Original address: https://blog.csdn.net/h8y0bDJVUkwE1LboZlE/article/details/79599043
Programmers are particularly concerned about health issues during their careers. But most programmers only focus on code words, but often ignore their own health problems. This may be because writing code is too engrossing, or it may be because of too much pressure from the boss. But these are not the best reasons for you to torture yourself. We programmers also need to maintain health. Only by knowing how to maintain health can we program better.
What health problems do programmers have?
Here is a list of 9 major programmer occupational diseases, you can also take a seat, if you can't find a seat, then congratulations, you are a qualified programmer.
wrist pain (repetitive strain injury)
Eye problems caused by staring at the moving print progress and subsequent periods
Back discomfort caused by poor posture, especially the lower back and the upper shoulders
bowel and urinary tract problems (inability to pee properly)
Dehydration from consuming too much caffeine and drinking too little water
Sitting too long can cause hemorrhoids or prostate problems in men (I'll get into that later)
Inadequate sunlight causes vitamin D deficiency
Disordered sleep caused by staying up late or drinking too much coffee
Lack of stretch leading to general stiffness and pain
When you know your illness, you can prescribe the right medicine. It should be noted that some diseases do not occur for a long time, but you must also pay attention, because it is like a time bomb that will give you a "burst" at any time when you are not paying attention.
wrist pain
I have periodic pain in my wrist due to frequent and prolonged coding. I was 22 years old and just started coding professionally. But I've always had an Aikido homework so that my wrists will be back to normal.
You know, Aikido is an excellent wrist exercise that makes your wrists strong and supple. They created these exercises to avoid injury, and many of the original techniques involved twisting, tearing, and disjointing the arms and shoulders.
The following steps are what you must do when you sit down and code, and you will get twice the result with less effort.
Start by warming up, reaching forward and grabbing as fast as you can in the air for 20 times. Then flip the hand and do 10 more unilateral wrist bends, then 10 bends in the opposite direction.
Do what you do best and do 5 to 10 reps at medium speed.
Continue to do all the movements, but swing your hands and arms, and bend your wrists to return. These movements move the bones in the wrist, and they snap back into place when thrown.
Don't overdo it and hurt your wrist. Be in moderation and relax. That "no pay no gain" will only hurt you.
Do this series of actions before each typing code, and do it once when you stop, and keep doing it every day. It doesn't take long, after a period of discomfort your wrist will start to adjust and return to normal and feel much better.
eye fatigue
I was better than 20/20 when I was younger, but after decades of using the computer it was a bit off, used glasses to correct them, I wore them when I needed them, and the world around me was annoyingly blurry without them.
In the dark times we still look at CRT monitors every day, and the annoying flicker has made some people's eyes break. The problem now is the poor rendering of fonts on most LCD screens. I think thanks to Apple's patents, most LCD screens don't render fonts properly. Although some argue that Apple's fonts look hairy, so it's hard to say what's good for you.
It is recommended not to look at the computer for two hours a day. Either go play the guitar with no eyesight, or go for a walk in the park. You don't have to do this for the full two hours, but it takes two hours in total.
It may also be good for relieving your headaches. Most of the time, we may think that the headache is caused by the lights on while playing on the computer, but it is actually caused by the wrong posture, bad fonts, insufficient drinking water, and fighting with the computer for a long time.
Instead of turning off all the lights in your room, just get reasonable lighting and choose a color scheme that suits your LCD screen and room lighting. That is, incorporating indoor lighting, LCD brightness and fonts, and a color scheme that makes you feel more comfortable.
But let's take a break.
back problems
When programmers write code for a long time, they tend to keep one movement, and most programmers often have a very bad sitting posture, which leads to a curved back, referred to as "hunchback". If you don't have a girlfriend, this disadvantage will be Let your blind date greatly reduce the impression of you.
The most effective solution I've found is to stretch the upper body and do push-ups. The stretch is simple, grab the door frame and stretch your arms in the same or opposite direction. When you feel a little stiff, try these tricks:
Grasp the door frame with one hand, palm toward your body, and push your chest forward, over your shoulder.
