Working at the computer, like any other, can also be tedious, and it is certainly tiring. Long sitting in one position causes back pain, and long-term gazing at the monitor causes fatigue in the eyes. Therefore, in order to reduce these factors related to working with the computer, you should remember about the „3 B” rule (blink – blink, break – break and breath – breathing).

Blink – Blinking cleans and moisturizes the eyes. Working with a computer is intensive visual work, during which the surface of the eye may dry out. Frequent blinking and the use of moisturizing drops increases the comfort of the organ of vision. It is worth learning how to blink each time your eyesight reaches the edge of the monitor. It is also good to close your eyelids often, which relaxes your eyes.

Break- Breaks should be taken frequently and during these breaks you should look at distant objects, eg look out of the window. The 20-20-20 rule is also popular, meaning that you should take a 20-second break every 20 minutes and look at an object 20 feet away. These 20-second breaks should be considered in addition to at least 5-minute breaks after each hour of work. During a break from working with the computer, you should not strain your eyesight (e.g. reading), but relax, e.g. by doing a few exercises. It is good to change the position of the body, take a walk, ventilate the room. It should also be remembered that watching TV, using a smartphone or tablet are also eye-straining activities – their negative impact can add up.

Breath – Breathing is spontaneous but to some extent voluntary. In stressful situations, breathing is often held, which has a negative impact on the work of muscles, including accommodative ones. Regular and calm breathing, on the other hand, is relaxing. It is worth practicing breathing exercises – instructions for doing them can be found on the Internet. Before the practice, it is necessary to ventilate the room, which will increase the effectiveness of the exercises.

Source: „Fizjologiczne i ergonomiczne aspekty organizacji pracy zdalnej ze szczególnym uwzględnieniem pracowników starszych”, Instytut Medycyny Pracy im. prof. dra med. J. Nofera

Source: https://www.seka.pl/praca-przy-komputerze-zasada-3b/

Projekt otrzymał dofinansowanie z Norwegii poprzez Fundusze Norweskie 2014-2021, w ramach programu „Dialog społeczny – godna praca”.