Self Care for Writers: Your Body is a Temple

Introduction

I was sitting on my living room couch working on editing my latest manuscript when my mother came in to offer me some tea.

"Sit up straight," she said.

Now reader, I was in a car accident in 2014 that fractured my L5 vertebrae. I was in a back brace for three and a half months. Worse yet, that was during Halloween, Thanksgiving, and Christmas. My posture was made PERFECT because it had to be. There was no slouching in the brace.

And I have kept up with that posture—or at least, I thought I had. Turns out, in the depths of my editing process, I had slouched further and further, closer and closer to the screen of my laptop that was sitting at my lap.

Oops.

Maybe that's where the recent shoulder pain had come from. I wasn't able to get around without a dull pain in my shoulder blade.

Maybe that's also where the hip pain has come from. Sitting in all sorts of positions, but never in the correct posture.

I set my laptop aside, stood up, felt all 33 of my vertebrae click into place, and decided to go stand against a wall to do some stretches.

Reader, how can something that brings my mind such joy, my heart such passion, and my eyes such beautiful things to read also make my joints weary, my spine bent, and my muscles sore?

A lack of prevention.

We as writers need to do our due diligence to our bodies to prepare for the work that is ahead of us. Writing is a mental workout, yes, but a part of your body of work is also the body of you. You have to amend bad habits with your body before problems start.

The Writer's Body

Writers have their pains, but each writer gets a different flavor of it.

Some are overcome with neck strain from bad posture and looming over a laptop. (Me)

Some are quick and fast with typing their words and that leaves them with tired, tired hands and wrists and starts to feel carpal tunnely. (Me)

Some are so used to sitting anywhere they can and that means never having standard seating to get used to and that causes hips to get out of wack. (Me)

Some have let their eye prescription lapse and are peering through old lenses and squinting over the 12pt Times New Roman text they've been editing for the last three hours to no avail. (Me)

While I was stretching, I called my sister. She's an Occupational Therapist and, as she is my blood, I always have her on retainer for advice.

"I have writer's pains," I said like I always do.

"Did you read the articles I sent you?" Emma said like she always does. But, dear reader, you should know, these articles are full of "medicus incomprehensibilis," something I, without a Master's Degree, cannot translate on my own. For example—and with the (sparing) use of ChatGPT:

1. "Prolonged thoracolumbar kyphotic posturing may contribute to myofascial dysregulation and upper crossed syndrome."

Translation: Sitting hunched over too long can mess up your back muscles and cause shoulder/neck pain.

2. "Repetitive static load on the cervical musculature exacerbates tension-type cephalalgia."

Translation: Holding your head in one position too long can give you a headache.

3. "Ergonomic deviation from the neutral wrist position increases risk for median nerve entrapment."

Translation: Bad wrist posture can lead to carpal tunnel.

4. "Suboptimal workstation alignment may lead to musculoskeletal microtrauma over time."

Translation: A badly set-up desk can quietly injure your body over weeks or months.

This is good in the sense that I know what writer's bodies can go through. But what do I do about it???

Ergonomics 101 for Writers

If you're traditionally schooled in Writing or something Language-Adjacent, I'll assume that you were told about proper sitting habits.

I wouldn't know, I have a video production degree and attended YouTube University for my writer lessons.

As such, I reenrolled in YouTube University to learn about ideal posture setup for desk/laptop use. Things like chair height, screen height, keyboard placement.

Here are the videos I watched:

1. What Is The Right Position To Have While Writing? by Australian Graphology

   This one may lean into anecdotes to get the point across, but it's a good video for noticing writing posture habits that seem innocuous at first, but can turn into a long-term problem. As for Michelangelo's eye problems? See for yourself.

2. Why writers should care about their posture | Posture can give you a performance edge, here's how by Author Nation

   Melody Ann of Author nation meets with Aesha Tahir, author of Unhunched: Discover Wellness Through Posture

   In this video, the two discuss:

   1. How can authors create a more confident body language

   2. How posture can give us a performance edge

   3. How to be aware of your desk posture

   4. Breathing exercises to improve posture.

3. Yoga For Writers | 30-Minute Yoga Practice by Yoga With Adriene

   Calming vibes. Gratitude for being a writer. Come as you are energy. Adriene has excellent instruction that not only verbally affirms what it's like to be a writer but also tailors the poses for the journey and physical demands of being a writer.

   The mantra at the end is worth returning to even without doing the yoga

4. Body position for writing and other table top activities by Greg Johnston

5. The Best Posture for Writers w/ demo! by WriteHollyDavis

6. Sitting Posture Correction by Joel Laing

   An oldie but a goodie. This video is 12 years old but the advice is timeless. Joel is associated with Spine Health Physiotherapy and they specialize in the research-proven McKenzie Method.

Accessible Writing Tools

I have a blog post titled Building Your Writer Toolbox that discusses accessible writing tools for every need. But, since you're here:

Voice-to-Text Software

Have physical limitations? Dictate your thoughts and have them transcribed into text, providing an efficient and hands-free writing experience.

Adaptive Keyboards

You may benefit from customizable or specialized keyboards, such as those with larger keys, reduced mobility, or programmable key mapping

Wrist Rests for Keyboard and Mouse

A gel or memory foam wrist rest (for both keyboards and notebooks) provides comfortable support for the wrists, reducing fatigue for writers who spend a lot of time typing or journaling.

Writing Desk with Adjustable Heights

An adjustable standing desk can provide the flexibility to alternate between sitting and standing, promoting better posture and reducing strain during long writing sessions.

Pencil Grips

Adding a soft grip to your writing tool can make a huge difference in comfort, especially for writers who experience hand fatigue or have difficulty maintaining a firm grip.

Vertical Mice

A vertical mouse allows your hand to remain in a natural handshake position, reducing strain on the wrist and forearm during long periods of use.

