10 tips for maintaining health and reducing back pain while working
If you are a person whose new job requires work from home, you most likely use your laptop computer on a regular table, kitchen table, or on your bed. It is also possible that you are not in a healthy condition. If you do this only for short periods of time, you don't have to worry, but with the Corona pandemic and weeks become months, it is likely that the situation will last.
And if you already feel physical exhaustion, the bad news is that you may damage your body with a stunted muscular injury, such as back, neck, and shoulder pain, carpal tunnel syndrome, or even vein thrombosis.
Here are these ten tips provided by "Time" magazine so that you can maintain your health and reduce back pain during your work:
1- Place the computer in front of you horizontally
Keep your screen at a comfortable height, so you don't have to look down. If you have a separate screen or are using a laptop computer, you may have to place it on a stack of books or a box to lift it to a comfortable position directly in front of you.
2- Place your device next to a bright window
Until the chances of eye fatigue reduce glare, do not work with your back to the window because the light from the sun will cause glare on the screen. It does not work while you are facing the window directly because your eyes will be affected by light.
3- Show paper documents on a document holder
Do not read from the iPad, or place the paper on the desktop, because you will have to bend your neck and move your head up and down continuously, try to use a vertical document holder or place the iPad on a holder.
4- Sacrifice the keyboard or mouse at a comfortable height in front of you.
If you use a keyboard and mouse and raise the screen to the level appropriate for you, be sure to place your forearms and hands straight, and make sure that your arm is close to your body when using the mouse. So as not to wear the nerves of your hands and shoulders.
5- Do not use a armrest
It may seem to provide support, but putting anything under your wrists will put pressure on the tendons of the bending of the fingers and on the median nerve, increasing the risk of carpal tunnel syndrome.
6- Switch between writing / mouse and using the microphone for voice input.
Voice input is serious for most texts and emails. This gives your arms, wrists and hands time to rest.
7- Sit on your chair
Do not try to sit upright, and do not bend forward, such as a turtle. Ensure that you can sit comfortably on your chair to the keyboard and mouse. If the chair does not have a good support for your lower back, use a pillow or a towel wrapped behind your lower back, it is a cheap and better alternative than nothing.
8- Relax your feet flat on the floor or use the foot support
If your feet do not reach the ground, use a box, pillow or pile of books as a footrest. Don't put your legs back under the chair and don't let them hang in the air, as this puts pressure on the thighs and limits blood flow to the lower legs and feet and increases the risk of stroke.
9- Determine the time you work on your bed
The bed is the worst place to work, but if you must, put a pillow behind your back to rest it, and put a pillow on your lap to lift the computer. Or buy a low laptop table to weaken it over your legs so you can use it without straining your neck.
10- Avoid standing for long periods of computer work
There are many people who think that standing is the best choice for their body, but that does not mean that you are standing all day. Where standing requires more energy than sitting and puts more pressure on the circulatory system, legs and feet.
And standing for long periods increases the risk of varicose veins. So try to stand and walk every 20 to 30 minutes, stretch and move to promote blood circulation and muscle relaxation.
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