In office jobs the body remains in a fixed position for many hours, so if you do not adopt the proper body posture, you can end up suffering pains in your back, neck, head, wrists, or having circulatory problems, or lack of concentration and / or low productivity.
To prevent this from happening, you should adapt your workspace and your body position during work hours, taking in your day-to-day a number of ergonomic recommendations:
- It is essential to have good lighting in your job, so you do not have to strain your eyes to see correctly what you’re doing. In addition, it is recommended to use natural light as long as possible, so raise the blinds and turn off the artificial light while there is enough daylight.
- Air conditioning is also important, as being cold or hot makes your body uncomfortable and unable to perform tasks well. In this regard, it is recommended to set temperature not lower than 21 degrees in summer or exceeding 26 degrees in winter.
- Your workplace should be acoustically conditioned in order to avoid noises that affect your ability to concentrate.
- The computer screen in front of you should be in a horizontal line, from 0 degrees to 30 degrees below, to avoid awkward postures and to avoid bending the back.
- Both the chair you use as the stance taken in it during working hours are important factors for good ergonomics. The chair should be comfortable, allow adjustments according to your height and facilitate your movements. As for your position, you should fully support the back on the back, and form an angle of 90 degrees legs and arms in relation to the vertical position of the backrest, fully supporting your feet on the ground.
- Situate the items you use more during the day closer to you. For example, put the keyboard in front of you, facing the screen and the mouse left or right depending if you are right-handed or left-handed.
- It is important to make breaks every hour or hour and a half. Get up and walk around the office. You can use the time to drink water, go to the toilet, have a coffee, make photocopies, etc.
- You can also do stretching from time to time, when you notice load on the muscles. This way you will alleviate some of the tension.
As you can see, the ergonomics in office are essential not only to be more comfortable and avoid pain or health problems, but also to improve concentration and increase the efficiency and effectiveness of our work.
That is why we have ergonomicrent offices in Madrid, with furniture adapted to improve the best position for the body and maximize productivity. Furthermore, with us you have the possibility to work in flexible offices, designed to promote the continuous movement and avoid stagnation of the body for long periods of time.
”Take care of your body. It’s the only place you have to live in” Jim Rohn