We sit comfortably tapping the keys with our fingers. However, if we spend several hours a day at the computer, the spine, hands and eyes may fail to obey us one day. What to do to prevent this from happening? How to properly prepare a workplace at the computer so as not to tire your eyes and spine?
powered by electricitycomputergenerates an electromagnetic field (a similar one also exists, for example, at high voltage lines). However, its intensity in the computer is so negligible that it is difficult to talk about harmfulness. It works even … relaxing - that's why our cats and dogs are eager to get along at working computers. If we want to be extremely careful, we can move the computer away from the desk as far as the cable length allows. The intensity of the electromagnetic field decreases with the distance. Monitors, apart from the field, emit also residual amounts of X-rays. Fortunately, the ones that are produced today have the word "low radiation" on the casing, which means that there are so few X-rays that we can forget about them.
Eyes under protection
A computer screen made of glass, like a mirror, reflects the light falling on it. During longer work, these reflections, overlapping the image from the monitor, tireeyes . The best solution is to put an appropriate filter on the monitor. Good filters suppress reflections from deeper in the room, even if you are looking at the screen at a 45-degree angle. Particularly recommendable are the so-called filters. circular polarization (they are produced by e.g. Polaroid). They are additionally darkened and improve the contrast of the image several times. So we see much clearer, sharper. "Eyeglasses" working at the computer may ask the optician to use glasses with an anti-reflective layer. It also prevents reflections from the depths of the room, but this time from the inner surface of the glasses (objects standing behind us do not reflect). It is also worth remembering about the correct positioning of the monitor: in front of us, not to the side, and so that we have the screen slightly below the linesight . The top of the computer table should be illuminated with a lamp with an opaque shade; the light then shines up and down, and not directly in the eyes. If the table has an area of approx. 1 m2, it is best to illuminate it with a 100-watt light bulb.The lamp must be positioned so that the light does not reflect on the keyboard. Otherwise, we will experience the so-called glare (and this is not about a creative inspiration). Ideally, the worktop should be bright and matte. The room we work in needs less lighting than the desk. A hundred light bulb for every 10 m2 of surface is enough. Despite these rules, eyes at the computer get tired. To prevent this from happening, it is worth taking a short break every hour and doing a few exercises.
Bad habits at work - how do they affect he alth?
You must do itBreathing
- Sit comfortably in a chair, don't cross your arms or legs. Loosen your clothes if you are under pressure. Close your eyes. Place your hands on your stomach above the navel. - Take a deep breath through your nose until you feel the palms of your stomach lift visibly. Hold your breath for 1-2 seconds.
- Begin exhaling - slowly but surely. You will feel your belly drop under your hands. The exhalation must be full, expelling all the air from the lungs.
- Repeat all steps four times. Stop exercising if you feel dizzy.
Shrug
- Stand with your arms down alongside your body. Take a deep breath and raise your arms as high as possible at the same time. Keep them raised and tense as you hold your breath. Count to five. - Exhale quickly and lower your arms very vigorously.
- Repeat this exercise four times.
Shoulder circulation
- Stand, hold your left wrist behind your back with your right hand. Lower your arms and relax them without releasing your wrist.
- While inhaling, very slowly move your arms forward, then lift them up toward your ears.
- As you exhale, lower your arms, move them backwards, that is, come back to the starting position.
Relief for the spine
Your back and hands get tired at the computer as well. You should have a comfortable keyboard and a suitable chair, there are various types of keyboards available in stores. It is good to choose the so-called ergonomic (slightly wavy in shape). The positioning of the keys is less tiring for your fingers when typing, and an additional strip, gently reducing the height between the keyboard and the table, allows you to avoid pain in the wrists. For the comfort of our spine, a good chair is the basis. The height-adjustable one will be the best. When working, the thighs and calves must form a right angle, the feet must rest comfortably on the floor, and the chair seat must not put pressure on the thighs underneath. With adjustable height, we can easily set the seat so that you can sit comfortably and be at least 40 cm from the keyboard (this prevents slouching at work and neck pain). Essentialelbow supports are part of the computer chair. Thanks to them, we avoid later shoulder pain. If the chair we choose is swivel, on wheels and has a high backrest - it will significantly improve the comfort of work. First of all, we will avoid unnecessary movements, and secondly, we will be able to rest a bit during work. Orthopedists recommend that all those who work at the computer take 2-3-minute breaks every hour and stretch in the chair. This is good for the spine.
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