{"id":30484,"date":"2022-04-21T16:52:42","date_gmt":"2022-04-21T14:52:42","guid":{"rendered":"https:\/\/hellocare.com\/blog\/?p=30484"},"modified":"2025-12-05T10:15:01","modified_gmt":"2025-12-05T09:15:01","slug":"douleurs-dorsales-maux-bureau","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/douleurs-dorsales-maux-bureau\/","title":{"rendered":"Douleurs dorsales, fatigue visuelle, tensions musculaires : \u00e9vitez les maux de bureau !"},"content":{"rendered":"

D<\/strong><\/span><\/span><\/span>ouleurs dorsales, fatigue visuelle, tensions musculaires<\/b> : \u00e9vitez les maux de bureau\u00a0!\u00a0<\/b>Entre les trajets en voiture ou en transports en commun, les repas, les soir\u00e9es t\u00e9l\u00e9 et le travail de bureau, nous passons 80\u00a0% de notre temps \u00e9veill\u00e9\u2026 assis\u00a0! Cette s\u00e9dentarit\u00e9 quotidienne nuit \u00e0 notre sant\u00e9 et provoque des<\/span> maux de dos<\/span><\/a>, des tensions musculaires<\/span>, et, en ajoutant les \u00e9crans, de la <\/span>fatigue visuelle<\/span>. Ces douleurs peuvent devenir handicapantes et sur le long terme d\u00e9clencher des troubles musculo-squelettiques (TMS). Il est donc tr\u00e8s important de conna\u00eetre et d\u2019adopter les bons r\u00e9flexes et bonnes postures au bureau.\u00a0<\/span><\/p>\n

<\/span><\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>
\"douleurs<\/span><\/div><\/div>
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R\u00e8gle num\u00e9ro 1\u00a0: ajuster son poste de travail <\/b><\/h2><\/h3><\/div>

Pour <\/span>\u00e9viter les douleurs dorsales et la fatigue visuelle<\/span>, il faut commencer par bien ajuster son poste de travail. Pour cela, il faut consid\u00e9rer ces crit\u00e8res\u00a0:<\/span><\/p>\n

La hauteur du bureau
\n<\/strong>Vous devez pouvoir poser vos avant-bras \u00e0 plat sur votre espace de travail, \u00e9paules basses, dos droit mais non cambr\u00e9.\u00a0<\/span><\/p>\n

Le si\u00e8ge de bureau<\/strong>
\n<\/span>Votre si\u00e8ge doit vous permettre d\u2019avoir les deux pieds \u00e0 plat sur le sol, cuisses parall\u00e8les au sol. Autrement utilisez un repose-pieds. Des accoudoirs sont n\u00e9cessaires pour supporter le poids des bras, \u00e9paules rel\u00e2ch\u00e9es. Le si\u00e8ge est l\u2019\u00e9l\u00e9ment le plus important pour \u00e9viter les <\/span>douleurs dorsales et les tensions musculaires<\/span>. L\u2019id\u00e9al est donc d\u2019investir dans un si\u00e8ge ergonomique.\u00a0<\/span><\/p>\n

Le clavier et la souris
\n<\/strong>Vous devez placer votre clavier sur votre bureau de fa\u00e7on \u00e0 ce qu\u2019il y ait une dizaine de centim\u00e8tres entre le bord du bureau et la barre d\u2019espace du clavier. La souris quant \u00e0 elle doit \u00eatre proche du clavier et permettre \u00e0 la main de rester dans le prolongement de l\u2019\u00e9paule. Utilisez un repose-poignets au besoin.<\/span><\/p>\n

L\u2019\u00e9cran
\n<\/strong>Le haut de votre \u00e9cran doit \u00eatre \u00e0 hauteur de vos yeux, face \u00e0 vous, pour ne pas vous tordre la nuque. La distance \u0153il-\u00e9cran \u00e0 respecter se situe entre 50 et 70 cm.<\/span><\/p>\n

L\u2019\u00e9clairage<\/span>
\n<\/span>Pour limiter la <\/span>fatigue visuelle,<\/span> appliquez un fond l\u00e9g\u00e8rement bleut\u00e9 sur vos documents textes. Installez \u00e9galement un filtre anti lumi\u00e8re bleue sur votre ordinateur. Placez aussi un \u00e9clairage type lampe de bureau derri\u00e8re votre \u00e9cran.\u00a0<\/span><\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>
\n

