A continuación, te explicamos cómo puedes protegerte contra las lesiones ergonómicas mientras trabajas de forma remota.

En internet puedes encontrar cientos de planos y esquemas de cómo distribuir el espacio, pero lo que a mi siempre me ha funcionado mejor se reduce a una idea muy simple: Pon las cosas de manera que te sientas cómodo. Si observas las señales de tu cuerpo enseguida notarás si tienes que cambiar algo en la disposición de tu espacio de trabajo. Cada cuerpo es único, y no puedes generalizar porque lo que para ti es cómodo, para otra persona puede que no lo sea. Adapta las distancias y espacios de forma que te resulte confortable porque vas a estar periodos largos trabajando.

Ergonomic Desk: Use a desk that allows you to keep your computer and other work tools at an appropriate height to avoid strain on your neck, shoulders, and arms. Adjustable Chair: Invest in an adjustable chair that supports your lower back and allows you to maintain good posture. Keyboard and Mouse: Place your keyboard and mouse at a height where your elbows are at a 90-degree angle and your wrists are straight

Creating an ergonomic workspace is essential for promoting comfort and productivity while reducing the risk of musculoskeletal issues. Pay attention to your desk setup, ensuring that your chair, desk, keyboard, mouse, and monitor are all properly adjusted to support a neutral posture. This includes maintaining a natural alignment of your body, with your feet flat on the floor, knees and hips at 90-degree angles, and wrists in a neutral position while typing. Taking the time to optimize your workspace ergonomics can significantly improve your overall well-being and work performance.

Don't bend over your laptop for long periods and always connect your laptop to a second monitor. Sit upright and keep your elbows at your side and your shoulders should be relaxed. A decent chair which can be adjusted are key.

Employers should prioritize the HEALTH of their employees as their top concern. It is essential to provide suitable furniture and tools for the users. SHE experts within an organization should consistently emphasize health and safety rules through training, controls, and warm-ups. Healthy employees lead to a stronger organization, reduced medical costs, lower absenteeism, and increased productivity.

A mi las sillas que me han resultado más cómodas, y que recomiendo, son unas ergonómicas de aspecto muy extraño, pero increiblemente cómodas, y que te facilitan mucho mantener la espalda recta. Son unos modelos sin respaldo que por la postura que te obligan a adoptar para sentarte, se mantiene la espalda recta de forma natural. Y puedo asegurar que son mucho más cómodas de lo que parecen. Además, estos modelos tambien facilitan que los pies lleguen al suelo de forma natural, asi que tampoco son necesarios. Al fin y al cabo, cuantos menos elementos necesites para estar cómodo, mejor para tu postura.

Ergonomic Chair: Select an ergonomic chair that provides lumbar support, is height-adjustable, and has armrests to support your arms. Footrest: If your feet don’t comfortably reach the floor, use a footrest to keep your legs at a 90-degree angle. Cushions and Supports: Use cushions or additional lumbar supports to maintain the natural curve of your spine

Look for a chair with adjustable lumbar support to provide adequate lower back support and promote a neutral spine position. The seat should be padded and contoured to distribute body weight evenly and reduce pressure on the thighs and buttocks. Adjustable armrests can also help prevent shoulder and neck strain by supporting the arms in a relaxed position. Additionally, consider a chair with a reclining feature to allow for changes in posture throughout the day, promoting movement and reducing the risk of stiffness. By investing in a high-quality ergonomic chair and incorporating regular breaks and movement into your routine, you can support your overall comfort and well-being while working.

Mejor que los ejercicios y estiramientos, lo que tienes que hacer una vez cada hora es levantarte y andar un poco. Ves al baño aunque no lo necesites, solo por andar. O a beber agua, o a saludar a un compañero en la otra punta de la oficina, o a cualquier otra cosa. Si la oficina tiene más de un piso, mejor aún, sube o baja unas escaleras y ves a otro piso. Aunque hay muchas recomendaciones de levantarse y hacer estiramientos cada hora, en la práctica esto no se hace. ¿Cuantas oficinas has visto que los empleados están haciendo estiramientos o ejercicios? Andar un par de minutos estira de forma natural tus músculos, ejercita las articulaciones y te oxigena. Y además te permitirá despejar un poco la mente.

