Category: Scientific Communication

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Back pain at work? Here’s what you can do

Let’s be honest—most of us spend countless hours sitting at a desk, staring at a screen, rarely stopping to think about how our posture might be affecting our bodies. Over time, this can lead to one of the most common complaints in the workplace: back pain.

But the good news is that small changes in your daily habits can make a big difference. In this post, we’ll explore why back pain happens at work, and what evidence-based strategies you can implement to prevent it.

This image has been created using OpenAI ChatGPT

Why does your back hurt at work?

Back pain is a multifactorial issue, but in work settings, some key contributors include:

  • Prolonged static sitting
  • Poor ergonomic setup (e.g. chair height, screen angle)
  • Lack of physical activity
  • Repetitive movements or awkward positions

According to the European Guidelines for the Management of Low Back Pain, mechanical factors like prolonged sitting and improper posture are major risk factors for developing chronic pain conditions, especially in office environments (1).

Tip 1: Set up your desk ergonomically

An ergonomic workstation can significantly reduce spinal stress. According to the Occupational Safety and Health Administration (OSHA), your:

  • Feet should rest flat on the floor or on a footrest
  • Knees should be at or below hip level
  • Elbows should be close to your body and form a 90–120° angle
  • Screen should be at eye level, about an arm’s length away

Pro tip: Use a lumbar support pillow if your chair lacks lower back support.

Tip 2: Move every 30 minutes

Evidence shows that taking short, frequent breaks to move can reduce musculoskeletal discomfort and fatigue (2). Even just standing up and stretching or walking around the office can activate key stabilizing muscles and prevent stiffness.

Set a timer or use a smartwatch reminder—your back will thank you!

Tip 3: Strengthen your core and stretch your spine

Low-impact exercises that target core strength and flexibility—such as yoga, pilates, or physiotherapy-based routines—can protect your spine and reduce recurrent back pain.

A Cochrane review concluded that exercise therapy is effective in decreasing pain intensity and improving physical function in chronic low back pain (3).

Recommended stretches:

  • Cat-cow stretch
  • Child’s pose
  • Supine spinal twist
  • Pelvic tilts

Tip 4: Manage stress

Surprisingly, emotional stress can worsen back pain. When stressed, we often unconsciously tense muscles, especially in the neck and lower back.

A 2020 meta-analysis found a strong correlation between psychosocial stressors and the onset or exacerbation of low back pain (4). Techniques like breathing exercises, mindfulness meditation, or just stepping away from the desk to clear your mind can make a real difference.

Tip 5: Consider a standing desk (but do it right)

Alternating between sitting and standing improves circulation and reduces spinal compression. However, standing all day is not the answer either.

Studies recommend a sit–stand ratio of 1:1 or 2:1 (5). Just remember to:

  • Keep your knees slightly bent (not locked)
  • Shift your weight occasionally
  • Use an anti-fatigue mat

Conclusion: Small changes, lasting impact

Preventing back pain at work doesn’t require a gym membership or quitting your job—it’s about awareness, movement, and posture. By integrating just a few of these science-backed habits into your daily routine, you can improve your spinal health and overall wellbeing.

References

  1. van Tulder M, Becker A, Bekkering T, et al. (2006). European guidelines for the management of acute non-specific low back pain in primary care. Eur Spine J;15(Suppl 2)\:S169–S191. https://doi.org/10.1007/s00586-006-1071-2
  2. Hayden JA, van Tulder MW, Malmivaara AV, Koes BW. (2005). Exercise therapy for treatment of non-specific low back pain. Cochrane Database Syst Rev; (3)\:CD000335. https://doi.org/10.1002/14651858.CD000335.pub2
  3. Parry S, Straker L. (2013). The contribution of office work to sedentary behaviour associated risk. BMC Public Health;13:296. https://doi.org/10.1186/1471-2458-13-296
  4. Becker A, Held H, Redaelli M, et al. (2020). Back pain and stress – Psychosocial risk factors in the workplace. Int Arch Occup Environ Health;93(6):783–795. https://doi.org/10.1007/s00420-020-01534-3
  5. Karakolis T, Callaghan JP. (2014). The impact of sit–stand office workstations on worker discomfort and productivity: A review. Appl Ergon;45(3):799–806. https://doi.org/10.1016/j.apergo.2013.10.002
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Nature health benefits: summary

Nature is all around us; it’s the trees that we see on the path to work, but we walk past them like any other day, without paying attention to them because we are absorbed in our routine and in our thoughts. We are always checking our phones or putting on headphones, isolating ourselves more and more from nature. We are disconnected.  

