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10 pautas de ergonomía en el trabajo que tu espalda agradecerá - Gestion.Org Saltar al contenido Pasamos una media de 9h y 19 minutos en el puesto de trabajo, sentados delante de un ordenador la gran mayoría. Todos deberíamos tener muy claro cómo afecta la postura y el ambiente al rendimiento; sin embargo, los temas de ergonomía en el trabajo se suele quedar en recomendaciones. En este artículo vamos a hablar del concepto de ergonomía en el trabajo , qué hacer y qué no hacer en un sitio en el pasamos más de la mitad de nuestro tiempo despiertos. Pon tu espalda recta que empezamos.
Concepto de ergonomía en el trabajo La ergonomía, en palabras de Wikipedia , es la disciplina que se encarga del diseño de los lugares de trabajo, herramientas y tareas, de modo que coincidan con las características fisiológicas, anatómicas, psicológicas y las capacidades del trabajador. Ergonomía en el trabajo significa más que diseñar el puesto en sí, se trata de adaptarlo a las características de la persona que lo ocupa en base a los muchos condiciones y la situación única del trabajador.
Ergonomía en el puesto de trabajo de oficina En el mundo actual dominado por las tecnologías de la información, donde todo sucede y se gestiona con un ordenador, el puesto de trabajo de oficina es el más habitual. El humano, como especie, está diseñado para moverse, de ahí la importancia de la ergonomía en el trabajo de oficina. Estos puestos mantienen al trabajador durante la mayoría de su jornada inmóvil frente a la pantalla, provocando trastornos músculo esqueléticos. Aunque lo normal sea asociar ergonomía con la postura delante de un ordenador es una disciplina mucho más amplia.
Vamos a ver qué otros aspectos cubre en base a los tipos de ergonomía laboral que existen.
Tipos de ergonomía laboral Antropometría : utiliza las características físicas del humano para diseñar la posición ideal del trabajador.Ambiental : estudia los factores externos que pueden afectar al trabajador, ruido, iluminación, espacios, decoración…Cognitiva : trata el diseño de los sistemas de software y los controles de la maquinaria para optimizar el intercambio de información hombre – máquina. La usabilidad de las herramientas es clave en temas de ergonomía laboral.Temporal : analiza cuánto tiempo se trabaja, en qué condiciones, y cómo se puede optimizar para evitar fatiga física y mental del empleado. Define turnos, horarios y ubicación de descansos.Comunicación : analiza de qué modo fluye la comunicación interna , bajo qué soportes y a través de qué canales.Preventiva : es el estudio genérico previo que anticipa las mejores prácticas en todos los tipos de ergonomía anteriores. Como puedes ver, la ergonomía en el trabajo no sólo trata de higiene postural , sino que está muy relacionada con la seguridad laboral en general.
¿Y quién define las pautas a seguir en este tema? Tanto a nivel mundial como nacional los aspectos básicos de ergonomía laboral están legislados, vamos a ver cómo.
Normas de ergonomía en el trabajo Cualquier profesional de riesgos laborales debe mantener actualizados sus conocimientos sobre estas normas. En materia de ergonomía existen unas normas ISO (International Organization for Standardization ) que definen los estándares mínimos a cumplir. Evitar los llamados trastornos musculoesqueléticos, además de la fatiga mental o stress es el objetivo de estas normas. Aunque, como has visto, son muchos los factores que influyen, la gran mayoría se tratan en la norma ISO 11228 . A nivel mundial, las normas recogidas por la ISO 11228 ha pasado a formar parte de la legislación de muchos países. Los riesgos ergonómicos que cubre son los relacionados con lo siguiente:
Levantamiento y transporte de cargas : posturas y consejos para evitar lesiones.Empuje : recomendaciones biomecánicas para el empuje y tracción de cargas.Seguridad en el manejo de máquinas : medidas necesarias para evitar riesgos del manejo por parte de una persona.Límites de fuerza necesaria para el manejo de máquinas : cuánta fuerza necesita imprimir el trabajador para usar una herramienta.Diseño tecnológico según medidas humanas : requerimientos mínimos acorde a las medidas antropométricas.Antropometría y biomecánica del trabajo estático : normativa para el habitual trabajo de oficina y ordenador donde el empleado apenas se mueve. Vamos a ver como se regulan en España los temas de ergonomía.
