A while ago, we covered the topic of computer eye strain. Sadly, it’s not the only condition affecting those of us, who adopt a more sedentary lifestyle. For a great number of people nowadays, work-related back pain is an unavoidable part of their daily lives. It seems to be a ubiquitous issue common in many professions, whose members spend long hours in front of computer screens. Web developers, architects, graphic designers, and yes, translators too, often complain about back discomfort. What can you do to stop it or prevent it? Fortunately, sometimes even a really minor changes can make a world of difference.

Work-related back pain: causes

Incorrect sitting position causes improper spinal posture and may trigger pain in the cervical, thoracic and lumbar segments. This is because your muscles get shortened and 
are constantly kept in tension. There is also pressure on the blood vessels and peripheral nerves. 

Unfortunately our anatomical structure is not adapted to a sitting position. All the more so, to stay in one for a few hours a day. Did you know that, if you weigh about 70 kg, 
the pressure on the lumbar spine, when sitting, for instance while working at a computer, is 140 kg? No wonder that after a few hours spent at your desk, it's hard to straighten 
up. The whole pressure is transferred to joint and periarticular structures, which, over time causes accumulation of micro-injuries, development of pain, 
inflammation and degenerative changes. 

Work-related back pain: solutions

With a sedentary lifestyle, it’s not very difficult to overpressure your back. However, there are a few general rules to counteract the injuries. Perhaps the most important thing to remember is taking regular exercise. Naturally, you should adapt the intensity to your shape and well-being. Furthermore, apart from improving the overall condition of our body, it’s also important to take care of specific muscles. You shouldn’t forget about strengthening the forearm muscles with a gradually increasing load. Another thing not to overlook is taking frequent breakes both when doing sports and working. That way you will have a chance to relax and stretch the tensed muscles.

Adjust your desk

Preventing back fatigue might entail changes to your working environment. Fortunately, with a few simple steps, you can easily make the pain go away. First of all, make sure your desk and monitor are properly adjusted. Unfortunately there are no one-size-fits-all solutions here since each of us has different needs. In the view of this fact, the optimal solution is a desk with height adjustment, so that it is suitable for people shorter or taller than average. Ideal height means that the angle between the arm and the forearm is about 100 degrees. Secondly, place your monitor so that it is between 40 and 70 cm and about 35 degrees below the line of sight. The screen ought to be perpendicular to your face. What’s more, never forget to keep both of your feet flat on the ground. If it helps, you might consider purchasing a footrest.

Ergonomic chair

Another element that will allow you to prevent work-related back pain is a proper chair. A great idea is to look for an appropriate ergonomic chair with good lumbar and neck support. Moreover, it’s worth paying attention to whether it has adjustable armrests too. It seems that poor body alignment is the main culprit when it comes to back fatigue.

Many people who work for a long time in front of a computer do not think about the health consequences that this work can cause and do not pay attention to ergonomics and 
work hygiene. Since, prevention is better than cure, as they say, perhaps it would be wiser to take a second look at your work environment and introduce necessary changes. 

In one of the previous posts, we presented some useful tools you should give a go to facilitate your work. Today’s article contains another selection of handy apps that can be used both for and outside of work. Do you know any of these? Would you include any others in the list below?

Six handy apps you should test

Clipboard Master

Clipboard Master is a very useful addition for all of us, who use computers for our daily work. It extends the capabilities of the Windows clipboard with new, interesting options. Some of the most handy ones include remembering all the elements copied into it, instead of just one and a possibility to edit them. Thanks to this you can retrieve previously copied elements at any time and use them on a regular basis. You can also select multiple elements to paste them simultaneously or securely store passwords and logins. In addition, it allows you to quickly insert special characters, or previously prepared elements, as well as create collections from the copied elements. Clipboard Master can be installed in one of three modes – standard, simple and the one aimed at programmers and developers.

TidyTabs

TidyTabs is another free application for Windows users. It introduces a convenient option of adding tabs to programs, resembling those we know from web browsers. This allows you to quickly jump between documents and have all of them at hand. Tabs can be easily moved and arranged according to the desired order. You can also group certain programs together (e.g. Excel or Word documents). This can help you better organize your work and save some space on the desktop. After placing the add-on, it is very discreet – the option of tabs appears after hovering the mouse over the top bar. TidyTabs consumes a minimal amount of power and will not slow down the computer when working in the background.

