Working at the computer causes back and wrist pain. Not getting enough oxygen results in headaches. Spending a long time in a sitting position, not moving, staring at the monitor - all this is not human nature. How to minimize the harmful effects of computer driving on the body

Choose the right desk

The desk is to be profiled at the front so that you can slip under it and rest your wrists. The table top should be at such a height that during work you can maintain the natural position of the hands (right angle between the shoulder and the forearm).

The keyboard must be placed on the desk at such a distance from its edge that you do not have to rest your wrists on the edge of the furniture (i.e. approx. 10 cm).

Keep your forearms parallel to the floor as much as possible, your elbows at a 90-105 degree angle, and your hands at or slightly below the level of the elbows.

Therefore, the armchair should be equipped with armrests, it is worth using mouse pads and pads in front of the keyboard.

The monitor must be at a distance of 40-75 cm from the eyes, which is at your fingertips. It must not be too high so as not to bend your head while working.

Its main edge should be on the line of sight. Ideally, the monitor should be positioned at least 1 m from the window with its side to it, so that no light is reflected in it.

Learn to sit properly

The chair should be softly padded, with the backrest and seat adjustable in height and inclination, with adjustable armrests that will not obstruct the chair from moving to the desk.

The task of the backrest is to support the natural curvature of the spine (if it is not, use a special pillow-roller with rubber, make sure that it is attached to the lumbar spine).

The chair must have wheels and a swivel seat so that you do not have to twist your body while working. Adjust them so that you can keep your whole feet on the floor and that your thighs are not pressed against the seat.

The feet can be placed on a footrest, preferably adjustable in height and angle, so that they are placed flat. Do not cross your legs and cross your legs - this contributes to the formation of varicose veins.

Don't bend over, don't hump, don't stretch your head forward.To prevent overstraining the hands and carpal tunnel syndrome (tingling, numbness, pain), make sure that your wrists do not rest directly on the table top or hang over its edge while lifting the hand holding the mouse. Move the mouse with the whole hand movement.

Bad habits at work

Movement prevents back pain, headaches and visual disturbances

Lack of exercise for hours weakens the muscles and ligaments that keep the spine in the correct position. In addition, the sitting position puts a lot of strain on him (twice as much as standing).

Spine overload causes symptoms such as: neck pain, back pain, but also pain in arms, legs, head, and visual disturbances. To avoid it, move every now and then - stretch your back, push out your chest, shake your hands, stretch your fingers, breathe deeply (using the diaphragm), take a walk.

Do some anti-varicose exercises: stand on your toes or sitting, straighten and bend your feet, make small circles with them.

Blink, moisturize your eyes - conditioned air is bad for your eyesight

In the natural process of seeing, we look at more and more different objects, at different distances from the eyes. Working in front of the monitor, we focus our eyes on one object for hours.

Effect - relaxation of the eyeball muscles, problems with accommodation and visual impairment. In addition, we do not blink very much while working. This is because the eye movements associated with the transfer of eyesight from the monitor, e.g. to the keyboard or documents, are read by the brain as blinks.

As a result, it does not make the eyelids really blink. This makes the eyeball poorly moisturized. The condition of the eyes is aggravated by dry, conditioned air - they start to sting, tear, the conjunctiva is red.

How to help yourself? Remember about eye exercises - take the breaks you are en titled to (5 minutes every hour). Look out the window, make eighth sightings, cover your eyes with your hands and blink. If you have dry eyes, put in the so-called artificial tears. Don't forget to blink every 3-5 seconds.

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