When there are diseases of the spine is necessary to pay attention to prevention of recurrent acute and exclusion provocative factors.
Enemies of health and performance:
If you have any pathology of the musculoskeletal system, we do not always take into account the importance of the prevention of recurrent exacerbations and avoid provocative factors. The enemies of health and performance: 1. Irrational working posture. 2. Long-term static overload the musculoskeletal system 3. Irrational lighting. 4. Bad climate. How did this looks unsustainable working posture: 1) The bent back, his face in the monitor (with an overload of the cervical and upper-thoracic), or vice versa vossedanie in a deep armchair, on the sofa (with an overload of the lumbosacral) 2) Pose “The Steadfast Tin Soldier”, ie excessive candor and constant back muscle strain
3) Not a few people do not sit on the buttocks, and the sacrococcygeal junction or sacrum than call later pathology tailbone and various dysfunctions of the pelvis. 4) Long-term asymmetrical posture. No one will doubt bond neck pain and back pain after a long uncomfortable trip on a train or bus, when our attention is not keen on anything, but this is the connection disappears in the working atmosphere in the event of a workplace is not optimal and static overload, as a person in this process captivated the attention and it is steeped in the workflow. An example of optimal workplace:
In humans, the spine is adapted for movement in a large degree of freedom and varied postures at different angles, but the ligaments and the muscles are not designed to experience prolonged static load suboptimal conditions in the case of repetition leads to methodological malnutrition cartilage, ligaments and muscular . In the evolution of human physiology formed to facilitate bending of the spine in a vertical position of the body carries the load on the ligaments and muscles. If not optimal body position – we do not keep these physiological bends and optimum ergonomics of the focus on compliance with physiological principles.
Tips for optimizing your workspace:
When you use the keyboard, your shoulders should be relaxed. Shoulder and forearm should form an approximate right angle, wrist and arm should be approximately the same line. Change hand positions to avoid fatigue – because some users may receive the discomfort in the arms or wrists after intensive work without breaks. Place the mouse at the same height as the keyboard to work with it comfortably and not have to drag on. Use the special mouse pad or sew something for the wrist joint to prevent carpal tunnel syndrome. It is best to use adjustable chair that provides a rigid and comfortable support. Need to adjust the height of your chair so that your thighs are horizontal and your feet can reach the floor. The back of the chair should support the lower back. This must be achieved in order to avoid fatigue, too.
If the chair back under sub-optimal angle – use the land in a deep chair, so that the sacrum touching the chair back, just above the sacrum, place a pillow (you can do roll of plaid) – is necessary for the preservation of physiological lumbar lordosis. It should sit on the ischial tuberosity, and not on the tailbone or sacrum. You may have to lift the chair so that your forearms and hands are at the proper angle to the keyboard. If you can not provide a convenient location for the feet on the floor – use a footrest with adjustable height and tilt to make up the gap between the floor and your feet. If she uses shoes with long heels – should be sitting down at the workplace to change the shoes used shoes or slippers without heels. In addition, it is possible to lower the positioning of your chair, but you must remember the position of the hands. Alternatively, you can use a table with shelf for keyboard and mouse, which is slightly lower the input controller than on a normal working surface. The position at the table should not be much far off, so as not to stretch and bend to the table. You can optimize the position of sliding the chair on cam distance between the table and the abdomen, and the arms should not be on weight, and have focused on the forearm. Set the monitor is necessary so that the top of the screen is at eye level when a person is sitting at the keyboard (as a variation – a little above or below eye level). The monitor must be on a strictly against the person, and not at an angle from the side. The best distance from your eyes to the screen is 45-70 cm In addition, one should try to minimize glare and reflections on the screen from fluorescent lights and close the windows. You can also try to reduce the illumination by means of a screen or stand. Take a break every 25-45 minutes, to avoid over-voltage from static positions.
Possible optimization work on the notebook:
Position the monitor. The upper part of the screen should be at eye level and look at the center of the screen is directed at a slight downward angle. Place the keyboard on the same level with the elbows. During the printing on the keyboard keep your wrist straight. Keep your head and neck in a relaxed position. If you have a high chair leaning his head against the back and avoid excessive neck flexion or rotation. To back was straight, do not sit on a stool, use a chair and a chair with a high back. If your chair is adjustable for height, then make sure that your thighs are parallel to the floor or slightly above the knees and your feet flat on the floor. When you work at a desk, if possible, use an external keyboard and a more ergonomic mouse instead of the touchpad.
Take a break every 25-45 minutes, to avoid over-voltage from static positions. For the comfort of working at a laptop in an ergonomically correct position invented a special device – a special stand and folding tables for laptops