Is it harmful to work at the computer. Caution - Incorrect Lighting! Expand your field of vision

How to properly organize work at the computer in order to avoid some occupational diseases? Like representatives of many other professions, computer scientists are also susceptible to certain diseases that are directly related to their professional activities.

Gone are the cathode ray tube monitors, huge history system blocks with powerful, constantly humming fans, along with them, the dangers of working in the immediate vicinity of such devices are forgotten. Working with a computer has become comfortable and safe, and many people spend their entire working day in front of the monitor. New "occupational" diseases have also appeared.

Health hazards associated with the use of video display terminals. Photometry in the workplace: the rationale for a new method. Ergonomic design for computer workstations. Epidemiology of neck and upper limb problems: psychosocial and personality risk factors and effective interventions in terms of biological behavior.

It is a multidisciplinary science that includes aspects related to anatomy, physiology, biomechanics, anthropometry, psychology, engineering, industrial design, computer science and administration, in order to provide a person with more comfort, safety and efficiency in any activity.

Diseases associated with working at the computer

In 2011, scientists from the British Physiotherapy Association stated that the human body is not designed for prolonged work at a computer and constant use. mobile devices, and therefore some diseases should be ranked as occupational diseases. In the foreign press they write about them: "text neck" (text neck), "smartphone finger" (smart phone finger). There are many other problems directly related to working at a computer.

Is it so harmless to work at a computer for many hours?

Autumn presents directly and effectively all pharmacies related to the topic. A short trip to the world of ergonomics. One definition: "The study of man and his work, equipment and environment." Ergonomics arose with primitive man, with the need to protect and survive. Directly primitive man began to apply the principles of ergonomics, making his own pottery to draw water from katsibams and cooking, to do so as to protect or kill animals. He did the same job with less effort, more comfort!

Nagging pains in the neck, frequent headaches, insomnia and irritability - these complaints are typical of all active computer users. Prolonged stay in a static position with the head tilted towards the monitor leads to squeezing of the blood vessels and nerves in the cervical region, which disrupts blood flow and affects the nervous system.

But it was in the industrial revolution that ergonomics emerged. In the great wars, this was of fundamental importance in the development of war with weapons and equipment, which must be accurate and qualified for use by soldiers of several countries with different anthropometric measures.

In World War II, Allies, grouped with the most diverse biotypes ever encountered in the military, began to realize that weapons had to be designed, assembled, disassembled, and used to "size" a soldier or engineer. As we can see, ergonomics arose as a result of the human need to increasingly use less physical and mental effort in daily activities. A computer, a calculator, are two examples of ergonomic products that reduce mental effort.

Long-term work with manipulators (mouse, for example) leads to pain in the joints of the hand that is constantly involved. The other hand is in perfect order. Feeling of numbness, coldness or soreness in the fingers, discomfort in the hand become a constant companion of a person.

Severe exhausting pains in the thumb area threaten those who constantly type SMS messages on a miniature smartphone keyboard. Keep in mind, doctors warn that smartphone finger disease is difficult to treat.

We can apply ergonomic research at home, in transport, at leisure, at school and especially at work, that is, anywhere. Ergonomics of methods and technologies, more American, a constant need to adapt a machine to a person. Ergonomics of work organization, European, study of the relationship between a person and work, how a person “feels” and “experiences” work.

The variety of movements means

Perfect integration between the working environment and the triad: Comfort - Safety - Worker Efficiency, can be considered the pursuit of ergonomics. To achieve this goal. Anatomy - Physiology - Biomechanics - Anthropometry - Psychology - Engineering - Industrial Design - Computer Science - Administration - this is the interdisciplinary nature of ergonomics that fascinates us so much!

Dry eye syndrome is familiar to many. This is dryness, redness, sore eyelids. At first, it is just unpleasant sensations and discomfort, but very soon it can result in overfatigue of the eye muscles and a decrease in visual acuity. Normally, a person should blink 20-25 times a minute, while the lacrimal glands produce fluid that protects the eye from drying out and maintains its even moisture. However, it was confirmed by experiments that, by focusing on work and carefully peering at the computer screen, people blink 12 times less often than necessary. In addition, in rooms where air conditioners or heating systems dry out the air, the air humidity is very low, and this is also very harmful for.

Ergonomics is a factor in increasing the productivity of companies and the quality of the product, as well as the quality of life of employees, as it is used to improve environmental conditions aimed at human interaction. Ergonomics is based on scientific knowledge about a person, that is, about their psychophysiological characteristics, from them, the development of equipment or changing them, and not in another form, that is, the application of knowledge in machines for the subsequent search for the right person.

