Lighting of the workplace at the computer. Requirements for the organization of a workplace at the computer

People whose work is computer-related ( sedentary work, sedentary lifestyle), are forced to spend a lot of time in front of him every day for sometimes even more than 12 hours, of course, such a long stay in a sitting position cannot but affect health. Considering computer harm to human health, we discussed the topics: “ How to protect your eyesight when working at a computer" and " Carpal tunnel syndrome: causes, symptoms, prevention and treatment". From this article you will learn how long-term work at the computer affects the human musculoskeletal system, its skeleton and muscles.

Often people working at a computer simply forget about physical exercise, as a result of which the muscles weaken without work, from a long stay in one position they become numb, become lethargic and flabby. The lack of load on the muscles of the back leads to their degradation, and since the metabolism in the spine occurs with their help, accordingly it is also disturbed, as a result, a herniated disc appears, and it can cause pain in the head, limbs and internal organs, depending on its localization. Thus, in this case, the harm of a computer to human health is manifested to the greatest extent.

As you know, prevention is the best way to treat a disease. To prevent disease, you need to properly organize your workplace at the computer and constantly monitor the correct posture.

To work on a computer, you need a chair that allows you not only to maintain the correct posture, taking into account the characteristics of the figure, but also to change it to reduce the static tension of the muscles of the neck-shoulder region and back. The chair must have armrests and be able to rotate, change the height and angle of the seat and backrest. It is desirable to be able to adjust the height and distance between the armrests, the distance from the back to the front edge of the seat. It is important that all adjustments are independent, easy to carry out and have a secure fit.

To determine the most appropriate chair height, sit on it and place your hands on the keyboard with your feet fully touching the floor, your hips slightly above your knees, your back feeling supported, and your forearms parallel to the floor.

If the chair is not anatomical, then it is advisable to put a pillow under the lower back - this is the prevention of lumbar osteochondrosis.

In short people, the feet may not reach the floor, and this can cause compression of blood vessels and nerves in the popliteal fossa area. An appropriate height support for your feet will avoid undesirable consequences.

For the right organization workplace at the computer it is also necessary to choose the table wisely. The height of the computer desk should be such that during operation the screen is located slightly below the line of sight, and you would not have to spend several hours in a row with your head up. There should be enough space under the table so that you can stretch out your tired legs from time to time.

The depth of the table should be such that the distance to the monitor screen is at least 50 cm. Its width depends on the number of peripheral devices and various office supplies. The more massive the table, the better: stability is the enemy of vibration, and vibration is the enemy of technology.

Correct posture

A properly organized workplace at a computer is only the first step towards preventing possible diseases. So that working at a computer does not harm your health, it is necessary to constantly monitor the position of the body in the process of work, that is, the posture. Correct posture when working with a computer relieves muscles as much as possible and allows you to work longer, less fatigue.

It is believed that with correct posture, the ears are located exactly in the plane of the shoulders, and the shoulders are exactly above the hips. The head should be kept straight in relation to both shoulders. When looking down, your head should not tilt forward.

If you constantly hunch down during work, the load on the spine increases, leading to excessive stretching of the muscles. A hunched position can cause carpal tunnel syndrome, herniated discs in the lumbar and cervical spine.

Many, looking at the monitor screen, stretch their necks forward. This is often due to the monitor being pushed too far. As a result, the load on the muscles of the base of the head and neck increases approximately threefold, the vessels of the neck are compressed, impairing the blood supply to the head. In addition, a person sitting in this position has to tilt his head back every time in order to see, for example, a paper document lying directly in front of him. This increases the deflection of the cervical spine. This can subsequently lead to headaches and pain in the hands, as the nerves extending from the spinal cord in the neck area reach the fingertips.

Slouching - a position where the shoulder line is not exactly above the hip line and below the ear line - puts excessive stress on the shoulder tendons and shoulder muscles. Long-term work in this position can lead to the development of carpal tunnel syndromes and shoulder entrapment.

So, do not hunch over, do not slouch, do not stretch your neck. It is possible that as soon as you start sitting with the correct posture, you will suddenly feel muscle pain. Don't worry: individual muscles take some time to adjust to new loads. However, after the muscles get used to the new position of the body, the pains will go away by themselves.

To decrease harm of a computer to human health, it is enough to regularly interrupt, get up and do simple exercises for several minutes. For example: squats, bends, turns of the body, neck, you can rotate your arms in the elbow joints, in your hands, clench and unclench your fists, etc. - the exercises that we were taught in childhood, when we were forced to do exercises in class during the lesson.

It should be remembered that everything is fine in moderation, although a computer is a useful thing, but the harm of a computer can be more than good, so do not get carried away with it to the detriment of yourself and do not forget that your health, in any case, is most important.

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In our world, it is impossible to do without a computer: it is an irreplaceable assistant in work, during rest, in communication with relatives and friends, it is also a reliable means of communication on the road and much more.

We are so accustomed to the computer that we are not always aware of its effect on our health. This is especially true for the younger generation.

If from the earliest childhood it is not taught the rules of communication with an electronic "friend", then it quickly becomes dependent on it, suffers mentally and physically.

What is the harm of a computer, and how to avoid its harmful effects on health?

What organs and systems of the body are subject to stress when working at a computer?

Misuse of an electronic assistant damages many human systems and organs. Due to increased loads on some, their functionality decreases, chronic diseases appear. Others, working not at full strength, atrophy.

