Pay Attention to Your Body While Writing
Irene S. Roth
Irene S. Roth
Writing is hard mental work. But it is also hard on your body physically. Yet not too many writers focus on their bodies as an important part of their self-management in order to do their best writing. This can pose big problems later on.
We may think: All I do is sit in a chair at the computer all day. How bad can that be for me? Well, it is very bad!!! This is especially the case if you are prone to arthritis or obesity—which most of us are after the age of 35 or 40. Therefore, we have to take steps to be less sedentary, while we write.
This is exactly why writing is so hard on your physical well-being. Living a sedentary life is as dangerous for you as eating fried food all the time or smoking. Our bodies were not created and built to be this sedentary. Instead, our bodies were made to move. But, as writers we sit in a chair all day and slouch our shoulders. Studies have shown that even if you run five miles after work but sit all day, you will have health problems in the future.
I've experienced this first-hand over the last couple of years with a nagging neck and lower back problem that I'm finally getting some relief for. It turns out that it’s not about the back at all, but rather tight muscles in my hip and leg muscles. Physiotherapy and acupuncture, along with icing and heat, daily stretching and yoga, is making a big difference for me.
But in the course of my physiotherapy treatments, I've realized how stiff and tense my neck and shoulder muscles are. I was so used to them feeling this way that it took my physio a lot of time to realize that I may be contribution to my sore neck, stiff shoulders, and spasming lower back.
I've been following my physio orders and researching ergonomics so that I can live and write for many more years. Here's what I've discovered helps so far:
Stand up every 15 -30 minutes. This one is tough, especially if you’re not used to it. If you're writing away, and the words are flowing--the last thing you want to do is stand up and move away from the desk. But I have discovered that I feel much better at the end of the day when I stand up every 15 or so minutes. Set a timer in the beginning. After a few years of trying this, I now listen to my body. If I feel discomfort, I stand up and strength.
Drink a lot of water. My physio and dietician say I should drink 70 ounces of water a day. This can help with muscle inflammation. You will also move more because you’ll have to go to the bathroom. This is an easy reminder that you should stand up and move more.
Develop an arsenal of stretches for your neck, shoulders, and back. Set up a regular practice of these experiences and do them throughout the day. If you don’t know which exercises would be best for you, ask your physiotherapist or massage therapist for help.
Check your posture. Since I've started to pay attention to my body while I write, I've noticed something: As I sit to write, I jut my neck forward and hunch my shoulders up as I slump them forward. It's no wonder that my neck hurts after a few hours of writing. Now I work to keep my head aligned with my body and if I do slink forward, I angle my whole body differently. We all develop strange habits as we work. Become mindful of your body position as you write as often as possible.
Carefully examine your computer set-up. According to my Occupational Therapist or Physio, your computer monitor should be at eye level. Make sure that your screen is not several inches below or above where it should be. Otherwise, you will have a sore neck and shoulders after you write. Awareness is key here.
Consider using a stand-up desk. I know I can't stand at my desk eight hours a day but I'd like to be able to stand for thirty minute stretches here and there throughout the day. You can make your own inexpensive one or buy one.
Make sure you have good lighting. Eyestrain can be a source of headaches. Also, beware of glare on your screen, and make sure you're working in a well-lit room if you write in the evening. Some experts recommend glancing away from your computer every 20 minutes or so. Gaze at something green like a tree or landscape.
Ice and heat should become your new friends. Get some ice packs and keep them in the freezer for the times when you are stiff and sore. Ice reduces inflammation and will make you feel better--especially on a hot day. Also, you may want to buy a heating pad. This will help you to take breaks when a stiff neck plagues you.
By trying these tips you will be more conscious of the physical aspects of your body during writing. I have to constantly remind myself to stand up, stretch, look away from the computer screen, and give my eyes a rest. I hope you do the same in order to be most creative and productive as a writer.
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