By Rachel Grumman Bender
Can Hoping our last working days in the office professional challenges us, but in fact live for 9-to-5 (or 6 or 7) of office life to be the most demanding customers over the health and well-being.
In fact, according to the Bureau of Labor Statistics, the problems with muscle injuries related musculoskeletal work for carpal tunnel syndrome 32% of all employees from injury and illness cases were in 2014. Of course, many of them are violations of people who suffered from the production lines or other physically demanding work. But sitting over a computer flexed, typing furiously and looking at screens all day can also wreak havoc on the body.
In general, the blame back on the time you sit at your desk. "The question we are really against that we certainly do not-sitting for a long time," said Michael Fredericson, physiatrist sports medicine at the Stanford health care. But if your office work, ask to sit at a desk for hours, "we tend to bend, forward, surpassing the neck and eyestrain. It is the tension over the whole body. "
The good news is that with a few simple stretches that can be done so that to reduce ergonomic adjustments to their working environment significantly the daily discomfort most riders to occupy offices. And the benefits go beyond the physical. A 2014 study found that creating more ergonomic work stations in the office not only reduces the musculoskeletal and vision problems, but also stimulates the satisfaction and happiness of employment of staff.
Of course, if you have pain, you should consult your doctor to get an idea of the problems underlying concerns or processing. But with some of the movements and expert advice, you could use the most notorious of the risks to keep on your way to remote office in order.
Arbeitsamt Danger # 1: back pain
Whether a small pinch occasionally or permanently pain, back pain, you can always optimally prevent. Sitting chained to his desk for hours at a time can back pain, the most common problem of work-related back.
So what's going on? The return of stagnation in his office chair and leans forward means that the spine out of alignment. This puts a strain on the ligaments and muscles of the back.
How fast to relieve tension: To overcome the muscle tension, if it arises, tilt the pelvis back and forth, while sitting in your office chair, tilting her hips and rounding your back and tilt your hips back. "This will help the back muscles relaxed," says Stephen Aguilar, occupational therapists and certified ergonomic assessment specialist rehabilitation at UCLA.
The long-term solution: Get some support. The length of the back should get to the back of his chair to help him stand up. If a lumbar cushion pad to the forward or backward to avoid an area, the collapse in a bad position. So, make sure your feet flat parallel to the ground, the thighs to the floor. "You want to avoid your feet hanging off the chair," Aguilar said. "Otherwise, the weight of the leg are not compatible, more pressure on the back." Using a chair Nix walk can help symptoms.
A drop of sweat can also help. Abdominal exercises such as crunches, two to three times a week can strengthen your core. This takes the pressure off the back and is easier to maintain good posture upright.
Arbeitsamt Danger # 2: wrist strain
He spends his days and nights pounding on the keyboard to answer e-mails or write reports lesions that can cause become a serious health problem.
A combination of overfishing and how do you make your wrists on the keyboard are to blame.
"Whenever a keyboard or mouse is used, the tendons of the wrist back and forth," says Aguilar. "These tendons are parallel to each other, so that the slide back and forth, creating friction that [called] to strain injuries. This causes fatigue and repetitive motion can be inflamed tendons."
A less obvious factor that plays a role in wrist pain: poor posture, especially bent forward shoulders. This is because the position of reduced blood flow down waters, including the hands, resulting in pain or, in some cases, tingling or numbness.
How quickly relieve stress: Make a section of the prayer as a path of Buddha known: Point fingers and palms with hands on his chest, fingers pointing upwards. Keep your palms together and move your elbows, lower your hands until you feel a good stretch in your wrist. Hold for five seconds.
The long-term solution: If the keyboard or mouse is used, keep the wrists of course, so that they float in the air horizontally, it does not rise above rest your hands or on your desktop. You'll also get a wrist rest for keyboard and mouse, suggesting Aguilar, and use it for occasional breaks during the day to take. "The key word is calm," he said.
