How to integrate ergonomics into our routine

Maintaining good ergonomics It is essential to take care of your health if you spend many hours in front of the screen. Ergonomics is about adjusting the workspace to suit the needs of the body, allowing postures and movements to be as natural as possible. By correctly implementing these principles, fatigue is reduced, muscle pain is prevented, and overall well-being is improved.

1. Proper posture in the chair

A key aspect is how to sit at the workplace. The chair should offer good support to the back, especially in the lumbar area, which corresponds to the lower part of the spine. It is important that the entire back is supported on the backrest, and with the hips back, not on the edge of the chair. In addition, you need to make sure that your feet are fully flat on the ground and that your knees form a 90-degree angle. This distributes the weight evenly and avoids unnecessary strain on the spine.

2. Correct Screen Position

Another essential element in ergonomics is the placement of the screen. This should be right in front of you, at a distance of between 50 and 70 centimeters from your eyes. The top edge of the screen should be at eye level, or slightly below, so that you don’t have to tilt your head up or down. This will help prevent neck strain and eye strain.

3. Proper position of the arms and wrists

Being ergonomic also focuses on the posture of the arms when working. The elbows should be aligned with the edge of the table and form a 90-degree angle. The forearms and wrists should be kept in a straight line while typing or using the mouse. This type of posture helps reduce muscle tension and prevents problems such as carpal tunnel syndrome. If you notice pressure on your wrists, a padded support might be a good option.

4. Appropriate lighting

Ergonomics It not only covers postures, but also other environmental factors such as lighting. Ideally, you should take advantage of natural light, but you have to make sure that it does not fall directly on the screen or from behind to avoid reflections. It is preferable that the light enters from the side. If you work with artificial light, the correct thing to do would be to use a lamp that illuminates adequately without generating shadows or dazzling the person.

5. Pauses and movement

Even if you maintain an ergonomic posture, sitting for a long period of time can lead to muscle fatigue. Therefore, it is advisable to take short breaks every hour. Get up, stretch, and move around a bit. These breaks not only help to release muscle tension, but also improve circulation and allow you to recharge your batteries to finish the job in the best conditions.

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