Nitro Pro 11

Nitro Pro 11, the successor of NitroPDF programs, allows you to quickly create, convert, edit, and share PDF files. It is a great alternative to the Adobe Acrobat software. It allows you to easily create standards-compliant PDF documents from almost any file format. Any PDF document created in Nitro Pro can be opened and displayed on any device and its layout will always be the same. The new version of the program is much faster than the previous one and is a perfect combination of a PDF viewer and an editing tool. The most important functions include: preview of PDF files, creating, editing and merging PDF document files together, OCR scanning and adding notes and comments.

Snagit

Snagit is an easy-to-use program for creating screenshots and recording movies from operations performed on the desktop. The application can capture the entire desktop or a window fragment and also copes with long documents that do not fit on the screen and whose content require scrolling, for example, websites. The app can be particularly useful for collaborative translation projects.

Trello

Among numerous handy apps available, you can find one that is a cool project-management application. The tool works as an extensive, fully editable board, where you can add lists with new tasks to complete. Trello’s strength lies in its simplicity. Navigating, moving tasks, editing them, creating new lists, notes, voting on individual options, joining users, notifications – the use of these and many other functions is extremely intuitive and simple. In tandem with great functionality goes the transparent and cleverly designed look of the application.

Focus Booster

It can be recommended especially to those, who have a problem with imposing time limits. If you feel you spend more time doing certain jobs than you can actually afford to, this might be something for you. It was inspired by the well-known Pomodoro technique, which recommends dividing your work into sessions of 25 minutes. The idea behind it is simple: 25 minutes is the optimal time your mind can fully concentrate on a given task. And so, for every 25 minutes of work, you get 5 minutes for rest. But naturally, there is an option to customize the settings and adjust the duration of these sessions. Additionally, you can decide if you want to have special sound effects during the session (clock ticking), depending on whether you find it motivating or annoying.

Are you considering joining any of the professional associations for translators? If you’re serious about your career, it might actually be a good move for you. It may help you build more credibility, expand your professional network, as well as develop your skills. In many circles, membership in a professional association carries prestige and signals recognition.

Membership in professional organizations gives its members some rights, but there are also obligations. So it’s advisable to examine closely each association’s profile and activity before making the decision. Take your time to determine whether belonging to it gives you only the prestige, or if it will also allow you to gradually expand your linguistic skills and give you valuable insight into the translator’s bread and butter.

What might be the benefits of joining  professional associations for translators?

• Help in finding jobs

For starters, making a decision to join an organization means that you are determined to pursue a career in this field and that you are a committed professional. Whether you are just taking your first steps in the field, or an old stager, becoming a member of an organization can help you land new projects. Many professional associations provide its members with job listings entered by other members or various companies or institutions. Other benefits might include being listed in the member directory and getting a professional profile.

• Professional development

One of the biggest advantages that is difficult to overestimate are professional development opportunities. Most professional associations for translators offer various training courses, webinars, workshops, and other resources, many of which are members-only. Other than that, you can often expect significant discounts or reduced fees for industry conferences. You often get access to professional publications, newsletters, the organization’s magazine etc. That way, it’s much easier to also keep up to date with recent developments and trends in the field.

Some of the more reputable associations, such as ATA, GTI or ITI also offer certification and qualified translator assessment programmes. Certification is a nice way to show others that you are a trustworthy professional with solid knowledge of your field.

• Networking

Translating has a reputation for being a solitary profession, which is especially true for freelancers who work from home. That’s why you shouldn’t turn down any opportunity to interact with fellow translators. In this way you can exchange experiences, ask or get help from other specialists in the field and make new contacts. Belonging to a professional community might also have more of a psychological value. You may end up learning how to cope with stress, dishonest clients or occupational burnout.

• Mentoring and scholarships

Many associations offer various scholarships and mentoring programmes aimed especially at younger members, who are still studying to pursue their career in translation. Within the framework of such programmes students can seek professional help or advice from much more experienced individuals.

There are numerous international associations for translators and interpreters, for example: International Federation of Translators (FIT) or International Association of Professional Translators and Interpreters (IAPTI). But perhaps you should also consider looking for one based in your country of residence, or specific to your language pair. That way, it would be easier for you to attend local events and follow current news.

A translator who wants to develop can’t stand still. They need to go forward to effectively overtake the competitors and meet the demands of the linguistic market.  Membership in translation-related organizations and associations is a great opportunity to join professional communities, of both local and international scope.