ERGONOMÍA EN EL TRABAJO: CINCO CLAVES PARA MEJORAR LA HIGIENE POSTURAL Y PREVENIR LESIONES A LARGO PLAZO
- Las jornadas interminables frente al ordenador y la falta de movimiento contribuyen a problemas como el dolor de espalda, de cuello o de muñecas.
- Aunque a menudo no se asocie con un riesgo directo, mantener una postura incorrecta durante mucho tiempo puede derivar en lesiones importantes que pueden llegar a cronificarse.
- Sentarse correctamente, cambiar de postura frecuentemente o tomarse descansos para ejercitar y estirar los músculos son algunas de las prácticas que los expertos de Cigna Healthcare comparten para contribuir a una buena higiene postural.
Madrid, 21 de noviembre de 2024. En la sociedad actual, el trabajo ocupa una parte significativa de la rutina diaria, lo que, en muchos casos, implica estar sentado delante del escritorio durante largos periodos de tiempo. Las jornadas interminables frente al ordenador y el sedentarismo fomentan dolores de espalda, de cuello o de muñecas, entre otros, que si no se corrigen, pueden derivar en trastornos musculoesqueléticos crónicos que pueden, incluso, requerir tratamiento médico.
Mantener una buena higiene postural se ha vuelto una necesidad para cuidar la salud física a largo plazo, especialmente dentro del entorno laboral. La ergonomía, cuyo objetivo es adaptar los espacios y herramientas de trabajo a las necesidades del cuerpo humano, es la medida preventiva fundamental para evitar lesiones musculoesqueléticas, tales como lumbalgia, tortícolis, tendinitis o el “codo de tenista», entre otros trastornos. Este problema se vuelve aún más relevante al considerar que, según el estudio Cigna International Health, el 15% de los españoles no acude al médico o a un especialista a pesar de tener alguna dolencia que necesite atención médica. Y es que, según el Instituto Nacional de Seguridad y Salud en el Trabajo (INSST), las malas posturas y el sedentarismo figuran entre las principales causas de los trastornos musculoesqueléticos (TME), que, a su vez, representan en torno al 70% de todas las enfermedades profesionales. Además, afectan a una gran parte de la población activa en España y representan uno de los mayores riesgos ergonómicos en el país. Pese a ser las más comunes, las dolencias musculoesqueléticas no son las únicas derivadas de una mala postura. No mantener una distancia correcta entre la silla y la pantalla puede ocasionar problemas de vista, provocando fatiga visual, visión borrosa, irritación en los ojos o, en algunos casos, mareos.
Así lo explica la Dra. Daniela Silva, especialista en Medicina Interna y E-Health Medical Manager de Cigna Healthcare España: “una postura incorrecta puede ser muy negativa para nuestra salud física, provocando una tensión excesiva en los músculos y generando una presión adicional sobre la columna vertebral y las estructuras cervicales. Esto se manifiesta en dolores de espalda, hombros y cuello. Además, una mala postura puede dificultar el flujo sanguíneo hacia los ojos, aumentando la presión intraocular, lo que a su vez puede provocar problemas de vista y ocasionar dolor de cabeza. Esta situación se agrava aún más cuando estamos estresados, ya que, bajo presión, perdemos la consciencia de nuestra postura, pasamos largas horas sin movernos e, incluso, tendemos a acercarnos demasiado al monitor para ver mejor. Todo esto contribuye a un círculo vicioso que afecta nuestra salud física y bienestar general”.
Si bien las lesiones ergonómicas pueden ser difíciles de tratar, muchas de ellas pueden evitarse con medidas preventivas simples, como mantener una postura adecuada. Por ello, los expertos deCigna Healthcare comparten cinco claves para garantizar una higiene postural:
- Sentarse correctamente. Pasar largas jornadas sentado con una postura incorrecta, aumenta la presión sobre los discos colocados entre las vértebras de la columna. La función de estos discos es amortiguar el movimiento y el peso. Por lo tanto, como consecuencia de una mala postura pueden aparecer dolores musculares en la zona, como la lumbalgia, y hernias discales. Por ello, es recomendable sentarse lo más atrás posibleen la silla y que los muslos y la cadera queden bien apoyados para evitar el encorvamiento de la espalda.
- Cambiar de postura regularmente. La rigidez y la tensión muscular son comunes cuando se permanece en la misma posición por mucho tiempo. Si se adoptanmalas posturas de manera prolongada, la espalda puede sufrir lesiones como desviaciones de la columna -escoliosis, cifosis, lordosis…-, dolor en la zona lumbar o cervical, hernias discales y contracturas musculares, entre otras. Además, la sobrecarga de trabajo y el uso repetitivo de los músculos pueden causar el síndrome cervical por tensión, que se presenta con dolor y contracturas en la región cervical posterior. Para evitar estos problemas, es conveniente cambiar de postura cada 30 minutos, aproximadamente, y practicar estiramientos o ejercicios como el yoga para aliviar la tensión muscular y evitar la rigidez.
- Tomar pequeños descansos. Cada cierto tiempo, es recomendable hacer pausas cortas, levantarse y estirar las piernas. Estos descansos breves no solo ayudan a relajar los músculos, sino que también mejoran la concentración y el rendimiento. Además, el descanso ocular es crucial para prevenir la fatiga visual, que es un problema común para quienes pasan mucho tiempo frente a pantallas y que puede causar visión borrosa, irritación ocular y dolores de cabeza. Aprovechar estas pausas para dar pequeños paseos o simplemente levantarse para hablar por teléfono puede ayudar a relajar la musculatura, los ojos y liberar la tensión acumulada en el cuerpo.
- Las manos, clave en una buena postura. La adopción de posturas forzadas de la muñeca puede conducir al síndrome del túnel carpiano, que es la compresión del nervio mediano a su paso por la muñeca. Este síndrome se presenta con mayor frecuencia en las mujeres y comienza con alteraciones de sensibilidad en los primeros tres dedos de la mano, junto con sensaciones de calor, hormigueo y dolor en la palma y los dedos. Para prevenir esta afección, es importante evitar mantener las muñecas en flexión o extensión excesiva durante períodos prolongados y hacer pausas para estirar las manos y toda la zona de alrededor con pequeños ejercicios de rotación o estiramientos de los dedos.
- Usar mobiliario ergonómico. Actualmente, existen elementos de oficina ergonómicos verificados por la Asociación Internacional de Ergonomía (IEA), tales como sillas, cojines, reposamuñecas o reposapiés, que pueden ayudar a mantener una buena postura. Y, pese a que están diseñados específicamente para ayudar a mantener una postura saludable, estos elementos proporcionan un apoyo adicional, pero no sustituyen la importancia de la postura correcta.
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