World Pain Day, eight-hour office problem How many do you have?

Absrtact: The reason: to the computer, the neck for a long period of inactivity, will make cervical physiological curvature changes, feel neck ache, neck twist difficult, more easily developed into cervical spondylosis. Orthopedic director Yang Min warned that leg pain is not necessarily caused by varicose veins, lumbar intervertebral disc herniation may also lead to leg pain, such patients should not often carry out a straight thigh elevation exercise.
China Jiangsu Net October 12 News

1 Cervical spine pain

Reason: To the computer, the neck for a long period of inactivity, will make cervical physiological curvature changes, feeling neck ache, neck twist difficult, more easily developed into cervical spondylosis.

Proposal: Nanjing integrated Chinese and Western Medicine Hospital Pain Section Director Zhou Jianbin Introduction, raises the display: The computer displays the position to raise several centimeters, or gives the computer display pad several thick books, thus put the previous bow action to rise, from the source prevention cervical spondylosis occurrence. The waist is straight when operating the computer. Temperature is too low in the air-conditioned room, find a shawl around the neck and shoulders, this can avoid neck cold, eliminate the predisposing factors of cervical spondylosis.

Don't keep a sitting posture for a long time, stand up and move around, and turn your head. Can do "Back to the Moon", the neck slowly to the right after the top and left the top to turn, the upper body also followed a little turn. Note that the "Back to the Moon" is not for everyone to do. For example, some patients with cervical spondylosis slightly shake their necks dizzy. So suffering from cervical spondylosis, recommended timely treatment, under the guidance of doctors to choose their own exercise methods. If you work for a long time in the neck, it will only lead to more severe neck strain.

Wrist pain

Reason: data show that 5-10 people in each hundred have carpal tunnel syndrome, most of whom use computers for a long time. The use of the mouse will cause tendons in the state of high tension, resulting in ligament hyperplasia, the presence of both hands tingling, paralysis, weakness and other symptoms.

Suggestion: Zhou Jianbin said, with the mouse arm do not hover, choose a large radian, wide contact surface of the mouse, the height of the mouse is best lower than the height of the elbow when sitting. Use the mouse continuously for 1 hours, preferably rest for 15 minutes.

The correct keystroke is also helpful to prevent wrist pain, there are two details to note: 1, keystroke, the finger tip perpendicular to the key to hit the key, 2, keystroke, to easy, natural, not too hard. In addition, the keystroke, to use the finger action, do not wrist action. As a result, the pressure inside the carpal tunnel will be much reduced and not susceptible to adverse stimulation.

In addition, exercise hand joint, method: Thumb straight fists repeated several times, according to Rub Hegu Point (five fingers close to the top of the Tiger's Nest), kneading large (palm side thumb), hand-like objects such as rolling down the rotation and other movements.

Eye pain

Reason: Due to light, visual angle and screen settings and other reasons, 75% of the computer users have dry eyes, redness and swelling pain, burning feeling, blurred vision and other similar symptoms.

Suggestion: The eye director of the hospital Xia Chengzhi introduced, use the computer, should put the screen at least 60 centimeters away. Relax every 20-30 minutes with your eyes in the distance.

Can also take the time to do alternating look close to the exercise, such as a ruler or pencil in hand, first look out of the window of an object for a few seconds, and then take a look at the hands of the thing for a few seconds. So alternately looking at the distance and near, can make ciliary and lens in Active state, is a very good exercise eyes, prevent myopia method. But the best way, or to increase the time of outdoor activities, or for example, such as table tennis, badminton and other sports, this is the best to relax the eyes.

Finger pain

Reason: The surgical joint surface is covered with 1-2 mm thickness of cartilage tissue, fingertip long time force may cause the stress area cartilage wear, and even appear local spur.

Recommendation: The orthopedic director of the hospital, said Yang Min, some people like to use touch screen mobile phone play game, but every more than 10 minutes, it is best to stop activities finger wrist, if there is mild discomfort, early hot compress. In addition to frequent points by touch screen phone, will be opponents of the joint cause damage, the sliding touch of the phone screen too much is not conducive to the health of the fingers joints, easy to induce the thumb flexor tendon stenosis of the sheath inflammation, this disease is now more fashionable term is "touch screen finger." Suggest often play touch screen mobile friends, should pay attention to moderate, in the use of mobile phones, to use hands alternately, to prevent a single hand thumb overworked.

Pain

Reason: long time desk, waist lacks enough support, upper body weight full pressure to lumbar vertebrae, easy to cause normal physiology curvature change, let the intervertebral disc is increased by gravity, induce intervertebral disc protrusion.

