Health, Hygiene, and Safety at work

Currently, I'm retired from the work I had for 37 years. But when I worked, I was mainly seated at a desk, and these were the biggest risks of being injured:
· Back pain
· Rigidity of neck and shoulders;
· Pains and tension in the hands and fingers;
· Pains in the wrists
· Tired legs;
· Appearance of varicose veins;
· Eyes problems

These problems are often related with incorrect postures of the body, and with time they can be turned into serious diseases and incapacitate for the worker
As a consequence of this type of work, other types of problems are also found, being for example:
· - irritability;
· - anxiety;
· - depression
· - STRESS

To those conditions, other consequences are associated, such as:
- Lack of motivation and dissatisfaction in the work;
- Operational frequent mistakes.

Finally, these are translated in:
- Lack of productivity and quality.

We should avoid:
- To sit in strange postures
- To have the same posture during long periods of time;
- To lift objects frequently;
We should promote:
- To have the computer mouse near to the keyboard in order to reduce the movement of the shoulder;
- Usually, the computer mouse is more often used than the keyboard. We should divert a little the keyboard in order to handle the mouse in the most favorable area;
- From 45 to 80º of the eyes put the monitor to a distance, avoiding reflexes or very accented bright contrasts;
- The use of a support to put papers, books and impressions;
- To drop with relaxation the arms for the sides to avoid contractions;
- Small pauses for relaxation;
- To carry out small muscular exercises and exercises for the eyes.

Suggestions of exercises to perform:
- To breathe deeply in order to relax the muscles;
- To do massages in the hands and in the fingers to maintain the temperature in the hands and to reduce the rigidity and contractions in the fingers;
- To cross the hands behind the head and to stretch the arms backwards while breathing deeply. This is a good exercise;
- To shrug one's shoulders will help to reduce the tension and the rigidity of the superior part of the back and of the neck. For that, lift the shoulders and in the continuation relax them.