With the advent of the information age, computers and the Internet have become an important part of the work and life of people, especially young people. But due to improper use of the “computer disease” also came, including the most common cervical spondylosis. Mostly manifested as neck stiffness, shoulder and arm pain, finger numbness, dizziness and so on. It is mainly due to improper computer use and the tension and strain of the muscles around the cervical spine, cervical disc and small joint degeneration. The following aspects of the computer use process deserves our attention.
First, the choice of computer desks and chairs
1, the height of the computer table should be appropriate The height of the computer table to a certain extent determines the height of the display. When we sit upright in front of the computer, the upper edge of the display to be just below the level of the eyes, so that when we look at the display is a light downward-looking state. At this time, the muscles of the neck are in a relatively relaxed state. For most of the country, the height of the table in about 70cm is a reasonable height, too high and too low are not appropriate.
2, the seat should be stable, the height should be appropriate It is best not to sit in a swivel chair or a computer chair with wheels. Because sitting in such a chair, a slight physical movement can cause the chair to shake, the muscles around the spine are always tense to maintain the stability and balance of the spine. In the long run, will cause strain on these muscles.
The height of the seat should be adjusted to the knee joint into 90 ° bent in the seat, the feet can step on the ground. In addition, the seat should have a backrest, the backrest and the seat surface into a 10 ° -15 ° angle. Seat preferably with armrests, forearms on the armrests, elbow joints into 90 °. For most of the country, the seat height in about 40cm is a reasonable height.
Second, the choice and placement of computers
1, desktop vs. laptop Because of the advantages of easy to carry, notebooks have basically become the standard configuration of white-collar class often use computers. As notebooks become smaller and lighter, the shortcomings of laptops are becoming more and more obvious.
The “death knell” of the notebook is the screen and keyboard is too small, the distance between the two is too close. Users will have to use close to the display, a long time so the use of cervical spine and other health damage. How to overcome the shortcomings of the laptop and promote its advantages? That is where you often need to use the computer and then prepare a display and keyboard, mouse, only the laptop as a host use. There are many kinds of laptop stands that can be purchased as well as DIY.
2, the display screen The selection and placement of the display screen has the greatest impact on the cervical spine. The display is too small, the user will have to use close, the cervical spine and eye damage is greater. The position is too low, the user will be in a low position, in the long run, the cervical spine damage is greater.
(1) the purchase of the display It is best to choose a larger display. At present, 19 ~ 22 cynical 16:9 display is more appropriate.
(2) the distance of the display screen from the eyes to have a certain distance, should be kept more than an arm’s length away. That is, when we sit upright in the seat, straighten the arms and palms, the middle fingertips do not touch the center of the display.
(3) the position of the display When using the computer, the display should be placed directly in front of our body. Avoid the twisting of the body and neck.
(4) the height of the display screen When we sit upright in front of the computer, the upper edge of the display screen should be just below the level of the eyes, so that when we look at the display screen is lightly downward-looking state. At this time, the neck muscles are in a relatively relaxed state. Common phenomenon is too low display, can be in the display under a certain thickness of the pad book, etc. to raise the display.
3, mouse The mouse should be placed in front of our right, shoulder joints and body into 45 °, elbow joints into 135 °, this position is the functional position of the shoulder joint, conducive to the relaxation of the arm muscles, joint protection.
4, the keyboard keyboard should be at waist level, when our upper body upright, the upper arms naturally down, elbow joints into 90 °, the root of the palm of both hands naturally on the edge of the keyboard.
Third, the computer use time to control
Continuous use of the computer to reach 1 hour should be a break of 5 to 10 minutes, leave the seat and walk, may also wish to do gymnastics. You can alternate between shrugging and loose shoulders; head down and head up. This is very helpful to relax the neck and shoulder muscles.
The best time to use the computer throughout the day is within 3 to 4 hours. For people who often use computers, this time is not enough, how to use the computer and cervical spine scientifically and efficiently? The following points of advice for you to choose: write articles first with a pen, at least write out the synopsis and the main paragraphs, typing can be more efficient and reduce the time spent working in front of the computer. Modify the article when the article will be printed out and then modified (with the back of the typed paper can save paper), which is conducive to the protection of the cervical spine, but also easy to find and modify the wrong place.
Fourth, the neck and shoulder muscle exercise methods to be appropriate
1, cervical spine health exercises cervical spine health exercises for relaxing the neck muscles, enhance the strength of the muscles around the cervical spine, improve the stability of the cervical spine are of great significance. (Please refer to my short article on specific exercise methods)
2, swimming Swimming is a very good way to exercise the neck and shoulder muscles. When swimming, people exercise their neck and shoulder muscles by constantly lifting their heads. In the water, due to the role of buoyancy and resistance, it is good for the exercise of muscle strength, while reducing the impact of gravity on the small joints and intervertebral discs of the spine. For middle-aged and elderly people, playing in the water in the spa, rather than swimming, is more beneficial to the body, especially the cervical spine.
3.Flying a kite When flying a kite, we have to keep our heads up, which is a good way to exercise the cervical muscles. At the same time, being in the nature, gazing at the kites in the blue sky and breathing fresh air, not only improves our eyesight, but also helps our physical and mental health.
Five, when using the computer to develop the habit of drinking more water
Water is an essential substance and environment for various physiological activities in our body. Every day we need to drink about 2500ml of water, about 8 cups (300ml). In addition, when drinking water, the action of lifting our head up is a very standard posture to exercise and relax the neck muscles. Finally, after drinking water, we will have to get up at intervals to go to the bathroom, which also gives us the opportunity to rest and move.
Sixth, the use of computers when the requirements of clothing, environment
The temperature of the room where the computer is used should preferably be higher. In summer, the temperature of the air-conditioned room should not be lower than 28 ℃, so that, both for our health, but also a low-carbon lifestyle. Users should wear relatively more clothes, especially pay attention to the warmth of the neck. Wearing shirts and ties, wearing turtlenecks, wearing shoulders, wearing scarves and other methods are good choices.
It is best not to use computers in motion in vehicles such as cars and airplanes. In a shaking vehicle, the muscles around our cervical vertebrae would have to be constantly contracted to stabilize the head, which is already a heavy task. At this time and then use the computer or read a book, it increases the burden on the neck muscles, which is not conducive to the health of the cervical spine, and the health of the eyes.
Seven, the problem of computer games
There are some people, especially teenagers love computer games, play up completely forget the existence of time, and even all night long. The biggest impact of adolescents’ fascination and dependence on computer games is academic and psychological, and the impact on the cervical spine can not be ignored, mainly to sow the seeds of cervical spondylosis in the future. There are some people who often use the computer work, like to play computer games after work. For white-collar class, playing computer games after work does not hurt, mainly to control the time to use the computer. If you have been using the computer for a long time at work, then do not play computer games, leave the computer and do cervical spine health exercises will be more beneficial to you.
Older people are retiring and playing more and more computer games at home. The elderly, especially the elderly, there is a degeneration of the cervical spine or cervical spondylosis, and then play computer games for a long time, the impact on the cervical spine is too big, inducing cervical spondylosis hospitalization in the majority of people. Therefore, it is best for the elderly not to play computer games, must play must be reduced to play time, purchase a larger display and suitable tables and chairs.