Digital Ergonomics: 5 Habits to Avoid Injuries While Working Remotely

1. Set up your workstation like a pro

Keeping your neck bent for hours or typing with tense wrists might seem harmless, but it adds up over time. Make sure to:

• Place your monitor at eye level (use stands or books)
• Use a chair with lumbar support or a cushion
• Keep keyboard and mouse at elbow height
• Rest your feet flat on the floor or a footrest

2. Take strategic breaks (not just coffee ones)

Working non-stop is one of the leading causes of repetitive strain injuries (RSIs). Short, frequent breaks are more effective than long, spaced-out ones.

This is where Breakpoints comes in: the app detects your usage patterns and suggests breaks at the right moment, with activities that relieve tension and prevent fatigue.

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3. Do quick exercises during your workday

Gentle stretches and movements go a long way. Here are a few you can do in under 2 minutes:

• Shoulder rolls (10 times forward and backward)
• Wrist and forearm stretches
• Gaze at a distant point for 20 seconds (20-20-20 rule)
• Stand up and walk for 1 minute every hour

4. Pay attention to lighting and screen glare

Natural light is best, but if that’s not an option, go for neutral white lighting and avoid harsh contrasts between your screen and the room. Adjusting screen brightness and color temperature also helps reduce eye strain.

Breakpoints also reminds you to care for your eyes with practices like the 20-20-20 technique.

5. Listen to your body before it screams

Discomfort shouldn't be normalized. If your body is asking for a break, an adjustment, or movement — listen. Ongoing attention to small details prevents injuries and improves your quality of life.

Conclusion: Ergonomics is a habit, not a luxury

Digital ergonomics is a set of small decisions that, over time, transform your health while working remotely. With Breakpoints, these habits become simple, automatic, and effective.

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