{"id":3096,"date":"2025-06-19T00:37:57","date_gmt":"2025-06-18T22:37:57","guid":{"rendered":"https:\/\/therapeiafisioterapia.com\/2025\/06\/sin-categorizar\/ergonomics\/"},"modified":"2026-05-20T12:16:34","modified_gmt":"2026-05-20T10:16:34","slug":"ergonomics","status":"publish","type":"post","link":"https:\/\/therapeiafisioterapia.com\/en\/2025\/06\/physiotherapy\/ergonomics\/","title":{"rendered":"What is ergonomics and how to prevent injuries with it"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Ergonomics <\/strong>is a discipline that, when applied correctly, improves people&#8217;s quality of life by adapting the work environment and daily activities to the physical capabilities of the human body. Many common ailments, such as neck pain, lower back strain, and strain on the shoulders and wrists, are directly related to poor posture and repetitive, poorly executed movements. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">Beyond the workplace, <strong>ergonomics <\/strong>is key at home, in the study, when using mobile devices, or even while driving. Learning to maintain good posture and adjusting your environment can make the difference between a healthy routine and one that causes physical discomfort in the short or long term. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Why is it so important to apply ergonomics?<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Ergonomics focuses on optimizing the relationship between the human body and its surroundings: furniture, tools, screens, lighting, and more. Its main objective is to reduce fatigue, avoid unnecessary or dangerous movements, and prevent musculoskeletal disorders. <\/p>\n\n<p class=\"wp-block-paragraph\">In a world where many people spend hours in front of a computer or perform repetitive tasks, ignoring <a href=\"https:\/\/therapeiafisioterapia.com\/contactanos\/\">ergonomics <\/a>can have consequences such as:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Dolores musculares persistentes<br\/><\/li>\n\n\n\n<li>Joint stiffness<br\/><\/li>\n\n\n\n<li>Lesiones por esfuerzo repetitivo<br\/><\/li>\n\n\n\n<li>Malas posturas mantenidas en el tiempo<br\/><\/li>\n\n\n\n<li>Sleep disorders due to physical discomfort<br\/><\/li>\n\n\n\n<li>Decreased performance and concentration<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Prevention begins with proper organization of the workspace, postural education, and awareness of the body in motion. Implementing these changes doesn&#8217;t require large investments, but rather small, sustained adjustments. <\/p>\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2025\/04\/Postura-adecuada-segun-principios-de-ergonomia-scaled-1-1024x1024.webp\" alt=\"Proper posture according to ergonomic principles\" class=\"wp-image-1064\" style=\"width:280px;height:auto\" title=\"\" srcset=\"https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2025\/04\/Postura-adecuada-segun-principios-de-ergonomia-scaled-1-1024x1024.webp 1024w, https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2025\/04\/Postura-adecuada-segun-principios-de-ergonomia-scaled-1-300x300.webp 300w, https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2025\/04\/Postura-adecuada-segun-principios-de-ergonomia-scaled-1-150x150.webp 150w, https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2025\/04\/Postura-adecuada-segun-principios-de-ergonomia-scaled-1-768x768.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><strong>Main consequences of poor ergonomics<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Poor posture doesn&#8217;t just cause localized discomfort. Over time, muscle imbalances and sustained tension can lead to more serious conditions requiring physiotherapy or even medical intervention. Among the most common consequences of poor <strong>ergonomics <\/strong>are:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Neck pain and muscle tension in the neck and shoulders<br\/><\/li>\n\n\n\n<li>Lumbalgias por sobrecarga en la zona lumbar<br\/><\/li>\n\n\n\n<li>S\u00edndrome del t\u00fanel carpiano en trabajadores de oficina<br\/><\/li>\n\n\n\n<li>Epicondilitis (codo de tenista) por uso repetido del rat\u00f3n<br\/><\/li>\n\n\n\n<li>Dolor de cabeza tensional asociado a malas posturas<br\/><\/li>\n\n\n\n<li>Eye strain due to poor lighting or inadequate screen height<br\/><\/li>\n\n\n\n<li>Functional scoliosis and alterations in the vertebral curve<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Furthermore, poor posture affects breathing, mood, and energy levels. Therefore, <strong>ergonomics <\/strong>should not be viewed solely as a technical matter, but as a way to care for the body&#8217;s overall health. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>How to apply ergonomics in everyday life?<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Incorporating <strong>ergonomics <\/strong>into your routine is easier than it seems. It&#8217;s not about making big changes, but about paying attention to the details and developing healthier habits in your interactions with your environment. <\/p>\n\n<p class=\"wp-block-paragraph\">Some key guidelines for<a href=\"https:\/\/hse.software\/2024\/01\/23\/importancia-de-la-ergonomia-promoviendo-entornos-laborales-seguros-y-sostenibles\/\" target=\"_blank\" rel=\"noopener\"> improving posture <\/a>and preventing discomfort are:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Keep your feet flat on the ground and your knees at a 90-degree angle when sitting<br\/><\/li>\n\n\n\n<li>Adjust the monitor height to eye level, about 50-70 cm away<br\/><\/li>\n\n\n\n<li>Use chairs with lumbar support and adjustable backrest<br\/><\/li>\n\n\n\n<li>Avoid crossing your legs for extended periods<br\/><\/li>\n\n\n\n<li>Take active breaks every 45-60 minutes to stretch your neck, back, and legs.<br\/><\/li>\n\n\n\n<li>Use ergonomic keyboards and mice if you work many hours on the computer.