O uso prolongado de computadores e outros dispositivos digitais sobrecarrega os olhos e outras partes do corpo.
Qualquer pessoa que use um computador por períodos prolongados — seja no trabalho, na escola ou em casa por diversão — corre o risco de dores de cabeça, olhos ardendo, olhos vermelhos, rigidez no pescoço e outros sintomas que compõem a síndrome da visão de computador (SVC).
Uma maneira de reduzir o desconforto relacionado ao computador, tornando-se mais consciente do seu corpo durante o trabalho no computador, ajustando a estação de trabalho e os hábitos de visualização para evitar esses problemas.
O que é “Ergonomia ao usar o computador”?
Ergonomia é a ciência de projetar um trabalho, equipamento e/ou local de trabalho para se adequar ao trabalhador.
O objetivo é otimizar o “ajuste” entre cada trabalhador e seu ambiente de trabalho para otimizar o desempenho e reduzir o risco de lesões por esforço repetitivo.
A ergonomia ao usar o computador (às vezes chamada de ergonomia visual) aborda maneiras de otimizar a estação de trabalho do computador para reduzir os riscos específicos da síndrome da visão de computador, dor no pescoço e nas costas, síndrome do túnel do carpo e outros distúrbios que afetam os músculos, coluna vertebral e articulações.
Dicas de ergonomia ao usar o computador
Você não precisa de um consultor caro para criar uma estação de trabalho para computador que reduza o risco de estresse, cansaço visual e possíveis lesões em por uso prolongado do computador.
Aqui estão 11 dicas úteis sobre ergonomia ao usar o computador recomendadas pelo Serviço Nacional de Saúde (NHS):
- Apoie suas costas.
- Ajuste sua cadeira.
- Descanse os pés no chão.
- Coloque sua tela ao nível dos olhos.
- Posicione seu teclado corretamente.
- Mantenha o mouse próximo.
- Evite os reflexos da tela.
- Considere usar óculos para computador.
- Torne objetos acessíveis.
- Evite o cansaço causado pelo smartphone.
- Faça pausas regulares.
Além disso, você pode aumentar seu conforto e reduzir o estresse físico ajustando a altura da cadeira e da mesa para:
- Braços perpendiculares ao chão, não esticados para a frente ou inclinados para trás;
- Antebraços, pulsos e mãos formam um ângulo de 90 graus com os braços;
- Coxas paralelas ao chão e pernas perpendiculares ao chão;
- Pulsos e palmas das mãos não apoiados em bordas afiadas.
Se você usar óculos com lentes multifocais, poderá visualizar confortavelmente a tela do computador sem inclinar a cabeça para trás. Se não for esse o caso, considere comprar óculos para computador.
Seguir estas dicas ajudará a evitar posturas estressantes que levam a dores de cabeça, dores no pescoço e nas costas e síndrome da visão de computador.
Mas lembre-se, o trabalho prolongado com o computador — mesmo em uma estação de trabalho ideal — é estressante para corpo e olhos.
Para aliviar o estresse que pode levar à síndrome da visão de computador e a distúrbios físicos, faça pausas frequentes ao trabalhar longas horas em um computador. Levante-se e afaste-se do computador para pausas curtas a cada 20 a 30 minutos, se possível.
Durante essas pausas rápidas, estique os braços e as costas e deixe seus olhos relaxarem o foco olhando para algo a pelo menos 6 metros de distância.
Além disso, pisque total e frequentemente para reduzir o risco de ficar com os olhos secos devido ao uso prolongado do computador e use lágrimas artificiais para umedecer e lubrificar os olhos, conforme necessário.
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