Artists and designers risk pain and injury from awkward postures and repetitive strain. Unfortunately, artists assume that pain is a normal part of the job, even though ignoring it can lead to serious problems.
The most common problem are repetitive strain injuries and musculoskeletal disorders. Musculoskeletal disorders affect bones, joints, tendons, ligaments, etc. They tend to affect artists and designers in the lower and upper back. Not only are they painful, but the World Health Organization says they are leading indicators for disability.
Here are some things you can do protect your body when practicing creative work:
Posture for the Back and Neck
Artists are susceptible to back pain and injury, especially in the lower and upper back. Be aware of your posture throughout the day. Do you sit or stand in one position for long periods? If so, research so far supports varying your position throughout the day.
Equipment & Desk Setup:
You should elevate your display tablet or other screens so that you are not looking down, as neck flexion downward leads to pain. Additionally, place hand tools like numpads level with your armrests. Keep your armrests level to your desk. Keep both feet flat on the floor. You can use a footstool if needed. Finally, it’s important that your chair has adjustable height, adjustable armrests, and an adjustable back. Make sure your chair fits the curves of your back and is comfortable to sit in.
So we’ve covered how to set up your desk, but that doesn’t mean you should use that position all the time. Again, vary your posture and position throughout your workday. That leads us into the next part: breaks.
Breaks
Take regular breaks while working by blocking out 10 minutes for every 50 spent working, or 20 for every 100. Use the time to stretch, walk around, and refresh your mind and body. Active breaks that are physically active are better at preventing injury than sedentary breaks. Really make sure you get away from your work.
Hands
Carpal Tunnel comes from repetitive tasks and high-force motions, It’s more prevalent in graphic designers than in other design professionals (Juzad et al). To prevent carpal tunnel, you can avoid what causes it. It’s a good idea to batch and rotate different parts of your design flow regularly, switching tasks like drawing, editing, or client communication. There is no evidence that special keyboards or tools prevent CTS, but make sure your entire workspace is comfortable. Keep your wrists neutral and take breaks. (Source: Work-relatedness of carpal tunnel syndrome: Systematic review including meta-analysis and GRADE). Many artists use their breaks to stretch and flex their hands and fingers. If you already have symptoms like tingling, discomfort, numbness at night, seek a specialist or a physical therapist to see if you need a splint or other help.