Long hours spent working at the computer can make you sick. What to do to avoid trouble? How to work at a computer without getting tennis elbow, carpal tunnel or eye diseases? What about back pain?

Can youat your deskget sickdisease ? According to the Ergotest study, only 1 percent. workplaces in Polish offices are adapted to the needs of employees, 53 percent does not meet ergonomic requirements. He alth problems are a consequence of badly organized and equipped workplaces. As many as 8 out of 10 office workers complain of eye pain and visual acuity disorders, and more than half complain of back problems.

Diseases at the desk: elbow

Elbow pain is usually the result of overloading the muscles that straighten the fingers and wrist, which are attached to the elbow. Threats: tennis elbow - it is a disease not only of athletes, but also of people working at the computer. The symptoms are pain in the outer part of the elbow which may radiate to the wrist or shoulders, as well as weakness of the wrist and difficulty in performing simple activities (e.g. opening the door). How to prevent:

  • Rest your elbow on the armrest while working.
  • Try not to twist your hand (e.g. when screwing a light bulb).
  • Perform a simple exercise several times a day: clench (for 10 seconds) and open your hand vigorously.

Diseases at the desk: eyes

Wrong setting of the monitor, inadequate lighting of the workplace and too rare blinking of the eyelids tire the eyes quickly. Risks: Blurring of the image, a feeling of burning and pressure, dull pain in the eyes, tearing, reddening of the conjunctiva, worsening of vision defects.

How to prevent:

  • If general lights are not adapted to work at a computer, use an office lamp, taking care that its light (incident directly and reflected, e.g. from a monitor, keyboard) does not dazzle the eyes.
  • Make sure you have the maximum field of view beyond the screen - ideally you can see the room, not the wall, behind it.
  • Ventilate the room regularly as computers have a negative effect on air quality.
  • If you feel your eyes are dry, use drops while working at the computer for a long timeremember to blink.
  • Regularly clean the screen with special preparations, because pollen and dust combined with polarization may cause allergies.
  • Use the cradle when transcribing notes.

Diseases at the desk: spine

Sitting in one position overloads the muscles around the spine and results in their contractures. The most stressed is the shoulder girdle (neck, shoulders, shoulders) and the lower back. Risks: Painful muscle tension in the shoulder girdle (sometimes accompanied by numbness of the fingers, dizziness), degenerative conditions in the cervico-shoulder region, low back pain, curvature of the spine.

How to prevent:

  • Do not slouch or stretch your head excessively forward.
  • If the chair is not contoured, use a lumbar support that allows you to maintain proper posture and reduce the strain on your lower back.
  • Change your body position as often as possible, e.g. get up, talk on the phone or put away documents.
  • When talking on the phone, do not hold the handset with your shoulder.
  • Relax your neck muscles every now and then - with your right hand, embrace your head and tilt it to the right, in this position, stretch the muscles for several seconds, and then switch sides.
  • Get up every 1-2 hours, walk a few steps.

How to work he althy?

Diseases at the desk: wrist

Repetitive hand movements and incorrect positioning of the hands when typing on the keyboard (raised wrists) and frequent use of the mouse are the causes of wrist injuries. Risks: Tendon sheath inflammation (computer mouse syndrome) that presents with pain when using a mouse or typing; carpal tunnel syndrome caused by prolonged pressure on a nerve and an artery in its vicinity, the symptom of which is numbness of four consecutive fingers, weakening of the hand strength, pain in the hand intensifying at night. How to prevent:

  • The forearms should be comfortably placed on the desk top - wrists must not rest on the edge of the table.
  • To minimize strain on your wrists, use gel rests - place them in front of the keyboard and mouse.
  • Don't squeeze your mouse and hit the keys hard while typing.
  • Perform a few exercises to relax your fingers and wrists every hour: shake your hands, fold your fingers together at the nape of your neck and hold for a few seconds, make a circle in the air with your hands.

Diseases at the desk: legs

When the legs are immobile for a long time, the so-called a muscle pump that helps to pump blood to the heart by overcoming gravity. Putting one leg on the leg, too tight clothes and underwear are disturbingfree flow of blood from the legs. Risks: Tingling feet, swollen ankles and calves, feeling of heavy legs after a day of work, broken blood vessels, varicose veins. How to prevent:

  • Move your feet from time to time: make small circles with them, alternately straighten and bend your feet, walk in place. Rest your extended legs on a chair or desk whenever you can afford it.
  • Walk a few steps every hour, climb on your toes, walk in place, lifting your knees high.
  • A good solution is to use a special footrest with a convex surface for foot massage. There are also models with two movable platforms (they look like a stepper).
  • Try to wear loose-fitting clothes. Avoid wearing tight underwear, socks and clothes with tight cuffs, tightened jeans.
  • When you come to work, change the high heels to light and comfortable shoes.
  • Regularly practice exercises that activate the muscle pump - cycling, jogging, swimming, dancing are invaluable.
You must do it

Fatigue in one position, monotonous hand movements, staring at the screen make us get up from the desk tired and sore. This can be changed by arranging the workplace according to the principles of ergonomics.» The desk - its height must be adjusted to the employee's height, the table top should be at the level of the elbows. It should be deep enough for the monitor to be at arm's length, and the keyboard at least 10 cm from the edge. » The chair should be adjustable in height, backrest and armrests. It is best when it is rotatable and contoured. It is set at a distance of approx. 40 cm from the keyboard, the seat at such a height that the feet are flat on the floor, the knees are bent at right angles, and the hands are resting on the armrests. The backrest is to be adjusted so that it supports the lumbar spine well. » Monitor - free of harmful radiation is liquid crystal (LCD). Older CRTs should have filters or an anti-reflective layer. The screen should be placed 40-75 cm from the eyes straight ahead, and its top edge slightly below the line of sight.

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Spine, bones, joints