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Arbeitsamt Danger # 3: neck and shoulder pains
You realize how much your neck and shoulders moved until they are injured and then you can feel in every round and twist individual work. This pain may be to replace the keyboard or the computer screen on the desktop, with protruding neck and shoulders forward, thrown out of alignment with the spine and the effort of the muscles and soft tissue.
How fast to relieve tension: It may be tempting to skip a couple of ibuprofen to relieve discomfort, but a 2012 study found that neck and shoulders frequent daily routes were in relieving pain than over-the-counter effectively and prescription To see or anti-inflammatory drugs, also a chiropractor.
In order to solve a narrow neck, recommend Fredericson, tried a chin tuck exercise, also known as a shrink neck. Standing or sitting, keep your back straight and push your head forward, chin moved as far as possible. Slowly reverse threw his head back, as far as possible, as if afraid someone move. The head should remain level throughout the track will feel on the base of the neck. Repeat four times.
To relieve the tension in your neck and shoulders, while forward, tilt your right ear toward the right shoulder, so that the left arm, fingers pointing downwards to increase the distance. Hold for 20 to 60 seconds and repeat on the left side four times.
The long-term solution: Station computer screen in front of you on the side not inclined whereby the neck in an awkward position. If you are often on the phone, use a headset instead of the phone weighs between your ear and shoulder, which can cause muscle fatigue, said Jeffrey A. Goldstein, medical director of the NYU Langone Orthopaedics Seaport. Sit in a chair with adjustable arms, elbows to can form an angle of 90 degrees. Aguilar stated that the arm and arm angle decreases the burden on the shoulders.
"A good attitude is also a long-term solution," he said. Use an application that you are working to improve your posture, such as helping PostureZone, which is free. If you are really serious about their efforts, Lumo Elevator vibrates ($ 79.99) uses a lightweight, portable sensor which, when it is bent and an application that tracks your postural habits.
Arbeitsamt Danger # 4: Eye strain
Looking at his computer for hours at a time, can cause eyestrain, since it can be a computer monitor is too far (to strain your eyes to read the fine print) or work harder to close (your eyes to focus ). People also, less frequently flashes tend while your computer what to eyes and fatigue to dry.
How fast to relieve tension: every 20-30 minutes to look at something in the distance, like a window on the entire length of the office, for 20 seconds to give your eyes a break. Better yet, get up and speak to a colleague in another area of the office or running for the supply cabinet to a new pen to get things to your eyes a break from the computer.
The long-term solution: The safety and health administration recommends to ensure that your screen is that it is not too close or too far away from 20 to 40 inches away from you, where you sit. The upper part of the screen is the same height roughly. You can also set a filter on your screen to reduce glare, which contributes to eyestrain.
If you wear glasses, at work, a rough measure of the space between the eyes and the screen. Then ask your eye doctor to ensure that you have the right recipe for this distance. "Many people wear glasses or corrective lenses, however, are designed for reading or distance," Aguilar said. "But the team is in between the two lines. An order that the distance from the computer and let the couple on their desktop."
Arbeitsamt Danger # 5: Tight hips
Over time it is stuck sitting in a flexed position on a base painless desk at work on her couch at home, shortened hip flexors, a group of muscles in the front of the hip caused daily. Tight hip flexors contribute also, back pain, another common complaint.
How quickly relieve stress: Try to make, an excerpt from the resolution of tight hip flexors. Kneel on the left knee, and if you bent to somebody forward with your right knee, hit at a 90-degree angle and place your right foot are. Change the pelvis forward, under the buttocks until you feel the knee is bent and tuck a deep stretch in the left hip. Hold for 30 seconds. Switch legs.
The long-term solution: Get away from your desk at regular intervals to give your muscles rest and promote blood circulation. "In a perfect world, get up from your desk every 20-30 minutes," says Aguilar. "Your body needs to move."
Try a free application, such as Stand Up! O break reminder, so you have a recurring reminder in intervals during the day rising timer.
Talk to your doctor and check some of these movements, you should be able to help you feel at work well, or at least more enjoyable, your body.
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