It is useful to remind which organs are taking the brunt of the blow to protect them.:

1. Vision... Flickering on the monitor overloads the eye muscles and contributes to decreased visual acuity. Due to the constant "communication" with the computer, the protective film from the tear fluid dries up and a "dry eye syndrome" occurs. It affects at least half of people who work on a PC for a long time. It is a common occupational disease in office workers. But the eyes of children suffer the most if they spend hours uncontrollably "freezing" on all kinds of mobile devices. A dark keyboard with poorly contrasting color letters gradually spoils the eyesight of those who do not know the technique of blind typing. And a keyboard without a backlight with a habit of sitting at a computer in low light can provoke false blindness.
2. Spine... From prolonged sitting in a constant position, some muscles are overstrained, while others atrophy. This provokes the destruction of intervertebral discs and osteochondrosis. With excessive load on the discs (due to a sitting position), hernias, pain in the limbs and headaches appear. A fragile children's spine is threatened with curvature - scoliosis.
3. Joints... The joints of the hands and fingers suffer from constant stress. Cases of injury to their pads are not uncommon. Spurs may appear on the inside of your wrists. To avoid this, special softening keyboard pads are needed.
4. Side effects of prolonged sitting are heat effect or excessive heating of the body PC user due to close "contact" with the stool, resulting in stagnation of blood in the organs genitourinary system... And these are various pathologies, hemorrhoids, prostatitis and others.
5. The computer has a particular effect on mental health and the brain... This is computer addiction, and the replacement of normal communication with computer, and the replacement of real life with virtual and other pathologies. The fragile child's psyche suffers most from this. Kids, who are poorly controlled by adults, take computer game situations for real life, avoid social adaptation, and become isolated in the virtual world.

In order for the computer to remain only an assistant, and not become a scourge of health, it is necessary, taking into account it as much as possible negative impact, rationally organize the workplace. This includes correct fit, the choice of a chair, table, mouse, keyboard, rational lighting and other elements.

It is important not to exceed the time limit for working at the computer, alternating it with physical exercise and prevention of vision pathologies, posture disorders and others.

How to sit properly

1. Hand position... The elbows should not be tense, it is convenient to bend them at right angles and keep them free on the table. At the same time, the fingers are slightly bent, they gently touch the keyboard only with the pads. When typing, only your fingers should move, not the wrist joints. And at this time, your palms do not need to be lowered onto the table and keyboard. Hands should freely reach the keyboard, and it is not advisable to place the screen further than an outstretched arm.
2. When working on a laptop, it is better to use an external keyboard and mouse... This will protect your back, neck and arms from strain. You can't keep him on your knees for a long time. There are special holders for this. As a last resort, you can put something under the laptop.
3. It is better to put your feet on the floor at a right angle when working., you cannot put them one on top of the other.
4. Back straight and rests slightly on the back of the chair.
5. Sitting at the computer in a row for more than two hours is not recommended... You should take ten minute breaks to walk and warm up. The total duration of sedentary work is 6 hours a day. And for children, this figure decreases depending on age by 3-6 times.

Video: "How to properly sit at the computer?"

For the convenience of the user's eyes, you need to know how best to install the computer... It means that:

• Glare should not fall on it... If the PC is at the window, then it needs to be rearranged to another place or the curtain should be drawn. Dimmers, an anti-glare screen filter or table lamp providing uniform illumination of the workplace. For kids the best place for PC games, there will be a separate corner in the room where there is enough light.
• The optimal position of the center of the monitor is at eye level., and the distance between it and the eyes should be at least 50 cm, and with the maximum screen diagonal - up to 80 cm. Then the angle between the eyes and the screen will be 30 degrees. In this way, neither the neck nor the eyes will strain too much. If the text is poorly visible in this position, then the font should be increased.
• When working with printed materials, a special stand for them, installed next to the screen, will ease the strain on the eyes.
• When working with glasses, you should choose a comfortable angle of inclination of the monitor.
• The keyboard should also be right in front of your eyes, and the mouse should be 20 cm away from it.

For the convenience of using the things necessary for work, it is better to place them at arm's length. In this case, you should not clutter working space unnecessary items.

Along with the place of installation of the computer great importance has the right chair and table to optimize and maximize the comfort of your workspace. What should you pay attention to when choosing them?

About the computer chair:

• It is important that it provides for adjustment of the seat height and backrest tilt.
• And if, in addition to this, special seals are mounted in them, which help to evenly distribute the load on the muscles, then you can not be afraid of squeezing the blood vessels on the legs.
• It is desirable to have comfortable stand for the legs and headrest.
• Particularly comfortable for the back are models where the backrest bends at three points at different angles.
• Special casters make it easy to move the chair without scratching the floor.
• Natural fabrics are preferable for its upholstery. If you often have to get up from the chair, then it is better that it be moderately soft.

When choosing a table, you should pay attention to the following points:

• It is desirable that the cut of the tabletop from the user's side is beveled, and the tabletop is high enough.
• It seems that the most convenient option for the table - a pull-out keyboard. But this is not the case. Dangling elbows when typing get tired faster. It is better that the table is wide and deep, then the hands are comfortable on it.
• There should be enough legroom under the table, and nothing should be in the way.
• Stability of the desktop is a prerequisite for comfortable and safe work.
• For correct posture, the correct ratio of the height of the table and chair is also important. Feet should reach the floor easily and stand at right angles.
• If there are casters on the furniture, it is important that they are equipped with a stopper.
• An ideal work surface should be moisture and heat resistant.

Video: "10 life hacks for working at a computer"

Exercises for the prevention of diseases while working at the computer

Did you know that ...

The next fact

A few exercises that (with regular exercise) will prevent dry eye syndrome from developing. It is better to do them on the balcony or with an open window.

1. Rub your palms until warm. Apply them crosswise on the eyelids, sit quietly for a minute. Then tap the eyelids of your closed eyes with your fingertips 20 times. Also do this under the eyes.
2. Massage inner corners eye index fingers clockwise and counterclockwise. Do the same at the outer corners.
3. Walk with tapping movements, alternating the fingers of the left and right hands, from the forehead to the back of the head. After that, twice sharply close and open your eyes. Repeat the exercise 10 times.
4. With closed eyes, smoothly rotate the eyeballs clockwise, and then against it. Repeat several times three times a day.
5. Relax and then blink for a few seconds. Repeat the exercise as often as possible.
6. Squeeze the eyelids tightly and sit for a few seconds. This helps to moisturize the eyes.
7. Look at a distant object outside the window, then inhale and look at the tip of the nose. As you exhale, look again at the distant object. On the next inhalation, raise the eyes upward, and on the exhale, return to the previous distant object. Repeat the sequence of actions three times. Due to long-term concentration on the screen, at first there will be a feeling of discomfort due to loss of orientation in space.
8. With your eyes closed, draw a figure eight with your eyeballs according to the following pattern: a diagonal line, vertical and horizontal. Finish the figure in this order. It turns out to be rectangular. The main thing here is the smoothness and slowness of eye movements. Otherwise, dizziness may appear.
9. In conclusion, make movements with your eyes that resemble a sinusoid or an accordion in the direction from right to left, and then in the opposite direction.