Grasp the door frame with your other hand, cross your arms in front of you, palms facing in, and stretch your shoulders to stretch your back.
Grab the door frame with both hands, hold your head high, lean back slightly, and stretch back and forth. (like standing and doing push-ups)
如果你做了以上动作，同时做抡臂，摇摆，你就会觉得好一些。或许在你开始干活之前加一些腕部伸展运动会更好些。
另外就是做真正的俯卧撑了。我工作的时候并不做这个，因为它会让你很累，难于工作。一般我会在睡前做十次，这十下足以对付胸、背、肩、腕。 不要过快，要慢，注意在做的时候保持身体平衡。
最重要的是经常起来走走，如果条件允许可以到公司周边的公园逛逛。
脱水
这个问题不大，我时常有点内疚。我发现我一天狂喝咖啡，正因为这样我想我也该喝点水。脱水的问题很难发觉，直到你发现的时候已经晚了。
我的建议是，喝其他非纯净水的饮料时也喝一杯水。请勿喝苏打水，它们只是一堆伪糖，让你变胖导致糖尿病，还有它并没有给你产生水。喝纯黑咖啡吧，它们真心好喝，记着再喝些水。
肠道及尿道问题
好吧，接下来的两个问题确实不雅，所以就不提发生在我身上的事了，但我要说这句话：
上厕所的时候赶紧去，别犹豫。
你不知道这条提示有多有用，我真希望我年轻的时候知道这句话。因为我是一个拼命汉从不间断，跳过上厕所，憋相当长时间。
肠道问题就是你的机体不再告诉你你该拉屎了，只是愈积愈多。这样的话最后会导致便秘，这将终结你的健康状态。
对于尿道倒次要，但是依然可能会有感染和其他令你惊奇的事情发生。
如果你已经搞砸了，你去弄一些纤维片，待在家里然后吃掉，不要去外面，因为后果很囧的。
然后，你觉得是时候了，拾起身去拥抱上帝吧。我告诉你，在你拉完屎之后你的伟大想法才会自然迸发。
痔疮和前列腺问题
另外一个不上厕所会导致的就是痔疮。我知道够恶的，我保证只提这一次。但是，许多程序员有这个问题，并羞于启齿，他们并不知道为什么。下面听我一一道来，我做过下述所有事情，但是只得过一两次痔疮：
长时间坐着。
举重东西，不用辅助。
该去解决内急的时候不去。
强迫自己去拉屎，实际上不需要。
最糟糕的：坐在厕所里看书。
最后一条就是罪魁祸首。如果你不是必须要大C，可别老泡在那。这相当于将你整个身体和肠子的重量压在已经泻完的直肠上，并试图挤出来。恶心至极！这会导致痔疮，因为你的血管中的血压不自然地升高。
为了你的屁屁的健康，请做以下的事：
多吃果蔬，至少吃点纤维片。
该解决个人问题时赶紧的！
任何情况下不要压迫直肠。
还有一个问题，如果整天坐着的话，会导致前列腺问题。站起来转转就可以。如果尿血或者排尿困难，去看医生，否则会更危险。
睡眠没有规律
关于程序员睡眠问题，我在这里再补充几条睡眠技巧，有点自我催眠的意味：
关掉你房内的所有灯光和音响。
躺下，让手放在让你舒服的位置。
缓慢地深呼吸，并想象空气流进身体及逸散出体外的场景。
当你能注意到你的呼吸之时，想象你在看窗外辽阔的太空，悬星满布。
然后伴随呼吸幻想自己漂浮在空中，渐入巨幅的星系，一切星辰，皆伴随你左右。
持续幻想，感觉你的床也在漂浮，直到皆不见。
如果你有重度失眠，还请咨询医师。但还是试下这招，一天做一到两个小时，练习后绝对会让你入睡。
这是程序员的养生攻略，对你或多或少会有点帮助，祝君健康。