Break Schedule: Take short breaks every 30 to 60 minutes to stand up, stretch, and move around. This helps reduce muscle fatigue and improve circulation. Stretching Exercises: Incorporate stretching exercises during breaks to relieve tension in your neck, shoulders, back, and wrists. Movement Reminders: Use apps or timers to remind you to take regular breaks and move around

Research suggests that prolonged sitting can contribute to various health issues, including musculoskeletal discomfort, reduced circulation, and decreased cognitive function. By taking short breaks to stand up, stretch, and move around, you can counteract the negative effects of prolonged sitting and promote overall well-being. Additionally, incorporating simple stretches targeting key areas such as the back, neck, and wrists can help alleviate muscle tension and prevent ergonomic injuries. These brief pauses not only provide physical relief but also give your mind a chance to recharge, leading to improved focus and productivity when you return to your tasks.

Es esencial hacer pequeñas pausas regularmente para no mantener la misma postura durante toda la jornada laboral. Se pueden hacer descansos posturales que ayuda a la ergonomía por ejemplo levantándote a imprimir documentos, hacer fotocopias, ir al baño cuando lo necesites, levantarte y estirar un momento, hacer ejercicios de respiración, etc.

Como decia, lo mas importante es que te sientas comodo de forma natural, para eso observa tu cuerpo, tus sensaciones y si te notas rígido. Es importante que no tengas ventanas o fuentes de luz delante ni detrás del monitor, siempre que sea posible, colócate de forma que te queden a un lado. Y si es a la izquierda mejor que a la derecha para que no te hagan sombras. Si usas principalmente un monitor, y otro solo como apoyo, pon el principal directamente frente a ti y el otro un poco a la izquierda. Si usas los dos como principales, o extendidos, ponlos juntos y centrados frente a ti.

Eye Level: Position your monitor so that the top of the screen is at or slightly below eye level to prevent neck strain. Distance: Keep your monitor about an arm’s length away from your face to reduce eye strain. Multiple Monitors: If using multiple monitors, place them close together and at the same height to avoid constant neck turning

Natural Light: Utilize natural light as much as possible. Position your workspace perpendicular to windows to reduce glare. Task Lighting: Use adjustable task lighting to ensure your work area is well-lit without creating glare on your screen. Screen Glare: Use anti-glare screen protectors or adjust your monitor’s brightness and contrast settings to reduce eye strain.

Como decía antes, lo mejor es levantarse y andar un par de minutos al menos una vez cada hora. Un par de tips que yo uso a diario: - Bebe suficiente agua. Además de mantenerte hidratado te aseguras de ir cada cierto tiempo al baño, o a rellenar la botella a la máquina de agua. - Siempre que hables por teléfono, hazlo de pie y andando. Esto no es solo por aprovechar ese tiempo para moverte. Está demostrado que si estás de pie mientras hablas por teléfono, estas mas activo, eres mas consciente de la conversación, y tienes mas energia.

Alternate Positions: Change your working position regularly. Alternate between sitting and standing if you have a sit-stand desk. Active Sitting: Use an exercise ball or an active sitting chair that encourages slight movements and engages your core muscles. Mini-Exercises: Perform mini-exercises or stretches at your desk, such as leg lifts, shoulder rolls, and seated twists, to keep your muscles active.

I love a standing desk that can be moved up and down. I’ve also had access to a walking desk but I could not manage it. I do encourage employees to take walks with brainstorming partners ensuring a change of scenery is important to encourage other neurons to fire.

I love a standing desk that can be moved up and down. I’ve also had access to a walking desk but I could not manage it. I do encourage employees to take walks with brainstorming partners ensuring a change of scenery is important to encourage other neurons to fire.