Video Games and Breaks

Some of us work desk jobs and have video games as our hobby, it's not a very good combination.

My co-worker, who has been working for 30 years in corporate and has a hobby of video games gave me a stark reminder of why we should take care of our backs as he is going through a back surgery as last 30 years finally took a toll on him.

I talk and post about games but I never talk about what I do on the side to keep myself fit and as far away from back pain as I can so that I continue to enjoy video games.

I'm writing this article in the hopes that it can bring some lifestyle changes and bring a balance into our favorite hobby of video gaming. I've added some tips at the bottom.

Listen up, cowboy. Or witcher. Or soul seeker. Or... treasure hunter. We’ve collected souls, broken bones, and chased glory across realms, plains, and ruins. We’re the Ghost of Sparta; outlaw of the West; the White Wolf; the guy/gal who’s climbed more crumbling ledges than we can count. Our lives are battles with paintress, bounties on our heads, monsters in the mist and much more and all that while sitting on a single chair/sofa. But even we, legends carved in steel and grit need a break and need to take care of ourselves.

Some of us are young, some of us are old; some of us are in college and some of us are in mid life crisis but sooner or later there is one thing we all have to listen to and that's our body.

If you are young, you will probably ignore this piece of article thinking that I play a lot and I don't feel a thing but let me tell you it all catches up real quick, it keeps building like the rage of Kratos and it's just one L3 + R3 away from unleashing itself.

I have gathered some info that will help you take care of your back and some tips for taking breaks, you can find them below. It's an info that can be easily found on the internet.

To maintain good posture and take effective breaks while gaming, try these:

Posture Tips:

• Gaming Setup: For consoles, sit upright on a couch with back support, or use a gaming chair. Avoid hunching over controllers.

• Chair Setup: Use an ergonomic chair with lumbar support. Adjust the height so your feet are flat on the ground, knees at a 90-degree angle. Your hips should be slightly higher than your knees.

• Monitor Position: Place your screen at eye level, about 20-30 inches away. The top of the monitor should align with your eyes to reduce neck strain.

• Neutral Spine: Sit with your back straight, shoulders relaxed, and avoid slouching. Keep your head aligned with your spine, not leaning forward.

• Arm and Wrist Alignment: Keep elbows at a 90-degree angle, forearms parallel to the ground. Use a wrist rest for keyboards/mice to keep wrists neutral.

Break Tips:

• 5-10 Minute Breaks: Every 45-60 minutes, stand up, stretch, and walk around to reduce muscle stiffness and eye strain.

• Stretching Routine: Do simple stretches like shoulder rolls, neck tilts, wrist rotations, and back extensions to relieve tension.

• Eye Rest: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds to ease eye fatigue.

• Hydrate and Snack: Use breaks to drink water or grab a healthy snack to stay energized and avoid prolonged sitting.

• Set Reminders: Use a timer or in-game pauses to prompt breaks, especially during long sessions.

Extra Tips:

• Alternate between sitting and standing if you have a standing desk.

• Strengthen core muscles with exercises like planks to support better posture long-term.

As for what I do for myself, I do cardio, lift weights, stretch, all spread across the week. I make sure that I take a healthy break from gaming for a week so that I do not get bored of them. I always have my water bottle on my side. And I have a chair that ensures that my spine is neutral and has a good lumbar support.

I hope you find this article helpful and you incorporate some of these tips into your gaming hobby.

Remember, an Axe needs to be sharpened so that you can cut wood effectively. Our body is our axe and video games is the wood.