I decided to do this article, because after a week of beading, I had terrible back pain. To get rid of all the spasms, it took a concerted effort. It would have been easier if you had followed some simple guidelines for good posture and ergonomics. A lot is common sense, but we choose not to follow them as it is easier to hunch over or hunch over.

The most important pieces of equipment are the chair, the work area and the light. It is important that you choose a chair that supports your entire back when you sit upright. You should also support your lower back, if you don’t, put a cushion behind your back for extra support. When you sit in your chair, your feet should touch the ground and your knee and thigh should be at a 90-degree angle. If you are not sure if it is 90 degrees, put your feet on the ground and put a pencil on your knee, it should not roll. Your back should be straight, without hunching or hunching over. Under your desk, you can use a footrest to lift your feet up a bit and take pressure off your back. The chair should preferably have armrests, to support the elbows and relieve tension in the shoulder muscles.

When placing the chair under the workspace, this (workspace) should ideally reach the middle of your chest. This will prevent you from slouching forward on your work or slouching back. This will help keep your head up and relieve some tension in your neck. Your elbows can rest on the armrests of the chair. Your forearms should rest against the edge of the workspace. You can also rest your elbows on the workspace; it depends on the techniques you are using.

The light we are working on is very important. If the light is too weak, it will put unnecessary strain on your eyes. The best light to use is a daylight lamp, as it is a more natural light.

This does not mean that you can sit and work all day. You will still have to get up regularly to stretch your back and legs.

Examples of stretches you can do to relieve tired neck and shoulder muscles: Sit up straight and let your chin drop toward your chest, this will stretch your neck muscles and lift your head back up. Now do it backwards and to the sides, do not bounce in the exercise. To stretch the back; Get up and stand up straight, bend down as far as you can to touch your toes, stand up again, then lean to the right and then to the left, and lean back as well. Just stretch out as much as is comfortable for you. Do 3-5 reps of these stretches.

As beaters, our hands are probably the most important part to us, so it is important to take care of them. Like athletes, it is important to stretch your hands before starting to work to warm them up. Start with the fingers; “move them” as if you were drumming your fingers on a desk; do this for 2-3 seconds. Then take your right thumb with your left hand and stretch it towards your arm, trying to touch the side of your forearm, and then do the same with your other hand. Now clench your fist and hold for 1-2 seconds, you can also use a stress ball for this. For the wrists, bring your hands together as if you were praying, now with the right hand press the left hand back and hold for 1-2 seconds, and then do the same with the other hand. You are ready to start beading. You can also do these between and after the bead; it will loosen muscles and relieve tight muscles.

I started to implement some of the above guidelines and I can feel the difference. I can spend more time doing projects in my workspace.