The Damage Working at a Computer can Do 

Working on a computer for long hours causes issues with the body.  A healthy work-life balance includes a practice to undo the damage from computer work. Computer work includes sitting in a chair or working at a standing desk. These issues afflict the body, causing imbalances, tightness, and pain. Also, they make mediation difficult. 

Rounding of the upper back 

Working on a computer causes rounding of the upper back, also known as kyphosis. When you work at a computer your arms are dealing with things in front of you, on your table or desk. They’re on the keyboard. They’re writing and taking notes. One hand is using the mouse or pointing at the screen.

All of this activity keeps the arms more medial, or more inwards to the body.  It keeps the arms forward, extended and more proximal with the hands halfway between the head and feet.  This pulls down on the front of the shoulders and pulls the upper back into a round. The backside of the upper torso is stretched while the chest is collapsed inward. People commonly refer to this as being “hunched over”. 

Forward folding of the back

Working at a computer causes the spine to fold forward for some, if not all of the time. There are a lot of ergonomic reasons for this.  Rarely is the perfect setup available to keep the spine straight and have the computer screen up at eye level. When looking down at a screen the spine folds forward to keep the eyes level. If the screen is at eye level, typing and taking notes will still pull the eyes and the spine down. Also, the weight of your arms over the desk pulls your spine forward whenever you lift them up off the desk. All of this causes forward folding of the spine.  

This takes the spine out of its natural shape. As the spine folds forward it curves in the cervical section at the neck where it should naturally bend backward.  The back hunches, folding in the thoracic section behind the ribs. The natural curve of the lumbar spinal section in the low back flattens outward. 

Unlike outward rounding of the upper back due to the arms, folding forward of the spine is more preventable if high-quality posture is maintained, with discipline. Likely, it is impossible to hold good posture enough to prevent damage.  

Closing of the hips 

When you’re working at a computer, whether standing or sitting, you’re keeping the hips in a fixed position with the following issues:

• • Sitting – Sitting in chairs means the legs are pulled in together and forward with knees up towards the torso.
  • Standing – While standing beats sitting the legs still remain pulled inward and next to each other. The legs are never taken behind the body. 

The main thing that happens is the tightening of the psoas muscle on either leg. This happens because the psoas is kept in a shortened position, pretty much opposite of the image below. The legs are never pulled back behind the body or outward and away from the torso.

Because the knees are bent and the torso is always upright, the hamstrings remain tight as well.  The back of the leg never gets a chance to stretch. 

How yoga asanas can help

We can alleviate and even reverse the effects of working on a computer. Remember, the above issues arise because you’re holding the body in a closed position for long periods of time. This means yoga asanas can be directed towards stretching and opening the places that close up, like a counterbalance.

Beyond being a counterbalance, the yoga asanas can help us work into places that never get to open up. As we open up more we get to engage more of our body.  As the tightness loosens up less-dominant muscles are able to be more utilized, giving freedom of movement throughout the body.

How to do asanas for opening the body

There is the physical part of the process. When we put ourselves into an opening pose the body is placed into a position where an area is isolated so that it can open up. The pose allows gravity and the body to pull the area open. Then we can allow tight muscle strands to relax so that they and others can become engaged and stretch.  

At the same time, the mind is engaged in becoming consciously aware of the edges. The edge is how hard these places can be pulled on without too much intensity, yet enough to allow for the muscle to release.  Some muscle strands will physically release because of the tension being placed on them. Others will release because the mind allows them to.  

The mind and muscles must develop a trusting relationship. The mind pushes the body to go further and stay on the edge, where maximum progress is gained. The body signals to the mind where it can go no further. If the mind is not listening, and honoring where the body is at the muscles will not release. 

Three steps 

1. 1. Feel your edges – The edges are both where the muscles physically cannot stretch further and where the mind is holding onto tension. The mind holds on to tension because it is protecting your body. With yoga asanas, you get your body into the pose but you also use the pose to get into your body. The beauty of these yoga asanas is that they create an arrangement where the mind can feel where the tension is.
   2. Relax and find stillness – Use your breath to hold steady as you work through the sensations.  Focus your awareness to keep your body stable and intimate with the edge.  Empty your mind to prevent anxiousness. 
   3. Stay Present – Do your best to keep your mind from wandering. This includes pondering over how long you have been in the pose and thinking about how much longer you have to go. Keep awareness of where you are and the work you are doing.  Your body needs to be listened to and for that, you need to give it 100% awareness. 

