Sonke siyazi ukuba ukuhlala ixesha elide kuneziphumo ezibi kwimpilo.Ukuhlala kwindawo ehleli ixesha elide kubangela ubunzima emzimbeni, ngakumbi kwizakhiwo zomqolo.Uninzi lweengxaki ezisezantsi phakathi kwabasebenzi abahleli phantsi zinxulunyaniswa noyilo olubi lwesitulo kunye nesimo esingafanelekanga sokuhlala.Ke, xa usenza iingcebiso zesitulo, impilo yomqolo womxhasi wakho yenye yezinto ekufuneka ugxile kuyo.
Kodwa njengeengcali ze-ergonomic, singaqinisekisa njani ukuba sicebisa esona situlo singcono kubathengi bethu?Kule post, ndiza kube ndisabelana ngemigaqo jikelele yoyilo lwesitulo.Fumana ukuba kutheni i-lumbar lordosis kufuneka ibe yinto ephambili yakho xa ucebisa izitulo kubaxhasi, kutheni ukunciphisa uxinzelelo lwe-disc kunye nokunciphisa ukulayishwa kwe-static kwemisipha yangemva kubalulekile.
Akukho nto injengesitulo esingcono kumntu wonke, kodwa kukho ezinye izinto eziza kuqwalaselwa xa ucebisa isitulo seofisi ye-ergonomic ukuqinisekisa ukuba umxhasi wakho unokonwabela izibonelelo zayo ezipheleleyo.Fumana ukuba ziyintoni na apha ngezantsi.
1. Ukukhuthaza iLumbar Lordosis
Xa sisuka kwindawo yokuma siye kwindawo yokuhlala, utshintsho lwe-anatomical lwenzeka.Kuthetha ukuthini oku xa umile ngokuthe tye, i-lumbar section yomqolo ngokwendalo igobele ngaphakathi.Nangona kunjalo, xa umntu ehleli emathangeni kwii-degrees ezingama-90, ummandla we-lumbar ngasemva ubeka i-curve yendalo kwaye unokuthatha i-curve ye-convex (i-bend yangaphandle).Esi sikhundla sithathwa njengento engafanelekanga ukuba igcinwe ixesha elide.Nangona kunjalo, abantu abaninzi baphela behleli kule ndawo yonke imini yabo.Yiyo loo nto uphando malunga nabasebenzi abahleliyo, njengabasebenzi baseofisini, bahlala bechaza amanqanaba aphezulu okungonwabi ngasemva.
Ngaphantsi kweemeko eziqhelekileyo, asifuni ukucebisa ukuba ukuma kubaxhasi bethu kuba kwandisa uxinzelelo kwiidiski ezibekwe phakathi kwe-vertebrae yomqolo.Into esifuna ukuyincoma kubo kukuhlala kunye nokugcina i-lumbar spine kwindawo ebizwa ngokuba yi-lordosis.Ngokufanelekileyo, enye yezona zinto zinkulu ekufuneka ziqwalaselwe xa ufuna isitulo esilungileyo kumxhasi wakho kukuba kufuneka ikhuthaze i-lumbar lordosis.
Kutheni le nto ibaluleke kangaka nje?
Ewe, iidiski phakathi kwe-vertebrae zingonakaliswa ngoxinzelelo olugqithisileyo.Ukuhlala ngaphandle kwenkxaso ye-back back kwandisa uxinzelelo lwe-disc kakhulu phezu kwaloo nto inamava ngelixa umile.
Ukuhlala okungaxhaswanga kwi-posture ye-slumped posture kwandisa uxinzelelo nge-90% xa kuthelekiswa nokuma.Nangona kunjalo, ukuba isitulo sibonelela ngenkxaso eyaneleyo kumqolo womsebenzisi kunye nezicubu ezijikelezileyo ngelixa behleli, kunokuthatha umthwalo omninzi emqolo, intamo kunye namanye amalunga.
2. Nciphisa Uxinzelelo lweDisc
Izicwangciso zokuqhawula ikhefu kunye nemikhwa kaninzi ayinakungahoywa ngenxa yokuba nokuba umxhasi usebenzisa esona situlo sisesona sinenkxaso eninzi, basafuna ukunciphisa inani elipheleleyo lokuhlala kwimini yabo.
Omnye umba oxhalabisayo kuyilo kukuba isitulo kufuneka sivumele intshukumo kwaye ibonelele ngeendlela zokutshintsha rhoqo indawo yomxhasi wakho kulo lonke usuku lwabo lomsebenzi.Ndiza kuntywila kwiintlobo zezitulo ezizama ukuphindaphinda ukuma kunye nokunyakaza kwiofisi engezantsi.Nangona kunjalo, imigangatho emininzi ye-ergonomic emhlabeni jikelele iphakamisa ukuba ukuphakama kunye nokuhamba kusekulungele xa kuthelekiswa nokuthembela kwezi zitulo.
Ngaphandle kokuma kunye nokuhambisa imizimba yethu, asinakushiya ngaphandle kolawulo lobunjineli xa kuziwa kuyilo lwesitulo.Ngokutsho kolunye uphando, enye indlela yokunciphisa uxinzelelo lwediski kukusebenzisa i-backrest ehlanjululweyo.Oku kungenxa yokuba ukusebenzisa i-backrest ehlanjululweyo kuthatha ubunzima obuthile obusuka kumzimba ongasentla womsebenzisi, nto leyo enciphisa uxinzelelo oluya kuma-spinal discs.
