Today, many people work all day long sitting at a desk or in front of a computer. As a natural result of this, we encounter weight problems and, more importantly, it is possible to encounter waist, neck, shoulder and back pain. For example, the load on our waist when we are sitting is significantly greater than the load on our waist when we are standing. In fact, research has shown that people who spend most of their daily working hours sitting are at a higher risk of developing a herniated disc than those who stand. So what to do then? Since it is not possible to change our working system, some applicable suggestions and precautions can be evaluated to prevent these pains.
Trying to be in an upright position while sitting on a chair or sofa and making it a habit
Getting up at least once an hour and doing relaxing movements for the waist, neck and back or taking a short walk
Exposure to drafts while sitting due to air conditioning and open windows and causes stiffness and severe pain in the back muscles. Creating a working environment that stays away from such environments
To sit on a chair or armchair, instead of suddenly dropping ourselves onto the seat as if we were falling, slowly and controlledly moving to a sitting position
When sitting on a chair or sofa, not to pick up an object, even a light one, by leaning forward
WHEN SITTING IN FRONT OF THE COMPUTER, WE SHOULD TAKE CARE OF THE FOLLOWING:
The height of the sitting chair should be adjusted so that the hips are at a right angle on the body.
The chair should have a support that fits the waist. If this section is not available, external waist support can be used.
The height of the table should be 65-70 cm.
Shoulders should be relaxed.
Arms should be horizontal or slightly above, elbows and hands should be in a straight line.
It is important that the upper part of the legs is horizontal.
The knees should be at a 90 or 110 degree angle. If necessary, a small inclined footboard can be placed under the foot to ensure this.
Knees should not remain in the same position for a long time and should be moved frequently.
Hands should be rested at regular intervals.
The mouse should be grasped lightly, and if possible, the keyboard should be preferred.
ALSO FOR THE HEALTH OF YOUR EYES:
Before using the computer, you should undergo an eye examination, your vision should be examined. If there is a defect, it must be corrected.
45 – 75 cm from the screen. should sit far away.
The eye's perspective should be 20 - 30 degrees above.
The upper edge of the screen and eye level should be at the same level. should be careful.
If a paper holder is used, it is important to keep it at the same level as the screen.
The room is dimly lit and the lighting is 30-50 candles. and should be indirect.
The light should not fall on the screen at a right angle.
Light reflections and glare should be prevented.
Read: 0
