PREVENTION AND ADVICES FOR YOUR POSITION

Prevention and advices for your position

Ergonomics is the science of designing the workstation to fit within the capabilities and limitations of the worker.

Every time our way of life becomes more sedentary, and we must happen long hours in front of a screen of computer, or sat in front of an office. All that causes problems of health eventually

An ergonomically correct posture will help you avoid fatigue and discomfort, there are some tips for you:

Ergonomics Tips

Follow these 10 office ergonomics tips to help you avoid fatigue:

1)    Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.

2)    Be careful of your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.

3)    Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to “scoot” your chair in every time you sit down.

4)    You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.

5) The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.

Be careful of the back! It must support straight line and supported well on the support of the seat. The head must be raised and aligned by the column. The hips must adjust more behind that it is possible in order that the pelvis could rest in a neutral way. In addition, the feet must rest in the soil, arranging this way the legs in an angle of 90 º. Thus, the weight of the body distributes in a homogeneous way. In case of working in front of a computer, the table and the keyboard must prepare at a height of the elbows. This position allows the rest of the arms and shoulders, which also can rest on the armrest.

Consequences of a bad position 

A bad position of the body increases the pain and the stress in the muscles and joints, where the whole tension is accumulated. Some of the consequencies of a bad repeated position can be the appearance of lumbalgia or of muscular contractions.

Lumbalgia 

More than 80 % of the population has suffered it at some time. It can be sharp if it does not last any more than 6 weeks or can turn into a chronic pain if it lasts more. It is a type of pain located in the low part of the back, at a height of the lumbar vertebrae.

Muscular contraction 

A muscular contraction is a type of injury that takes place when a muscle or muscular group is exercised in excess or for a bad position. It determines the carried away disposition of the muscle, of there the inflexibility and pain of the same one.