To avoid pain in the neck, shoulders and osteochondrosis, it is useful to massage them, which includes:

It is useful to supplement it with such exercises.:

• In a sitting position in a chair with palms and elbows pressed to the body, bring the shoulder blades up to 10 times. Repeat three times a day
• Slow tilt of the head forward, the chin rests on the chest. Then a smooth turn of the head to the right and left. Repeat up to 8 times three times a day.
• Stand up and raise your hands with outstretched fingers, slowly bend to the right and left without lowering your hands. Do this 3 times in each direction several times a day.

Conclusion

• The computer has become a part of our life, and it is impossible to do without it.
• But it is necessary to prevent its detrimental effect on vision, the spine and other organs and systems with the help of a rational organization of the workplace, the choice of comfortable furniture for working on a PC, good lighting and proper fit.
• Not the least role in the prevention of unwanted side effects permanent special exercises and massage are played from electronic devices.
• It is also important not to stay up late at the PC without special need, especially for children.

Orthopedic surgeon

She is engaged in the diagnosis and treatment of fractures, osteochondrosis, arthritis, arthrosis, gout, scoliosis and other diseases of the musculoskeletal system. He is the author of over 70 works published in domestic and foreign journals.

7.3 Correct organization of the workplace

The workplace is a space equipped with technical means where the activities of the performer are carried out. The organization of a workplace is a system of measures for equipping a workplace with tools and objects of labor and placing them in a certain order. Improving the organization of the workplace is one of the conditions for increasing labor productivity.

To ensure normal working conditions, sanitary standards set for adult users for one workplace with a computer, the area of ​​the production room is not less than 6.0 m2, and the volume is not less than 20.0 m3. The organization of the workplace includes the anthropometric and biological characteristics of a person, the choice of a physiologically correct working position and working zones, a rational layout of the workplace, taking into account factors external environment.

The anthropometric characteristics of a person determine the overall and layout parameters of the workplace and the free parameters of its individual elements.

The position of the body and the most frequent postures that a person takes or is forced to take when performing work are one of the main factors that determine labor productivity. The operator's work is organized in a sitting position. In this case, the main load falls on the muscles that support the spinal column and head, and the overwhelming part of the body weight is transferred to the hips, preventing the penetration of blood into the lower body. Therefore, when sitting for a long time, it is necessary from time to time to shift the body weight and change fixed working postures. In addition, when working in a seated position, the natural back-lumbar deflection usually changes to a backward bend, which is often the cause of lower back pain. For a physiologically correct sitting working position, it is recommended to ensure the following optimal positions of body parts: the body is straightened, the natural curves of the spinal column are preserved, there is no need for strong torso tilts, head turns and extreme positions of the joints of the limbs.

The main elements of the workplace are: a work chair, a work surface, a monitor screen and a keyboard. The work chair ensures the maintenance of a working posture in a sitting position, and the longer this position during the working day, the more urgent are the requirements for creating comfortable and correct working seats. The following recommendations for designing a working chair can be given: the need to adjust its most important elements - seat height, seat back height and backrest angle, and the adjustment process should not be complicated. Installation correct height the seat is a primary task when organizing a workplace, since this parameter determines other spatial parameters - the height of the position of the screen, keyboard, surface for recordings and others. The seat height adjustment range is 380-500 mm. Adjustable height the working surface is optimal within 670-800mm. The height of the bottom row of the keyboard from the floor plane can be in the range of 620-700 mm. The front row of keys is positioned so that the keyboard can be easily operated with slightly bent fingers with freely lowered shoulders and horizontal position of the arms, the shoulder and forearm form an angle of 90 degrees. The height of the screen is determined by the height of the observer's eye level and the requirement that the plane of the screen be perpendicular to the normal line of sight.

When assembling a workplace equipped with a computer, first of all, one proceeds from the type of tasks performed and the duration of the work. You cannot create a fixed yet optimal layout that is comfortable for all users. If you work only on data entry, then the screen and the keyboard are conveniently located on the same line, and the document - to the left of the keyboard. For tasks that require lengthy notes, document revisions, the document and screen can be aligned and the keyboard is shifted to the right, or the screen and keyboard remain in the same line and the document is dragged to the right of the keyboard. Therefore, the most correct way is to arrange the basic elements of the workplace according to the wishes of the user.

7.4 Working environment

Any work is performed in a specific working environment, where many different factors that affect the human body manifest themselves at the same time. Consideration of the working environment as a whole does not exclude the need to study its individual components and their regulation.

Workplace lighting. To the greatest extent, the negative physiological effect on computer operators is associated with visual conditions due to improperly designed lighting: direct and reflected glare from the screen, veiling reflections, unfavorable distribution of brightness in the field of view, incorrect orientation of the workplace relative to light openings.

Lighting systems have the following requirements:

compliance of the illumination level of workplaces with the nature of the visual work performed;

a fairly uniform distribution of brightness on work surfaces and in the surrounding space;

the absence of harsh shadows, direct and reflected glitter (increased brightness of luminous surfaces, causing glare);

constancy of illumination over time;

optimal directivity emitted by lighting devices luminous flux;

durability, efficiency, electrical and fire safety,

aesthetics, convenience and ease of use.

The recommended illumination for working with the display screen is 200 lux, and when working with the screen in combination with work on documents - 400 lux. The recommended ratio of brightness between working surfaces should not exceed 3: 1 - 5: 1.

In display rooms, one-sided natural side lighting is usually used. Monitors are positioned away from windows and so that the windows are to the side.

If the display screen is facing a window, special shielding devices are required (diffuse curtains, adjustable blinds, metallized sunshine film).