When COVID-19 hit the world, the disconnect became clear, with people being confined to their homes, unable to go outside. The thing we once took for granted was taken away from us. At that moment, people realized the importance of going outside for their mental and physical health.   

Nature isn’t just this aesthetic thing to look at; it goes deeper than that, and, in this post, we will go through all the benefits nature has to offer for your health!

Mental health benefits

If you ever feel stressed about your job or any relevant issue, take a stroll around nature! The good thing is you don’t have to go for a strenuous hike to benefit from nature’s remedy. Indeed, a 20-min walk in nature will do the job. It lowers your cortisol levels, according to one study that measured salivary levels of cortisol in participants before and after going into nature.  

But it goes beyond that; nature immersion doesn’t just leave you feeling less tense but also boosts your mood, reduces anxiety, and lowers the risk of depression.  

Additionally, nature improves cognitive functioning and, particularly, attentional functioning through the recovery of attention fatigue due to our overly stimulating environment. 

Physical health benefits

Immersing yourself in nature also has benefits for your physical health. It can lower blood pressure and heart rate, having protective effects on cardiovascular diseases.  

Also, it has been demonstrated that people who frequently engage in nature visits have higher levels of immune cells, such as natural killer cells, and molecules associated with a well-functioning immunity compared to those who don’t.  

In relation to stress, being in nature also helps regulate the autonomic nervous system. It increases the parasympathetic activity, which is associated with relaxing activities, and on the other hand, lowers sympathetic activity associated with taking action.  

In addition, bathing in nature has beneficial effects on sleep. Sleep quality, depth, and sleep time were improved after 2 hours of nature immersion. 

Your outlook on nature matters !

While nature offers many benefits, your outlook on nature might have consequences on how much you can gain from it. In a study, they found that people who were more connected to nature benefitted more from its effects than those who were less connected to it. 

Grounding

Benefits of nature on physical health – here inflammation using infrared imaging

If you want to take it a step further, you can go grounding. Grounding refers to the direct contact of the skin with the ground, to put it simpler it’s going barefoot. When the skin touches the ground, free electrons from the earth’s surface spread into the body and have an anti-inflammatory effect. This effect can be observed through infrared imaging; for example, in the picture above, at the beginning, a lot of areas are colored red, which indicates inflammation in those areas. A few days later, after grounded sleep, the affected areas turned back to normal, which can be seen in the infrared images. 

Conclusion

Nature proves to be an accessible tool for improving both mental and physical health. There’s no excuse for not spending time in nature; any duration is better than nothing and it’s free. Also, you don’t have to spend hours in nature to benefit from its powers. Lastly, try to improve your connection to nature to improve its effects.

References

Zhang Z, Ye B, Yang W, Gao Y. Effect of Nature Space on Enhancing Humans’ Health and Well-Being: An Integrative Narrative Review. Forests [Internet]. 2024 Jan 4;15(1):100. Available from: https://www.mdpi.com/1999-4907/15/1/100 

Oschman J, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research [Internet]. 2015 Mar 1;83. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4378297/ 

Schertz KE, Berman MG. Understanding nature and its cognitive benefits. Current Directions in Psychological Science [Internet]. 2019 Jun 24;28(5):496–502. Available from: https://doi.org/10.1177/0963721419854100 

Chang CC, Lin BB, Feng X, Andersson E, Gardner J, Astell-Burt T. A lower connection to nature is related to lower mental health benefits from nature contact. Scientific Reports [Internet]. 2024 Mar 20;14(1). Available from: https://www.nature.com/articles/s41598-024-56968-5 

