How to: Protect your eyes and body during online school

As online schools get into full swing, students and teachers are suffering from the health consequences of sitting in front of the screen all day long. Complaints of eye tension, back pain, and pain around you are more common than ever. Therefore, it is important for everyone to take the time to protect our body and mind. Just a few exercises and stretches can be very helpful and can help with both physical and mental stress.

Protect your eyes

If you stare at the screen for a long time, you will experience various problems such as eyestrain and eyestrain. by WebMD, Doctors are now naming this: Computer Vision Syndrome (CVS).

CVS is caused by a lack of eye movement. If you stare at the screen for a long time, you will blink less and causing dryness and itching. Your eyes always tend to follow the same movements (that is, stare at the teacher’s whiteboard during a math class), straining the eye muscles. CVS also causes headaches, malaise/fatigue, and dizziness.

One way to rest your eyes is to follow the rules of 20-20-20. American Optometric Association. “Every 20 minutes to see the screen of a digital device or computer, you have to look at something else 20 feet away for 20 seconds,” said the expert. NVISION Center writes.

There are also simpler eye exercises, such as tracing the figure eight with your eyes, moving your thumb back and forth while focusing, or closing your eyes and applying pressure with your palm.

What about the device itself? Recently, more and more people are investing in blue light glass with a lens that blocks the harmful blue light coming from the screen. However, blue light glasses may not be as useful as you might think. According to an article in Medical News TodayDon’t rely too much on blue glasses. “Physicians suggest that eyestrain, headaches, and lack of sleep may be related to computer vision syndrome rather than exposure to blue light,” wrote Dr. Jessica Caporcio.

There is more than one cure for CVS. To relieve eye strain, you need to change your lifestyle and get into the habit of doing these exercises every day. The next time you spend a long day at an online school, follow the rules of 20-20-20 several times or try some eye exercises during and between classes.

How to protect your eyes/body / posture while looking at the screen

Photo: Posture is important for online learning (Image courtesy of Maya Frey).

Photo: Posture is important for online learning (Image courtesy of Maya Frey).

Protect your body

Sitting at a desk all day can be cramped and painful. It is important to get in shape here. According to Frank J. D’Ambrosio From Southern California Orthopedic Institute, Bad sitting is especially damaging to our body. “The sitting position is where most of us suffer from bad posture habits, especially when driving or using a computer,” writes D’ambrosio.

Poor posture can affect skeletal problems, neck and back pain, and even breathing and digestion. Multiple medical sources including MedlinePlus, Harvard Health And WebMD We publish all the guides to maintain good posture.

Here are some tips for a good sitting position:

• Make sure your back is supported by a good chair
• Try sitting at a 90-degree angle and sitting straight
• Bend your knees at a 90-degree angle
• Your feet need to touch the floor
• Relax your shoulders
• Stretch frequently!

For neck pain caused by looking down on the screen, it is recommended to be used by the 2nd grade Celine Wu Laptop stand. “There’s a stand for the laptop, which is slanted to raise the screen,” says Wu. Raise the screen to eye level to straighten your neck and improve your posture.

In general, it is advisable to get up and walk between classes to avoid muscle cramps. Psychologist, Dr. Laura Mafis Geisinger Medical Center, It is recommended exercising as much as possible. “If you’re stuck at home, take some time to move around. There are plenty of free exercise videos you can do at home and free trials of apps that you can download to your smartphone.” Mafia says.

Exercise not only helps with physical health but also releases endorphins, which can help manage stress and may relieve quarantine anxiety that you may be feeling.

It’s important to take care of ourselves as we continue to adapt to our online school and stay in front of the screen all day long. Pay attention to your eyes, body, and posture, and remember to take frequent breaks. You can do this!