See gallery 4 photos

You sit comfortably tapping the keys with your fingers. However, if you spend at least eight hours a day at the computer, your spine, hands, and eyesight may fail to obey you over time. What to do then? How to protect the spine and hands from pain, and the eyes from vision problems?

Many hours of workworking at the computeris the everyday life of many people. The computerpowered by electricitygenerates 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 housing, which means that there are so few X-rays that you can forget about them.

Bad habits at work

Computer work and vision problems

After several years of working at the computer, we start to complain of eye problems. They burn, water, itch, hurt. Plus there are headaches. Visual acuity deteriorates. No wonder - the body rebels against overexploitation when we stare at the glowing monitor for hours. The computer screen, made of glass, reflects the light falling on it, just like a mirror. During longer work, these reflections, overlapping the image from the monitor, tire the eyesight. 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 can ask the optician to use glasses with an anti-reflective layer. It also prevents images from reflecting deeper in the room this timehowever, from the inner surface of the glasses (objects standing behind us do not bounce). It is also worth remembering about the correct positioning of the monitor: in front of us, not to the side, and so that the screen is slightly below the line of sight. The top of the computer table should be lit with a lamp with an opaque shade; the light then shines up and down, and not directly in the eyes. If the table is about 1 square meter, 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 reasonably bright and matte. The room we work in needs less lighting than the desk. A hundred light bulb is enough for every 10 square meters of space.

Despite observing these rules, eyes at the computer get tired anyway. To prevent this from happening, for example, take a short break every hour and do a few exercises - you can find out the details in the photo gallery.

Important
  • According to the provisions of the labor law, the rooms in which people work with computers must be sufficiently high (preferably 3 meters), with daylight and electricity. Air humidity should be at least 40%, at a temperature of 18 degrees C. For each employee there should be at least 2.5 m2of an area not covered with furniture and equipment.
  • The height of the table is to allow for comfortable positioning of the legs underneath it. The table top should be matte and not too narrow so that the screen is at least 40 cm from the eyes.
  • The chair is to be on wheels, with adjustable height, high backrest and the so-called armrests.
  • If the computer stations are located one behind the other, the distance between the back of the computer and the head of the next person must not be less than 80 cm (unless the places are separated by curtains or partitions); the distance between computers standing in one row is to be 60 cm.
  • The keyboard and the monitor should be movable, the monitor must rotate around its axis and set at the right angle.

A comfortable chair is a relief for joints

  • Your back and hands get tired at the computer. It is worth taking care of a comfortable keyboard and a suitable chair.
  • There are various types of keyboards in stores. It is good to choose the so-called ergonomic (slightly wavy in shape). Setting 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.
  • A good chair is essential for the comfort of our spine. The height-adjustable one will be the best. During work the thighs and calvesthey should form a right angle, the feet must rest comfortably on the floor, and the seat of the chair must not put pressure on your thighs underneath. With adjustable height, we can easily adjust the seat to sit comfortably and be at least 30 cm from the keyboard (this prevents slouching at work and neck pain). Elbow supports are an important element 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.

Exercises to relax the spine muscles

1. Breathing

  • Sit comfortably in a chair, do not 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 your palms on your stomach rise. Hold your breath for 1-2 seconds.
  • Begin exhaling - slowly but fully. You will feel your belly drop under your hands. The exhalation must be full, expelling all the air from the lungs.

Repeat four times. Stop exercising if you feel dizzy.

2. 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.

3. Shoulder circulation

  • Stand, hold your left wrist behind your back with your right hand. Lower your arms and relax them without releasing your wrist.
  • As you inhale, very slowly move your arms forward, then lift them up toward your ears.
  • As you exhale, lower your arms backwards to return to the starting position.

"Zdrowie" monthly

See the gallery of 7 photos

Category:

He alth