{"id":4322,"date":"2019-06-10T22:26:27","date_gmt":"2019-06-10T22:26:27","guid":{"rendered":"https:\/\/bureauplan.ca\/ergonomics-guide-how-to-avoid-pain-and-fatigue\/"},"modified":"2019-06-10T22:26:27","modified_gmt":"2019-06-10T22:26:27","slug":"ergonomics-guide-how-to-avoid-pain-and-fatigue","status":"publish","type":"post","link":"https:\/\/bureauplan.ca\/en\/ergonomics-guide-how-to-avoid-pain-and-fatigue\/","title":{"rendered":"Ergonomics guide: how to avoid pain and fatigue"},"content":{"rendered":"<p>If you work behind a desk for long hours, you may experience body aches and eyestrain.<br \/>\nBut don&#8217;t worry, some changes you can make to your workspace will help you avoid these inconveniences. <!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-1406\" src=\"https:\/\/bureauplan.ca\/wp-content\/uploads\/2019\/06\/guide-ergonomie-comment-eviter-la-douleur-et-la-fatigue-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\">  To begin with, you need to consider many aspects of your working environment, as these will place many unwanted stresses on your body.  <\/p>\n<ul>\n<li><strong>Repetition:<\/strong> repeating the same movements throughout the day can actually cause trauma to joints and surrounding tissues.<br \/>\nRepetitive movements include typing at a keyboard for long periods or even leafing through documents throughout the day.<br \/>\nTo avoid trauma to joints and surrounding tissues, make sure you take plenty of stretching breaks.  <\/li>\n<li><strong>Uncomfortable positions and postures:<\/strong> be aware of how your body is positioned throughout the day, as this can lead to back problems and poor overall posture.<br \/>\nDon&#8217;t slouch your back, and never hold the phone between your ear and shoulder. <\/li>\n<li><strong>Contact:<\/strong> pay attention to the objects your body leans on throughout the day, such as wrists resting on the edge of a desk as you type, or a chair putting pressure on the back of your thighs.<br \/>\nAlthough you may not feel anything at the time, this can lead to injury over time. <\/li>\n<li><strong>Sustained effort:<\/strong> avoid holding your body in a single position for long periods, as this can lead to circulation problems and muscle tension.<\/li>\n<\/ul>\n<p>  Fortunately, there are changes you can make to your workspace that will keep your body comfortable without causing tension.  <\/p>\n<h2>Office ergonomics<\/h2>\n<h3>Chair<\/h3>\n<p><a href=\"\/product\/chaises-fauteuils-divans\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1405 size-medium\" src=\"\/wp-content\/uploads\/2019\/06\/chaise-bureau-posture-ergonomie-300x298.jpg\" alt=\"\" width=\"300\" height=\"298\">Your chair<\/a> should support the curves of your back, and your feet should rest flat on the floor, with your thighs parallel to the floor.<br \/>\nIf your chair is too high for you to place your feet flat on the floor, use a footrest.<br \/>\nYour shoulders should be relaxed, with your arms resting gently on the armrests.<br \/>\nIf the weight of your arms is not supported, you risk straining your neck and shoulder muscles.<br \/>\nYour chair should also be as close to your work as possible to avoid having to stretch too far to reach things on your desk.<br \/>\nYou should stand up to reach anything you can&#8217;t easily reach sitting down.       <\/p>\n<h3>Monitor<\/h3>\n<p>  Your monitor should be positioned directly behind your keyboard, in front of you, at an arm&#8217;s length, and the top of your screen should be slightly below eye level.<br \/>\nIf you&#8217;re unable to adjust the height of your monitor, it may be worth investing in a <a href=\"\/product\/classeurs-rangements-accessoires\/\">screen support<\/a>.<br \/>\nNot only will it prevent pain and strain, but it will also free up space on your desk.<br \/>\nMake sure you keep the weight of your head directly above your neck, to avoid twisting your neck.<br \/>\nControl screen reflections and make sure your monitor is not positioned in front of a window or bright background.      <\/p>\n<h3>Keyboard and mouse<strong><br \/>\n<\/strong><\/h3>\n<p>  Your keyboard and mouse should be positioned to avoid excessive strain on your shoulders and arms.<br \/>\nKeep your wrists straight as you type, your arms close to your body and your hands at elbow level.   <img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-1410\" src=\"https:\/\/bureauplan.ca\/wp-content\/uploads\/2019\/06\/guide-ergonomie-bureau-assis-debout-ajustable-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\"><\/p>\n<h3>Office<\/h3>\n<p>  There should be enough space for your knees, thighs and feet under your desk.<br \/>\nIf your desk is too low or too high, consider investing in a <a href=\"\/product\/bureaux-postes-de-travail\/\">sit-stand desk<\/a>.<br \/>\nNot only will you be able to adjust the height of the desk comfortably, but it will also stretch your muscles while you work, allowing you to work standing up.<br \/>\nA sit-stand desk is the cure for all the aches and pains and fatigue you feel after a long day&#8217;s work.<br \/>\nIt even improves your mood and energy levels.    <\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you work behind a desk for long hours, you may experience body aches and eyestrain. But don&#8217;t worry, some changes you can make to your workspace will help you avoid these inconveniences.<\/p>\n","protected":false},"author":4,"featured_media":4148,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[42],"tags":[44,48,47,46,43,45],"class_list":["post-4322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-adjustable-desk","tag-chair","tag-ergonomic-furniture","tag-ergonomics","tag-office","tag-sit-stand-desk"],"_links":{"self":[{"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/posts\/4322","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/comments?post=4322"}],"version-history":[{"count":0,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/posts\/4322\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/media\/4148"}],"wp:attachment":[{"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/media?parent=4322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/categories?post=4322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bureauplan.ca\/en\/wp-json\/wp\/v2\/tags?post=4322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}