Dukanmu mun san cewa tsawon zama yana da mummunar tasiri akan lafiyar jiki.Tsayawa a wurin zama na dogon lokaci yana haifar da damuwa a cikin jiki, musamman ga tsarin da ke cikin kashin baya.Yawancin matsalolin ƙananan baya a tsakanin ma'aikata masu zaman kansu suna da alaƙa da ƙarancin ƙirar kujera da yanayin zama marasa dacewa.Don haka, lokacin yin shawarwarin kujera, lafiyar kashin bayan abokin cinikin ku abu ɗaya ne da ya kamata ku mai da hankali akai.
Amma a matsayin ƙwararrun ergonomic, ta yaya za mu tabbatar da cewa muna ba da shawarar mafi kyawun kujera ga abokan cinikinmu?A cikin wannan sakon, zan raba gaba ɗaya ƙa'idodin ƙirar wurin zama.Gano dalilin da ya sa lumbar lordosis ya kamata ya zama ɗaya daga cikin manyan abubuwan da kuka ba da shawarar lokacin da kuke ba da shawarar kujeru ga abokan ciniki, dalilin da yasa rage girman diski da rage nauyin nauyin tsokoki na baya yana da mahimmanci.
Babu wani abu a matsayin kujera mafi kyau ga kowa da kowa, amma akwai wasu la'akari da za a hada da lokacin da ake ba da shawarar kujera ofishin ergonomic don tabbatar da cewa abokin ciniki na iya jin daɗin cikakken fa'idodinsa.Gano abin da suke a kasa.
1. Inganta Lumbar Lordosis
Lokacin da muka matsa daga tsaye zuwa wurin zama, canje-canje na jiki na faruwa.Abin da wannan ke nufi shi ne, lokacin da kake tsaye a tsaye, ɓangaren lumbar na baya yana lanƙwasa cikin dabi'a.Duk da haka, lokacin da wani yana zaune tare da cinyoyinsa a digiri 90, yankin lumbar na baya yana ƙaddamar da yanayin yanayin yanayi kuma yana iya ɗaukar maɗaukakiyar lanƙwasa (lanƙwasa waje).Ana ɗaukar wannan matsayi a matsayin mara lafiya idan an kiyaye shi na dogon lokaci.Duk da haka, yawancin mutane sun ƙare a cikin wannan matsayi a duk tsawon rayuwarsu.Wannan shine dalilin da ya sa bincike game da ma'aikata masu zaman kansu, kamar ma'aikatan ofis, sau da yawa suna ba da rahoton babban matakan rashin jin daɗi.
A ƙarƙashin yanayi na al'ada, ba ma so mu ba da shawarar wannan matsayi ga abokan cinikinmu saboda yana ƙara matsa lamba akan fayafai da ke tsakanin kashin baya na kashin baya.Abin da muke so mu ba da shawara a gare su shi ne su zauna su ci gaba da kula da lumbar a cikin wani matsayi da ake kira lordosis.Saboda haka, daya daga cikin manyan abubuwan da za a yi la'akari da lokacin neman kujera mai kyau ga abokin ciniki shine ya kamata ya inganta lumbar lordosis.
Me yasa wannan yake da mahimmanci haka?
To, fayafai tsakanin kashin baya na iya lalacewa ta hanyar matsa lamba mai yawa.Zama ba tare da wani tallafi na baya yana ƙara matsa lamba sosai akan abin da ya samu yayin tsaye ba.
Zama mara tallafi a cikin madaidaicin gaba yana ƙara matsa lamba da 90% idan aka kwatanta da tsayawa.Duk da haka, idan kujera ta ba da isasshen tallafi a cikin kashin bayan mai amfani da kayan da ke kewaye yayin da suke zaune, zai iya ɗaukar kaya mai yawa daga baya, wuyansa, da sauran haɗin gwiwa.
2. Rage Rage Matsi
Ba za a iya mantawa da dabaru da halaye na karya ba saboda ko da abokin ciniki yana amfani da kujera mafi kyau tare da mafi yawan tallafi, har yanzu suna buƙatar iyakance adadin yawan zama a cikin kwanakin su.
Wani al'amari na damuwa game da ƙira shi ne kujera ya kamata ya ba da izinin motsi kuma ya samar da hanyoyin da za a sauya matsayin abokin ciniki akai-akai a cikin kwanakin aikin su.Zan nutse cikin nau'ikan kujerun da ke ƙoƙarin yin kwafin tsaye da motsi a cikin ofishin da ke ƙasa.Koyaya, yawancin ka'idodin ergonomic a duniya suna ba da shawarar cewa tashi da motsi har yanzu yana da kyau idan aka kwatanta da dogaro da waɗannan kujeru.
Baya ga tsayawa da motsi jikinmu, ba za mu iya barin sarrafa injiniyoyi ba idan ya zo ga ƙirar kujera.Kamar yadda wasu bincike suka nuna, hanya ɗaya don rage matsin diski shine amfani da madaidaicin madaidaicin baya.Wannan shi ne saboda yin amfani da madaidaicin madaidaicin baya yana ɗaukar wasu nauyi daga saman jikin mai amfani, wanda hakan yana rage matsa lamba akan fayafai na kashin baya.