For artificial lighting display rooms are best used fluorescent lamps, since they have a high luminous efficiency (up to 75 lm / W and more), a long service life (up to 10,000 hours), a low brightness of the luminous surface, close to the natural spectral composition of the emitted light, which ensures good color rendering.

To exclude the illumination of display screens by direct light fluxes, luminaires general lighting located on the side of the workplace, parallel to the operator's line of sight and the wall with windows. Such an arrangement of the lamps allows them to be switched on sequentially, depending on the amount of natural illumination, and eliminates eye irritation with alternating stripes of light and shadow that occurs when the lamps are transversely arranged.

Microclimate requirements. Microclimatic parameters affect the functional activity of a person, his well-being and health, and the reliability of computer technology. Heat sources in the room have a particularly great influence on the microclimate. The main sources of heat in the display rooms are: computers, lighting devices, service personnel, and solar radiation. The main heat-generating equipment in the display hall is a computer - on average, up to 80% of the total emissions. Heat dissipation from lighting devices is 12% on average. Heat input from service personnel -1%, from solar radiation - 6%, heat flow through opaque enclosing structures - 1%. These heat sources are permanent.

The human body and the operation of computers are influenced by the relative humidity of the air. At a relative humidity of more than 75-80%, the insulation resistance decreases, the operating characteristics of the computer elements change, and the failure rate of the computer elements increases. The speed of air movement also affects the functional activity of a person and the operation of high-speed printing devices. Dustiness of the air has a great influence on the well-being and health of computer operators, as well as on the operation of computer devices (magnetic tapes, magnetic disks, printing devices).

In order to create normal conditions for computer operators, microclimate standards (GOST) have been established. These standards establish the optimal and permissible values ​​of temperature, relative humidity and air velocity in display rooms, taking into account the excess of apparent heat, the severity of the work performed and the seasons.

Under the optimal microclimatic parameters, it is customary to understand those that, with prolonged and systematic exposure to a person, ensure the preservation of the normal functional and thermal state of the body without stressing the thermoregulation reaction, create a sensation thermal comfort and are a prerequisite for a high level of performance.

Permissible microclimatic parameters can cause transient and rapidly normalizing changes in the functional and thermal state of the body and the stress of thermoregulation reactions that do not go beyond physiological adaptive capabilities, do not create health disorders, but cause uncomfortable warmth, deterioration of well-being and a decrease in working capacity. Normal microclimate conditions are provided by hot water heating, ventilation and air conditioning systems.

Electrical safety requirements. Electrical installations, which include almost all computer equipment, pose a great potential danger to humans, since during operation or during maintenance work, a person can touch live parts. Specific hazard of electrical installations: live conductors, computer racks and other equipment that are energized as a result of insulation damage (breakdown) do not give any signals that would warn a person of the danger. The reaction of a person to an electric current occurs only when the latter flows through the human body.

Thus, the laboratory is a room with an increased risk of electric shock to people. In this regard, the following measures of protection against electric shock are applied:

all live parts are insulated with a dielectric and there is no direct access to them;

protective grounding;

the use of a general switch, with the help of which, at the right time, you can turn off the voltage supply to all installations.

When touching any of the elements of the computer, discharge currents of static electricity may occur. Such discharges do not pose a danger to humans, however, they can lead to computer failure. To reduce the magnitude of the arising charges in the display halls, a covering of technological floors from a single-layer polyvinyl chloride antistatic linoleum of the ASK brand is used.

Another protection method is the neutralization of static electricity with ionized gas. General and local humidification can also be applied.

Exposure to noise. It has been found that noise is unfavorable for humans, especially with prolonged exposure. For the operator, this is expressed in a decrease in working capacity, in an acceleration of the development of visual fatigue, a change in color perception, an increase in energy consumption, and so on. Noise in workplaces is created internal sources: technical means, compressors and so on.

It is recommended that the noise in the room where work that requires concentration of attention does not exceed 55 dB, and for repetitive work - 65 dB. The noise of individual devices should not exceed the background noise by more than 5 dB. To reduce noise, you should:

to reduce the noise of the sources themselves, in particular, to provide for the use of acoustic screens, soundproof enclosures in their designs;

apply a rational arrangement of equipment;

use architectural, planning and technical solutions aimed at isolating noise sources.

Fire safety... One of the possible emergencies that can arise when working with a computer is a fire. A fire is an uncontrolled combustion outside a special hearth, causing material damage and posing a threat to human life and health. Dangerous factors fire are: open fire and sparks, high temperature of air and surrounding objects, toxic combustion products, low concentration of oxygen in the air, as well as collapse and damage to buildings, structures, installations. Combustion is a complex, rapid chemical transformation accompanied by the release of a large number heat is usually glowing. Combustible air (oxidizer, most often oxygen) and an ignition source are required for ignition.

In modern computers, the density of the elements is very high. electronic circuits... Connecting wires and communication cables are located in close proximity to each other. When an electric current flows through them, a significant amount of heat is released, which can lead to an increase in the temperature of individual nodes up to 80 - 1000C. In this case, the insulation of the connecting wires may melt, become exposed and, as a result, a short circuit, accompanied by arcing, which leads to unacceptable overloads of electronic circuit elements. They, overheating, burn out, spraying sparks. As you know, ventilation and air conditioning systems are used to remove excess heat from computers. However, powerful, branched, constantly operating ventilation and air conditioning systems are an additional fire hazard, since, on the one hand, air ducts provide the supply of oxygen-oxidizing agent to all rooms, and on the other hand, when a fire breaks out, they quickly spread fire and combustion products to all rooms. and the devices with which they are associated.

The voltage to the computer is supplied through cable lines, which represent a special fire hazard... Fuel availability insulating material, probable sources of ignition in the form of electric sparks and arcs, branching and inaccessibility make cable lines the place of the most probable occurrence and development of a fire.

Therefore, when operating a computer, it is necessary to take fire prevention measures. Fire prevention is a set of organizational and technical measures aimed at ensuring the safety of people, preventing a fire, as well as creating conditions for the successful extinguishing of a fire. Fire-fighting measures include timely preventive examinations and repair of equipment, correct placement of equipment, fire safety training of workers, compliance fire regulations and rules for the design, installation of electrical wires and equipment, heating, ventilation, lighting.

