As writers, we know how easy it is to get lost in the world of words—sometimes for hours at a time. While it’s wonderful for productivity, it can take a toll on our bodies. Whether it’s neck pain from craning over the keyboard or sore wrists from typing away, staying in one posture for too long can cause discomfort that not only impacts our health, but also our creativity.
In a recent Written Word Media Speaker Series, physical therapist and yoga instructor, Laura Terry, shared her advice on how to stay mindful and move better while writing. From desk ergonomics to quick movement breaks, here are her tips to make your writing routine healthier and more productive!
1. Mindfulness: It’s Not Just for Meditation
Mindfulness isn’t just about sitting cross-legged in deep meditation—it can be as simple as checking in with your body and staying present in the moment. This mean you should:
- Take short movement breaks
- Check in with your posture
- Ask yourself, “What do I need right now?”
These small moments of awareness can prevent pain and tension from building up during long writing sessions. Even a quick breath or stretch can work wonders for resetting your body and mind.
2. Ergonomics: A Happy Body Makes for Happy Writing
Sitting at your desk for hours can cause discomfort if your setup isn’t ergonomic. Here’s a quick checklist to make sure your writing space supports your body:
- Chair Height: Your chair should be height adjustable to match your leg length and desk height.
- Lumbar Support: Use a lumbar cushion (or even a throw pillow) to support your lower back and avoid slumping.
- Keyboard & Mouse: Keep your arms at a comfortable 90-degree angle with elbows at your sides. Avoid reaching too far for your mouse to reduce neck and shoulder strain.
- Feet Flat: Your feet should rest flat on the floor, with your thighs parallel to the ground.
- Monitor Position: Your screen should be directly in front of you, with the top of the screen slightly below eye level to avoid neck strain.
Feeling adventurous? If you have a standing desk, switch between sitting and standing throughout the day. Try alternating between the two every 30 minutes and taking a five-minute break every hour.
3. Movement Breaks: Boost Creativity with Simple Stretches
As much as we love our characters and plot twists, our bodies aren’t designed to stay seated for long stretches of time. Remember to move every hour. Here are a few easy stretches you can try:
- Cat-Cow Movements: Seated in your chair, alternate between arching your back (lifting your chest and gaze) and rounding your back (dropping your chin). This helps relieve tension in your upper back and shoulders.
- Side Bends & Twists: Reach one arm overhead to stretch your sides, or twist by placing a hand on the opposite thigh. This helps wake up the spine and activate the muscles in your torso.
- Wrist & Shoulder Stretches: Gently stretch your wrists by pulling back on your fingers and rotate your shoulders backward to release tension in your arms and neck.
Pro tip: Stretching doesn’t just benefit your body—it increases blood flow to your brain, which can enhance creativity and focus. Who knew a little movement could improve your writing?
4. Mindful Breathing: Calm Your Mind, Boost Your Focus
We’ve all been there: deadline is looming, the ideas aren’t flowing, and anxiety starts to creep in. The solution? Mindful breathing exercises can calm the nervous system and get you back to a place of creativity. Here are two simple practices to try:
- Alternate Nostril Breathing: Close one nostril, inhale through the other, and then switch. This practice balances the nervous system and helps shift from “fight or flight” mode to a calm, creative state.
- Extended Exhale: Take a slow breath in, then make your exhale longer than the inhale. This simple technique can ease anxiety, making it easier to focus on your writing.
Even just a minute of mindful breathing can reset your brain and help you return to your work with renewed clarity.
Did you know? Laura’s Answers to Your Common Questions:
- Should I go barefoot at my standing desk if I use an anti-fatigue mat?
Yes, but only if you’re not experiencing any foot or back pain. While the mat provides cushioning, it doesn’t offer arch support, which shoes can provide. - Is sitting on a yoga ball a good idea?
Using a yoga ball can be great for short periods, but it’s not ideal for long stretches. Over time, it can become tiring and lead to poor posture. Variety is key—try alternating between the ball and your regular chair. - What’s the 20-20-20 rule?
Every 20 minutes, look at something 20 feet away for 20 seconds. It’s a great way to rest your eyes and give your brain a quick reset!
Stay mindful, stay moving, and keep writing!
As writers, we spend hours pouring our hearts into our work. But taking care of our bodies and minds is just as important as hitting our daily word count. Whether you’re adjusting your desk setup, stretching out your wrists, or taking a deep breath, these small actions can make a big difference in how you feel—and how you write.
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