Home office e dores osteomusculares

Quem aí foi pego de surpresa e precisou improvisar rapidamente um ambiente de trabalho home office, ou seja, em casa?

Acredite, muitas pessoas passaram por isso. Segundo a pesquisa “Gestão de Pessoas na Crise da COVID-19”, realizada pela Cia de Talentos junto com a Fundação Instituto de Administração (FIA) e a Xtrategie, em 139 empresas, 46% destas adotou o trabalho em casa como estratégia durante a pandemia.

Porém, poucas empresas forneceram todas as condições adequadas para os seus colaboradores, como computadores, mobiliários e muito menos foi pensando na ergonomia desse novo ambiente.

O termo ergonomia deriva do grego ergon, que significa trabalho, e nomos, que significa leis ou normas. Portanto, ergonomia é a ciência que estuda as condições de trabalho. E ela é imprescindível para que se mantenha um ambiente saudável.

E qual foi a consequência de tudo isso? Dores musculares e articulares, principalmente na coluna vertebral. Segundo a plataforma Google Trends, a expressão dor nas costas foi  uma das mais buscadas em abril deste ano.

Uma pesquisa recente realizada pela Fiocruz, com 44 mil pessoas, apontou o surgimento de dores nas costas em 41% dos entrevistados e aumento da intensidade destes sintomas, em 50% deles que já haviam sentido essas dores.

Então, o que pode ser feito para adequar melhor seu ambiente e diminuir as repercussões biomecânicas? Seguem algumas dicas e orientações:

  • Se você trabalha com notebook, você pode adquirir um suporte para que a região superior da tela fique da altura dos seus olhos, além de um teclado e mouse independentes. Outra alternativa é colocar livros ou caixas embaixo;
  • Utilizar cadeira com apoio de braços e com ajuste da altura, pelo fato de que a maioria das pessoas precisou aproveitar mesas que já tinham, não reguláveis, como a mesa de jantar, para trabalhar, com a finalidade de manter a distância entre a mesa e o assento em 20cm, e da tela até você de 50 a 70 cm;
  • Não deixe seus ombros elevados e mantenha cotovelos fletidos a 90º e punho na posição neutra;
  • Uma boa iluminação do ambiente também se faz importante, pois caso não seja, a pessoa tende a se inclinar para próximo da tela, adotando uma postura errada;
  • Seus pés devem ficar apoiados no chão e seus joelhos dobrados a 90º, se preciso coloque apoio;
  • Sente-se com as costas eretas, mantendo sua pelve em posição neutra. Se preciso, coloque um rolinho de toalha na região lombar para manutenção da postura.

Além de adequar o ambiente, se faz importante que cuide do seu corpo e adote algumas medidas preventivas, tais como:

  • Fazer pausas e alongamentos periodicamente: para cada 2 ou 3 horas de trabalho, pare de 5 a 10 minutos e aproveite para fazer alongamentos, caminhar um pouco ou deitar-se;
  • Pratique atividade física regularmente para manter seu corpo flexível e fortalecido, evitando o desenvolvimento de lesões. Tenha foco na musculatura abdominal, responsável pela estabilização da coluna vertebral e das costas para manutenção da coluna ereta e dos ombros encaixados;
  • Procure manter seus hábitos o mais próximo possível da sua rotina anterior, tais como sono e horário de trabalho, pois mudanças bruscas podem interferir no desempenho do seu organismo.

Alguns podem pensar: “Ah, mas eu não estou sentindo nada, não faço nada disso e estou bem”. Que ótimo, talvez você tenha uma genética boa, ou você já vinha praticando atividade física e seu corpo pode estar mais bem-preparado. Mas vale ressaltar que muitas lesões aparecem com o tempo, as chamadas lesões por esforços repetitivos, causadas pelo desempenho de determinada atividade contínua e repetitiva.

Esse tipo de lesão pode passar desapercebida por toda uma vida. Porém, quando ela se instala, já existe um comprometimento severo, muitas vezes, precisando de um tratamento mais longo e afastamento da atividade desempenhada. Assim, melhor prevenir, não é verdade?

E você ainda está trabalhando em regime home office? Nos conte como foi ou tem sido essa experiência e se tiver algo a esclarecer deixe nos comentários, estou à disposição para te ajudar.

Até o próximo post!

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Luana Monteiro

Coach pela Sociedade Internacional do Mindset, graduada em Fisioterapia pela Unifor, pós graduada em Osteopatia Clínica pela Unicastelo e formação em Reeducação postural global – Rpg reposturarse. O seu trabalho tem como objetivo ajudar as pessoas a desenvolverem o seu Mindset, ressignificando crenças e acreditando em si, e a buscarem hábitos mais saudáveis focando na promoção da saúde.

Latest posts by Luana Monteiro (see all)

Post Author: Luana Monteiro

Coach pela Sociedade Internacional do Mindset, graduada em Fisioterapia pela Unifor, pós graduada em Osteopatia Clínica pela Unicastelo e formação em Reeducação postural global – Rpg reposturarse. O seu trabalho tem como objetivo ajudar as pessoas a desenvolverem o seu Mindset, ressignificando crenças e acreditando em si, e a buscarem hábitos mais saudáveis focando na promoção da saúde.

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