A Mexican worker works 10 hours a day, compared to the other countries of the Organization for Economic Co-operation and Development (OECD) that only do 8 hours. Many of the health problems generated by long working hours are due to the use of inadequate work equipment and spaces in which they do not consider the capacities and limitations of workers, which has reflected an increase in biomechanical, musculoskeletal injuries, discomfort and Excessive physical and mental burden, which in the medium and long term influences the reduction of worker productivity, and ultimately affect the economy of companies.
Most Mexican workers have unfavorable ergonomic conditions in their jobs. The main problems detected are: lack of ergonomics in chairs and work tables, poor location of computer equipment and prolonged stay in the same posture.
Keeping postures and movements and efforts minimizing the load of the spine is called postural hygiene. The benefits of good postural hygiene are: reducing the risk of back pain, improving the mobility of your entire body and independence to perform your activities without physical limitations.
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Healthy working space
- We provide you with some recommendations to promote postural hygiene and work well being in the workplace:
- Toggle your position: Stand up every 2 hours to stretch, thanks to this will improve your circulation and reduce stress in the back, neck, fatigue and general malaise.
- Do different tasks during your day: Organize yourself in such a way that you can spend an hour typing in front of the computer and at the next hour you stop to make copies, lick on the phone or do some other activity that involves standing up.
- Use the right chair: You should use a chair that gives you good lumbar support (at the base of the back), this will increase your comfort and reduce fatigue throughout your body. If it is not so easy to change, you can use an orthopedic cushion to adjust your position.
- Keep your knees level with your hips: Use an adjustable chair that allows you to raise or lower the chair until your thighs and buttocks are evenly supported. Your feet have to be flat on the floor. If the chair cannot be adjusted, use an orthopedic cushion to lift, or otherwise, a footrest to support your feet on the floor.
- Keep head and neck straight: To find your viewing zone, place the monitor behind the keyboard, sit down and stand in front of it in a straight position, close your eyes, open them and locate the point of the screen you see first. It should be about 5 cm below the top of the screen (not the monitor).
- Adequate ambient light: Uses white or bluish light as it avoids fatigue: The natural light is good but there must be polarized crystals, curtains or filters that regulate the intensity to avoid major changes throughout the day or in the different seasons of the year.
- Cleaning: Keep your space neat and tidy. You will easily find your work material and avoid dust-induced allergies.
- Noise: Keep the noise level low, if your job allows you to put quiet music at low volume or use hearing aids at moderate volume.
- Food: Try to have healthy food on hand at hand. You can place a basket with fruit for snacking in the middle of the morning or in the middle of the afternoon.
The above recommendations help to solve the most common problems in the office, as far as posture is concerned. To live without limitations of future movement, you can start generating health and well-being in the office.