Thus, in this section, we examined the labor protection rules when working with a computer: we studied hazardous and harmful factors and the degree of their impact on the operator, analyzed the principles of organizing the operator's workplace, paid Special attention consideration of the working environment. The diploma work was carried out in the display class of the RTS department. This room meets modern requirements for ensuring the safety of human life when working with a computer.

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Want to enjoy your computer, think faster, and finish work faster? Accept recommendations from activities that require longer sitting still (for example, watching TV), stamina (for example, when trucking), and engaging maximum attentiveness (for example, driving a racing car). Don't slouch over your work - sit back and look up at it! If the profession does not require it, you do not need to peer with such attention as, for example, an employee at the front desk (this activity is associated with an atmosphere of stress and interruptions). Instead, focus on making your computer workspace more comfortable.

Steps

Get into a natural pose. Sit back in a naturally relaxed position. Unfortunately, this position is considered the position of the fetus, that is, you will have to make some changes to it in order to be able to do something. Sit with your hands free to work. Since this will place the weight on your back, straighten it so that the weight not supported by the back of the chair is distributed neatly along the lower spine without stressing the muscles and connective tissues of your back. Balance your arms and legs so that you don't strain your back or other thinner limbs. This will completely free your attention to work.

• Use what you have. You may not have certain equipment, or your equipment may not be adjusted in a certain way, or the adjusted equipment may not be compatible with your job (you may be a front desk clerk who must sit up straight all the time). Go through all the steps listed below and try to get as close as possible to the recommendations here said. Tweaking one part of your setup can often make it easier to tweak the rest. Then consider how you should spend the money to buy additional equipment to solve the remaining problems.

1. Choose a chair. Pay attention to:

   • Surface:
   • Support: The mesh is both a cover and a support. It allows air to circulate for cooling. But, since each part rests only on the one adjacent to it, these nets have a tendency to swing like hammocks or water beds, and only closer to the supports do they become stable. Adjusting the middle of the upholstered areas of the chair, such as the backrest, and clever design of the parts of the chair that are in contact with the body, such as the front of a padded seat, can help. Foam rubber holds its shape best, it fills every area like a mattress. Avoid thin foam rubber, it is soft while new (or if it is softened or compacted): it will soon "sag" under the weight.
   • Style: The chair should support your back and shoulders. This type is often referred to as the "manager's" chair. Your neck should be straight so that the position of your head is balanced and does not need a headrest like a "boss" chair. If you are working in an executive chair, make sure it has a full range of adjustments. On some, it is only for show, and not for practical use.
   • Seat: There are many types of chairs, which are carefully designed in different variations. Most of them, perhaps, suited someone very well before the manufacturer decided to put them into mass production. The most expensive chairs can often be customized for different people in a large number of different seating positions. It is usually best to try the chair itself and see if it suits you, rather than paying money to have someone try it or the seller to tell you all about it. Sit on it at the table as if you were typing, not just in a relaxed position or bent over, and looking forward intently. See how it sits in the main seating options, in the middle of their range, not just final values; you may later decide that you need a slightly different chair.
   • Old-style wooden chairs, which are highly customizable, look imposing, but make sure the seating dimensions fit perfectly and the armrests (usually not customizable) are at the correct height and won't interfere with your keyboard placement. If so, then this chair will be as comfortable as the foam; you will fit perfectly into it. Although they usually do not have a high back.
   • You can even make a chair from a car seat.

2. Customize your chair. You may need to fine-tune some of the parameters once the basic ones are set correctly.

   • Adjust the tilt angle. The further you lean back, the most of the torso rests on the seat back, and the less pressure on your spine. Set the angle to about 20-30 degrees. This significant lean will also gently pull you to lean back, a better position than slouching forward or looking at something interesting.
     • Lock the backrest at the desired angle.
     • If the backrest cannot be locked, then see if it can be set to its maximum tilt angle, and pull it back to see if it snaps back into place.
     • If you cannot adjust the tilt angle (on some chairs, the tilt is fixed in several positions, it cannot be changed at will), adjust the back so that the chair maintains the desired tilt angle when you relax in it.
     • Leaning back can reduce the strain on your back, but may require specific angles of the monitor, keyboard, and other office equipment.
   • Adjust the seat. It should be tilted back slightly so that the hips are naturally positioned and the force of the back recline does not cause you to slide off the seat. The backs and seats of some chairs are one piece; for others, the seat tilts along with the backrest, but only slightly, using a more complex mechanism called "synchronous tilt." Some allow you to tilt the seat apart from the backrest. Choose whichever you prefer.
   • Adjust the backrest height. Often the backs of chairs have a more prominent part that goes to the middle of the back and deeper for the shoulders. Adjust the backrest (or, on some chairs, the backrest consists of different parts) so that it is correctly positioned.
   • Adjust the seat width. Chairs usually have the part of the seat that is underneath top thighs, more concave, and thicker under the bottom. Slide the seat forward so that the lower thighs are well supported, but not so far forward that it does not press on the inside of the knees or tendons and ligaments. The tailbone should be positioned against the back of the chair.
   • Adjust the position of your legs. They should be at a natural angle (slightly spaced) and at such a height so that the legs do not dangle or stretch, and so that the knees do not protrude upward, allowing the hips to swing forward and not support the lower back. The pressure on the lower thighs should be moderate.
     • The best solution is a tilted footrest. Some of them are regulated.
     • Don't wear high-heeled shoes; If you must dress like this, lean the ball of your feet against something to provide a comfortable recline angle.
   • Adjust the position of your hands. The armrests should be positioned close to the body so that the arms do not extend the shoulder joints that support them. They should be located at a height slightly lower than if the arms dangled naturally, without stretching or pushing up the shoulders. The wider portion of the forearm muscles, the central outer surface of the forearm bone, should all be relaxed on the armrest. The forearm should be balanced so that the wrist goes straight (as a hand looks from the back of it) to a point about 2.5 cm above the keyboard, fingers resting gently in a natural relaxed curve above the keys at all times. This will balance your arms so that the wrists will not feel any weight, except for a little weight from the fingers in their naturally arched position or the constant drooping of the shoulders. Make sure that the upper part of your forearm rests against the back of the chair, in the same plane as your torso (but your elbows should protrude slightly so that you can freely move your arm muscles). The elbows can also be resting on the armrest, but most of the weight should be on the wider part of the forearm.
   • You don't need a headrest. The head and neck must be in an upright position so that the weight is distributed precisely over the spine, requiring only a small amount of muscle effort to change their position.