Hunter MR, Gillespie BW, Chen SYP. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology [Internet]. 2019 Apr 4;10. Available from: https://doi.org/10.3389/fpsyg.2019.00722

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The Rise of Artificial Intelligence in Higher Education Management

Interest in artificial intelligence (AI) in education has skyrocketed in recent years. Data from Scopus shows a dramatic increase in publications on this topic between 2020 and 2025 , with early 2025 already nearly matching the total output of 2020. Most of this research comes from the social sciences and computer science fields, while business, management, and accounting have emerged as key areas of interest, particularly relevant for exploring AI’s role in managing higher education institutions.

Smarter Decision-Making Through AI

AI is no longer just something used to enhance classroom learning. It’s becoming a valuable tool for making better decisions in how universities are run. For example, Qian, Cao, and Chen (2025) developed a system called SEOM that uses a mix of machine learning algorithms and neural networks to allocate resources and recommend personalized learning paths. This model achieves impressive accuracy, between 85% and 97%, and is designed to work even in challenging environments with limited connectivity. It’s a promising direction, though implementing such systems at scale might require significant computational resources.

Along similar lines, Ab Rahman et al. (2025) reviewed 51 studies that apply machine learning to predict student performance. The goal is to improve early intervention, personalize support, and guide long-term planning. Techniques like Random Forest and neural networks are commonly used. But the authors also stress that ethical concerns, such as data bias and lack of transparency must be addressed if institutions want these tools to be truly beneficial and fair.

AI Policy and Governance in Universities

As tools like ChatGPT become more common, universities are under pressure to develop policies around their use. An, Yu, and James (2025) examined how the top 50 U.S. universities are approaching generative AI (GenAI). Their analysis revealed mostly positive attitudes, but also significant variation in the rules depending on the audience. For example, policies aimed at students tend to be more restrictive than those directed at faculty. The main themes they identified included the integration of GenAI in learning, its use in interactive media, ethical and safety considerations, and concerns about academic integrity.

On the other hand, Baig and Yadegaridehkordi (2025) looked at what motivates academic staff to adopt GenAI. Their findings show that trust, ease of use, technical support, and institutional backing are key to continued use. Interestingly, expected performance didn’t directly influence satisfaction, but it did shape future intentions, these insights are especially useful for institutions designing training programs or trying to increase AI adoption among staff.

Teaching the Skills to Use AI Effectively

The conversation around AI isn’t just about technology, it’s also about skills. Lee and Palmer (2025) examined how prompt engineering (the art of asking AI the right questions) is being taught in higher education. Their review found five major themes: skills, creativity, administration, frameworks, and prompt types. They argue that this skillset needs to be taught in a way that’s practical, reflective, and tailored to each academic field. This makes sense using AI well isn’t just about access to the tools, but knowing how to interact with them meaningfully.

AI and Sustainability: A Broader Perspective

Beyond productivity and personalization, AI can also support sustainability in higher education. Khan et al. (2025) explored how AI can help institutions reduce waste, streamline operations, and lower their environmental footprint. Their study points out that while the technology has potential, it also brings new challenges, such as data privacy risks and the danger of reinforcing existing inequalities. They emphasize the need for ethical frameworks that prioritize people, not just efficiency.

What does AI think of its role in higher education management?

I decided to ask the AI ​​itself for its opinion and this is its answer:

“If AI could speak for itself, it might say its role is to “enhance, not replace” the human touch in education. From my perspective, AI is a powerful assistant—it helps surface insights from data, automate repetitive tasks, and make institutions more responsive to student needs. But it’s not a silver bullet. AI lacks empathy, context, and the values that shape great educational leadership. So while it can help manage higher education more effectively, real transformation will depend on how human decision-makers choose to use it—with care, responsibility, and a focus on equity.”

AI is rapidly becoming a cornerstone of both academic and administrative functions in higher education. From personalized learning models and predictive analytics to policy development and skill training, the evidence shows clear benefits, but also complex challenges. For institutions looking to implement AI responsibly, a balanced approach is needed: one that combines technical advancement with ethical foresight, policy clarity, and inclusive educational design.

