Summary of "Postura correta no trabalho: Ergonomia no escritório"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from the Video "Postura correta no trabalho: Ergonomia no escritório":
- Understanding Common Pain Issues:
- Back pain affects 80% of the population, especially lower back pain.
- Causes include sedentary lifestyle, poor posture, repetitive mechanical movements, and overload from work or domestic activities.
- Combatting Pain and Discomfort:
- Increase physical activity to counteract sedentary habits.
- Maintain proper posture consistently during work and daily activities.
- Ergonomic Chair Recommendations:
- Invest in a good-quality chair with:
- Lumbar curvature support.
- Armrests.
- Casters for mobility.
- Follow NR 17 standards (Brazilian labor regulation) for workplace chairs.
- Avoid sitting on the sacrum or sliding forward; sit back fully with Lumbar Support.
- Invest in a good-quality chair with:
- Correct Sitting Posture:
- Maintain the natural physiological curvature of the spine.
- Avoid slouching or sitting with hips too far forward.
- Position hips back on the chair, head aligned with the spine.
- Avoid crossing legs frequently to prevent hip rotation and impaired blood circulation.
- Keep feet flat on the floor or supported; avoid dangling feet or resting them on chair casters.
- Knees should be at a 90-degree angle and slightly apart.
- Monitor and Screen Setup:
- Place the monitor at eye level, approximately 45 to 70 cm away.
- Look straight ahead, avoiding bending the neck forward.
- Use monitor stands or adjustable supports to achieve proper height.
- Keyboard and Mouse Positioning:
- Additional Tips:
- Increase screen font size (zoom in) to reduce eye strain and prevent leaning forward.
- Use Lumbar Support accessories or a rolled towel to maintain spine curvature if a specialized chair is unavailable.
- For laptop users:
- Avoid holding the phone between shoulder and ear; use headsets to prevent neck strain.
- Head and Neck Posture:
- Head aligned with the spine weighs about 4-5 kg.
- Forward head tilt increases cervical spine load significantly (up to 27 kg at 60 degrees).
- Maintain head in neutral position to reduce neck strain.
- Movement and Breaks:
- Every 50 to 120 minutes, take breaks to stand, move, and stretch.
- Movement improves circulation and reduces muscle fatigue.
- Incorporate exercises to strengthen back and improve posture (to be covered in a follow-up video).
Presenters / Sources:
- Excel (Physical Education Teacher and main presenter)
Category
Wellness and Self-Improvement