3. Select a keyboard. Your best bet is to opt for an “ergonomic” style — the keyboard is curved forward outward and preferably raised in the center, but it takes a while to get used to. It keeps the wrists straight and relaxed when pivoting with the elbows slightly forward so that the shoulders have support and the arms are in the center of the keyboard.

   Customize your keyboard. It should be in a horizontal position (remove all rear supports). Position it so the home keys are directly in front of you. They should be close enough to you to keep your forearms straight. Keep your wrists straight and your fingers curved and gently resting on the keys. You may need a drawer for the keyboard.

   • Remember not to lower your wrists to rest directly on or in front of the keyboard, even if it is wide enough.

4. Select your mouse. If you mainly type, then the mouse is not important to you. Ideally, this should be an optical mouse that works more consistently than a ball mouse, with a neoprene pad for smooth mouse movement. If you are left-handed, then you need to get a mouse designed for left-handers. Some users prefer trackballs (trackballs) because they require less wrist movement, but they are less accurate and slower because they cannot be increased in sensitivity. A mouse with buttons that is separated from the wide back, on which the front of the palm is located (namely, on some Apple models) allows the hand and palm to remain relaxed.

   • A cord mouse is lighter and easier to move than a cordless mouse. Also, the cord protects the mouse from falling from such a small surface as, for example, from the keyboard, and will not let it get lost. Make sure that the cord lies loosely next to the mouse, with a little slack so that the weight of the cord does not affect the movement of the mouse.
   • Avoid complicated keyboard shortcuts using the mouse, which contains a full set of standard buttons such as left and right buttons and a scroll wheel. Five buttons are used the most. The wheel that you click to scroll is not as smooth, but more precise, and is more suitable for games in which usually one click represents a separate command.
   • Some trackballs and touchpads (touchpads) are already integrated into the keyboard. The best position for them is the area of ​​the keyboard closest to the "home" position, such as a plastic wrist rest surface (use your fingers).

5. Set up your mouse. It should be close to the keyboard at such a distance that it reduces arm movement and does not stretch the shoulders in sub-optimal positions.

   • If you are left-handed, then you need to switch the functions of the left and right mouse buttons in the operating system.
   • Increase the sensitivity of the mouse, preferably with acceleration, to decrease the overall distance that you will move the mouse. This may require just a smooth motion with your wrist or even your finger.

6. Select the rest of the required input devices. Try to place them close and flush with the keyboard.

   Try a keyboard tray or drawer. The arms and their upper part, where the tendons that control the fingers pass, should be straightened. In the best way to achieve this, is to use a "tray" or " drawer". It should be practically on your knees - the exact height depends on your hands, their support, and your keyboard.

   • A wide stand is best, since you can still place a mouse on it, and objects will not slide off it. However, it can interfere with the armrests.
   • The elbows should be slightly outward so that you do not have to twist your arms inward when you need to reach the keys. This means that the keyboard should be placed closer to the belly. Pull out the tray and place a chair over it.

7. Choose one or more monitors for yourself. LCD monitors today are considered universal, and they suffer less from the eyes than from CRTs. Use digital connections such as DVI (no expensive cables are required; the main benefit of digital transmission is that problems do not go beyond zeroes to ones, and this has no effect). Some monitors do not support digital transmission; some video cards do not support digital transmission or resolutions higher than 1920x1200, many do not support dual monitors and only a few can support 3 monitors. To get such functions, you just need to look for them, and not overpay, an exception is possible for video cards with a triple connection.

   • If you have a CRT monitor, set the flicker frequency (at 60 Hz and below, flicker is noticeable; it's better to set it to 70 Hz; and it's best to set it to 85 or higher) and put on a glare filter. If you choose a CRT monitor, look for a completely flat or vertical screen surface, as a surface that is tilted (at least in relation to one axis) can reflect glare unnoticed by you.
   • The monitor should cover an area wide enough so that you can see all the documents you are working with at the moment, and show enough information so that you do not have to constantly scroll and click, and also not waste time remembering the content. what you read.
   • Place multiple monitors next to each other. The neck will not be balanced when tilting up and down, and the eyes will not be able to move as quickly, so there is little benefit from multiple monitors.
   • Bezels can be distracting, especially between multiple monitors. Choose a monitor with a narrow, unobtrusive and non-glare bezel, preferably matte black or gray colors... Large monitors are more expensive than mid-sized monitors. One or more monitors with a resolution of 2560x1600 (76 cm) are good, but monitors with a resolution of 1920x1200 (61 cm) can already be bargained for.
   • The higher the resolution, the better (usually so). If the text is too small, then you can scale it, but its image will become grainy.
   • Covering an area larger than your field of view reduces recoil.
   • Avoid shiny monitors. They look better when off, but there isn't much of a difference when on, they also cast a lot of glare.

8. Set up your monitors.

   • Place them at the back of your desk to loosen too close focus. This will protect your eyes from overexertion and from the occurrence of myopia.
   • The monitor you use most often should be right in front of you to keep your body upright. The rest should be on both sides.
     • Assign a master monitor to the operating system so that applications such as soft menus are automatically placed on it. If your monitors are of different sizes, then you need to choose the largest one.
   • Place monitors high enough that their height centers are right in front of your eyes if your head is straight, or even slightly higher. This will keep you from slouching.
   • Tilt them so that they are perpendicular in both planes (normal position) to your field of view. If there are several monitors, then they should be in an arc so that their centers are equidistant from your head. This allows you to better focus on them; your eyes don't have to change focus when you shift your gaze.
   • Match the monitor lighting with the ambient light. Don't work in the dark. Make the light in the room as diffuse as possible and adjust the intensity so that the white objects in the room do not shine brighter than the white areas on the screen, which are also quite bright. You can also adjust the brightness of the monitor, but most of the monitors you prefer are already set to near maximum. Find the white balance on the screen with the light in the room, also by making adjustments in the monitor or already in the operating system.