References

Ab Rahman, N. F., Wang, S. L., Ng, T. F., & Ghoneim, A. S. (2025). Artificial Intelligence in Education: A Systematic Review of Machine Learning for Predicting Student Performance. Journal of Advanced Research in Applied Sciences and Engineering Technology, 54(1), 198–221. https://doi.org/10.37934/araset.54.1.198221

An, Y., Yu, J. H., & James, S. (2025). Investigating the higher education institutions’ guidelines and policies regarding the use of generative AI in teaching, learning, research, and administration. International Journal of Educational Technology in Higher Education, 22(10). https://doi.org/10.1186/s41239-025-00507-3

Baig, M. I., & Yadegaridehkordi, E. (2025). Factors influencing academic staff satisfaction and continuous usage of generative artificial intelligence (GenAI) in higher education. International Journal of Educational Technology in Higher Education, 22(5). https://doi.org/10.1186/s41239-025-00506-4

Khan, S., Mazhar, T., Shahzad, T., Khan, M. A., Rehman, A. U., Saeed, M. M., & Hamam, H. (2025). Harnessing AI for sustainable higher education: Ethical considerations, operational efficiency, and future directions. Discover Sustainability, 6(23). https://doi.org/10.1007/s43621-025-00809-6

Lee, D., & Palmer, E. (2025). Prompt engineering in higher education: A systematic review to help inform curricula. International Journal of Educational Technology in Higher Education, 22(7). https://doi.org/10.1186/s41239-025-00503-7

Qian, L., Cao, W., & Chen, L. (2025). Influence of artificial intelligence on higher education reform and talent cultivation in the digital intelligence era. Scientific Reports, 15, Article 6047. https://doi.org/10.1038/s41598-025-89392-4

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Are the best AI tools for students making them better learners?

Are AI tools for students making them better learners? The integration of artificial intelligence (AI) in education is expanding rapidly, promising personalized learning, increased accessibility, and support for inclusion. Intelligent Tutoring Systems (ITS) like Carnegie Learning and Khanmigo adapt content in real time based on student profiles, helping struggling learners catch up and offering enriched challenges to the gifted [1]. Simulations using VR or AR, such as Brain Power for students with autism or iGYM for inclusive physical activity, demonstrate how AI can foster skill development in diverse learners. These tools exemplify how the best AI systems aim to “meet students where they are” and expand adaptivity in education [2].

AI tools for students
This image has been created using OpenAI ChatGPT

Critical aspects

However, while these technologies hold potential, evidence about their actual educational impact remains mixed. Much of current AI in education still automates outdated practices, like rote memorization and high-stakes testing, rather than transforming pedagogy to develop critical thinking, collaboration, or creativity [3]. For instance, student protests against Summit Learning—an ITS funded by the Chan Zuckerberg Initiative—highlight discomfort with excessive screen time and lack of human interaction, raising questions about learner agency and engagement.

A more promising direction may lie in continuous AI-enabled assessment. Rather than relying solely on exams, AI could track student progress over time and generate personalized feedback [3]. This could culminate in dynamic AI-driven e-portfolios, integrating formal and informal learning experiences, verified through blockchain, and accessible to educators or employers. However, the implementation of such systems introduces ethical concerns, especially around surveillance, data privacy, and control over learners’ educational narratives [1].

Furthermore, AI systems often reinforce the biases embedded in their data and design, perpetuating narrow, instructionist models of education while sidelining contextual and social learning [3]. Equity is another critical concern: without robust infrastructure, training, and oversight, AI risks deepening digital divides and creating new forms of techno-ableism [1].

GenAI in academia

While AI holds transformative potential for learning, it must be deployed critically. Recent research into the use of generative AI (GenAI) in academia reveals diverse and sometimes conflicting attitudes toward its integration into the research process [4]. A large-scale study of over 2,500 Danish researchers found that GenAI is most positively viewed for tasks such as language editing and data analysis—seen as useful supports rather than ethical threats. However, its use in experimental design, peer review, or synthetic data generation raised more concern, with researchers warning against uncritical adoption and calling for context-aware, field-specific guidelines. Similarly, in education, AI should not replace but rather augment the human dimensions of learning—supporting, not supplanting, the development of thoughtful, autonomous, and empowered learners.

