Today it is difficult to imagine a workplace without a computer. We spend more and more hours in front of the glass monitor, both at work and at home. This has many negative effects on our he alth. At the end of the working day, your spine hurts and you have sand under your eyelids? So it's time to think about how you sit at work.

The research carried out by Ergotest 2007 showed that more than half of the computer workstations do not meet the safety requirements. The most common errors are excessive compaction of computers in the room, incorrect alignment to the window or the complete lack of natural light, and inappropriate heights of desks and chairs. There are also our bad habits. A common mistake is, for example, placing the monitor on the side of the desk, which makes us sit with our body twisted all the time. In addition, few people remember to take 5-minute breaks from work in front of the computer every hour (this will provide our eyes with a short rest). And yet it is enough to walk around the room, water the flowers or do a few simple exercises.

What are the effects?

You don't have to wait long for the results. At the end of the working day, our backs, wrists hurt, our fingers and feet feel unpleasant numbness, and more and more often it is accompanied by eye pain, dryness and burning under the eyelids. Working at the computer is the most strenuous for the spine and eyes. This group of pains associated with the skeletal and muscular system, and caused by biomechanical effects on the back, hands, neck and wrists, are referred to by specialists as Cumulative Trauma Disorders (CTD), i.e. ailments resulting from micro-injuries. They differ from traditional fatigue in that they do not manifest themselves quickly, but only after some time. However, then they are difficult, and sometimes even impossible to cure, which is why prophylaxis is the best. Long-term work at the computer poses serious threats to eyesight. In many people, it causes myopia, not always temporary, blurring of the image, double vision, dull eye pain, lacrimation, reddening of the conjunctiva. Still other consequences of the lack of ergonomic principles at work include circulatory disturbances and tissue hypoxia as well as exacerbation of skin lesions such as rosacea or allergies. Research has also shown an increase in miscarriageswomen who spend more than 20 hours a week in front of the monitor. All these ailments are aggravated by stress, our inseparable work companion, and the lack of exercise, not to mention the lack of simple but systematic exercises in free time. Following the 3 x 30 x 130 rule (three times a week, 30 minutes each, with a heart rate of 130) would protect us from many diseases.

Bad habits at work

Worth knowing

What should you pay attention to?

  • As far as possible, adjust the height of the chair so that you sit upright, slightly tilted back, with your back supported, with your feet firmly on the floor. Shops offer special backrest overlays that properly profile the position of the lumbar spine. On the other hand, a chair with adjustable height of side backrests will effectively relieve the muscles of the forearms.
  • The optimal distance from the monitor is the length of an outstretched arm. To avoid overloading the cervical spine, position the monitor so the top of the monitor is at or slightly below the line of sight.
  • Monitor, keyboard and working person should be in a straight line so that working at the computer does not force the torso twist.
  • According to ergonomic guidelines, the monitor should be sideways to the window. Any other positioning, in front of the window or in the position of the window behind the monitor, causes that sunlight blinds the worker, hinders his work and adversely affects his eyesight.
  • To avoid straining your wrists while typing, place the keyboard at or slightly below your elbow level. If this is not possible, buy a gel pad for the wrists.
  • The most advantageous for your eyes is to have typed documents in the line of sight, which are provided with special stands. Your eyes will then be less strained.
  • Even with modern monitors, be sure to wear safety glasses. Also remember to constantly moisturize the eye mucosa, e.g. with a firefly or the so-called artificial tears.
  • Don't sit with your legs crossed on top of each other. There are two arteries under the knees, the pressure of which causes circulation problems (e.g. varicose veins).

The list of safe computer work recommendations is long. To check your position and your rights, see the websites http://www.ergotest.pl/ or http://www.ciop.pl/.

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He alth