Remove blockages with massage

One of the very little-known ergonomics, design ergonomics, which is planning, structures the entire project from human data. Much more economical in design, design, creating an ergonomic environment than later. Note. Consult an ergonomist before designing, defining, building, purchasing, setting up any work or play environment.

How to avoid occupational diseases for those working at the computer?

It is not difficult to avoid professional diseases of computer scientists. You just need to constantly take care of your health and do simple exercises. Diseases associated with computer work are easier to prevent than to cure.

Take a break from work for 5-10 minutes every hour, but not to smoke another cigarette or drink another cup of coffee, but to make a few simple movements: take your eyes off the screen, straighten your back, raise your shoulders, take them back and forth a few once.
Perform several circular movements of the head, bends back and forth, right and left.
Ophthalmologists strongly advise to do eye exercises several times a day: to direct your gaze into the distance, to an object outside the window, and then smoothly transfer it to an object located closer (but not to a computer), repeat 3-4 times.
Rub your palms together vigorously to keep them warm. Squeeze your fingers.
Move your feet, lifting them off the floor. Straightening on a chair, raise and lower your legs several times under the table, so that you feel the tension of the muscles of the thighs and abdominal muscles.
Get up and walk around the office. Ideally, do some simple exercises (like bends or squats) if possible.

In addition, it is important to regularly ventilate the work area and take care of the normal humidity in the office. If there are no humidifiers (although purchasing them is not at all problematic), then the situation can be corrected by growing green plants. Moreover, it is not cacti to use for landscaping (it is not known why, but there is a myth that they protect against electromagnetic radiation), and houseplants with large leaves. They evaporate a lot of moisture, naturally increasing the humidity in the office.

Ergonomics studies the working situation like. Striving to provide maximum comfort, safety and efficiency. Three main types. Ergonomics Correction Use a limited way by modifying the partial elements of the workstation, such as: Dimensions, Lighting, Noise, Temperature, etc.

It has limited effectiveness, it is expensive! Ergonomics of the concept Widely intertwined in the design of the workstation, tool, machine or production system, work organization and personnel training. Don't forget: When starting up, changing, expanding your office, production line, your job, contact an ergonomics specialist.

27-08-2011, 13:52

For example, the eyes of a farmer do not experience the same discomfort with which we have to live and work every day. At least when it comes to his "workplace" in the open air, in nature. Hardly any of us can let our eyes rest, wandering our gaze through the green fields and meadows!

Today, almost every second person works at his desk and for eight hours a day looks and concentrates his gaze on almost one place: we look at a computer monitor, sit for hours on documents or on a workpiece, that is, on the work that we need to do according to the nature of our business. The result of our many hours of work and the immobility of our eyes we get in the evening in the form of painful, reddened and overstrained and tired eyes. Because of this, we experience a sense of general fatigue, weakness, tension and lethargy.

An awareness of ergonomics enables the worker to take advantage of the benefits of his job. These are: Maintain good posture, correct use of furniture and equipment, such as how to use a chair correctly. Fracture implantation, gymnastics. How to inform people about your restriction on the body. How to teach people to be more effective with their bodies, employees, friends and family.

Encouraged by the presence of an internal ergonomics committee that includes company and employee representatives, it uses ergonomics tools to align to take full advantage of ergonomic design, be it design ergonomics or correction.

What you need to know for those who work a lot at the computer

Free, relaxed and natural vision depends on a variety of eye movements.

The variety of movements is understood as:

> changing the distance a person is looking at: from large to very small;

> changing the direction of gaze: at a specific object or simply in space;

Don't forget: the eugonomics of awareness. This is fundamental to the achievement of the goals proposed by the ergonomic project, because it is through training, lectures, refresher courses and continuous renewal that employees can be trained in the least destructive means of working for their individual health and, at the same time, will show you all the benefits of ergonomic suggestions for community health.

Problem number four - breathing disorders

The science of using human strengths and opportunities in the world of work. Loss of profit, because the globalized world today, highly competitive, requires high productivity and efficiency in all actions of the company and an ideal and winning team.

> constant change in the tension of the eye muscles: maximum tension and absolute relaxation. An important negative factor in working at a computer is that there is no change in muscle tension. If you are reading texts from a monitor or working with tables or performing graphic works, then your eyes follow exclusively the movement of the cursor, in other words, your gaze is constantly focused on one point.

