It is a back to school unlike any other that is being prepared. And for many, the return to the office may be cut short. Indeed, given the exponential figures of the coronavirus in France, it is a safe bet that many companies will bet on teleworking for a few more months. What the Minister of Labor, Elisabeth Borne, also encouraged on Sunday in the JDD . More than one cluster in five is currently starting up in a company ... But for many employees, little equipped to work five days a week at home, teleworking rhymes with back stuck. "This time, I'm going to invest ...", slips me a colleague who doesn't really want to repeat the experience of months of work on the living room table.
Teleworking not finished
Some companies, private and public, had asked their teams to return to the office in September only. But two weeks before the start of the school year, many imagine that their office will remain their home. The opportunity, perhaps to rearrange your apartment, to equip yourself to ensure a productive return without breaking the bank. "Teleworking was essential, it will continue," assures Xavier Dufour, physiotherapist and ergonomist. In all likelihood, many companies will measure the benefit of reducing workspace, when you know the price per m² in Paris ... And therefore set up flex office (sharing your office) and teleworking. On the other hand, this change must be accompanied. There remains a complicated question: how far should the company pay for equipment? Does the employee have to participate? Do you need an ergonomist who checks in people's homes that the furniture is adequate? I think it will remain on a case-by-case basis. "
The risk: forgetting to move
Of course, employees who stay at home save precious time by avoiding transport. But the few minutes of walking to the metro or the meeting room, it is also movement imposed on your body. When teleworking, you are more focused and less interrupted, but your back may remember your fond memories after 4 hours of computer work without taking 2 minutes to lift your head. “The biggest risk for the back is still inactivity,” recalls Xavier Dufour. At the office, we are punctuated by the meeting, the coffee with a colleague, while at home, we are tempted not to move. When you feel discomfort or discomfort, you should not consider it as a danger, but as an alarm signal, an invitation to walk or do some exercises. Because if you stay rolled up for 2 hours, the pain will not go away immediately when you stop working. "
Make a phone call while walking, wake up every two hours (like when driving!) To take a break, alternate between sitting and standing work or even on a ball, replacing transport time with a time yoga, little tricks abound. “If there was only one small exercise to do, it would be the cushioning of the chest in football, illustrates the physiotherapist. You inflate the torso as if you wanted to return the ball, it helps to fight against the permanent winding of the column and therefore the stretching of the ligaments. »Many You tube channels (Reflex ergo, Major movement, exercises mimed by a physiotherapist, stretching for fragile backs, etc.), yoga applications, this little homemade tutorial and other free videos can help everyone to know which gestures do to loosen up without hurting yourself.
Especially since without a head in view or a colleague within a meter, you can afford to make some ridiculous movements to stretch your psoas ... "And even during a video, nothing prevents you from cutting the camera for a few minutes for you. stretch, ”suggests Xavier Dufour.
The material issue
Many people are wondering if we should not be interested in office chairs to avoid osteo sessions… “We don't have to buy anything, reassures Xavier Dufour. But any material that can help, it will be less personal effort to produce to behave well. Today, between a desk and a coffee table, there is no difference in height. On the other hand, working all day in a chair that is too low, too soft or uncomfortable seems more problematic. But how do you organize your improvised office in the most ergonomic way possible? “Two points should attract attention: the adequacy between the chair and the work plan, continues the physiotherapist. If you have an adjustable chair, the right criterion is to have the arms that can rest on the table or on the armrests. Keeping in mind your feet should touch the ground and your knees make a right angle. “Also, the back of the chair should be positioned to keep your back roughly straight,” he adds. In the 70s, we were sold ball chairs, it was marketing pipeau… ”No need, however, to spend money for ergonomic seats that are not necessarily useful…
The other subject of attention is the screen. “The problem with the tertiary sector in general is that workers spend the day wrapped up in front of their screens,” continues the physiotherapist. And in teleworking, in general, we are on a small laptop which will accentuate this winding. »Hello, blocked neck and back in a capilotade… Especially if you are working on your coffee table in the living room for lack of suitable equipment and space. And that you spend three hours a day reading articles and emails on your smartphone with your head down. “The benchmark is that the top third of the screen should be above the eyes. If you have to work every day for another three months at home, isn't it the time to invest 50 euros in a big screen? ". Or in an arm that allows you to elevate your computer? Another system solution D: make a pile of very sturdy books to be seated well back in your seat.
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