Suggestion: This hospital pain section Director Zhou Jianbin said, the lumbar intervertebral disc protrusion This kind of middle-aged and elderly disease's young patient, the long-term desk does not exercise becomes the main reason. In the office, it is best to choose high back, Radian office chair, in the seat on the middle of a prominent, with a certain degree of hardness of the arc cushion, keep the head and lumbar center of gravity line perpendicular to the ground. Due to office conditions, many white-collar workers are accustomed to sleep on the table during their lunch break. However, lying sleep can make the spine to rest, sitting down to sleep, the spine can not maintain normal bending state, ligament, muscle in excessive traction, easy to lead to ligament, muscle strain, the longer term will form the degeneration of the intervertebral disc, and even lead to disc herniation. For office workers, if there is no nap lying on the condition of sleeping, it is best to rely on the chair to sleep, conditional words pillow a neck pillow, so the injury to the spine is much lighter.

In addition, the office workers should participate in physical exercise properly, in particular, strengthen the waist back exercise, maintain the stability of the spine, while making the muscles appropriate relaxation, reduce the pressure of the intervertebral disc; second in the life also should pay attention to some small details, such as after a long time to bend not suddenly spine, tired to pay attention to bed rest, let lumbar intervertebral disc repair

Shoulder pain

Reason: In the office for a long time to stay seated posture, shoulder muscles in a tense state, easy to oppress blood vessels, resulting in insufficient blood supply, causing pain.

Suggestion: Zhou Jianbin Introduction said, shoulder pain, many people are accustomed to use massage to relieve pain. Indeed, massage can play a role in relieving muscle acid swelling, but not the root causes.

Can do shoulder exercises: naturally standing or sitting on a stool, left shoulder first surround, repeat about 10 times, right shoulder same action, repeat about 10 times. The body is facing the front, the left arm to the opposite side, the fingers as far as possible stretching, right arm buckling, pull down hand arm, and then the right arm to the opposite side, the same way as the left arm, so alternately 10 times.

In addition, there is a simple way, is "shrug", the head to upright, chest out of the neck, two arms perpendicular to the body side, both shoulders as far as possible up. After two shoulders are lifted, stop for 1 seconds, and then push both shoulders down. This simple shrug activity, can play to promote the neck and shoulder blood flow unimpeded, shujinhuoxue function.

Leg pain

Reason: Sit too long, lower limbs lack of activity, leg muscle tension and contraction force will drop, venous blood flow is not smooth. The passage of time is prone to varicose veins, causing acid swelling, hemp, pain.

Recommendation: Take a walk in the office at least every half hour, or do some simple exercise in your seat. If you are moving your legs, stand a stop and flex your calf, thighs and buttocks muscles. Do the leg exercises, sit on board, feet or a single foot on the tip of the ground, heel up, and then put down, so repeated 30-50 times, straighten thigh elevation, keep 10 seconds, and then slowly down, repeat 5-8 times.

In addition, the hospital orthopedic director Yang Min warned that the leg pain is not necessarily varicose veins, lumbar disc herniation may also lead to leg pain, such patients should not often carry a straight thigh elevation exercise.

This year's October 11 is the World Day for pain relief. Yesterday, a lot of office workers are concerned about and forwarding a name for the "Eight offices pain!" How many? Micro-blog, the micro-blog list of the cervical spine pain, wrist pain, eye pain, finger pain, back pain, shoulder pain, leg pain, headache and other 8 kinds of office workers Common pain, and listed the prevention and treatment recommendations. Many netizens look after the "shot", then, these suggestions have no reason, is not these pain can use these suggestions to eliminate it? Yesterday, the reporter consulted the Nanjing Integrated Chinese and Western medicine hospital related experts. Experts said that some of the analysis and suggestions are very reasonable, but in fact, a lot of pain in the office, are due to "sedentary" caused by the use of computer after a period of time, to get up activities and bones, take a break!

Correspondent Yang Pu

Yang Zi Evening News All media reporter Hudandan

Headache

Reason: In closed office buildings all day long immersed in the file heap, tension, anxiety, stress and tiredness are often easy to trigger headaches.

Proposal: Zhou Jianbin Director said, in order to maintain the constant temperature in the office, doors and windows are always closed, forming a closed environment, the air is difficult to circulate, long-term in such an environment, will cause migraine. So it is an effective way to prevent migraine by opening indoor doors and windows properly and keeping good ventilation. In addition, the eye too focused on something too long, also can cause headaches, then you need to let the eyes have a good rest, also can effectively prevent headaches. Advised to open the window ventilation, every hour to let the eyes rest 5 minutes, every 45 minutes or so rest 3-5 minutes.

In addition, improper posture often makes you have a more severe headache, if you can raise your head and the body basically into a straight line, the body parts of the muscles are not easy to fatigue, or the office of a glass of water, a little activity can be a good relief headache.