If you are busy coding for 12 hours regularly, you must practice some ergonomic tips. 50 percent of IT professionals in India complain of lower back pain. The rest have musculoskeletal disorders (MSD), shoulder pain, and wrist issues. Many have given in thinking these health problems are part of a programmer’s life. Instead of accepting these health problems, George Chiang has ergonomic tips in this article at DistantJob that you can learn besides programming skills.
Development Ergonomic Tips
Learning to stay healthy is equally vital as honing programming skills. Here are the ergonomics tips to stay healthy longer:
Keep Screen at Eye Level
Neck pain is the fourth topmost reason for disability across the world. 30 percent of the sufferers had to change their career even. Laptops tilt your head downwards, so get a laptop stand to keep the screen at eye level. Sync your system up with an external monitor to use at home. A recent Jon Peddie research indicates that using several screens can increase productivity by 42 percent.
Correct Wrist Position
Programmers usually have two faulty wrist positions. At the extension, your wrist is raised upwards towards the forearm and downwards at flexion. Keeping your wrists in these positions can result in carpal tunnel syndrome (CTS), tendonitis, and MSD. The ergonomic tips to avoid such situations are keeping the keyboard flat on the desk and a little under your elbow. The height of your seat and armrests should enable your arms to be at the same level as the keyboard.
One of the ergonomic tips is to settle yourself in neutral positions—reclined, declined, and supine when you have back problems. According to the Occupational Requirements Survey, developers sit in the chair 90 percent of the time.
Do not sit for a long time. Have a flexible laptop stand that would allow you to code while standing. That lowers the stress on the spine when you sit for an extended period regularly. A University of Waterloo study suggests that the ratio between sitting and standing lies between 1:1 and 1:3. By following these ergonomic tips, 54 percent of people confirmed a reduction of neck and lower back problems.
According to DeskTime, 10 percent of high-performers worked for 52 minutes and then took a 17-minute break. Stretching helps to reduce the accumulation of fatigue in your muscles. Start with these ergonomic tips:
- Fist your fingers and stretch them.
- Stand up, keep your legs apart at shoulder length, and bend your back.
- Sit back in the chair, place the right knee over the left. Now, pull the right knee up with your hands while twisting your body to the right. Do the same on the left.
Those are quite a few ergonomic tips to incorporate into your daily work routine! Once you learn the ways, you will be habituated with those.
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