Take short breaks during the day and rest your muscles and joints
If office workers do not use their bodies correctly or do not work under suitable conditions, they may face occupational musculoskeletal diseases. Accumulated traumatic disorders of soft tissues are rapidly increasing in modern societies. As a result of accumulated trauma in office workers, primarily soft tissues and secondarily bones and joints are affected. The neck, waist, arms and legs are often damaged. In addition to the profession, various personal, environmental and physical risk factors increase patients' complaints.
30-60 seconds of stretching exercises are important for blood circulation
The most common occupational musculoskeletal diseases are neck pain and myofascial diseases. These are diseases that concern the upper part of the body, such as pain syndrome, nerve compression in the elbow and wrist (carpal tunnel syndrome), tennis and golfer's elbow, muscle compression in the shoulder joint, tendinitis and bursitis. These diseases are caused by poor working positions, repetitive and vigorous activities, stress, working without breaks, and poor working conditions; In addition, these diseases may develop due to psychosocial factors such as high professional expectations, lack of job satisfaction, and low social support.
What needs to be done to protect against office diseases;
•The working environment is well evaluated and new arrangements should be made. Care should be taken to ensure that equipment such as the chair, table, screen, keyboard and mouse on the work desk are suitable for health.
- Proper posture is very important.
- The sitting position should be changed frequently.
- Simple exercises that can be done at the desk should be done, even if it is 5-10 minutes, while working.
- The person should choose a work chair that is suitable for the person's spine structure, height and weight, adjustable in height, and with wheels to move easily.
- You should sit close to the table.
- Feet should not be extended while sitting.
- Thighs should be parallel to the floor while the feet are on the ground.
- The person should view the monitor at the width of his or her eyes. Positioning at least 65 cm away and slightly below eye level If the text and the text on the screen cannot be seen, the monitor should not be brought closer or the size of the font should be increased.
- The keyboard and mouse should be at elbow level.
- Forearms and wrists should remain parallel to the floor.
- Work. The height of the area is measured with the upper arm hanging freely at the side of the body and the forearm at a right angle to the upper arm. Necessary adjustments can be made by raising or lowering the work surface or seat. The height should not exceed elbow level.
- The keyboard should be placed in a way that requires minimum effort.
- Forcing movements should be avoided when reaching for working tools such as phones and mice.
- Elbow, forearm and Your wrists should not rest on hard surfaces, protective pads should be used for these areas.
- From time to time, different hands should be used by changing the location of the mouse, moving it from right to left. Exercising different muscles reduces the risk of injury due to overwork.
- You should stand up and adjust the seat at regular intervals throughout the day. Changing the setting of the chair allows the joints to change posture and thus protects against muscle strains and tissue crushes caused by the chair.
- Appropriate exercises are complementary to the office ergonomics program. 30-60 seconds of stretching exercises every half hour regulates blood circulation, reduces discomfort caused by sitting in a certain position for a long time, increases efficiency and prevents mistakes.
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