Many young people suffer from back pain during their studies. Back pain can reduce their ability to study and quality of life. Whether you're reading a book, searching the internet, typing on the computer or by hand, there are steps you can take to avoid back pain.
computer work
Computer ergonomics are important for those who spend long periods of time at a computer. Most students rely on computers for both research and writing. The criteria of OSHA ergonomic computer space:
Screen at or below the eye level
Neck in line with the torso and head centered
The shoulders are relaxed
Elbows against the body and resting on the armrests
Wrists and hands aligned with forearms
Adequate space allows for keyboard and mouse
Lumbar
Feet flat on the floor
These guidelines provide a correct posture and when met, reducing neck, shoulder and back many people who use computers all day experience. Adjustable chairs, desks and corners of the screen allow these settings. If you can not afford to buy new workplace furniture, be creative. Rolled towel can be used lumbar support and monitor or computer screen can be supported with books.
Reading
Maintain good posture when reading can be very difficult. When you sit on a chair in an office, usually put the book on the desk or relax in the bottom of the book on the table and rely on a slight angle with our hands. These two positions in the portfolio to force your neck to stretch before and head down. With the weight of the head at a distance from the midline of the body and neck muscles that pull rounded position, double strain placed on the muscles of the neck and shoulders. The shoulders are usually bent in this position, and from the top of the body tries to get closer to the top of the desk reading the book, the lower back tends to round, losing your natural arch. The muscles of the neck to the hips are stretched by this postural distortion. Over time, the discs of the spine can degenerate due to vertebral angle changes associated with poor posture.
Promote correct posture when reading starts at the position of the structure, which determines, in part, the position of the head, neck, etc.. The ideal position for your book is mainly vertical, inclined slightly backwards to allow his eyes to the text more accessible. Book holders are available on the market that has books in this position for you, freeing your hands and arms. Stands can be simple or complex, ranging from $ 5 to hundreds. You can also create a makeshift base. Place the remote support which allows the head upright and looking forward.
Writing
Although keyboards rule most of our writing activities, the pen is still used by many. Most writing repetitive injuries acquired occur to the hand, wrist and shoulder, but the neck and back can also be affected by the position in writing. As with reading a book is laid flat on a desk, writing on a piece of paper horizontally causing the neck to bend and move to Excel, change the position of the spine and back muscles to down.
UCLA Ergonomics Department recommends placing the writing pad on a slight angle 15-25 degrees to encourage vertical. Use "folder 3 with the extreme limit in the opposite direction to an expensive earring no direction.
Additional Tips
Whatever your activity study, it is important to take breaks and move. The human body is designed to be active, your muscles are based on a cycle of contraction / relaxation to pump waste and fresh blood nutrients and oxygen. Try to take a two minute break every 30-45 minutes.
computer work
Computer ergonomics are important for those who spend long periods of time at a computer. Most students rely on computers for both research and writing. The criteria of OSHA ergonomic computer space:
Screen at or below the eye level
Neck in line with the torso and head centered
The shoulders are relaxed
Elbows against the body and resting on the armrests
Wrists and hands aligned with forearms
Adequate space allows for keyboard and mouse
Lumbar
Feet flat on the floor
These guidelines provide a correct posture and when met, reducing neck, shoulder and back many people who use computers all day experience. Adjustable chairs, desks and corners of the screen allow these settings. If you can not afford to buy new workplace furniture, be creative. Rolled towel can be used lumbar support and monitor or computer screen can be supported with books.
Reading
Maintain good posture when reading can be very difficult. When you sit on a chair in an office, usually put the book on the desk or relax in the bottom of the book on the table and rely on a slight angle with our hands. These two positions in the portfolio to force your neck to stretch before and head down. With the weight of the head at a distance from the midline of the body and neck muscles that pull rounded position, double strain placed on the muscles of the neck and shoulders. The shoulders are usually bent in this position, and from the top of the body tries to get closer to the top of the desk reading the book, the lower back tends to round, losing your natural arch. The muscles of the neck to the hips are stretched by this postural distortion. Over time, the discs of the spine can degenerate due to vertebral angle changes associated with poor posture.
Promote correct posture when reading starts at the position of the structure, which determines, in part, the position of the head, neck, etc.. The ideal position for your book is mainly vertical, inclined slightly backwards to allow his eyes to the text more accessible. Book holders are available on the market that has books in this position for you, freeing your hands and arms. Stands can be simple or complex, ranging from $ 5 to hundreds. You can also create a makeshift base. Place the remote support which allows the head upright and looking forward.
Writing
Although keyboards rule most of our writing activities, the pen is still used by many. Most writing repetitive injuries acquired occur to the hand, wrist and shoulder, but the neck and back can also be affected by the position in writing. As with reading a book is laid flat on a desk, writing on a piece of paper horizontally causing the neck to bend and move to Excel, change the position of the spine and back muscles to down.
UCLA Ergonomics Department recommends placing the writing pad on a slight angle 15-25 degrees to encourage vertical. Use "folder 3 with the extreme limit in the opposite direction to an expensive earring no direction.
Additional Tips
Whatever your activity study, it is important to take breaks and move. The human body is designed to be active, your muscles are based on a cycle of contraction / relaxation to pump waste and fresh blood nutrients and oxygen. Try to take a two minute break every 30-45 minutes.
I'll bet you can't guess which muscle in your body is the #1 muscle that gets rid of joint and back pains, anxiety and excessive fat.
RépondreSupprimerThis "hidden primal muscle" is in your body and will boost your energy levels, immune system, sexual function, strength and athletic skill when developed.