It’s a reality that a translator’s working day consists mostly of sitting at a computer; and of course this is considered one of the pluses when it comes to working independently and having the ability to work from almost anywhere with a good Internet connection. But it’s not so much a plus when it comes to taking good care of your body, and by this we mean the effect that sitting at a computer all day can have on your hands, eyes, spine, and general well-being.

Below we’ve listed some suggestions for minimising the damage to your body if you’re in the situation where you must sit at a computer for long periods of time.

Your Desk/Chair Set up

Everyone’s got their own opinion on the best desk/chair set up for computer work: there’s the desk with a standard chair, a treadmill desk, a standard desk with a yoga ball, a standing-height desk with a high stool, and many, many more combinations. Every combination has its pluses and minuses – sitting on a yoga ball stops you slouching, but leg placement can be uncomfortable and unsustainable. Some translators love their treadmill desks, and no doubt they’re excellent for your health; but they can be large and loud, and can leave you feeling so exercised that you’re either not motivated to work, or not motivated to do other exercise when you’re not working.

One solution that does seem to work well for some translation experts is to use a wooden stool as a desk chair: because there’s no back it prevents slouching, and because it’s not comfortable for a long period of time it forces you to stand up and walk around on a regular basis, which is of course what we should be doing.

Taking Care of Your Hands and Eyes

Obviously translators are going to be typing a lot; and unless you’re using speech recognition software your fingers are getting a really good workout. So make sure you have a really good keyboard. Many people vouch for the Unicomp keyboards which apparently prevent repetitive strain injuries. If your primary work computer is a laptop, make sure you invest in a good quality, large monitor to protect your eyes from straining and squinting at a small screen.

When you’re setting up your work office, do some research on some basic ergonomic guidelines for home offices. For example, when you look at the centre of your screen your head should be in a neutral/level position with the monitor, so adjust this accordingly. Place your monitor so that when you reach your arm out straight in your normal sitting position, your fingers are just able to touch the screen.