as if you were holding a pencil between them) and imagine that you are reaching for the ceiling with the top of your head. In this position, the rib cage opens up and breathing becomes easier.

Try a simple exercise ‘book’: sitting on a chair, on the inhale spread your arms apart, opening the thoracic department, on the exhale hug yourself by the shoulders - 5-7 repetitions. And if you feel tired, yawn with pleasure 2-3 times - it reflexively ‘resets’ the breath!

How to find time to exercise? Practical tips¶

No need to set aside separate hours - all prevention fits into the natural pauses of work:

Microactivity instead of interruptions¶

Every time you pick up your phone/take your tea - do 30 seconds of exercise:
Reached for the top corners of the monitor → it's already a shoulder warm-up
Standing at your desk → 3 squats at your desk
Waiting for a file to download → wrist rotations.

Technology to help¶

Timer Reminder (e.g., Stand Up! browser extension)
Smartwatch with a vibration every hour.
Monitor stickers with prompts (e.g., ‘Breathe!’ or ‘Neck?’)

Anchor habits¶

Tie exercises to routine actions: - ‘Opened the mail → craned my neck.’ - ‘Ended a call → got up and stretched my legs.’ - ‘Sent a report → 5 deep breaths.’

Worker's Life Hacks¶

Fitball instead of a chair (improves your posture automatically).
Drink more water → you'll get up more often (and warm up on the way)
Type standing up for 5-10 minutes every hour.

Main point: Don't try to do everything at once. Pick 2-3 of the easiest exercises and implement gradually. Even 1 minute of movement per hour is already +8 minutes of activity per working day!

A special programme with the secret to finding time to get healthy and stay on top of work¶

Micro-exercises linked to events and places¶

We often don't realise how many precious minutes are wasted between tasks - waiting for a file to download, going to the kitchen for tea or switching between tasks. It's a time of automatic disorganisation, with the body frozen in immobility and the mind wandering without focus.

The micro-exercise method, built into the routine, turns these dead gaps into moments of self-care - instead of waiting uselessly at the printer you knead your shoulders, while the coffee is being poured into the cup you do some light stretching, and between calls you revitalise your circulation. This is how the pauses that used to steal your health from you start to restore it.

Tea/coffee break (Before and after).
- Finger Awakening (10 sec): Clench-unclench your fists 5 times, twist your wrists.
- ‘Kettle Breath’ (5 sec): Deep inhale through your nose, exhale through your mouth (as if you were cooling a hot drink).
- ‘Mug Walk’ (30 sec): Carry the cup not the nearest way, but take 10 steps around.
After a phone call.
- ‘Ears-shoulders’ (15 sec): Tilt your head toward each shoulder 3 times as if you are ‘shaking off’ the conversation.
- ‘Secret Message’ (10 sec): Write the name of the person you are talking to in the air with your finger - this will stretch your wrist.
Before leaving the office.
- ‘Doorway = Exerciser’ (20 sec): Rest your hands on the jamb and bend forward slightly (chest stretch).
- ‘Invisible Threshold’ (5 sec): Step over an imaginary obstacle by lifting your knees high.
At the cooler/water pipe.
- ‘A glass of water is a glass of health’:
- While getting water: rise on your toes 5 times (prevention of oedema).
- While drinking: do 3 smooth left-to-right head turns.
When saving a file/sending an email.
- ‘Saving the mouse’ (10 sec): Move the mouse away and draw 3 clockwise circles on the table with your finger.
- ‘Ctrl+S for Back’ (15 sec): Interlock your hands behind your back and stretch your chest forward.
While changing posture on a chair.
- ‘Secret Sign’ (5 sec): Every time you recover, tense your abs for 3 seconds.
- ‘Royal Posture’: Imagine your top is being pulled by an invisible thread to the ceiling.
On the way to the toilet.
- ‘Invisible Footprints’: Walk while placing your feet on an imaginary narrow line (improves balance).
- ‘Door Stretch’: On the way back, rest your hands on the doorjamb and step forward (shoulder stretch).
- Secret: Tying it to habitual actions turns the exercises into a reflex. After 3 days, you'll be doing them automatically!

Example of the day: 3 cups of coffee + 15 calls + 5 exits = 50 on-the-job micro-workouts.

Supplement micro-exercises with classes at the Paulio Kinesiotherapy Centre¶

Even the most disciplined office workers will not be able to fully neutralise the harm caused by sedentary work without professional kinesiotherapy 2 times a week. In our centre, under the supervision of instructors, you will solve problems that cannot be eliminated on your own:

What we will fix in our classes:¶

Deep muscle imbalances (spasms in the diaphragm, hypertonicity of the suboccipital muscles)
Spinal deformities (protrusions, early stages of scoliosis)
Frozen pelvis syndrome (due to 8+ hours of sitting)
Joint stiffness (ankles, hips, thoracic)

What our training won't allow:¶

❌ Chronic back pain → through dosed decompression of the spine
❌ Tunnel syndrome → by mobilising the wrist joints.
❌ Text-neck (‘neck reading on the phone’) → through postural correction
❌ Varicose veins and oedema → through lymphatic drainage exercises

Unique Speediance trainers:¶

Our classes include working on innovative exercise machines that provide:

Spinal Decompression - a controlled traction system with adjustable load capacity
Joint Relaxation - smooth resistance with no shock loading
Body Stabilisation - intelligent balance and feedback system
Personalisation - digitally adjusted to your fitness level

Important

A micro-warm-up in the office is a ‘quick fix’, while a session in the centre on Speediance machines is a deep reboot of the musculoskeletal system.

Example: 45-minute individual session on Speediance = 3 days of correct posture without effort + ‘unloaded back’ effect.

How the classes work:¶

Diagnostics on smart simulators
Correction programme (decompression/stabilisation)
Dynamics control via mobile app

Sign up for a trial session and feel the difference after the first training session!