9. Place your papers in front of the monitors. Just as the easiest way to switch your attention between computer documents is to place them side by side on a wide screen, so the easiest way to switch your attention between computer and paper documents is to place them near the computer at approximately the same distance from your eyes. Hold paper documents on a stand near the monitor if you are just reading them, or on a sturdy stand tilted in front of the monitor if you are writing on them. Make sure the stand will not bump or scratch the screen.

10. Customize your work environment.

    • Temperature... It should be warm. The cold makes the fingers stiff, numb, and slow. Excessive heat, like cold, makes the brain go numb and slow down. 22 degrees Celsius optimum temperature for the majority of people. If it's too cold in the office, dress warmly and wear clothes that keep your wrists warm and not tightly covered. If it's too warm, wear thin, loose clothing, use a quiet fan, or open a window.
      • Heat does not transfer heat well through the veins from the warm-blooded, continuously insulated body to your fingers as you sit at a desk, so wearing heavy clothing to keep your fingers mobile in a cold environment can lead to overheating of your body (and head), making you sleepy ... A warm enough environment makes this compromise unnecessary.
      • Your feet usually don't need to work at the computer, but if they feel cold, it can be distracting. With the help of the heated footrest, you can heat them separately, or you can put the heater under the table - it is advisable that only a warm stream of air flows, and not radiation from the heater, with all modern features safety that will consume more energy and will be able to warm the legs and body.
    • Air quality... Keep it clean. Flavors can be used.
    • Lighting. The darkness can make you sleepy. The eyes strain to focus, and your brain, having a shallow depth of field from expanding, focusing lag, sees too much when you move your field of view. Not surprisingly, the twilight winter can even make you depressed. ...
    • Sound... Silence is best. White noise is better than isolated, distracting sounds.
      • Attenuate sounds, including computer sounds, as much as possible. For example, a computer makes a much louder noise when it overheats or has too much dust in it. Also, the fan is more High Quality buzzes less.
        • Hold noisy office equipment above or below you, cover it with furniture, or turn it so that the noise-emitting holes protrude away from you if you cannot move it. Just do not block the ventilation holes. High speed printers can be set to a slower mode so they run much quieter.
      • Ear plugs, or noise blockers, or noise canceling headphones can remove noise. The White Noise Generator can drown out distracting noise, but keep it close to you to keep the volume low and help influence the overall noise level a little bit for everyone else.
      • Fast, fun music (like Internet radio) can help you keep your brain occupied by half, and it is better than bothering and solving simple repetitive tasks that require little concentration. But don't distract others: use headphones.
    • Move and warm up... Even if you have a better workplace, it will be more comfortable for you to get up from your chair at least occasionally. Stretch or walk every couple of hours to relieve and relieve tension, stress and fatigue, and watch and listen to something else. You can even people.
    • If you have to watch closely:
      • Lean back less, but not so much that you start to slouch when you relax.
      • Watch and stay visible behind your monitor (or two small ones). If you are small, raise the seat and raise the footrest. Lower your monitor so that you can see it and you can see over it, but not so much that you have to tilt your head and strain your neck in order not to slouch. Keeping a sufficient distance will lower the angle you have to lean towards. Place your table with a beveled corner so that the computer is comfortable there, but so that you yourself can see people with your peripheral vision.
      • Adjust the tilt of the monitor so that it is perpendicular and in the center of your line of sight, and the angle of your footrest to rest your legs slightly outstretched on it.
    • Laptop computers provide a small number of functions, depending on what additional equipment you need to use:
    • Try using the Dvorak layout, where the most commonly used letters are on the most easily accessible keys to reduce finger movement. You just tell the operating system to "reorient" (recognize other characters) and re-mark them if you want; you don't need a new keyboard and you can easily switch back. The ability to type nimbly won't go away, but it will take you a while to get used to the layout of the keys.
    • Lose weight so you need less support, and build muscle so you can support it better.
    • Wear lower-body clothing, including underwear, so that when you stand, it fits loosely around your waist. The sitting pulls the clothes together so that in front it will be lifted, and in the back it will stretch down and sit obliquely on you. When you sit for hours, you should be free and comfortable in your clothes. If you release tension by slouching to widen the angle of your abdomen and legs created by flexing your lower back, then you need soft chair back support and straight back stability to tighten the flexion. So, instead, the pressure needs to be eliminated.
      • Clothing that hangs off your shoulders, such as trousers with suspenders or a dress, is the best option as it doesn't have to be held at the waist to prevent slipping.
      • Clothing that is loose around your legs, such as a loose skirt, should not stretch crookedly. But it can drag on as you sit and pull up some parts of the body. Choose clothes that are comfortable enough where they are tight, or not stick at all where they are squeezing.
      • Clothing that only hangs on the hips, such as trousers without suspenders, can be worn with a belt while moving. Or, to feel comfortable, it can be tightened with an elastic or elastic strap.
      • Choose stretch clothing carefully. Look for something that has a lot of pleat or non-elastic woven fabric tied to an elastic band in a way that does not stretch as hard and stretches moderately within range as you sit, stand, or move.
    • Leaning back in a chair with your legs slightly extended but supporting your knees, your chair moves backward. If it tends to roll away from its most comfortable position, then plastic smooth rugs should be avoided, or even a mat with a non-slip surface to prevent the chair from rolling away so easily.
    • Keep these rules in mind when you adjust other types of seats and settings, as if you were doing it on a car.
      • Sometimes there is a trade-off between relaxation and balancing. In powerful cars with cruise control, keep your seat low and rest your heels on the floor so that you can extend your rest by periodically shifting your feet to brake and accelerate. Place your elbows at your sides, preferably on the armrests, and align your arms at the eight and four o'clock positions on the steering wheel, not at the very top. You may not need to move your arms so that the car will drive straight (or slightly away from oncoming traffic) without constant load if your armrests are not level or something is not symmetrically located. For a vehicle that requires a lot of effort, you may prefer a seat closer to or near the controls. It doesn't matter which is most comfortable, make sure you can reach and control the machine in an emergency.
    • The most expensive part in computer systems is often not the computer, but the operator who sits behind it. So, eliminating obstacles to operator focus, clarity of thought, speed of data entry, and accuracy play a big role in starting productivity endeavors. Padded armrests can buy a lot more time for finger-typing than the fast CPU can save on keyboard input.