<br\/><\/li>\n\n\n\n<li>Adjust the lighting to avoid glare and eye strain<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">It is also useful to review how you carry weight, how you use your mobile phone and how you sleep, since <strong>ergonomics <\/strong>covers all daily activities, not just work-related ones.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Ergonomics in teleworking and digital environments<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">The rise of remote work has brought new <strong>ergonomic <\/strong>challenges. Many people work from home in less than ideal conditions: chairs without support, low desks, poorly positioned screens, or even from the sofa or bed. These habits, while seemingly harmless in the short term, can trigger significant discomfort.  <\/p>\n\n<p class=\"wp-block-paragraph\">To adapt a home workspace to ergonomic criteria, it is important to:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Use a chair with a firm back and lumbar support.<br\/><\/li>\n\n\n\n<li>Elevate the laptop with a stand or books and use an external keyboard<br\/><\/li>\n\n\n\n<li>Avoid working in bed or from the sofa<br\/><\/li>\n\n\n\n<li>Establish schedules with regular breaks<br\/><\/li>\n\n\n\n<li>Perform mobility and stretching exercises at the beginning and end of the day<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Proper <strong>ergonomics <\/strong>at home not only reduces physical pain, but also improves productivity and overall well-being throughout the day.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>The role of physiotherapy in the treatment of disorders caused by poor ergonomics<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">When discomfort is already present, physiotherapy plays a fundamental role. Many people come to the clinic with persistent pain that originated or worsened due to poor <strong>ergonomics <\/strong>and they haven&#8217;t identified this connection. Physiotherapy treatment may include:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Evaluaci\u00f3n postural y an\u00e1lisis del entorno laboral o dom\u00e9stico<br\/><\/li>\n\n\n\n<li>Manual therapy to release accumulated tension<br\/><\/li>\n\n\n\n<li>Dry needling or diathermy for deep muscle contractures<br\/><\/li>\n\n\n\n<li>Therapeutic exercise to correct muscle imbalances.<br\/><\/li>\n\n\n\n<li>Postural re-education and core strengthening<br\/><\/li>\n\n\n\n<li>Personalized ergonomics education based on daily activities<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">In many cases, correcting the cause (the sustained posture) is more important than treating the symptom (the pain). Physiotherapy allows both aspects to be addressed holistically. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>When should you seek help for ergonomic problems?<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">It is advisable to consult a physiotherapist when:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Back or neck pain occurs frequently<br\/><\/li>\n\n\n\n<li>There is a feeling of stiffness or tiredness after a working day<br\/><\/li>\n\n\n\n<li>Loss of mobility in the shoulders, spine, or wrists<br\/><\/li>\n\n\n\n<li>There is a history of overuse injuries<br\/><\/li>\n\n\n\n<li>Spend many hours sitting or in front of screens<br\/><\/li>\n\n\n\n<li>Obvious postural changes (such as slouching or bending) are experienced<br\/><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Acting promptly can prevent discomfort from becoming a chronic condition. Prevention is a powerful tool when it comes to caring for the musculoskeletal system. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Ergonomics and movement: a necessary balance<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\"><strong>Ergonomics <\/strong>shouldn&#8217;t be understood as simply remaining still in a &#8220;good posture,&#8221; but rather as knowing how to adapt, move, and keep the body active in every situation. A good posture is one that can be maintained effortlessly and allows for easy changes in position. Constant micro-movement is just as important as sitting correctly.  <\/p>\n\n<p class=\"wp-block-paragraph\">Therefore, the focus should go beyond furniture and integrate movement, rest, and body awareness into the daily routine.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>At Therapeia we help you correct your posture and prevent discomfort<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">At <a href=\"https:\/\/therapeiafisioterapia.com\/en\/\">Therape\u00eda Physiotherapy and Movement<\/a>, we understand <strong>ergonomics <\/strong>as an essential part of physical health. We assess your posture, habits, and environment to help you prevent and treat pain related to poor posture, muscle strain, or postural stress. <\/p>\n\n<p class=\"wp-block-paragraph\">Our team combines advanced physiotherapy, therapeutic exercise, and postural education so you can work, study, or perform your daily activities pain-free. We also provide practical tools you can use from day one to feel better. <\/p>\n\n<p class=\"wp-block-paragraph\">If you experience recurring discomfort or want to take preventative care of your body, schedule an assessment with us. At Therape\u00eda, we&#8217;ll help you create an ergonomic environment and a healthy, active body. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ergonomics is a discipline that, when applied correctly, improves people&#8217;s quality of life by adapting the work environment and daily activities to the physical capabilities of the human body. Many common ailments, such as neck pain, lower back strain, and strain on the shoulders and wrists, are directly related to poor posture and repetitive, poorly [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physiotherapy"],"_links":{"self":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":3,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":3175,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3096\/revisions\/3175"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media\/3095"}],"wp:attachment":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}