Have you ever seen American money? The return is a test of the investment. Always think about investments, not costs! So Koreans, Chinese and Indians learned from North Americans. Full of stress and this poses many risks to your health. Problems spread throughout the environment. In artificial lighting up to chair type, several factors put your health at risk in a seemingly safe space. If you're feeling tired, your job may be at fault. Here are 8 reasons why it is harmful to your health.

Lack of air conditioner quality

Spend many hours staring at the screen

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After a long work at computers, the feeling that the eyes are as if "quadrangular".

This requires your eyes to keep track of very small images. These limitations tire our vision and strain our eyes. If you force yourself to continue visual activity even when you are already experiencing difficulties, then you are especially stressing the eyes. Your body also begins to react negatively to visual impairments, pain, and other eye irritations.

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Strictly tested for maximum performance. Operating system... Work and pregnancy can be compatible if you find a balance between the two. As a starting point, inform your employer that you are pregnant and think about how to adapt your workplace to your health at the moment.

When to tell your boss and coworkers that you are pregnant? Some women are superstitious and believe that pregnancy should be kept secret until the third month. However, it’s good not to shut up the truth for too long. The sooner you communicate, the longer your boss will find a replacement for you while you are mothering, and your coworkers will be mindful of your condition and be witty and understanding. Early pregnancy reports are important, and if you're having a problem pregnancy, you're often unwell, you have to go to research regularly and leave work, and you can't hide your morning sickness.

Probably, you yourself have repeatedly observed how the expression in your eyes changes after 6 hours of work at the computer monitor. It seems that the eyes are looking straight ahead and intently in front of them. This eye condition can be easily corrected with certain exercises.

Is it so harmless to work at a computer for many hours?

Many ophthalmologists and monitor manufacturers claim that working at a computer is harmless to our body. Under ideal conditions such as daylight, ergonomic workstation equipment and high-quality monitors, the risk of eye disease is minimized. Despite these assurances, most programmers and active computer users are convinced that visual impairments and headaches are largely provoked by working at the computer.

Can they only fire you because you are pregnant? Fear of being fired is the reason many women keep their pregnancy secret for as long as possible. It is a fact that many employers, now aware of their pregnant employee, are in a hurry to give her a notice of dismissal. Therefore, when you tell your employer that you are pregnant in order to secure a job, you must also provide your manager with a health statement issued by the health authorities.

In addition, to be able to use motherhood for two years and receive compensation, you must have 12 months of experience with the company you currently work for. And in order to fire a pregnant employee, the company must first obtain permission from the Labor Inspectorate, and then there are a number of provisions of the Labor Code that must be complied with.

The easiest way to help tired eyes at work is to select some point in the distance of the office and occasionally look at it from the monitor.

When working with a computer, the eyes do not look into the distance

Looking into the distance is almost impossible or severely limited while working at a computer monitor, since the gaze is constantly focused on a small space, which is the distance between the keyboard and the monitor. In this case, our eyes cannot look further than 50-100 cm. Therefore, for a long time, vision fixes only closely spaced objects, thereby weakening the ability of the eyes to see clearly and clearly into the distance.

When to get out of motherhood? Formally, motherhood begins 45 days before due date, but many women choose to go out early. The reason is that too little or too much pregnancy makes you feel tired, restless, sleepy, relaxed, and less focused and efficient at work. And if your work involves a lot of physical effort, constantly working on tasks, exposure to the harmful effects of cigarette smoke, air conditioning, computer exposure, harmful chemicals, night shifts, travel, it is recommended to leave as early as possible to motherhood to prevent possible problems during pregnancy, including miscarriage.

Due to hours of watching TV or working at a computer monitor, a person loses the ability to accommodate, that is, to the ability to quickly switch their eyes from a close distance to a more distant one. Many doctors believe that fixation of vision for a long time at a certain distance leads to a spasm of the outer eye muscles. Ultimately, this causes deformation of the eyeball, which becomes the cause of its enlargement and causes myopia.

Recommendations for pregnant women at work. Slow down the pace, forget about workaholism if you suffer from such a diagnosis, and know that pregnancy itself is exhausting you so that you exhaust too much work. If possible, do not stay up all day and take time to rest, relax, relax, and raise your legs high. Wear comfortable, flat shoes. And if your job is to work in front of the computer and sit all the time, it is important to have a comfortable chair and plenty of space under your desk, as well as a small chair or other object on which to rest your legs.

Can glasses help?

