Dadka qaarkood waxay ku qaataan in ka badan 6-10 saacadood maalintii kombiyuutarada hortooda. Aad bay ugu milmeen hawlahooda oo aanay dheg u dhigin halka ay taagan yihiin. Qaar baa laga yaabaa inay si xoog leh u fooraraan si ay u eegaan shaashadda ama kiiboodhka halka qaar kalena laga yaabo inay si adag wax u qorayaan iyada oo curcuradoodu ay hawada ku maqan yihiin inta oo dhan. Meelaha aan^(Incorrect) saxda ahayn waxay u horseedaan dhibaatooyin caafimaad sida dhabar xanuunka, garabka, iyo curcurka, cagaha gubanaya, Carpal Tunnel Syndrome iyo luminta aragga - gaar ahaan haddii aad ka weyn tahay 40^{(especially if you are over 40)} . Maqaalkan, waxaan ka wada hadlaynaa booska saxda ah ee lagu hor fadhiisto kombiyuutarka hortiisa.

Sida loo hor fadhiisto kombayutarka hortiisa

Nasashada dhabarka waa waajib

Daraasadda sida jidhka shakhsigu u dhaqmo inta lagu jiro hawlo kala duwan, saameynta habdhaqanka jidhka oo kale, iyo cilmi baarista bixinta xaaladaha ugu wanaagsan si looga fogaado waxyeellada waxaa loo yaqaan ergonomics. Ergonomics goobta shaqada^{(Workplace Ergonomics)} guud ahaan waa hagaajinta goobta shaqada si waxyeelada jirku u yaraato. Tan waxaa lagu gaaraa in la bixiyo nal habboon, hawo-siin iyo in la bixiyo waxyaabo culayska yareeya jidhka. Dhanka kombuyuutarrada, waa kursiga, miiska, kumbuyuutarka kumbuyuutarka, iyo mouse-ka, iwm.

Dhibaatada ugu badan ee dadka ka shaqeeya kombuyuutarrada muddada dheer waa xanuunka dhabarka hoose^{(lower back pain)} . Tani waxay abuurtaa waqti ka dib wayna adagtahay in la daweeyo, taas oo dadka ka dhigaysa kuwo ku tiirsan dawooyinka xanuunka, iwm.

Si taas looga fogaado, isticmaal kursi la hagaajin karo. Daboolka dhabarka ee kursiga waa inuu ahaadaa 100 ilaa 110 boqolkiiba. Boqolkiiba 90 aad bay u toosan tahay mana noqon doonto wax raaxo ah. In ka badan 125 boqolkiiba waxay culays saarayaan qaybaha kale ee jidhka - qoorta, iyo indhaha gaar ahaan. 100 ilaa 110 boqolkiiba ayaa ku habboon in laga fogaado dhibaatooyinka dhabarka - waa haddii aad dhabarkaaga oo dhan ku nasato kursiga.

Haddii kursiga aan loogu talagalin inuu taageero ka bixiyo dhabarka sare iyo hoose, isticmaal barkimo yaryar si aad u taageerto dhabarka sare ee garbaha iyo dhabarka hoose. Dhabarka ha nasto ilaa inta suurtogalka ah. Haddii ay tahay inaad hore u tiirsato sabab qaar ka mid ah, hubi inaad nasato oo aad dhabarka u nasato waqtiyo joogto ah.

Gacmaha-nasinta iyo garbaha

Haddii kursigu leeyahay nasasho cudud, isticmaal si cadaadiska garbaha uu u yaraado. Kuraasta aan cudud lahayn, cadaadiska oo dhan ayaa la saarayaa garbaha. Haddi aanad iibsan karin kursi cudud leh, waxa aad saari kartaa suxuladaada lugaha ka dib markaad ka gudubto. Laakiin habkan is-goysyada lugaha iyo in xusullada la saaro lugaha waxay sidoo kale noqon kartaa khatar mustaqbalka fog. Waa caadi muddo gaaban. Xasuusnoow haddii aad lugaha isdhaafsanto (sida inaad hal cag ku nasato jilibka lug kale), socodka dhiigga lugaha ayaa saameyn doona.

Si looga fogaado dhibaatooyinka lugaha iyo si aad u daryeesho garbahaaga, isticmaal kursi cudud leh^{(chair with arm rests)} . Haddii cududuhu yihiin kuwo la hagaajin karo, way ka sii fiican tahay sababtoo ah hal cabbir kuma wada habboona. Haddii aanad haysan kursi cudud ku nasan, isku day inaad mid iibsato sida ugu dhakhsaha badan. Ma rabi doontid inaad ku noolaato xanuunka garabka noloshaada oo dhan.

