Currently, many specialists in ergonomics are looking into occupational health and in particular its relationship with ergonomics and the equipment available to employees at work. They offer solutions to muscle pain, numbness in the legs and arms, burnout and other ailments… Here are 5 solutions to minimize your worries and maximize your comfort, your safety and above all your satisfaction at work.
It is important to incorporate physical exercise into your daily routine. Devote 30 to 60 minutes a day to walking a little. If you have to work at a computer for several hours a day in a seated position, try to stand from time to time to relieve your back and stretch your legs.
The need to change posture is explained by the fact that the body is not naturally static. If possible, prefer means of transport that encourage your body to perform more movements. If you went directly to see a colleague instead of writing him an email? It's also a way for you to move a little during working hours!
THE IMPORTANCE OF SLEEP
Depending on your needs, aim for seven to nine hours of sleep each night. Outside of work, limit the use of screens, including tablets, phones, etc. After work, don't spend too much time in front of the television, as this only amplifies your fatigue. The ideal is to get away from all these gadgets at least an hour before going to bed. Instead, find other calming and pleasurable activities like reading or other activities.
SITTING COMFORTABLY (AT WORK)
According to basic ergonomic principles, individuals should work in environments that offer comfort, safety and a calming environment. When working at the desk, make yourself comfortable in the chair. Placing the keyboard and mouse on your work surface while adjusting the height of your chair according to the height of the table allows you to work with ease. Do the pencil test to find out if you are in the right position. Placed on your thighs, the pencil will roll forward if your chair is a little high. On the other hand, if it rolls backwards, your chair is too low.
The zombie test, on the other hand, helps you position the screen correctly. Sit comfortably in your chair and extend your arms like a zombie does to see if the screen is placed at an arm's length or a hand's distance. All you have to do is move your screen backwards or forwards. Avoid slumped postures so you don't feel tired and sore
HAVE A CLEAR WORKSTATION
On your desk, keep only what is strictly necessary. This way, you won't be too distracted and your gestures will be smoother. In order to create a bright environment, an accent lamp will be perfect. For more concentration, listen only to music without words (or no music at all). Verbal distractions, on the other hand, should be avoided.
TAKE A BREAK FROM TIME TO TIME
If possible, take a short break of 20 seconds every 20 minutes of work. During this short time, you can take the opportunity to get up a little, stretch, walk or breathe deeply. If you want to achieve your goal, use a dedicated application on your smartphone. Moreover, and this is very important, keep smiling during the day!
OPAL ERGO advisors are at your disposal to assist you in finding suitable ergonomic solutions. Contact us for more details.