To correct visual impairment, a lot of people grab onto glasses. However, this method of vision correction further restricts the movement of the eye muscles. Also, the computer glasses often recommended today do not return the vision to the ability to adequately readjust from one distance to another in time. On the contrary, they train your vision to a very specific distance at which your eyes can see well.

Anyone who has to work at a computer monitor for a long time should wear a special protective cover on the monitor. It should be translucent and slightly matte. This is how you can make it easier for your eyes to work at the computer.

No way to relax your eyes

In a limited field of view, concentrated only within the confines of a computer monitor, our eyes lack the space for free movement, which allows them to be in a relaxed state.

Working in front of a monitor screen can be classified as a very stressful labor-intensive process. A person is forced to read large volumes of texts from the monitor, hold the lines with his eyes, in other words, makes us work in an enhanced mode.

Reading a book does not cause a negative effect, on the contrary, the eyes slide along the lines, constantly moving.

How to help yourself

However, the damage done to your eyes by sitting at the computer for long periods of time can be reduced by taking specific steps to improve your eye health. Eye exercises are especially effective. Anyone who works at a computer every day should set aside at least 5 minutes a day for themselves and regularly do exercises to strengthen the eye muscles. However, to begin with, we want to tell you how best to organize your workplace for the eyes.

Correct distance

So that your eyes do not suffer while working at a computer, you must pay attention to the correct distance between your eyes and the monitor screen. According to the latest scientific data, this distance should be approximately 50-70 cm. It is also recommended that the computer monitor be set for high and good contrast, as it improves visual acuity.

Caution - Incorrect Lighting!

You should certainly pay attention to the fact that no glare appears on the computer screen - for example, if there is a window or a wall behind your back, they can glint, reflected in the monitor. Even the smallest amount of glare can be detrimental to eye health. You begin purely instinctively and automatically to avoid glare, while the muscles of the body contract and are tense for the whole working day, so at the end of the working day you clearly feel tired and aching pain in the shoulders, back of the head and neck.

How a computer monitor is located depends largely on the type of occupation and the specifics of the work task. However, the top edge of the monitor should be at eye level as much as possible. Also, make sure that the monitor is at an angle of approximately 30 ° towards you - a large tilt angle should be avoided.

Get rid of eye stress

Workdays and the load on the eyes are different and individual for everyone, so you must choose the exercises that are right for you. We recommend starting eye exercises gradually and suggest the following exercise sequence. Try to do this gymnastics every day for a week, get used to the fact that this is an essential part of your daily routine, and observe how your eyes feel.

If you think about your health and give your body and eyes moments of relaxation right at the workplace or in your free time, you will be of great benefit to them. You will feel much better and more confident, you will feel how easily you can concentrate and how your performance has increased.

Determine for yourself what time you will do eye gymnastics, it does not matter if you have a lot of work or not.

Pause!

Begin your exercise cycle by deliberately turning your face away from your computer monitor. To do this, simply turn your back on the computer. In case this cannot be done, just turn off your computer.

Now you should calm down a little and, as it were, return to yourself. Since many of us work in the office with other people, our exercises can be done almost invisibly to others.

Exercise "grounding"

> Fold both hands together and squeeze them firmly while exhaling through your mouth at the same time. You should really feel, feel that your feet are firmly on the ground.

> Get into a comfortable posture so you can concentrate on yourself. Allow your body to calm down and your thoughts to pause.

> Slowly close and then open your eyes and blink several times.

Take off the glasses you are wearing as often as possible.

Create a pleasant, harmonious atmosphere in your workplace: put on the table a pot with a plant or ikebana made of natural flowers, which will delight you with a pleasant, relaxing aroma. hang the picture you like on the wall.

Eat and drink something refreshing: Eat lots of fruits (you can keep them right on your desk or in your nightstand), drink as much mineral water as possible, and be sure to eat fresh salad for lunch.

When copying documents, do not look into the light of the copier. Close the lid of the copier as tightly as possible.

Palming - "advanced" level

After doing the grounding exercise, close your eyes and practice. When palming, we recommend that you go on a journey of your fantasies, as this combination of exercises uniquely increases the positive effect of the exercise, and you can achieve a greater degree of relaxation. Try this set of exercises.

> Look at the picture. Try to look around every element and every even its smallest detail. Imagine that your eyes are alive and full of inner movement. With each breath you are immersed in a pleasant bliss that spreads throughout your body. You completely relax.

> Relax your eyelids. Feel the moisture under your eyelids. Is it liquid and pleasantly warm or refreshing and cool?

> Which method of relaxing the eye muscles is best for you: fast and dynamic or calm and gentle movements?

