With the popularization of the home office, many workers began to face new ergonomic challenges.
The lack of adequate infrastructure, with chairs and tables that provide comfort during the work routine, and the prolonged use of forced postures, such as curvature of the spine or incorrect support of the arms, can lead to Repetitive Strain Injury (RSI) and Work-Related Musculoskeletal Disorders (WMSD).
In today’s article Casoca explains how the correct design of a home work environment can help prevent these conditions, guaranteeing comfort, health and well-being for the user.
A ergonomics it is the science that studies the adaptation of physical, environmental and cognitive conditions to humanswith the aim of promoting comfort, safety and better performance. This is not limited to the working environment, but also includes the living and recreational spaces of everyday life, contributing to well-being and quality of life.
In the home office context, the application of ergonomic principles is essential to reduce the risk of injuries as ergonomics not limited to furniture and equipmentbut it also concerns the layout and organization of the environment.
Ergonomics without a home office
An ergonomically designed work environment offers numerous benefits, both for health and productivity.
When ergonomics is applied correctly, the reduction of muscle pain and eye strain It is notable because correct posture and appropriate furniture prevent overloading of the joints and spine.
Furthermore, improving worker comfort translates into greater availability and efficiency in tasks, which directly impacts productivity.
Another important benefit is the reduction of costs related to medical care and sick leave, since injury prevention is more effective than recovery.
Working from home can be challenging for those who don’t have a dedicated space and adequate equipment. Many people resort to improvised furnituresuch as dining tables or sofas, which affect posture and comfort.
Additionally, lack of adequate lighting and excessive exposure to screens increase the risk of eye strain and muscle tension. These factors, if left untreated, can lead to the development of RSI and WMSD.
Specifying proper ergonomic design is essential to avoid long-term health problems. Below we detail some of the key considerations:
Suitable furniture
The choice of ergonomic furniture is fundamental. A the office chair must have height adjustmentarm support and a backrest that offers support to the lumbar region.
The table must be high enough to allow the elbows to be at 90 degrees, avoiding overload on the shoulders.
Equipment distribution
OR monitor must be positioned at eye levelabout 50-70 cm away from your face, to avoid eye strain.
The keyboard should be positioned so that the wrists are aligned and the mouse should be within reach without requiring excessive arm extension.
Adequate lighting
Natural lighting is the most recommended, but if this is not possible, invest lamps with soft and directional light. Avoid glare on screens and try to balance ambient and work light to reduce eye strain.
Physical space
The layout of the space must be planned ensure good circulation. The workplace must be organized so that you have everything you need at hand, without forcing repetitive or uncomfortable movements.
Supporting technology
Use supports for laptops, ergonomic keyboards and mice. These accessories help maintain correct body alignment and reduce the risk of muscle overload.
RSI/WMSD arise due to repetition of inappropriate movements and forced postures over time.
Therefore, it is important to adjust the dimensions of the workstation whenever necessary to avoid these conditions. For example, the correct height of the chair and table can prevent overloading of the spine and joints.
While using chairs with lumbar support reduces tension in the lower back, a well-placed keyboard and mouse prevent wrist and elbow problems.
However, in addition to specifying a good ergonomic design, it is important encourage the end customer to adopt good practices daily rates to improve ergonomic results in the home office.
Regularly adjusting the height of your chair, desk and monitor is essential to maintaining a comfortable posture and avoiding overloading your joints. Active breaks are repeated every 30-60 minutes, relieve muscle tension and improve blood circulation.
Including eye relaxation exercises, such as looking at distant objects and blinking frequently, can also help reduce eye strain, helping to create a healthier and more sustainable work environment.
Remember: the success good ergonomic design It also depends on individual actions in the daily use of this space!
About Casoca