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Prevent back pain at work

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You spend your days sitting at a desk, strumming on a keyboard eyes on the computer? When the position is not optimal, body becomes tired and pain. Precisely, specialized advisers, known as “ergonomists”, are there to help us adapt our workstations.

“I’m full of it, do you know the expression?” jokes ergonomist Amandine Simon of Active Ergonomics Consulting. She explains: “the workstation can cause physical pain when it is not adapted, or even stress if the employee is under heavy workload or his social relations at work are degraded”. In France, musculoskeletal disorders (MSDs) are the first recognized occupational disease, with a score of more than 87% according to a 2013 report of the AT / MP account (work accident / occupational disease). The purpose of ergonomics? Study the entire professional environment to adapt to the worker. As much from a psycho-social point of view as from a material point of view. For example ? Ergonomist Amandine Simon explains how to position herself in front of her workstation, to avoid unnecessary pain.

Take breaks

“The biggest problem in tertiary work is static posture.Man is not made to stay for hours without moving.” goal, then? Make it move from time to time. She recommends doing two types of stops. “A visual pause every hour is essential.With a computer, near vision constantly contracts muscles of eyes.Looking for a minute in distance can rest the eye.” And a physical break: “every two hours, try to change position, get up and walk”, to work muscles.

Adjust height of workstation

“It is necessary that the environment adapts to man, and not the opposite”, insistsergonomist. When you take a bad position at your post, you can feel pain mainly in neck, trapezius muscles and in lower back. As a result, you may end up with problems with blood circulation (tingling), or even problems with venous return.

How to sit? “You set your seat so you have both feet on ground and a 90-degree angle on your knees.” Because if it is too low, angle is closed and makes the blood circulation more difficult. The back of chair should be tilted back slightly to open angle of bust and thighs. The ideal height of the office? “You have to put your elbows in, forming, there too, a 90-degree angle,” says the ergonomist.

On the computer side? top of the screen should be at eye level.” Why ? “The look naturally tends to go down, so this way it is positioned in center of screen without effort.” This avoids over-stressing the neck and creating neck problems.

Place your instruments on your desk

“In all cases, the screen must be exactly in front of you, especially not on one side”, to limit the cervical efforts. keyboard and the mouse? Place keyboard “close to edge of desk, away from it by a width of your hand.You absolutely keep mouse close, to avoid the movement of useless wrists”, which can cause pain in arms. If one wishes to make entry from paper documents? “We put them between keyboard and screen,” concludes the specialist.

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