Conclusion

Ultimately, the best AI in education will not be those that automate the most, but those that empower the most.

Discover more watching the following documentary

References

[1] Varsik, S. and L. Vosberg (2024), “The potential impact of Artificial Intelligence on equity and inclusion in education”, OECD Artificial Intelligence Papers, No. 23, OECD Publishing, Paris, https://doi.org/10.1787/15df715b-en

[2] U.S. Department of Education, Office of Educational Technology (2023), Artificial Intelligence and Future of Teaching and Learning: Insights and Recommendations, Washington, DC. https://www.ed.gov/sites/ed/files/documents/ai-report/ai-report.pdf

[3] UNESCO, Miao, F., Holmes, W., Huang, R., & Zhang, H. (2021), AI and education: Guidance for policy-makers. UNESCO. https://doi.org/10.54675/PCSP7350

[4] Andersen, J. P., Degn, L., Fishberg, R., Graversen, E. K., Horbach, S. P. J. M., Kalpazidou Schmidt, E., Schneider, J. W., & Sørensen, M. P. (2025), Generative Artificial Intelligence (GenAI) in the research process – A survey of researchers’ practices and perceptions. Technology in Society, 81, 102813. https://doi.org/10.1016/j.techsoc.2025.102813

Acknowledgement

A version of this article was originally written for “The Ind(i)ependent Researcher” Newsletter on Substack. The author retains full copyright and intellectual ownership of the content.

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Autonomous Vehicles and the Future of Mobility

In recent years, autonomous vehicles also known as self-driving cars have become one of the most exciting innovations in transportation. These vehicles use a combination of sensors, cameras, artificial intelligence (AI), and GPS to navigate roads without human drivers.

But what does this mean for the future of mobility?

Autonomous vehicles have the potential to make transportation safer. Most road accidents are caused by human error speeding, distraction, or poor decisions. Self-driving cars, in theory, can react faster, follow traffic rules consistently, and avoid risky behaviors.

🔍 How Do Autonomous Vehicles Work?

Autonomous vehicles rely on a network of sensors and AI algorithms that detect obstacles, read traffic signs, follow lanes, and respond to traffic signals. Using machine learning, the system improves over time by learning from past experiences and real-time data.

There are five levels of automation, from level 1 (driver assistance) to level 5 (fully autonomous with no steering wheel or pedals). Most current prototypes are between levels 2 and 4.

Benefits of AVs

  1. Improved Road Safety
    Human error causes over 90% of road accidents. AVs can help reduce crashes by avoiding distractions, fatigue, or risky behaviors.
  2. Reduced Traffic Congestion
    Self-driving cars can communicate with each other to optimize traffic flow. This can reduce unnecessary braking and acceleration, making traffic more fluid and energy-efficient.
  3. Increased Accessibility
    AVs offer mobility solutions for the elderly, people with disabilities, and individuals who cannot drive, helping them regain independence.
  4. Environmental Benefits
    Many AVs are electric, contributing to lower emissions and promoting sustainable urban mobility.
  5. Efficient Use of Parking
    Autonomous cars can drop passengers off and park themselves efficiently, reducing the need for large parking spaces in crowded cities.
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Climate Change: A Global Challenge

drone view of a green landscape with half in drought. concept of climate change, environment and global warming. 3d rendering

Climate change is one of the biggest problems humanity faces today. It’s not just a future threat — it is already affecting our planet through extreme weather events, rising temperatures, and melting ice caps.

Human activities such as burning fossil fuels and deforestation increase the levels of carbon dioxide in the atmosphere. This strengthens the greenhouse effect and causes global temperatures to rise.

  • The consequences are serious: droughts, floods, wildfires, and threats to many ecosystems.

To fight climate change, we need global cooperation and changes in our daily habits. Using renewable energy, recycling, and reducing waste are all important steps we can take to protect our planet

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