Nowadays, there are more and more white-collar workers. Office workers are prone to various [computer diseases], such as waist soreness, back pain, stiff shoulders, dry eyes, etc. because they work on computers for a long time.
Is there any way to prevent various computer diseases while working? Today, I will talk to you carefully.
Mouse hand, keyboard hand
Your fingers are no longer flexible and powerful? The right wrist is faintly black?
Don’t be afraid, this is not the poisonous gas that melts bones and palms. It will not extend to the heart and make people die. It is the precursor of [keyboard player] and calluses produced by long-term mouse clicking.
Although they will not die, if they are not corrected as soon as possible and let their wrists ache and fingertips tingle, they will probably develop into [mouse hands] [keyboard hands]-carpal tunnel syndrome or tenosynovitis. When the time comes, even chopsticks will not be used quickly and food will not be able to be delivered into their mouths. Is it sad?
Carpal tunnel syndrome and tenosynovitis are both caused by excessive wrist or finger activity or incorrect posture for a long time.
If you use the mouse and knock on the keyboard all the year round, the muscles (flexor tendons) on your hands will rub repeatedly, and inflammation such as hemorrhage, edema and exudation will occur in the tendon sheath, and the median nerve will also be involved.
It doesn’t matter if you don’t understand the above professional terms. In short, symptoms of numbness, pain and weakness will eventually occur.
If the following early manifestations occur, more attention should be paid:
- Thumb, index finger, middle finger, intermittent numbness and pain; Thumb weakness; Sore wrists.
How to solve it?
You can try to make a rest plan for your fingers and wrists:
- Every 30 minutes of using the computer, let your fingers and wrists rest for 2-3 minutes. Often shake your hands and rub your wrists to relax the muscles of your wrists and fingers. Change to a better ergonomic keyboard; Use the other hand to operate the mouse… … …
Can’t afford to hurt neck, shoulder and old waist
Waist soreness, back pain, shoulder pain? Is what the culprit?
Sitting for a long time is not correct.
How to solve it?
STEP 1 Proper Sitting Position
When we were in primary school, the teacher told us to hold out our chests, look up and tuck in our stomachs when sitting in class. The teacher was right. This posture can really help us protect our spine.
Model sitting posture:
- The knee is naturally bent at 90 degrees, and a foot pad is added when necessary. The thigh and trunk are 90 degrees, and the trunk remains vertical. Avoid bending over for a long time. Buy a computer chair with a backrest. Elbows should droop naturally and do not spread out. The computer desk should not be too high. It is better to have a computer chair with adjustable height to ensure that you have the most comfortable height.
2. Stand up and move regularly
Exercise can prevent joint stiffness caused by long-term immobility, and at the same time can promote blood circulation and prevent thrombosis.
Dry, sore, itchy eyes…
I believe everyone has a deep understanding of this!
What should I do?
How to solve it?
- Every time I look at the computer for a period of time (I can control the duration by myself, not more than one hour), I look at the distance. This is the most effective way. Adjust the brightness and font size of the screen to ensure that it looks effortless and dazzling. Pay attention to the distance between the eyes and the computer screen (preferably more than 60 cm), and the screen is slightly tilted; Blink more and [moisten] your eyes to prevent dry eyes.
Speaking of temperament…
Computers have been used for a long time and lack exercise. In particular, many programmers still eat irregularly. It is easy to have two kinds of outcomes, either thin or rigid.
At the same time, it is also possible to have deep eye sockets, hair loss and listlessness.
(Please supplement the relevant pictures by yourself here)
How to solve it?
Sadly, almost everyone knows these solutions, but the vast majority of people cannot do them:
- Try to go to bed early and get up early, and have a full rest. Eat on time, keep a low-fat and low-salt diet, and eat more fruits and vegetables. Exercise 3-4 times a week, jogging, swimming and playing ball games can be carried out for 40 minutes to 1 hour at a time.
Seeing here, perhaps you, as an office worker, smiled: Do you think I don’t want to? Watching the computer every day, the six-pack abdominal muscles of that year have already merged into one lump.
However, how do you know if you will become healthier without working hard?