Yin amfani da maƙallan hannu kuma na iya rage matsa lamba.Nazarin kuma ya nuna cewa ɗamarar hannu na iya rage nauyi akan kashin baya da kusan 10% na nauyin jiki.Tabbas, daidaitaccen daidaita ma'aunin hannu yana da mahimmanci don ba da tallafi ga mai amfani a cikin tsaka mai kyau da kuma guje wa rashin jin daɗi na musculoskeletal.
Lura: Yin amfani da tallafin lumbar yana rage matsa lamba, kamar yadda ake amfani da maƙallan hannu.Duk da haka, tare da madaidaicin madaidaicin baya, tasirin maƙarƙashiya ba shi da mahimmanci.
Akwai hanyoyin kwantar da tsokoki na baya ba tare da sadaukar da lafiyar fayafai ba.Alal misali, wani mai bincike ya sami raguwar ayyukan tsoka a baya lokacin da aka mayar da baya har zuwa digiri 110.Bayan wannan batu, akwai ɗan ƙarin shakatawa a cikin tsokoki na baya.Abin sha'awa mai ban sha'awa, tasirin tallafin lumbar akan ayyukan tsoka ya haɗu.
Don haka menene ma'anar wannan bayanin a gare ku a matsayin mai ba da shawara na ergonomics?
Shin zaune tsaye a kusurwar digiri 90 shine mafi kyawun matsayi, ko yana zaune tare da madaidaicin baya yana kishingiɗa a kusurwar digiri 110?
Da kaina, abin da nake ba da shawara ga abokan ciniki na shine su ci gaba da komawa baya tsakanin 95 da kimanin 113 zuwa 115 digiri.Tabbas, wannan ya haɗa da samun wannan tallafin lumbar a cikin mafi kyawun matsayi kuma wannan yana goyan bayan ka'idodin Ergonomics (aka ba ni cire wannan daga iska mai bakin ciki).
3. Rage Loading Static
Ba a tsara jikin ɗan adam kawai don ya zauna a wuri ɗaya na tsawon lokaci mai tsayi ba.Fayafai tsakanin kashin baya sun dogara da canje-canje a matsa lamba don karɓar abubuwan gina jiki da cire kayan sharar gida.Wannan fayafai kuma ba su da isasshen jini, don haka ana musayar ruwaye ta hanyar matsa lamba osmotic.
Abin da wannan gaskiyar ke nufi shi ne cewa zama a cikin matsayi ɗaya, ko da ya bayyana dadi a farkon, zai haifar da rage yawan sufurin abinci mai gina jiki kuma yana ba da gudummawa ga ci gaba da matakai na lalacewa a cikin dogon lokaci!
Hadarin zama a wuri ɗaya na dogon lokaci:
1.Yana inganta ɗora nauyi na baya da kafada tsokoki, wanda zai iya haifar da ciwo, zafi, da maƙarƙashiya.
2.Yana sanya takurewar jini zuwa kafafu, wanda zai iya haifar da kumburi da rashin jin dadi.
Zama mai ƙarfi yana taimakawa rage nauyi a tsaye da inganta kwararar jini.Lokacin da aka gabatar da kujeru masu ƙarfi, an canza ƙirar kujerun ofis.An sayar da kujeru masu ƙarfi a matsayin harsashi na azurfa don inganta lafiyar kashin baya.Ƙirar kujera na iya rage madaidaicin matsayi ta hanyar ƙyale mai amfani ya yi rock a kujera kuma ya ɗauki matsayi iri-iri.
Abin da nake so in ba da shawarar ga abokan cinikina don ƙarfafa zama mai ƙarfi shine yin amfani da matsayi na kyauta, lokacin da ya dace.Wannan shine lokacin da kujera ta kasance a cikin karkatar synchro, kuma ba a kulle ta a wuri ba.Wannan yana bawa mai amfani damar daidaita kusurwoyin wurin zama da na baya don dacewa da yanayin zamansu.A cikin wannan matsayi, kujera yana da ƙarfi, kuma madaidaicin baya yana ba da goyon baya na baya yayin da yake motsawa tare da mai amfani.Don haka kusan kamar kujera mai girgiza.
Ƙarin La'akari
Ko wane kujera ofishin ergonomic da muke ba abokan cinikinmu shawara a cikin kimantawa, wataƙila ba za su daidaita waccan kujera ba.Don haka a matsayin tunani na ƙarshe, zan so ku yi la'akari da aiwatar da wasu hanyoyin da za su kasance masu amfani ga abokan cinikin ku da sauƙi don sanin yadda za su yi gyaran kujera da kansu, tabbatar da cewa an saita shi daidai da bukatunsu, kuma za a ci gaba da yin shi na dogon lokaci.Idan kuna da wasu ra'ayoyi, zan so in ji su a cikin sashin sharhin da ke ƙasa.
Idan kuna sha'awar ƙarin koyo game da kayan aikin ergonomic na zamani da yadda ake haɓaka kasuwancin tuntuɓar ergonomic, yi rajista zuwa jerin jirage don shirin Haɓaka.Ina buɗe rajista a ƙarshen Yuni 2021. Zan kuma yi horo mai zurfi kafin buɗewa.
Lokacin aikawa: Satumba-02-2023