Today, personal computers are used almost everywhere. With their help, it is possible to achieve a fairly high degree of automation of workers' labor, reduce the amount of work performed self made to a minimum. However, the use of a personal computer (PC) has more than just positive effects. PC users are exposed to hazardous and harmful factors such as elevated level noise, electric current, electromagnetic radiation, static and psychological stress, and other factors.

The impact of these harmful factors leads to a decrease in performance caused by increased fatigue. In addition to reducing labor productivity high levels noise leads to hearing impairment. Electromagnetic radiation is also harmful to health. In addition, a PC is a source of electrical shock hazard and may also cause a fire.

All hazardous and harmful production factors in accordance with GOST 12.0.003-74 are subdivided into physical, chemical, biological and psychophysiological.

When developing a software product, the developer is affected by the following harmful factors:

1) physical:

Increased levels of electromagnetic radiation;

Increased levels of static electricity;

Increased levels of dustiness in the air in the working area;

Reduced humidity in the working area;

Increased ambient temperature;

Decreased or increased air mobility in the working area;

Increased level of noise and vibration;

Increased or decreased light level.

2) psychophysiological:

Intellectual, sensory and emotional stress;

Long-term static loads;

Monotony of labor;

A large amount of information processed per unit of time.

Frequent and prolonged work at the computer negatively affects the health and well-being of employees. However, the risk of damage to health can be significantly reduced if the organization of the worker's workplace is taken with full responsibility, as well as certain organizational and technical protective measures are observed. A properly selected PC with a hygienic certificate can significantly reduce the potential effects of potential exposure to electromagnetic fields. At the same time, it is necessary to strictly observe all the rules and requirements when organizing the workplace and, if necessary, apply protective measures in order to minimize the risk of exposure to harmful factors.

Organization of the workplace when working with a computer

Workplaces of workers must be organized in accordance with the requirements of SanPiN 2.2.2 / 2.4.1340-03 "Hygienic requirements for personal computers and work organization".

The area for one workplace of PC users with RCCB based on a cathode-ray tube should be at least 6 m2, with RCCB based on flat discrete screens (liquid crystal, plasma) - 4.5 m2.

In relation to skylights, the PCs should be positioned so that natural light fell from the side, mainly to the left. Light striking the workplace from the front tires the eyesight. Light from behind impairs visibility and creates glare on the screen. Do not place PC workstations near power cables and bushings, high-voltage transformers, technological equipment that interferes with your PC.

The design of the working table should ensure optimal placement on the working surface of the equipment used, taking into account its quantity and design features, the nature of the work performed.

The design of the working chair (armchair) should ensure the maintenance of a rational working posture when working on the PC, allow you to change the posture in order to reduce the static tension of the muscles of the neck-shoulder region and back to prevent the development of fatigue. The type of work chair (chair) should be selected taking into account the height of the user, the nature and duration of work with the PC.

The height of the working surface of the table for adult users should be adjusted within the range of 680 - 800 mm; in the absence of such a possibility, the height of the working surface of the table should be 725 mm. The workstation of the PC user should be equipped with a footrest. The keyboard should be placed on the table surface at a distance of 100 - 300 mm from the edge facing the user or on a special, height-adjustable working surface, separated from the main tabletop.

The monitor screen should be at the optimal distance from the user's eyes - 600-700 mm, but not closer than 500 mm.

A workstation with a PC must be autonomous.

The main sources of pulsed electric and magnetic, as well as electrostatic fields - the monitor and the PC system unit - should be as far away from the user as possible.

It is necessary to ensure reliable grounding (grounding) of the system unit and the PC power supply, as well as the grounding of the protective filter and the local network.

Periodic monitoring of grounding resistance (neutralization) is mandatory. It is necessary to neutralize the system unit not only through the neutral contact of the three-pin power plug, but by connecting a separate conductor of the system unit case to the ground loop of the room.

The protective filter of the PC monitor must be properly grounded. The most correct way is to connect the filter to the case of the PC system unit. It is not recommended to connect the protective screen filter with other grounded electrical installations.

Ensure that the user is as far away as possible from power outlets and power cords. It is not recommended to use two-wire extension cords, carriers and surge protectors, as well as similar devices with three-prong sockets and power plugs, but with an unused ground contact. The use of such devices can be allowed if there is a separate grounding (neutralization) of the PC system unit.

When organizing the power supply of the workplace, it is advisable to provide for the possibility of changing the polarity of plugging the power plug of the system unit and PC monitor into the socket and marking the phase and neutral wires. This will allow, when carrying out measurements of electromagnetic fields, to quickly select and fix that orientation of the power plug connection, at which the fields at the workplace are minimal.

When organizing a workplace with a large number of peripheral devices, when the user is practically surrounded by various office equipment, it is necessary to reliably neutralize (ground) each peripheral device, monitor the health of the bus of information circuits connecting these devices.

Optimal layout of the workplace - a layout in which the areas where the PC user is located and the areas where the power cables of the technical means of the workplace are located, including the power outlets, are completely separated.

When placing several workplaces with a PC in the room, it is necessary to take into account that the distance between the side surfaces of adjacent monitors should be at least 1.2 m, and between the back surface of one monitor and the screen of another - at least 2.0 m.

When placing a significant number of workplaces in the room to ensure electromagnetic safety, it is necessary to ensure:

Autonomous placement of individual workplaces, their autonomous power supply;

The maximum possible distance from each user of network elements and equipment of neighboring workstations.