Physical Therapy and Rehabilitation Specialist Dr. Nurten Korkmaz stated that the studies carried out determined the risk factors for musculoskeletal disorders to be caused by working in a computer environment. In the past years, while low back pain was more prominent in those who worked with heavy physical activity, the most common diseases in the neck, shoulders, arms and hands started to appear more with the use of computers. Nurten Korkmaz said, “According to a compilation of epidemiological studies, the prevalence of work-related musculoskeletal problems in the shoulders and arms is between 30 and 47 percent, while the frequency of neck pain in the working population is between 19 and 48 percent.”
MAKE ERGONOMIC ADJUSTMENTS
Dr. Nurten Korkmaz as biomechanical factors; He stated that factors such as repetitive activities, strains, wrong and fixed postures, vibration, cold, and insufficient lighting were examined within this group. He stated that the number of movements per minute in a joint is repetitive movements, a significant increase in repetitive movements has been observed in the workplaces in recent years, and approximately 62 percent of the employees have made repetitive arm movements. Korkmaz emphasized that if the time cycle is less than 30 seconds and the same type of activities are performed more than 50 percent of the working time, this is considered excessive.
Emphasizing that job dissatisfaction, lack of control over work and heavy workload cause an increase in pain in the neck, shoulders and arms of the person, Dr. Nurten Korkmaz said, “The first step in the fight against work-related musculoskeletal diseases is prevention. There are three main ways of protection. The first is to make ergonomic arrangements in the workplace, the second to change inappropriate working positions, and finally, to exercise even in the workplace.
“THE CHAIR SHOULD BE ABLE TO MOVE EASY IN EVERY DIRECTION”
Dr. While Nurten Korkmaz’s workspace is being organized; chair, table, monitor, keyboard and mouse; He stated that all of them should also be taken into account, adding:
“The chair should be able to move comfortably in all directions, its height should be adjustable, it should support waist tilt, back support and seat angle should be adjustable. The arm supports must be in a position to support the shoulders and arms. In the sitting position, the head should be kept balanced over the shoulders. Here it is necessary to avoid tilting the head forward. The torso position should be upright, the ears, shoulders and hips should be in the same line on the vertical axis. It is important that the inner angle of the elbow is not kept below 100 degrees, that the wrists are in a straight position, that the upward movement of the wrist does not exceed 20 degrees. In order to protect the waist, the waist slope should be supported and the angle formed between the body and the thigh when we sit should be around 130 degrees. There should be an area under the table where the employee can stretch their feet and easily change their body movement. Feet should be placed flat on the floor or on the footrest.”
GIVE REST TIMES
Stating that the monitor and keyboard should be located directly in front of the user and in the midline, their distance should be at an arm’s length from the body. Nurten Korkmaz said, “The top of the monitor should be placed at eye level or 15 degrees down, the screen should be clean but not inclined. The keyboard should be 5 centimeters below the elbows, while using the keyboard, the wrists should be kept in a straight position and should not be angled to the right or left. The mouse should be kept at the same level with the keyboard and the body, the entire arm should be used, not just the wrist, while the mouse is moved, and it should be touched lightly with the fingers, not pressed. A document carrier that can be mounted on the monitor can be used ”.
Drawing attention to the importance of rest breaks while working, Dr. Nurten Korkmaz emphasized that the rest period should be up to 10 percent of the total work and it has been proven that this period does not reduce productivity. He underlined that typing on the keyboard should not be longer than 40 minutes without rest, and that it would be appropriate to take 5-minute breaks in 40-minute studies.
“MOVE IN THE OFFICE”
Dr. Nurten Korkmaz listed what needs to be done in the office as follows:
“Flex your wrists and forearms. Do a shrug. Take the bow position by bringing your hands together behind the head, stretching backwards without getting up from the chair. Stay in this position for 10 seconds. Rest for 10 seconds and repeat at regular intervals. Stretch your neck. “