Nasashada curcurku waa muhiim

Markaad ka hadlayso booska saxda ah ee lagu hor fadhiisto kombuyuutarka, waxaa muhiim ah in la ogaado booska curcurada. Waxyaabaha aasaasiga ah waa in la siiyo nasasho curcuraha. Qaar badan^(Many) oo naga mid ah ayaa ku sii wad wax ku qorida gacanta hawada. Dhaqankani waxa uu culays badan saarayaa curcurada oo haddii ay sii socoto muddo dheer, waxa ay keeni doontaa xanuun curcur ah oo joogto ah.

Haddii kaaga uu yahay laptop, waxa uu la imanayaa cudud ku nasan labada dhinac ee taabashada. Haddii aad isticmaalayso kiiboodhka caadiga ah, waxa jira kiiboorro badan oo ku salaysan ergonomics. Microsoft waxay baaris ku samaysay si ay u abuurto kiiboorro muujinaya heerka walaaca isticmaaleyaasha. Iyada oo ku saleysan cilmi baarista, Microsoft iyo shirkado badan sida Logitech , Amkette iyo kuwa kale ayaa la yimid kombuyuutarro la goyn karo kuwaas oo la hagaajin karo si loo nasiyo curcuraha iyada oo la yareynayo walbahaarka faraha marka wax la qorayo.

Haddii aadan haysan kiiboodhka ergonomic^{(ergonomic keyboard)} oo aadan qorshayn inaad isla markiiba iibsato, xasuusnoow inaad nasato markaad wax qorayso saacado badan. Shan iyo toban daqiiqo kasta, naso curcuradaada adigoo gacmaha saaraya lugaha ama meel raaxo leh hal ama laba daqiiqo.

Akhri^(Read) : Layliga isticmaalayaasha kombuyuutarrada^{(Exercises for computer users)} - Nerd Fitness

Lugaha waa inay nastaan

Qaybta sare ee lugahaaga (ka sarreeya jilbaha) waa in si buuxda loogu nasiyaa kuraasta. Haddii qaybtaas lugta ka mid ah kor loo qaado sababtoo ah kursigu wuu yar yahay, waxaad halis u tahay jilibka xanuun^{(risking knee pain)} . Si la mid ah, hubi in kursigu yahay dherer ku filan oo cagahaagu si habboon u taaban karaan dhulka^{(touch the ground)} . Cagaha waa in la dhigaa si siman^{(perpendicular)} dhulka.

Kuwa kore waxaa lagu gaari karaa iyadoo la adeegsanayo kursi la hagaajin karo. Haddii aadan awoodin inaad isla markiiba iibsato mid, waxaad isticmaali kartaa barkimo ama shay si aad u kordhiso dhererka oo aad u ilaaliso lugaha. Intaa waxaa dheer, sii wad inaad beddesho booska lugahaaga waqti ka waqti haddii aad muddo dheer fadhido. Tusaale ahaan, in hal cag la saaro ciribta lugta kale ama lugta kale oo la saaro in muddo ah waxay kaa caawin kartaa ka hortagga raaxo-darrada waqti dheer oo keeni karta dhaawac joogto ah jirkaaga.

Qoorta iyo Indhaha

Si looga hortago cudurrada sida Glaucoma iyo Schilosis , waa inaad hoos u eegtaa shaashadda^{(looking down at the screen)} . Ha fadhiisan meel ay tahay inaad qoortaada kor u qaaddo oo aad murqaha adkayso. Ha isticmaalin boos kaa dhigaya inaad ka sarreyso xariiqda toosan ee aragga (xariiq toosan waxay la macno tahay adigoo isticmaalaya indhaha xagga hore adigoon kor u qaadin).

Inta aan kor ku soo xusnay ka sokow, waxaa lagula talinayaa in aad ka guurto kombayutarka waqtiyo kala duwan. Inta ay ku jiraan kombuyuutarka, dadku waxay illoobaan inay iloobaan -^(blink) taas oo kordhisa walbahaarka retina. Tani waa inaan marnaba la fududaysan sababtoo ah waxay keeni kartaa indho la'aan. Waxaa jira barnaamijyo dhinac saddexaad ah oo diyaar ah oo ku xasuusinaya inaad ka nasato daawashada shaashadda sida  Pause4Relax ama Isdeji .

Marka la soo koobo, marka aan ka hadalno qaabka saxda ah ee lagu hor fadhiisto kombuyuutarka, waxaan ka hadleynaa ergonomics: dhaqanka ka fogaanshaha raaxo la'aanta qayb kasta oo jirkaaga ah. Dhabarkaaga, lugahaaga, qoortaada iyo cagahaaga waa in si fiican loo nasiyaa. Indhahaagu waa inay sii libiqsiiyaan oo ay si toos ah ama xoogaa hoos u eegaan shaashadda. Ka qaadashada nasashada qasabka ah ee xisaabinta had iyo jeer waa fikrad wanaagsan!

Hoos ka akhriso^{(Read next)} : Dhibaatooyinka caafimaad ee ka dhasha isticmaalka xad dhaafka ah ee talefannada casriga ah^{(Health problems caused by Smartphones overuse)} .

