Taking breaks at work is incredibly important. Especially when employees work 8 hours a day on a computer.
The longer I work in the exact same position without a break, the more risk for repetitive strain and overuse injuries. This means excessive muscle tension, chronic pain, and joint dysfunction.
Stepping out of my work area is not only beneficial for my physical health. It’s also important for my mental health, work productivity, and creativity.
Breaks at work are crucial to have pain-free computer posture. Because working in the same exact position for long periods of time can cause computer pain. It doesn’t matter if our posture is good or bad.
I’m sharing this guide on how to maximize breaks at work for better, pain-free computer posture.
Breaks at Work: The Secret to Pain-Free Computer Posture
This article will cover topics like:
- Are You Entitled to A Break at Work
- How To Take Better Breaks at Work For Pain-Free Computer Posture
- When Do You Have To Take A Break at Work For Pain-Free Computer Posture
- Why Do You Have To Take A Break at Work For Pain-Free Computer Posture
My goal is to help users appreciate taking rest breaks at work. As well as understand they deserve them.
Are You Entitled To A Break at Work
The Fair Labor Standards Act is the main federal law that refers to lunch breaks. And there are no federal laws requiring employers to give employees rest or meal breaks. That’s according to a Department of Labor website.
But break laws by state can vary. Some mandate short breaks every certain amount of hours worked. Some require meal break time for shifts past a certain length.
In my state (Virginia), state labor laws do not require rest or meal breaks for adults.
So, whether I get a 30-minute meal break or not depends on the employer’s policy (or a union agreement for longshoremen, some factory workers, etc).
How To Take Better Breaks at Work For Pain-Free Computer Posture
Posture is not the only variable of good computer ergonomics. Ergonomics is the study of peoples’ efficiency in the workplace. That can include habits that take place outside work hours. Including hydration, breathing, sleep quality, nutrition, and muscle recovery.
Another important ergonomic habit is getting away from your computer periodically for break time. Even if you can only take 15-minute breaks each couple hours of work time.
I stand up every 30 minutes.
Regardless if I can leave my computer desk or not, I make sure to stand up at least every 30 minutes.
A good habit has been standing up every time I take, or make, a phone call. If I’m not on the phone that morning, I’ll set a timer to stand up every 30 minutes. Because it’s very helpful to improve my blood flow throughout my body. If blood flow suffers through my legs, it’s going to suffer getting to my brain as well.
Because even working in sitting posture is an endurance event. Some of our muscles may be deactivated all day. But other postural muscles are chronically overused for 8 hours straight.
Standing up every 30 minutes is good for me, both physically and mentally. It’s also an important part of how to improve posture while sitting at computer for the rest of my day.
I follow the 20/20/20 rule to prevent eye strain.
This means that every 20 minutes, I look at something 20 feet away, for at least 20 seconds.
I don’t need glasses yet. And I think it’s largely from following this rule for many years. As if staring into a monitor full of fluorescent lights wasn’t bad enough, I definitely don’t need to be doing it for long periods of time.
I switch positions anytime I get back to my desk from a break.
Sitting makes some postural muscles get constantly overused all day. So I don’t want to sit all day.
Standing activates different postural muscles, but they’re also working non-stop. So I don’t want to stand all day either.
That’s why it’s important for me to work in multiple different positions throughout the work day. And a good habit I use, is to switch positions every time I get back to my computer from a break.
Here are the different positions I’ll work in throughout the day:
- Sitting in a chair
- Standing
- Sitting on a stool
- Reclined (but maintaining a neutral spine and correct monitor height)
This requires having a height-adjustable desk. Which is one of my best computer posture correction devices. Side note: That’s not paid promotion. I paid my own money for those products. And I enjoy sharing devices that’ve helped me improve posture at computer.
I always take a lunch break outside of my workplace.
For years, I would bring my lunch to work and grind out sales at my desk for 8, 10, 12 hours straight. I’d sit down in the morning. And I’d hardly get up until I went to eat dinner. This was a bad habit that contributed heavily to my poor computer posture.
These days, life is just too short. It’s enough to work 4 hours straight, then get away from my computer to eat, move, and clear my head. The work will be there when I get back.
When Do You Have To Take A Break at Work For Pain-Free Computer Posture
I take a break and walk away from my desk every hour.
Anytime I feel my muscles start to get tight, I take a break and walk away from my desk for a few minutes. Or, if my creativity or productivity starts to suffer, I’ll also take a break. During this break, I’ll get in some movement, stretch, or fill up my water bottle.
If neither of these happens after an hour of working, I’ll take a break anyway. Because despite still being productive, those few minutes away from my desk will allow me to be even more mentally focused when I return to my desk.
Why Do You Have To Take A Break at Work For Pain-Free Computer Posture
There are many answers to this question. They include to:
- Improve posture
- Improve mental clarity
- Improve blood circulation
- Increase energy
- Increase creativity
- Improve work productivity
We weren’t designed to keep our muscles activated for 8 hours a day. It’s possible, but there are repercussions. Including stubborn muscle tension, nagging pain, and tendon dysfunction.
I’ve experienced them all personally. It’s possible to improve them all. And the good news is, you can save time, energy, and pain, by learning from my mistakes.
I have many principles in my ergonomics process. I explored more about this topic here: What Is The Underlying Principle Of Ergonomics In The Workplace.
If you liked this article on breaks at work, you’ll love my eBook…
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Part-Time Athletes Who Sit at a Computer Full-Time
Whenever you’re ready, sign up for my Computer Posture Newsletter here. (it’s free)
Especially if you’re an athlete, who sits at a computer for a living.
I write about easy, actionable ways to:
- Decrease computer pain
- Increase mental clarity
- Increase work productivity
- Improve posture
- Decrease muscle tension
- Improve muscle recovery
- Improve joint function
- Increase energy
If it’s not your thing, you can unsubscribe anytime. (no hard feelings)
Or, take your ergonomics to the next level with 1 of these 2 options:
45 Ways to Improve Computer Posture – The book I wrote to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time.
Computer Posture Checklist – All 27 posture cues I use, for both sitting and standing workstations.
🙏 Thank you very much for supporting my work. – Todd