In the office, I work for hours at the computer. By the end of the day, my neck starts to ache.. It passes only in the morning, and then back to work. And it all starts over. What should I do? - patients with such questions come to district clinics almost every day. How can you help them?

Muscles do not receive unloading For those who constantly work at the computer, such problems are not uncommon because such a worker and patient have to spend a lot of time in a sitting position, and the muscles do not receive appropriate unloading. Hardest on the neck and back. And if you add here an uncomfortable position, for example, you work with your neck stretched out or your head turned to the side, then the situation becomes even more complicated, according to the online publication for girls and women from 14 to 35 years old Pannochka. net Ergonomic monitor When working with a computer, it is a must. This is the monitor that is adapted to the characteristics of a particular person.. It can be installed horizontally or vertically, rotated in any direction, easily adjusted for height and tilt of the screen.

If the monitor is even slightly shifted to the left, then the muscles on the left side of the neck will tighten, and on the right side they will stretch. Loss of balance will make it difficult to turn your head to the right. Therefore, the monitor should be positioned according to the so-called " That is, it should be directly behind the keyboard so that its center line coincides with the center line of the monitor and the center line of your body.

The monitor does not need to be set too high or low. The first line on the display should be at eye level.. However, if you often have to look down - at the keyboard or at the documents on the table, then the line should be placed slightly lower.

Try a little test. Note to yourself the place on the monitor where you most often look.. Now close your eyes. Slowly nod your head up and down several times. Stop at that head position Paper holder Documents that you work with at the computer should be in tandem with the monitor. That is, to be located at the same distance, height and at the same angle of the screen.

Therefore, it is very convenient to place them in a special paper holder.. It should be placed next to the display at eye level..

If you are faced with the task of reprinting the entire text, then it will be much more convenient to place the papers directly in front of you. Or place them on a stand between the monitor and keyboard.

Vertical keyboard Frequent tilting and lifting of the head when looking from the monitor to the keyboard and back can cause pain in the neck.

Therefore, the keyboard, as well as the monitor, must be ergonomic..

Today, new models of devices for input-output of information are patented in the world.. In particular, keyboards that are placed vertically next to the monitor screen. As well as pyramidal, which have a vertical arrangement of keys.

However, any user can find a replacement for these technological innovations.. To do this, simply lift your keyboard or place it at an angle so that its front is lower than the back.. In this case, the keyboard should be located slightly below the elbow.. And the angle formed by the elbow joint should be equal to 90 degrees or a little more.

5 most important "

DO NOT lower your arms bent at the elbows below the table surface.

DO NOT reach for a far away keyboard: elbows should be in line with shoulders.

DO NOT sit in a chair whose seat presses under your knees.

DO NOT bend your legs, but lean on the entire foot.

Take a break 1. Frequent short breaks help prevent neck pain. In order not to forget about them, you can resort to simple methods. For example, install the phone on a nearby table, away from your workplace. So there will be a need to get up from the table to answer the phone.

Try rearranging your printer so you can get off your computer to get printouts.

For the same reason, do not keep folders with working documents next to the monitor.. Leave your desk when you restart your computer.

And the last tip: every 45 minutes, do not forget to do a little gymnastics for the neck.. Pull it forward several times, then turn it to the right and left, and then tilt it forward-backward-right-left.

Vadim Kirillov nedug. en.