How to sit in front of computer: Computing ergonomics

Some people spend more than 6-10 hoυrs a day in front of computers. They are so absоrbed in their activіties that they do not paу attention to their poѕtures. Sоmе might be bending heavily to look at the screen or kеyboard while others may be typing hard with their wrists being suspended in the air all the while. Incorrect postures lead to health problems such аѕ back pain, shoυlder, and wrist paіn, bυrning feet, Carpal Tunnel Sуndrome and vision loss – especially if you are over 40. In this article, we discuss the correct posture to sit in front of the computer.

How to sit in front of computer

Back Rest is a must

The study of how the body of an individual behaves during different tasks, the impact of such body behavior, and research of providing optimal conditions to avoid harm is known as ergonomics. Workplace Ergonomics is generally the optimization of the workplace so that bodily harm is reduced. This is achieved by providing proper lighting, ventilation and by providing stuff that places less stress on the body. In the case of computers, it is the chair, desk, computer keyboard, and mouse, etc.

The most common problem among people working for a long time on computers is lower back pain. This generates over time and is hard to treat, making people dependent on painkillers, etc.

To avoid this, use a chair that is adjustable. The slant of the back of the chair should be around 100 to 110 percent. 90 percent is too straight and won’t be of any comfort. More than 125 percent will place stress on other parts of the body – neck, and eyes especially. 100 to 110 percent is ideal to keep the back problems away – provided you rest your entire back on the chair back.

If the chair is not designed to provide support to the upper and lower back, use small pillows to support the upper back towards the shoulders and the lower back. Keep the back rested as long as possible. If you have to lean forward for some reason, make sure you take breaks and keep on resting your back at regular intervals.

Arm-rest and Shoulders

If the chair has an arm-rest, use it so that the pressure on the shoulders is reduced. On chairs without arm-rest, the entire pressure is placed on shoulders. If you cannot buy a chair with an armrest, you can place your elbows on your legs after crossing them. But this workaround of crossing legs and placing elbows on the legs can also be dangerous in the long run. It is okay for short periods. Remember that if you keep the legs crossed (like resting one foot on the knee of another leg), blood flow to the legs will be affected.

To avoid problems with legs and to care for your shoulders, use a chair with arm rests. If the armrests are adjustable, it is even better because one size does not fit all. If you don’t have a chair with arm rest, try to buy one as soon as possible. You won’t want to live with shoulder pain all your life.

Wrist Rest is important

When talking about the correct posture to sit in front of a computer, it is important to note the position of the wrists. The basic thing is to provide rest to the wrists. Many of us keep on typing with wrists in the air. This practice places too much stress on wrists and if continued for longer periods, will cause permanent wrist pain.

If yours is a laptop, it comes with a wrist rest on either side of the touchpad. If you are using regular keyboards, there are many keyboards that are based on ergonomics. Microsoft researched to create keyboards that sense the stress level of users. Based on the research, Microsoft and many companies such as Logitech, Amkette and others came up with detachable keyboards that can be adjusted to provide rest to wrists while reducing the stress on fingers when typing.

If you don’t have an ergonomic keyboard and you don’t plan to buy one immediately, remember to take breaks when typing for longer hours. Every fifteen minutes, rest your wrists placing the hands-on legs or somewhere comfortable for a minute or two.

Read: Exercises for computer users – Nerd Fitness

Legs should get rest

The upper part of your legs (above knees) should be completely rested on chairs. If that part of the leg is raised because the chair is smaller, you are risking knee pain. In the same way, make sure the chair is of enough height that your feet can properly touch the ground. The feet should be placed perpendicular to the ground.

The above can be achieved using an adjustable chair. If you are unable to buy one immediately, you can use pillows or something to increase the height and keep the legs rested. In addition, keep on changing the position of your legs from time to time if you are sitting for long. For example, placing one foot over the heel of the other leg or putting one leg over the other for a while can help prevent longer exposure to discomforts that can result in permanent damage to your body.

Neck and Eyes

To prevent illnesses like Glaucoma and Schilosis, you should be looking down at the screen. Do not be seated in a position where you have to pull your neck up and strain the muscles. Do not use a position that makes you look above the straight line of vision (a straight line would mean using eyes in the front without raising them).

In addition to the above, it is recommended that you move away from the computer at regular intervals. While on a computer, people forget to blink – which increases the stress on the retina. This should never be taken lightly as it can cause blindness. There are third-party programs available that remind you to take a break from staring at the screen like Pause4Relax or Eye Relax.

In short, when we talk about correct posture to sit in front of the computer, we are talking about ergonomics: the practice of avoiding discomfort to any part of your body. Your back, legs, neck, and feet should be properly rested. Your eyes should keep on blinking and look either straight or a bit lower at the screen. Taking forced breaks from computing is always a good idea!

Read next: Health problems caused by Smartphones overuse.

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