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5 health challenges faced by programmers and how to deal with them

5 health challenges faced by programmers and how to deal with them

There are many health challenges that programmers encounter...

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Lucky victory
·Nov 24, 2022·

3 min read

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Table of contents

  • What are these health challenges?
  • Conclusion

More often, you will come across articles or posts on social media about how to become a programmer, how to get into web development, etc.

But rarely would you find any posts about health challenges faced by programmers, Though the intentions of those posts are good as they are aimed to enlighten newbies in the right direction. but neglecting to inform them of the health challenges ahead could jeopardize their career even before they get started, this is because their curiosity drive makes them more prone to these health hazards.

So in this article, I will be listing 5 health challenges encountered by programmers and how to handle them.

What are these health challenges?

There are many health challenges programmer deals with, but I will be listing a few.

  1. Mental health.
  2. Back pain.
  3. Blurry sight.
  4. Frontal Headache.
  5. Swollen feet.

Mental health

This may sound a bit unusual, but it's a fact, some studies have shown that programmers experience mental health issues, and this is due to certain reasons like work deadlines.

How to deal with this?

  1. Talk about mental health in public even if you don't have any.
  2. Exercise is mandatory, not optional.
  3. Have a quality rest.
  4. Engaging in fun activities that you enjoy.
  5. Share your challenges with someone or a community.

Back pain

This is often caused by improper postures or working in an uncomfortable setting.

Steps to minimize back pain

  1. Use ergonomic chairs.
  2. Exercise regularly.
  3. Take a walk break and do some stretches.
  4. Don't lay on your stomach: lying down on your stomach while using a computer could cause severe back pain.

Blurry sight

This is caused by eye strain, due to the extensive time programmers spend with their screens, the blue lights emitted from screens damages retina cells which leads to age-related macular degeneration , and causes vision loss.

Steps to minimize/prevent blurry sight

  1. Dim your screen's brightness.
  2. Don't use your screen in a dark environment.
  3. Use blue-light/anti-glare glasses.
  4. Apply eye drops.
  5. Use the 20-20-20 rule: set a timer to remind you to look away every 20 minutes at an object that is about 20 feet away for a full 20 seconds.
  6. Keep your screens clean: Dirty screens with fingerprints and other debris can strain your eyes even more.
  7. Don't sit too close: Give a distance between your chair and your screens.

Frontal Headache

Frontal headache, also known as Frontal Lobe headache is a kind of headache that occurs at the forehead and is often caused by Eye strain, due to prolonged visual tasks, extended periods of concentration or stress.

Steps to minimize Frontal Headache.

  1. Stretching the neck, arms, and back regularly.
  2. Using an anti-glare filter for your screens.
  3. Taking regular breaks, and
  4. Practicing good posture.

Swollen feet

This is caused by the accumulation of blood on the feet due to immobility.

Steps to minimize swollen feet

  1. Take a walk break: just like the 20-20-20 rule for the eyes, you can also take a walk break and move around, this will enable a free flow of blood around your body.
  2. Exercising regularly.
  3. Losing weight if overweight
  4. Eating a healthy diet and being mindful of salt intake.


Just as every skill/job comes with its own risk and health issues, being a programmer also comes with its difficulties, and being aware of these issues and taking preventive measures will help improve your productivity level.

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