If you’re working in IT, chances are you spend most of your day in front of a computer. While our industry offers incredible opportunities for innovation and growth, it also comes with some serious physical health challenges that often go unnoticed until they become problems.
Let’s talk about the reality of physical health in the IT world and why it matters more than you might think.
The Reality Check: How Much Are We Really Sitting?
Research shows that around 81% of office workers spend between four and nine hours daily sitting at their desks. That adds up to roughly 67 sedentary days per employee each year. Think about that for a moment – that’s more than two months of just sitting!
But here’s the kicker: studies indicate that office syndrome affects about 73% of desk workers. That’s almost three out of every four people in our field dealing with physical issues related to their work environment.
Musculoskeletal Problems: The Silent Epidemic
Poor ergonomics leads to musculoskeletal disorders that account for 33% of workplace injuries. These aren’t just minor aches and pains – they’re real medical conditions that can significantly impact your quality of life.
Tech Neck: The Modern Affliction
Ever heard of “tech neck”? It’s become so common that it has its own name now. When your screen sits too low, your cervical spine can bear up to 60 pounds of additional weight when your head tilts forward at a 60 degree angle.
Imagine carrying a bowling ball on your neck all day, every day. That’s essentially what many of us are doing without even realizing it.
The Common Culprits
The most frequent issues IT professionals face include:
- Tech neck from constantly looking down at screens
- Repetitive strain injuries in wrists and forearms from typing and mouse use
- Lower back pain from poor sitting posture
- Shoulder and neck tension from sustained static positions
- Carpal tunnel syndrome from repetitive hand movements
Beyond Muscles and Bones: Cardiovascular and Metabolic Concerns
The health implications of our sedentary lifestyle extend far beyond sore muscles. Prolonged sitting increases the risk of obesity, cardiovascular diseases, diabetes, and a range of metabolic problems.
Research comparing desk workers to those in more active jobs found some eye opening results. Desk workers had a bigger waist circumference and around 2.2% risk of cardiovascular disease compared to 1.6% for more active workers. That might sound like a small difference, but over a career spanning decades, it adds up.
The study also revealed something concerning: for every extra hour beyond five hours of sitting, there’s a 0.2% increased risk of cardiovascular disease and a two centimeter increase in waistline, plus a rise in LDL or “bad” cholesterol.
The Eye Strain Problem
Computer Vision Syndrome (CVS) is real, and if you’ve ever experienced headaches, blurry vision, or tired eyes after a long coding session, you’ve felt its effects. The blue light emitted from our screens combined with extended focus periods creates significant strain on our eyes.
Most computer users don’t realize they blink much less when staring at screens. This involuntary action is crucial for eye health, and when we reduce it, we’re setting ourselves up for discomfort and potential long term vision issues.
The Mental Health Connection
Physical health and mental health are deeply interconnected. Sedentary behavior is associated with increased rates of depression, anxiety, and stress. When our bodies are uncomfortable or in pain, it affects our mental state. When we’re stressed or anxious, we tend to hold tension in our bodies, creating a cycle that can be difficult to break.
Office jobs can also be isolating. Limited face to face communication, hours spent in messaging apps instead of talking directly to colleagues, all of this can lead to feelings of withdrawal and reduced social connection.
A Surprising Silver Lining
Before we get too doom and gloom, there’s actually some good news. Research from Cambridge University found something interesting: people in desk based jobs are at lower risk of developing mental decline or poor cognition later in life compared to those in physically demanding jobs.
The mentally engaging nature of IT work, the constant problem solving, learning new technologies, and cognitive challenges actually provide protective benefits for long term brain health. So while we face physical challenges, our work is keeping our minds sharp.
The Wake Up Call
Understanding these risks isn’t meant to scare you. It’s meant to wake you up to the reality that physical health in IT is something we need to actively manage, not passively ignore.
Many developers dismiss aches and pains as “just part of the job.” But they’re not. They’re warning signs that something needs to change before minor discomfort becomes chronic disability.
The good news? All of these issues are preventable and manageable with the right knowledge and habits. In the next post, we’ll dive deep into setting up an ergonomic workspace that protects your body while you code.
Coming Up Next
In Part 2, we’ll cover practical ergonomic solutions including how to set up your desk properly, what equipment actually makes a difference, and the specific adjustments you should make right now to protect your body.
Stay tuned, and remember: your code might compile, but your body needs maintenance too.
References
- Spencer Clarke Group – “Are Desk Jobs Bad for Your Health?” (https://www.spencerclarkegroup.co.uk)
- LookAway Blog – “Office Syndrome: The Hidden Health Crisis” July 2025 (https://lookaway.com)
- Second Star Technologies – “The Intersection of Fitness and IT” January 2025 (https://www.secondstartechnologies.com)
- The Ladders – “Cambridge scientists discovery about desk jobs” July 2020 (https://www.theladders.com)