Matsyasana (Fish Pose)

Matsyasana is an asana and stretch used for bending the cervical spine thoracic spine backward. It stretches the throat and front of the neck. The chest opens up. It pulls the arms and shoulders away from the front of the torso. 

To come into this pose start by sitting on the ground with your legs in front of you.  Place the palms of your hands on the ground next to your hips, setting your elbows on the ground behind your hands. Then lean back, placing weight on your elbows and forearms. Then fold your neck backward-looking up and behind you. Gradually lower your head to the floor while lifting your chest upwards. Rest the top or crown of your head on the floor.  Use the floor as leverage to pull your neck back, opening the throat and chest. 

Supta Baddha Konasana (Reclining Bound Angle Pose) 

Supta Baddha Konasana is an asana and stretch that targets the hips.  It pulls the legs away from each other and away from the torso. It stretches both the psoas and the inner thigh where there is a group of muscles called the adductors. This great because these muscles are mostly in a contracted and in a relaxed state while working. 

To come into this pose start by laying down on the ground, on your back. Bend your knees, pulling your feet toward your hips, keeping the knees together. Place the souls of your feet on the ground just in front of your hips. Then, using your hands as support below your thighs, gently let your knees fall to either side.  When you find the edge of how far your legs will stretch you can use blocks, pillows, or even your hands to support your legs above the floor. 

Upward Dog (Urdhva Mukha Svanasana) 

While Fish Pose focuses on alleviating the upper spine, Upward Dog Poses alleviate the lower spine. The pose pushes the legs and the back of the upper torso toward each other.  This stretches the front side of the body from the belly button down.  

To come into this pose start by laying on the ground, on your stomach. Place the palms of the hands on the ground under or next to your shoulders. Make sure the toes are untucked and the legs are pointing straight back. Then press the tops of the feet into the ground.

When in the pose start to draw your shoulders back and down as you lift your upper torso off the ground and open your chest. For Cobra pose, keep your pubic bone on the ground. For Upward dog lift your pubic bone off the ground. Be mindful of using your back to hold the weight of your torso rather than placing all of the weight on your hands. Finally, pull the ground towards you lightly to create more length in your lower spine. 

More guidelines and tips for your practice

• • I suggest holding each pose for 10-15 long, deep breaths. Use ujjayi breath.  Then take a break before coming into the pose again. Try to come into the pose 3-5 times. 
  • After any pose that bends the back backward, I recommend doing a twisting pose to alleviate the spine. Try this easy spinal twist.  You can also lie on the floor on your back with the soles of your feet down. Then rock your knees back and forth towards the floor on either side.  
  • Treat these poses as a part of your normal workday. Working on a computer should include the necessary maintenance your body needs. These poses are as important as it is to sweep the floor of a restaurant’s kitchen, or locking up the doors to a retail store. 
  • DON’T FORGET TO BE CAREFUL! Listen to your body. If you feel any sharp pain or too much intensity then don’t go further. Please seek guidance before attempting these poses. If you’re unsure of the safety for your own body then consult a professional. 

More reading on how to keep the body healthy 

• • Delicious pose to give your spine and hips more love
  • A short practice for opening the hips

About the author 

Doug Duchon is taking the 300 hour Advanced Yoga Teacher Training at the Doron Yoga & Zen Center in Guatemala. He has spent 4 months of living and working for Doron in Guatemala. Doug’s other training includes 200h Bhakti Vinyasa, 50h Yin and Restorative, and 50 hour kirtan training from Govind Das at Bhakti Yoga Shala in Santa Monica, California. 

Doug writes about how yoga can be integrated into the modern workforce and used to achieve a better work-life balance. Before becoming a yoga teacher he spent 10 years working as an engineer in various industries including Aerospace where helped build rockets and spacecraft for NASA’s astronautical programs.

Instagram: @updougyoga