6 conseils méconnus pour prendre soin de votre santé au bureau

La posture statique au bureau est néfaste pour la santé et notamment pour le dos. Plus d’un français sur deux travaille désormais sur poste informatique, une activité qui, on le sait, n’encourage pas particulièrement à la mobilité. Pour prévenir les risques liés au travail sur écran, une bonne ergonomie de son poste de travail est indispensable. Voici en outre 6 conseils simples et utiles (dont on ne parle jamais ou presque…).

Douleur lombaire au travail

Le travail de bureau comporte ses propres risques

Tout comme des millions de français vous passez régulièrement plusieurs heures d’affilée sur votre siège de bureau, devant votre ordinateur. N’allez pas croire que cette activité est sans risque car la posture statique prolongée que vous adoptez alors est à l’origine, entre autres, de micro-traumatismes, d’un mauvais relâchement musculaire et d’une moins bonne oxygénation des tissus. Avec le temps cette posture peut impacter votre santé et être à l’origine de douleurs.

Dans bien des cas l’adaptation du poste de travail et la mise en place de matériels de travail adaptés permet de limiter ces risques. L’adoption de quelques mesures simples peut également vous aider à préserver votre santé au bureau : voici 6 conseils utiles et souvent méconnus.

N°1 : Bougez !

L’insuffisance de pauses actives est néfaste pour votre santé. Pensez à vous lever de votre poste de travail au moins une fois tous les quarts d’heure, choisissez par exemple de demander une information à un collègue en vous déplaçant physiquement plutôt qu’en lui téléphonant. Mettez à profit vos pauses pour bouger, utilisez les escaliers plutôt que l’ascenseur, et si possible prenez l’air pour vous oxygéner.

N°2 : Étirez-vous régulièrement

Les exercices de relâchement musculaire permettent de dissiper les tensions et favorisent l’oxygénation des tissus. Ces exercices pratiqués à intervalle régulier (une fois par heure) vous aident à maintenir ou à améliorer votre amplitude articulaire. Attention toutefois, selon votre forme physique et vos capacités, il convient de choisir les exercices qui vous seront les plus adaptés. Quelques exemples dans cette vidéo.

N°3 : Choisissez une bonne paire de chaussures

Cela peut surprendre mais le port de bonnes chaussures préserve votre dos. Évitez les talons trop hauts qui provoquent un changement de la posture du corps et entraîne une poussée du corps vers l’avant (celui-ci compense alors en creusant le dos, avec des répercussions sur le rachis cervical), prédisposant à des lombalgies. Si vous ne pouvez vraiment pas vous passer de talons, limitez leur hauteur, cela préservera votre votre dos!

Si les hommes semblent moins concernés, ils ne doivent pas pour autant négliger le choix de leurs chaussures. D’une manière générale une bonne paire de chaussures, au-delà de l’aspect esthétique, doit être plate, disposer d’une semelle intérieure matelassée soutenant efficacement la voute plantaire (vous pouvez éventuellement ajouter une sur-semelle amovible), être amortissante pour préserver des chocs et offrir un bon maintien et une excellente stabilité au sol.

N°4 : Prenez soin de vos yeux

Une mauvaise correction visuelle est très souvent à l’origine de fatigue et de maux de tête. En modifiant votre posture pour mieux voir, elle est également à l’origine de tensions musculaires. Votre vision évolue avec le temps, alors pensez à consulter votre ophtalmologiste au moins une fois par an.

Les porteurs de verres progressifs qui consultent leur écran par la partie inférieure de leur verre, devront veiller à adapter la hauteur de leurs écrans en conséquence afin de pouvoir les consulter sans lever le menton (et épargner leurs cervicales).

L’utilisation de verres adaptés filtrants le rayonnement nocif de la lumière bleue peut également vous aider à limiter les sensations d’éblouissement et soulager vos yeux.

N°5 : Alternez les postures de travail

Il est paradoxal que certains sièges ergonomiques soient jugés si confortables qu’ils dissuadent complètement leur utilisateurs d’en bouger. Si vous disposez d’un bureau réglable en hauteur ou si vous avez à votre disposition un plan de travail haut, variez la posture assis-debout pendant la réalisation de votre activité (Attention, rester en position debout statique prolongée est également déconseillé).

Vous pouvez également alterner dans une même journée l’utilisation de votre siège de bureau et d’un tabouret. Le tabouret, s’il n’offre pas de soutien lombaire, permet en revanche de renforcer vos muscles dorsaux en vous obligeant à varier les postures pour vous tenir bien droit. Dans cette même optique, si votre siège dispose d’une assise et d’un dossier déblocables, utilisez-les régulièrement en position débloquée, cela vous sera bénéfique.

A défaut d’un siège avec assise et dossier débloqués ou d’un tabouret, vous pouvez également opter pour un coussin d’assise “ballon” qui ne bloquera pas les oscillations naturelles de votre corps et vous aidera à stabiliser votre colonne vertébrale dans une position adaptée.

Bien entendu le choix de votre assise doit toujours tenir compte de votre condition physique et d’éventuels problèmes de santé spécifiques.

N°6 : Optez pour le casque téléphonique

L’utilisation du téléphone, couplée à la prise de notes ou à la consultation de documents papier ou sur informatique, est une situation de travail courante. Dans ces conditions, nombreuses sont les personnes qui maintiennent le combiné entre l’oreille et l’épaule. Cette position est bannir car très traumatique pour l’articulation du cou et de l’épaule.

Afin de libérer vos mains et d’éviter les postures acrobatiques, il existe une solution toute simple : le micro-casque téléphonique (sans fil de préférence), il vous offrira également la possibilité de vous retourner ou de vous déplacer sans vous soucier du câble téléphonique.

A défaut, vous pouvez utiliser la fonction haut-parleur de votre téléphone si cela ne gêne pas votre entourage.

 

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