March 14, 2021

How to stay healthy as a Software Engineer and what the hell is WRMSD

How to stay healthy as a Software Engineer and what the hell is WRMSD


is short for Work Related Musculoskeletal disorder and it is one of the main issues that affects people who work in the tech industry, below is a breakdown of what WRMSD is

1-Repetitive Moves

This is when you overuse the computer keyboard or mouse in a way that causes tissue damage leading to pain.

2-Static Posture

When you work for hours there is little blood flow being sent to the muscles because they are not moving and contracting (see picture below). This imbalance in blood flow can be overcome by taking stretch breaks.


Repetitive movement of the wrist with prolonged use of a computer keyboard can lead to inflammation in the carpal tunnel and the resultant painful syndrome. Patients usually feel pain in the forearm area as well as numbness in the affected hand in the finger


No content needed here, we all have it already :)


Eye and vision problems are one of the most common health complaints of computer operators. This is no surprise to anyone who has worked for long periods in front of a computer. The usual symptoms include:

  1. eye fatigue or eye strain (asthenopia)
  2. blurred vision
  3. burning, itching or tearing eyes
  4. temporary change in the ability to see colors and
  5. headaches.


Every working person knows the feeling of being under pressure to meet the demands of the job. Stress is not only a feeling; it causes changes in body functions (physiology) such as the release of a variety of hormones, increased breathing, quickened pulse and the production of more stomach acid. Workers suffering from repeated, prolonged or continuous job stress may experience:

  1. frequent headaches
  2. sleeplessness
  3. loss of appetite
  4. depression
  5. short temper
  6. backache and stomach problems
  7. ulcers
  8. high blood pressure and/or
  9. heart disease.

It is also likely that as one spends more and more time on the computer, it naturally takes away from the time the individual has for normal social or family relations and this in turn may lead to depression.


A tension headache is a condition involving pain or discomfort in the head, scalp, or neck, usually associated with muscle tightness in these areas.

Tension headaches occur when neck and scalp muscles become tense, or contract. The muscle contractions can be a response to stress, depression, a head injury, or anxiety.

Any activity that causes the head to be held in one position for a long time without moving can cause a headache. Such activities include typing or other computer work, fine work with the hands, and using a microscope. Sleeping in a cold room or sleeping with the neck in an abnormal position may also trigger a tension headache.


Overworking, stress and other factors could cause Alzheimer on the long term


The growing use of laptop computers has increased the rate of pains, strains and injuries among computer users. Laptops were designed to allow computer access for limited periods when a person couldn’t reach a desktop computer.

The increased use of laptops as a replacement for a desktop computer has resulted in higher computer-related injury rates. The problem is that the monitor and keyboard of a laptop are very close together.

To position the monitor at the right height for the back and neck causes the arms and shoulders to be lifted too high. To position the keyboard at the best height for the arms and shoulders, the user must hunch the shoulders and neck to see the monitor.


  • Exercise Regularly
  • Manage Stress
  • Live a Healthy Lifestyle
  1. Follow regular eating and sleeping schedules.
  2. Avoid excess caffeine and other diet triggers.
  3. Stay well hydrated.
  4. Stay physically active.
  • Take Rests

Schedule mini-breaks every 20 to 30 minutes to avoid repetition and static positions.

  • Follow Ergonomics Principles
  • Stretching

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