> Now try with your imagination to go inside the eye. Try to imagine how all parts of the eyes are feeling. Listen to the work of the eyeballs in the soft tissue of the eye sockets, to the lens and to its small muscles that surround the lens. Imagine the cells that form the retina, the optic nerves that connect your eyes to the optic center of your brain.

> At the end of palming and the journey into yourself, blink actively.

When you feel irritation, redness, burning sensation in your eyes, take a break from work immediately.

After the eye exercises described above, aimed at a detailed examination of small objects and elements, do the exercise to expand your field of vision for a few minutes. This will give your eyes the opportunity to compensate for prolonged immobility while working at the computer, and you can return to it with renewed strength and concentration.

Remember to remove your glasses and contact lenses before exercising.

Expand your field of vision

> Move your gaze from the monitor to something else, then stretch your arms out in front of you so that you can look at the monitor exactly between your palms.

Thanks to this exercise, you expand the field of view, which is greatly limited by the constant and monotonous work of the eyes at the monitor.

> Now slowly spread your arms out to the sides so that you cannot see them either to the left or to the right. Your hands should be out of your sight.

Reduce the time spent staring at the monitor

The following exercise takes its origin from the exercise cycle "" and is a good replacement for the exercise "long wings", which should be done before open window... So, you can do our exercise anytime, anywhere.

> Imagine a figure eight in a horizontal position or the mathematical symbol of infinity in front of your eyes, then slowly begin to slide your eyes along it, slightly rotating your head, gradually increase the pace of movements. Do this exercise calmly for a few minutes. Thanks to this exercise and the sliding movements of the eyes, the spasms of the mouse in the back of the head and neck, as well as in the eye area, are reduced. The eyes are no longer motionless, they move freely and easily.

If our program suits you and you have memorized several exercises, it will be very beneficial for your eyes if you do several exercises in a row.

Alternating far and near gaze

Exercise for alternating gaze into the distance is especially important for people who work in front of the monitor for a long time. If you do not have a lot of time for this exercise and you are forced to interrupt, then you still need to complete it at any other time free from work, for example, at the end of the working day.

> Cover your right eye with your left hand, but do not restrict its freedom of movement, and do not press the eyelid with your hand.

> Find with your left eye a point or line on the outstretched right arm. Concentrate on this point, not losing sight of it even at the moment of hand movement. Now tilt your hand as far to the right as possible, move it to the left, then bring your hand very close to the eyes, then as far from the eyes as possible.

During this exercise, be in a comfortable position and keep your body relaxed. Blink frequently during this exercise.

> Keep a close eye on an approaching or receding point. Hand movements should be quick, it doesn't matter if you see the point clearly or not. Even with blurred vision, your eye muscles continue to work in order to better orient themselves and adequately respond to changes in movement. Thus, your eyes are trained to see objects on different distances... Since this exercise is quite tiring for the eye muscles, then after 10-12 times you must change the position and do the same with the other eye. You should not do this exercise for more than 5 minutes per eye, as it is too tiring! Then, as a relaxation, you should do palming.

Try a massage using aromatic oils such as chamomile, lavender, or rose oil. Rub it lightly into your skin.

Remove blockages with massage

If you do not have time for the above eye exercises, then you can massage instead. Massage quickly relieves tension. With the help of massage, you can easily get rid of pain in the back of the head and shoulders.

Energy massage

> Place your right hand on your left shoulder. The thumb should be on the collarbone. Squeeze your shoulder with your fingers and pull it up, as if pinching it.

> Repeat the same technique with the other shoulder.

> Then spread your arms out to the sides and draw large circles with them. Finally, bend your elbows at chest level and abruptly pull them behind your back.

Light tap massage

Refresh and revitalize your eyes, face and scalp with light, gentle and gentle taps with your fingertips. When doing this, avoid touching the eyeball.

Forehead massage

Massage your face with a gentle hand rub on your forehead and eyebrows. Close your eyes and breathe deeply and evenly. Then massage your cheeks with light rotational movements, gradually rising to the temples, and then gradually descending down to the neck.

Head massage

Massage the scalp and back of the head with light rotational movements. Walk straight over the muscles in the back of the head on both sides, all the way down to the cervical vertebrae. You will immediately feel how well this massage relaxes the muscles.

Neck massage

At light pressed the back of the head improves vision and relaxes the muscles of the neck and back of the head, which promotes the flow of energy to the center of the head and to the optical center. With two thumbs, press the groove on the back of your head about 3-6 times, while remembering to breathe deeply and evenly.