Yuk, Ketahui Gejala Muskuloskeletal yang Mungkin Terjadi Selama Pembelajaran Jarak Jauh!

Tips yang kedua, yaitu mengatur posisi duduk selama mengikuti proses pembelajaran. Pelajar yang menghabiskan banyak waktunya  dalam menggunakan komputer sangat memerlukan pengaturan tubuh dalam posisi netral dengan mengatur tubuh bagian atas hingga bawah sejajar dan normal. 

Tips yang ketiga, tata letak meja belajar perlu di perhatikan untuk memudahkan dalam mengerjakan tugas dan mengurangi risiko gejala muskuloskeletal. Model "zona kerja atau zona jangkauan" adalah cara yang dapat digunakan  dengan membaginya menjadi Zona 1 (area yang paling mudah dijangkau oleh lengan dan umumnya menjadi tempat keyboard dan mouse yang kerap digunakan), Zona 2 (area yang masih bisa dijangkau dengan mengulurkan tangan dan menjadi tempat barang yang tidak digunakan setiap hari seperti buku referensi dan binder), dan  Zona 3 (area yang berada di luar jangkauan lengan sehingga sesuai untuk barang atau peralatan yang jarang digunakan) (CCOHS, 2016). 

Tips yang keempat, penerapan "the 20-20-20 rules" selama beraktivitas dengan gadget yang dipopulerkan oleh Dr. Jeffrey Anshel. 20-20-20 rules merupakan metode untuk mengurangi ketegangan mata dengan mengurangi waktu menatap layar monitor (AAO, 2020). Pada dasarnya, setiap 20 menit yang dihabiskan untuk menatap layar, harus memberi jeda dan melihat sesuatu yang berjarak 20 kaki selama 20 detik. (Healthline, 2020).

Referensi

1. AAO. 2020. Computers, Digital Devices And Eye Strain. [online] Available at: [Accessed 18 December 2020].
2. Ardahan, M. and Simsek, H. (2016) ‘Analyzing musculoskeletal system discomforts and risk factors in computer-using office workers’. Pakistan Journal of Medical Sciences, 32(6), pp. 1425–1429. doi: 10.12669/pjms.326.11436.
3. Baker, R. et al. (2019) ‘The musculoskeletal and cognitive effects of under-desk cycling compared to sitting for office workers’, 79(February 2018), pp. 76–85. doi: 10.1016/j.apergo.2019.04.011.
4. Burton, A.K., Kendall, N.A.S., Pearce, B.G., Birrell, L.N., Bainbridge, L.C., 2008. Management of Upper Limb Disorders and the Biopsychosocial Model (RR 596). Health & Safety Executive [online]. Available at: [Accessed on 18 Nov, 2020]
5. CCOHS. 2020. Computer Mouse - Common Problems From Use : OSH Answers. [online] Available at: [Accessed 18 December 2020].
6. CCOHS. 2016. Working in a Sitting Position - Overview [online] Available at: [Accessed 18 December 2020].
7. Chan, L. L. Y. et al. (2020) ‘The prevalence of neck pain and associated risk factors among undergraduate students: A large-scale cross-sectional study’, International Journal of Industrial Ergonomics. Elsevier B.V., 76(March 2019), p. 102934. doi: 10.1016/j.ergon.2020.102934.
8. Coenen, P. et al. (2017) ‘Pre-existing low-back symptoms impact adversely on sitting time reduction in office workers’, International Archives of Occupational and Environmental Health. Springer Berlin Heidelberg, 90(7), pp. 609–618. doi: 10.1007/s00420-017-1223-1
9. Ding, Y. et al. (2020) ‘It is Time to Have Rest : How do Break Types Affect Muscular Activity and Perceived Discomfort During Prolonged Sitting Work’, Safety and Health at Work. Elsevier Ltd, 11(2), pp. 207–214. doi: 10.1016/j.shaw.2020.03.008.
10. Healthline. 2020. 20-20-20 Rule: Does It Help Prevent Digital Eye Strain?. [online] Available at: [Accessed 18 December 2020].
11. Heidarimoghadam, R. et al. (2020) ‘Study protocol and baseline results for a quasi-randomized control trial: An investigation on the effects of ergonomic interventions on work-related musculoskeletal disorders, quality of work-life and productivity in knowledge-based companies’, International Journal of Industrial Ergonomics. Elsevier B.V., 80(September), p. 103030. doi: 10.1016/j.ergon.2020.103030.
12. ILO. (2020) Work from home: Human factors/ ergonomics considerations for teleworking [online]. Available at https://www.ilo.org/wcmsp5/groups/public/---ed_protect/---protrav/---safework/documents/publication/wcms_742061.pdf [Accessed on 25 Oct, 2020]
13. Kementerian Kesehatan RI. (2020). PEDOMAN PENCEGAHAN DAN PENGENDALIAN CORONAVIRUS DISEASE (COVID-19) [online]. Available at: [Accessed on 27 Oct, 2020]
14. Lee, S., Hsu, Y., Bair, B., Toberman, M. and Chien, L. (2018). Gender and posture are significant risk factors to musculoskeletal symptoms during touchscreen tablet computer use. Journal of Physical Therapy Science, [online] 30(6), pp.855-861. Available at: [Accessed 16 December 2020].
15. Minghelli, B. (2020) ‘Musculoskeletal spine pain in adolescents: Epidemiology of non-specific neck and low back pain and risk factors’, Journal of Orthopaedic Science. The Japanese Orthopaedic Association, 25(5), pp. 776–780. doi: 10.1016/j.jos.2019.10.008.
16. OSHA. (2020) Musculoskeletal Disorders [online]. Available at  https://osha.europa.eu/en/themes/musculoskeletal-disorders [Accessed on 27 Oct, 2020]
17. Roquelaure, Y. (2019) Musculoskeletal Disorders and Psychosocial Factors at Work, SSRN Electronic Journal. doi: 10.2139/ssrn.3316143.
18. Rubenstein, A. L., Peltokorpi, V. and Allen, D. G. (2020) ‘Work-home and home-work conflict and voluntary turnover: A conservation of resources explanation for contrasting moderation effects of on- and off-the-job embeddedness’, Journal of Vocational Behavior, 119(March). doi: 10.1016/j.jvb.2020.103413.
19. Santoshi, J., Jain, S., Popalwar, H. and Pakhare, A. (2019). Musculoskeletal disorders and associated risk factors in coaching students: A cross-sectional study. Journal of Family Medicine and Primary Care, [online] 8(3), p.929. Available at: [Accessed 16 December 2020].
20. Shariat, A. et al. (2018) ‘Brazilian Journal of Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers : a randomized controlled trial’, Brazilian Journal of Physical Therapy. Associação Brasileira de Pesquisa e Pós-Graduação em Fisioterapia, 22(2), pp. 144–153. doi: 10.1016/j.bjpt.2017.09.003.
21. Waongenngarm, P. et al. (2020) ‘Perceived musculoskeletal discomfort and its association with postural shifts during 4-h prolonged sitting in office workers’, Applied Ergonomics. Elsevier Ltd, 89(March), p. 103225. doi: 10.1016/j.apergo.2020.103225.