É comum que, no ambiente de trabalho, muitas pessoas acreditem que ficar sentado evita a maioria dos problemas nas costas, mas isso pode ser uma armadilha. Sentar-se de forma errada pode sobrecarregar especialmente a região cervical e a coluna lombar, o que, em longo prazo, pode gerar lesões sérias nessas regiões.
Para garantir qualidade de vida no ambiente de trabalho e evitar problemas de saúde que podem até afastá-lo por tempo indeterminado, aprenda a manter a postura no escritório em 4 passos. São pequenos ajustes para adotar e até repassar essas dicas para outras pessoas.
1. Sente-se da forma correta
Quando for se sentar na cadeira, certifique-se de que está posicionado sobre os ísquios, aqueles ossos pontudos que ficam entre o púbis e os glúteos. Caso faça esse movimento da forma correta, a coluna “automaticamente” fica na posição correta. Mas, se você se sentar sobre o osso sacro (na base da coluna) ou se curvar para trás ou para frente, certamente vai começar a forçar as costas.
2. Mantenha as pernas na posição correta
A posição das pernas também é essencial para manter a postura adequada no ambiente de trabalho. Com os ísquios posicionados corretamente na cadeira, seus pés devem tocar inteiramente o chão (a planta do pé deve estar em total contato com o piso) sem se dobrar para qualquer lado.
Para isso, os joelhos devem formar um ângulo de 90 graus para não sobrecarregar a região lombar. Você pode usar um banquinho ou um apoio para os pés, assim como fazer a regulagem da altura da cadeira. Jamais trabalhe sentado sobre uma das pernas, pois isso força a musculatura tanto dessa parte quanto da lombar.
3. Faça o ajuste para os braços e ombros
A altura da mesa é outro fator importante para manter uma boa postura no escritório. Ela deve estar posicionada de tal forma que seus antebraços fiquem apoiados em 90 graus sobre a superfície e que seja mantida uma distância adequada do teclado do computador e do mouse (sem que seus braços fiquem encolhidos ou esticados demais).
Caso perceba que seus ombros pareçam muito caídos ou elevados demais com relação a sua cabeça, vale a pena fazer os ajustes necessários para que a sua postura fique o mais correto possível . No entanto, eles devem ser feitos sem prejudicar o posicionamento das pernas na cadeira e em relação ao solo (como citado nas dicas anteriores).
4. Atenção à altura dos olhos
A altura dos olhos também precisa de atenção quando você estiver trabalhando, principalmente em frente ao computador. Eles devem estar alinhados com o monitor de modo que você não precisa abaixar ou levantar o pescoço para alcançar toda a extensão da tela.
Se isso não for feito, ao longo do dia os movimentos podem causar tensões musculares que certamente vão ter impacto principalmente na região cervical. Para isso, utilize um suporte para colocar o monitor na altura dos olhos (que pode ser uma pilha de livros ou revistas, etc).
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