Working on the computer at any freelancer or office worker, who has to spend hours at the computer, certainly there were problems with the spine. Affected by this problem, and me after, I began to work at the computer for a long time. Especially long sitting affected the cervical spine. Neck began to hurt, It appeared stiffness and slowness. And this despite the fact, I am three times a week, doing dance. With this need to do something - I decided, and began to search the network recommendations on disease prevention, associated with sedentary work.
Disease with frequent use of the computer
First of all, I found out, that the daily hours of work at the computer not only leads to diseases of the spine. Many of the "geek" with age catches up with a number of other diseases. These include:
- spine disease: scoliosis (different curvature of the spine), osteochondrosis (infringement of nerve endings), radiculitis, herniated discs of the cervical spine and koktsigoalgiya (coccygeal pain).
- infringement shoulder syndrome.
- Tunnel syndrome, tunnel syndrome wrist or. It arises because of the awkward position brush while working with a mouse and keyboard and is manifested by pain in the wrist.
- blurred vision: weakening of visual acuity, increased eye fatigue, myopia, conjunctivitis, increased intraocular pressure and other diseases. The main reason - eyestrain.
- circulatory disorders. Prolonged immobility sitting on a chair leads to stagnation in the pelvic organs, that can cause a whole bunch of diseases: hemorrhoids, anal fissure, gynecologic disease exacerbations (among women), prostatitis and varicocele (men).
- Headaches, as a consequence of other diseases, associated with blood circulation, cervical osteochondrosis and increased intraocular pressure.
- Mental disorders - fatigue, of depression, psychoses, etc..
Generally, picture poluchylas bezradostnaya. When long-term sedentary work to retirement can make a whole bunch of sores.
How to avoid illness
To avoid this, better to make timely prevention and follow the basic rules when working at the computer:
- Buy a special computer desk Online http://www.mik-mebli.ua/. The standard height of computer tables 74 cm. Ideally, the table should be a special stand for the keyboard and the ability to adjust the monitor's height. It is also desirable, to the floor table was enough space, so you can freely put your feet, bend and unbend your knees.
- Select the appropriate orthopedic chair. Armchair, first of all, It should be easy. For, that it provides an optimal working posture, should choose a chair with height-adjustable armrests and headrest. Important is also the possibility to adjust the height and angle of inclination of the seat and backrest, rotate the seat in the desired direction.
- sit properly. Comfortable fit will help to avoid many problems with the spine and joints. If you bought a computer desk and orthopedic chair, then you will be easier to adjust to the optimal position of the body. First of all, your feet must stand firmly on the floor or on a footrest. Thighs should be at right angles to the body, and lower leg - to the thighs. Try also not to cross legs. Wrists should be in the upper arms at or slightly below, and shoulders - strictly on elbows. It is desirable that the shoulders are in a relaxed position and were hanging freely, and the forearm rested on the arms of the chair. Between the shoulder and forearm optimum angle - 90-121 degrees. The head can be tilted slightly forward, back straight.
- make adjustments. A good monitor should have a sufficient number of colors (no less 256), screen size more 15 inches diagonally, resolution of at least 800x600 pixels and the size of grain - no more than 0,28 mm. Refresh rate - at least 75 Hz. The monitor should be within arm's lessons (from 55 to 80 cm.), and its center - at eye level. center of the screen - at eye level or slightly higher. The monitor should be tilted slightly back. it is recommended not to put the monitor in front of the window. It is better to have an angle 90 degrees to the window. If you sit facing the window and the sun is shining in your eyes, hang blinds or curtains. the room lighting should be subdued and uniform. Regularly wipe the screen. If dust accumulates on the screen will make the image more dim and blurred, why are more tired eyes. The same advice applies to the glasses.
- Rest your eyes. To read from the monitor use the easy-to-read font, preferably black on a white background. If necessary, you can increase its size. To avoid dryness of the cornea, try to blink more often and looks from the monitor to remote objects. For example, look out the window. If you feel, that the eyes are tired, close them 2-3 minutes and try to relax. Perform daily exercises for eyes. Drink plenty of clean water.
- limber up. every 60-80 minutes when using a computer to arrange a 15 minute break. If you over-loaded cases, Try to get out from behind the table and warm up for at least five minutes. Walk around the room or office, stretch, massage your neck and some simple exercises zapyastya.Sdelayte: clenching and unclenching his fists, raise and lower the shoulders, tilt your head from side to side and back and forth, bend and unbend feet. If you are very tired - rinse with cool water face and hands. Warm up and cool water will help you cheer up and improve productivity.
- Ventilate the room and do wet cleaning. The fresh air in the room, the better it will work your brain. Do not forget to wipe the keyboard and mouse - they accumulate a lot of harmful bacteria.
A few simple tips will help you stay in shape and maintain your health during prolonged and frequent use of the computer. Remember, that the health care you need from an early age and better prevent the development of disease, than his pound of cure.
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