Besoin d’un avis ?
\nConsultez un professsionnel de sant\u00e9 en ligne <\/i> <\/a>\u00a0<\/span><\/strong><\/p>\n<\/blockquote>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>

R\u00e8gle num\u00e9ro 2\u00a0: surveiller sa posture r\u00e9guli\u00e8rement <\/b><\/h2><\/h3><\/div>

Une fois votre poste de travail bien ajust\u00e9, prot\u00e9gez-vous des <\/span>douleurs dorsales et des tensions musculaires<\/span> en adoptant la<\/strong> bonne posture<\/strong>. Pour \u00eatre bien install\u00e9 \u00e0 votre bureau, vous devez d\u2019abord avoir l\u2019angle bras-avant bras positionn\u00e9 entre 90\u00b0 et 135\u00b0. Ensuite votre main droite (ou votre main gauche si vous \u00eates gaucher) doit suivre le prolongement de votre avant-bras. Vos \u00e9paules doivent \u00eatre bien rel\u00e2ch\u00e9es, loin des oreilles, vos coudes proches du corps et vos poignets souples. Ces derniers ne doivent pas reposer en continu sur le bureau ou sur le clavier. <\/span><\/p>\n

Enfin, vous devez garder les cuisses parall\u00e8les au sol, pieds \u00e0 plat. Pour diminuer le risque de <\/span>fatigue visuelle<\/span>, quittez des yeux r\u00e9guli\u00e8rement votre \u00e9cran et regardez au loin. Vous pouvez d\u2019abord fixer un point proche dans la pi\u00e8ce, puis au loin, par une fen\u00eatre par exemple.<\/span><\/p>\n

Vous pouvez \u00e9galement consulter un kin\u00e9sith\u00e9rapeute<\/a> pour vous indiquer des \u00e9tirements ou conseils posturaux.<\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>

R\u00e8gle num\u00e9ro 3\u00a0: faire des pauses pour rel\u00e2cher tout le corps<\/b><\/h2><\/h3><\/div>

Le meilleur moyen d\u2019\u00e9viter <\/span>fatigue visuelle, douleurs dorsales et tensions musculaires <\/span>est de faire des pauses. Ces pauses doivent se faire en pleine conscience, \u00e0 l\u2019\u00e9coute de toutes les manifestations du corps et du mental. D\u00e8s que vous ressentez des tensions, des picotements dans le dos ou les jambes, des lourdeurs ou des raideurs, faites une pause. Marchez une minute ou repositionnez-vous, lombaires contre le fauteuil, nuque longue. Faites des mouvements des bras, des \u00e9paules, rel\u00e2chez bien tout le haut du corps. \u00c9tirez-vous. Restez mobiles : il n\u2019y a pas \u00e0 proprement parler de posture id\u00e9ale si celle-ci est maintenue en permanence. Surveillez aussi que vos \u00e9paules ne soient jamais relev\u00e9es ou crisp\u00e9es.\u00a0<\/span><\/p>\n

Si vous avez les yeux secs ou qui commencent \u00e0 piquer, clignez plusieurs fois d\u2019affil\u00e9e pour les humecter. Au besoin, faites-vous prescrire des larmes artificielles.<\/span><\/p>\n

C\u00f4t\u00e9 mental, celui-ci jouant sur les <\/span>tensions musculaires<\/span>, soyez attentif aux signes de nervosit\u00e9 et de baisse de concentration. Respirez profond\u00e9ment. Faites une pause de <\/span>5 minutes de coh\u00e9rence cardiaque<\/span><\/a> trois fois dans la journ\u00e9e. Mettez des plantes sur votre espace de travail\u00a0: <\/span>il est prouv\u00e9 que les plantes aident \u00e0 la relaxation<\/span><\/a>, \u00e0 la concentration, et diminuent le stress <\/a><\/span>\u00a0stress<\/span> et les <\/span>tensions<\/span>.\u00a0<\/span><\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>
\"consulter<\/a><\/span><\/div>
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

ouleurs dorsales, fatigue visuelle, tensions musculaires : \u00e9vitez les maux de bureau\u00a0!\u00a0Entre les trajets en voiture ou en<\/p>\n","protected":false},"author":28,"featured_media":30816,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[575],"tags":[],"class_list":["post-30484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-generale-medecine"],"acf":[],"yoast_head":"\nDouleurs dorsales, fatigue visuelle, tensions musculaires : \u00e9vitez les maux de bureau !<\/title>\n<meta name=\"description\" content=\"Les douleurs dorsales peuvent devenir handicapantes sur le long terme. 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