How to easily prevent musculoskeletal disorders
Dr.Kut | Feb 26, 2010 | Comments 0
In this article we are trying to guide people to avoid wrong postures which can create some very bad conditions in your musculoskeletal system. People work on their computers all day long and they need to have methods of taking care of their bodies at the same time. It is therefore very important to have a proper work station to take care of these unwanted problems.
Musculoskeletal diseases range from simple pains to more problematic and serious conditions. People using computers on regular basis can have some simple complains like numbness or burning sensations in the hands, swelling of the joints and pain in the writs, arms and elbows and sometimes pain in the neck and back as well.
Other symptoms may include dry and itchy eyes, double vision, cramps, weakness, stress headaches and related ailments. Computer users may be having problem with the way they are sitting on the computer all the time, and the chair or back rest that they are using may not be the adequate one for their backs. Also, you need to take breaks in between to create a balance, and the work station that you may be working in may not be ergonomically stable. However, these factors may not lead to musculoskeletal disorders.
However, in order to prevent any kind of problems, it is best to check out all the possibilities and make amendments wherever necessary. It is important to check whether your chair is comfortable enough and whether you are maintaining a proper pose and if your workstation is balanced enough to allow you to sit for long periods of time.
There are some very simple precautions that you can take on very regular basis and they include taking breaks from your computer regularly. Take a walk of your office or place of work at least once every hour. Stretch your body and relax, change positions regularly. Try to mix computer work with non-computer work as much as possible, keep your keyboard and mouse in the same level and don’t hold your mouse too tightly. Try to remember to click your mouse gently.
The monitor of the computer will also play a very important role in creating a good environment to avoid musculoskeletal disorders. Make sure that it is in the right angle to your vision. It should not be lower of higher, you should not have to strain your neck to look up or down in the process. And the monitor should be at least 14 inches away from your face.
Your keyboard should be able to be detachable and it should have legs so that you can change positions if required. It should allow your elbows to rest on the table without having to bend them too much. You will have to check the position of the elbows as they should be parallel with the arms and they should not bend. There are some very good keyboards that come especially designed to allow your elbows to rest on them with the help of gels boards. The position of the keyboards should be the same as the position of the mouse, and any other pointing devices.
Your chair should be comfortable but not unstable. It should have a good back rest that allows you to go back but that it comes back to your straight position automatically. It should be extremely important to make sure that the chair supports your lower back. Your chair should be able to adjust to your height. This is important as the knees should be bending on a right angle, otherwise you will have problems with your knees as well. If this is not the case then use a foot rest.
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Filed Under: Bones, Joints and Muscles
