There are few workers who spend long hours sitting in front of a desk. This type of working day usually affects the muscles, especially those of the back, with it, substantially, the health of the back, and the quality of life in a general way, if an adequate posture is not maintained.
It is essential, to reduce this problem in office work environments, know and apply ergonomics in these spaces. Resorting to a postural education in this regard, in addition to having adequate furniture, is considered key to preventing pains and improving productivity, since a correct alignment of the body reduces fatigue and avoids long -term injuries. Adapting the work space with chairs and desktop tables that favor a correct posture is one of the most effective ways to take care of postural health on a day -to -day basis.
Importance of ergonomics in the work environment
It is more than important, it is fundamental. Ergonomics seeks to adapt the work environment to the needs of the human body, avoiding tensions and improving efficiency. Without a prepared environment, labor casualties increase, productivity decreases and workers can suffer serious consequences in their health.
An adequate furniture, combined with good postural habits, makes a remarkable difference between a comfortable working day and a full of discomfort. When employees have chairs with lumbar support, desks with adjustable height and well positioned monitors, the risks of back pain and other musculoskeletal problems decrease, achieving a greater concentration in their daily tasks.
What is an ergonomic position and its relevance in the office
As it can be assumed, an ergonomic posture is nothing more than that which keeps the body aligned and in balance, reducing stress in muscles and joints.
In the context of an office, this implies adjusting the chair, desk and technological devices so that the body adopts a comfortable, but natural, relaxed and productive position.
By maintaining adequate posture during work hours, blood circulation is improved and tension is reduced in the lower back, avoiding frequent ailments among those who work for many hours in front of a computer.
Good postural practices guide in the office
Indeed, there are guidelines to maintain an ergonomic position in the office. It is very important to pay attention and correctly execute the way in which you have to sit and the disposition of the elements in the work space.
Keep your back straight while sitting
First, the support of the chair should be adjusted so that the lower part of the back receives a good support. It is also recommended that the backbone form a natural curve and that the shoulders remain relaxed. Finally, you have to avoid beating or leaning too forward, thereby helping to reduce pressure in the lumbar area.
Adequate position of the feet and legs
As for the feet, they should completely rely on the ground or on a restraint if the height of the chair does not allow firm contact. The knees, meanwhile, will have to be at an angle of approximately 90 degrees, aligned with the hips, thus avoiding tensions in the lower part of the body.
Correct monitor and keyboard height
The monitor will be at the height of the eyes to avoid forcing the neck. The recommended distance is about 50-70 cm, depending on the size of the screen. The keyboard and mouse will be placed at a height that allows you to keep the elbows at an angle of 90 degrees, preventing the dolls from bending in excess.
Tips to avoid back pain at work
Although adjusting the furniture is essential, it is also important to adopt healthy habits that help prevent back pain:
-Hater active pauses every hour and stretch the muscles to activate circulation.
-Alterar between sitting and standing, if possible, with adjustable desks.
-Make stretching exercises for the neck, back and legs regularly.
-Stage and take care of food to avoid muscle fatigue.
