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'Masa başı' işler hasta ediyor Gününü bilgisayar kullanarak geçiren ofis çalışanlarının yarısından fazlası kas ve iskelet sistemi hastalıklarıyla karşılaşıyor. takvim.com.tr Giriş Tarihi : 07 Mart 2019 , 11:15 Güncelleme Tarihi : 07 Mart 2019 , 11:15
Medical Park Tarsus Hastanesi Fizik Tedavi ve Rehabilitasyon Uzmanı Dr. Sevilay Eriş, bu sorunların çözümü için çeşitli tavsiyelerde bulunuyor.
Eriş, iş yaşamında bilgisayar kullanımının hızla artmasıyla, klavye ve fare kullanımı gibi bazı tekrarlayıcı aktiviteler, yanlış postür, stres ve kötü ofis ergonomisine bağlı olarak, ekran başında çalışanların bazı sağlık sorunlarıyla karşılaştığını söyledi.
Dr. Eriş, boyun, kollar, sırt ve belde ağrı ve hareket kısıtlanması ile seyreden kas iskelet sistemi hastalıklarının bunların başında geldiğini belirtirken, ofis çalışanlarının, bazı küçük önlemlerle kendilerini koruyabileceğini vurguladı.
Dr. Sevilay Eriş şöyle devam etti: "Kas iskelet sistemi hastalıklarının yol açtığı sakatlıklar, iş verimliliğini ve iş memnuniyetini azaltarak, yüksek tedavi harcamaları ve iş günü kaybına neden olarak çalışanı, iş vereni ve ekonomiyi olumsuz etkiler. Bilgisayar kullananların yarısından fazlası kas iskelet sistemi hastalığı ile ilgili yakınmalar yaşar. Gergin boyun sendromu, sırt ve bel ağrıları, el bileğinde sinir sıkışması, başparmak, el bilekleri, dirsek ve omuzlarda tendon hasarlanmaları ve zorlanmaları gibi pek çok kas iskelet sistemi rahatsızlığı ortaya çıkabilir. Bunlara bağlı olarak iş kalitesi kadar yaşam kalitesi de bozulur."
Dr. Sevilay Eriş, bu rahatsızlıkların ortaya çıkmasını önlemede ise, ergonomik eğitimler ve korunmanın son derece önemli olduğunu kaydetti. Dr. Eriş, bu kapsam içerisinde en etkili yaklaşımın, iş yeri ve günlük yaşamda vücudu doğru kullanma ile iş yerinde de uygulanabilecek ve vakit almayacak bazı basit egzersizler olduğunu söyledi.
BUNLARA DİKKAT Uzm. Dr. Eriş, bilgisayar karşısında çalışanlar için ergonominin desteklenmesi gerektiğini belirterek, yapılması gerekenleri şöyle anlattı:
1- Oturma yeri, masa, klavye, ekran yüksekliği bireye uygun olmalıdır.
2-Ekranın üst yüzeyi kişinin göz hizasında olmalıdır.
3-Fare kullanılırken çok sıkılmamalı ve hafif dokunmayla kullanılmalı, klavye kullanırken en az biçimde güç sarf edilmelidir.
4-El bileğinin düz pozisyonda olması, el bileğinde sinir sıkışması riskini azaltır.
5-Dirsek, önkol ve bilekler sert yüzeylere dayanmamalıdır.
6-Çalışırken uzun süre oturulmamalıdır. Çünkü oturma omurga üzerine fazla baskı olmasına neden olur.
7-Otururken bel desteklenmelidir ve dik oturmaya özen gösterilmelidir. Bel-kalça açısı 90 derece, ayaklar yere değecek şekilde oturulmalıdır. Ayak altına destek konulabilir.
8-Otururken kalça ve dizler aynı seviyede olmalıdır. Diz arkaları sandalyeye değmemelidir.
9-Kol destekli sandalye kullanılmalı, klavye ile çalışırken ön kollarınız yere paralel olmalıdır (dirsekte yaklaşık 90 derece açı).
10-Gün içinde kısa molalar verilip, kas ve eklemlere dinlenme ve yenilenme fırsatı tanınmalıdır.
11-Zaman zaman farenin bulunduğu yeri değiştirerek -sağdan sola alarak- farklı elleri kullanmak ve farklı kasları çalıştırmak fazla çalışmadan doğan sakatlanma riskini azaltacaktır.
12-Düzenli biçimde farklı duruşlar denenmeli ve aynı pozisyonda uzun süre kalınmamalıdır. Hiçbir pozisyonun uzun süre ideal kalamayacağı unutulmamalı ve gün içerisinde belirli aralıklarla ayağa kalkılıp koltuğun ayarı değiştirilmeli, böylece koltuğun neden olduğu kas gerilmeleri engellenmelidir.
13-Bu düzenlemelerle birlikte, bilgisayar başında çalışırken gün boyunca 2 saatte bir 30-60 saniye süreli yapacağınız germe egzersizleri ile kendinizi daha rahat hissedebilir, boyun, omuz, sırt ve bel ağrılarından kurtulabilirsiniz.