Normas en España En España, la ley de prevención de riesgos laborales , entre otras muchas cosas, también define aspectos mínimos de ergonomía en el trabajo. Más en concreto, la ley 31/1995 , del capítulo 15, define la ordenanza general de seguridad e higiene en el trabajo. Mientras que el Real Decreto 488/1997 define las «disposiciones mínimas de seguridad y salud relativas al trabajo con equipos que incluyen pantallas de visualización». Por mucho que se intente regular cada persona y cada puesto son diferentes. Por tanto, es obligación del trabajador tener en cuenta las recomendaciones básicas. Tanto si estás leyendo esto con un ordenador, como con un teléfono o tablet, vamos a echarte una mano con ejemplos de buenas y malas posturas.
Ejemplos de ergonomía en el trabajo Aunque también hay factores personales que influyen, vamos a recopilar los mejores consejos para las personas que trabajan con un ordenador.
1. Brillo y tamaño de letra adecuado Un brillo excesivo de la pantalla y una letra demasiado pequeña provoca un esfuerzo adicional para los ojos.
2. Orientación de la pantalla Evita reflejos exteriores y mantén una buena iluminación situando la pantalla en perpendicular a la ventana o punto de luz.
3. Distancia de la pantalla El monitor debe situarse a no menos de 40-50 cm a la altura de los ojos para evitar forzar el cuello.
4. Espacio de trabajo ordenado y accesible Las cosas que más uses deben estar a entre 25 y 100 cm, mientras que las de menos uso entre 50 y 160 cm. Siempre en un espacio ordenado.
5. Altura del teclado Uno de los errores más frecuentes es al trabajar con un ordenador portátil. Al estar la pantalla muy baja y elevarla con un atril o similar para situarla a la altura de los ojos el teclado también se eleva. La solución consiste en utilizar un teclado externo que permita que los antebrazos descansen sobre la mesa o los reposabrazos.
6. Altura de la silla Debes poder apoyar las piernas formando un ángulo de 90 grados. Si no puedes hacerlo utiliza un reposapiés.
7. Tiempos de descanso visual Los ojos «descansan» cuando miran de lejos. Mirar a una pantalla reduce el parpadeo y puede provocar lagrimación. La solución pasa por apartar la mirada de la pantalla y situarla en un punto lejano durante 8-10 segundos al menos cada 20-25 minutos.
8. Uso de ordenadores portátiles Es uno de los temas conflictivos. Tendemos a usarlos casi de cualquier manera y en cualquier sitio sin respetas las pautas básicas. Vigila a qué altura lo sitúas para que tu vista esté a la altura de la pantalla. Usa un elevador si lo necesitas. No lo apoyes en tus rodillas más que el mínimo tiempo necesario.
9. Uso de teléfonos móviles En el probable caso que estés leyendo esto desde un terminal móvil vigila la inclinación de tu cuello. Sabemos que las recomendaciones de no mirar durante largos periodos de tiempo a pantallas de menos de 15 pulgadas son difíciles de cumplir con teléfonos; no obstante, utiliza los descansos visuales.
10. Estiramientos Sea cual sea el dispositivo, estira y mueve tu cuerpo de vez en cuando. Te dejamos unos ejemplos sencillos.
Vídeos de ergonomía en el trabajo Para que puedas llevarte más pautas para evitar los riesgos inherentes a los trabajos más habituales hemos realizado una selección de vídeos que te ayudarán. El problema de una mala postura recurrente es que parece inofensiva ya que las lesiones llegan a largo plazo. Si trabajas en una oficina exige el cumplimiento de las normas básicas.
Vídeo para niños y adolescentes Es importante insistir desde pequeños y adaptar sus sillas y material al tamaño de su cuerpo. https://www.youtube.com/watch?v=dYO1CAfDfog
Vídeo con los conceptos básicos https://www.youtube.com/watch?v=t2i3LJJiHEY
¿Tienes preguntas sobre ergonomía en el trabajo? Si te han quedado dudas, déjanos un comentario y trataremos de responderte a la mayor brevedad posible. Recuerda vigilar tu postura y el ambiente de trabajo, haz descansos y mueve tu cuerpo, que para eso está diseñado. Tu salud lo agradecerá.