Posture Correctors

A posture corrector brace can help writers maintain an upright posture by gently reminding them to keep their shoulders back, preventing slouching that can lead to neck and back pain.

These fixes don't need to damage your wallet. Resources are available with some creativity. Here are some "dupes" for your writerly needs:

Laptop & Screen Elevation

Problem: Screen too low = neck strain

Changes:

• Stack books, board games, or sturdy shoeboxes to raise your laptop or monitor to eye level.

• Use a cookie sheet or cutting board as a makeshift platform over your lap or desk for added surface stability.

Keyboard & Wrist Relief

Problem: Awkward wrist angles = carpal tunnel risk

Changes:

• Roll up a hand towel or washcloth as a DIY wrist rest in front of your keyboard.

• Use a separate keyboard (even a cheap or old one) so you can elevate your laptop screen without straining your arms.

Chair Comfort & Posture Boosts

Problem: Chair is too low, hard, or lacks back support

Changes:

• Sit on a folded blanket, pillow, or yoga block to raise yourself to better desk height.

• Tuck a small cushion, rolled towel, or sweatshirt behind your lower back for lumbar support.

• If your feet don't reach the floor for proper grounding, place a thick book or yoga mat under your feet.

Eye Strain & Lighting Fixes

Problem: Screen is too bright or poor lighting

Changes:

• Use "Night Shift" or "Blue Light Filter" mode on your devices to reduce eye strain.

• Angle a desk lamp with a light-weight dish towel draped over it (safely, away from bulbs!) for soft, diffused light.

• Use a mirror to bounce natural light onto your workspace if your lighting is dim.

Movement is Medicine

Several thousand years ago, humans weren't sitting in one place for hours on end. They were hunting and, dog gonnit, they were grooving.

I suggest you do the same for your writing:

How to Hunt

Your body will tell you, but hunt down the ouches before they become chronic. Recognize the early signs of strain.

1. Wrist Pain / Carpal Tunnel Syndrome

• Signs: Tingling, numbness, or pain in the wrist or fingers, especially after long periods of typing. The wrist may feel stiff or sore, and you might notice it more when typing or using a mouse.

• Cause: Repetitive strain from typing or poor wrist positioning.

  
  

2. Neck and Shoulder Tension

• Signs: Tightness or soreness in the neck, upper back, or shoulders, often after sitting hunched over a desk for long periods.

• Cause: Poor posture, especially leaning forward or looking down at a screen or paper for extended periods.

  
  

3. Lower Back Pain

• Signs: Discomfort or aching in the lower back, particularly after prolonged sitting without proper lumbar support.

• Cause: Lack of proper support while sitting, prolonged sitting, or poor posture (slouching)

  
  

4. Eye Strain

• Signs: Dry eyes, blurred vision, headaches, or difficulty focusing after looking at a screen or page for long periods.

• Cause: Staring at a screen without taking breaks or sitting too close to a screen.

5. Tight Hips or Hamstrings

• Signs: Stiffness in the hips or legs after sitting for too long without movement. You might notice tightness when trying to stand up or walk around after sitting for hours.

• Cause: Prolonged sitting in a sedentary position.

6. Headaches

• Signs: Tension headaches, often felt in the forehead, temples, or base of the skull. These can occur after long writing sessions or prolonged staring at a screen.

• Cause: Poor posture, eye strain, or tension in the neck and shoulders.

7. Hand or Finger Numbness

• Signs: Numbness or tingling in the fingers, especially when writing or typing for extended periods.

• Cause: Repetitive stress on the hands or poor wrist positioning (like resting the wrist on hard surfaces).

How do you hunt these strains down like Liam Neeson?

• Pay Attention to Discomfort: This sounds obvious, but it's easy to overlook small signs. If you feel any discomfort or tightness in your wrists, back, neck, or eyes, take note. It’s easy to brush off slight pain as normal or to power through, but early recognition is key.

• Self-Check During Writing: Set reminders to check in with your posture and ergonomics every 30 minutes or so. Are your shoulders tense? Are you hunching over? Are your wrists at an awkward angle? Small adjustments can make a difference!!

• Notice Patterns: If you notice recurring pain after certain kinds of writing sessions (e.g., after hours of typing or when writing by hand for extended periods), it could be an early sign that your body is experiencing strain in that specific area.

How to Groove

Our ancestors weren’t chained to a chair for eight hours a day—they moved constantly. Movement was life. As writers, we can learn from that by weaving grooving—purposeful movement—into our work sessions. Think of it like a dance with your body and mind.

Try using the classic Pomodoro technique: 25 minutes of focused writing, then 5-minute movement breaks. But don’t just get up for coffee. Use those five minutes to stretch your shoulders, roll your wrists, do some gentle spinal twists, or even give yourself jazz hands—seriously, splaying and shaking out your fingers reduces tension from typing.

Standing desks are another game-changer. You don’t have to stand all day, but alternating between sitting and standing keeps your body awake and your posture more natural. Even better, experiment with dictation walks—record your ideas on your phone while strolling around the block or pacing your living room. You’ll be surprised how movement can unstick your thoughts.

The key is variety. Don’t stay frozen in one position. Even the simplest habit—like setting an hourly reminder to stretch for five minutes—can keep your body happier, your mind sharper, and your writing sessions more sustainable over the long haul.

Conclusion

If you take care of your body, it will take care of you. Your creativity and overall output will be greater and of more quality because you allowed your body to thrive in its environment with new techniques and skills.

These changes don't need to be huge. I've said it once, I'll say it three thousand more times: micro changes make macro results. Just pick up one (1) new habit today, and give it a try.

Do you have any body-saving hacks? I invite you to share them in the comments!

In the meantime, sit up straight,

Katherine Arkady