Ukusebenzisa i-armrests kunokunciphisa uxinzelelo lwediski.Uphononongo lukwabonise ukuba iindawo zokuphumza iingalo zinokunciphisa ubunzima bomqolo malunga ne-10% yobunzima bomzimba.Ngokuqinisekileyo, ukulungiswa okufanelekileyo kwee-armrests kubalulekile ukubonelela ngenkxaso kumsebenzisi kwindawo engathathi hlangothi kunye nokuphepha ukungahambi kakuhle kwe-musculoskeletal.
Qaphela: Ukusetyenziswa kwenkxaso ye-lumbar kunciphisa uxinzelelo lwe-disc, njengoko kusetyenziswa i-armrests.Nangona kunjalo, nge-backrest ehlanjululweyo, umphumo we-armrest awubalulekanga.
Kukho iindlela zokukhulula imisipha yomqolo ngaphandle kokuncama impilo yeediski.Ngokomzekelo, omnye umphandi ufumene ukunciphisa umsebenzi we-muscular ngasemva xa i-backrest ihlanjululwe ukuya kwi-110 degrees.Ngaphaya kwelo nqanaba, bekukho ukuphumla okongezelelekileyo kwezo zihlunu zomqolo.Kuyathakazelisa ukuba iziphumo zenkxaso ye-lumbar kumsebenzi we-muscle ziye zaxutywa.
Ngoko olu lwazi luthetha ntoni kuwe njengomcebisi we-ergonomics?
Ngaba ukuhlala ngokuthe tye kwi-angle ye-90-degree yeyona ndlela yokuma, okanye ihleli kunye ne-backrest ehleli kwi-angle ye-110-degree?
Ngokomntu, into endiyincomayo kubaxhasi bam kukugcina i-backrest yabo ihleli phakathi kwe-95 kunye ne-113 ukuya kwii-115 degrees.Ngokuqinisekileyo, oko kubandakanya ukuba nenkxaso ye-lumbar kwindawo efanelekileyo kwaye oku kuxhaswa yiMigangatho ye-Ergonomics (aka andiyikukhupha oku emoyeni omncinci).
3. Nciphisa i-Static Loading
Umzimba womntu awenzelwanga ukuba uhlale kwindawo enye kangangexesha elithile.Iidiski phakathi kwe-vertebrae zixhomekeke kwiinguqu kwixinzelelo lokufumana izondlo kunye nokususa iimveliso zenkunkuma.Ezi diski nazo azinalo unikezelo lwegazi, ngoko ke ulwelo lutshintshwa luxinzelelo lwe-osmotic.
Oku kuthetha ntoni ukuba ukuhlala kwindawo enye, nokuba kubonakala kukhululekile ekuqaleni, kuya kubangela ukunciphisa ukuthuthwa kwesondlo kunye negalelo ekuqhubeleni phambili iinkqubo eziphazamisayo kwixesha elide!
Imingcipheko yokuhlala kwindawo enye ixesha elide:
I-1.Ikhuthaza ukulayishwa kwe-static kwi-back and shoulder muscle, ezinokubangela iintlungu, iintlungu, kunye ne-cramping.
I-2.Ibangela ukukhawulelana kwegazi ukuya emilenzeni, enokubangela ukuvuvukala kunye nokungahambi kakuhle.
Ukuhlala okunamandla kunceda ukunciphisa umthwalo omileyo kunye nokuphucula ukuhamba kwegazi.Xa izitulo eziguqukayo zaziswa, uyilo lwesitulo seofisi satshintshwa.Izitulo ezinamandla ziye zathengiswa njengembumbulu yesilivere yokuphucula impilo yomqolo.Uyilo lwesitulo lunokunciphisa izikhundla ze-static posture ngokuvumela loo msebenzisi ukuba agxininise esihlalweni kwaye athathe iindlela ezahlukeneyo zokuma.
Into endiyithandayo ukucebisa kubaxhasi bam ukukhuthaza ukuhlala okuguquguqukayo kukusebenzisa indawo yokudada, xa kufanelekile.Oku kuxa isitulo sikwi-synchro tilt, kwaye ayitshixwanga kwindawo.Oku kuvumela umsebenzisi ukuba alungelelanise ii-engile zesihlalo kunye ne-backrest ukuze zilungele ukuhlala kwazo.Kule ndawo, isihlalo sinamandla, kwaye i-backrest inikezela ngenkxaso eqhubekayo emva kokuba ihamba nomsebenzisi.Ngoko iphantse yafana nesitulo esishukumayo.
Uqwalaselo olongezelelweyo
Nokuba yeyiphi na isitulo seofisi ye-ergonomic esiyicebisayo kubathengi bethu kuvavanyo, abanakukwazi ukulungisa eso situlo.Ke njengengcinga yokugqibela, ndingathanda ukuba uqwalasele kwaye ubeke kwizenzo ezinye iindlela eziya kuba luncedo kubathengi bakho kwaye kube lula kubo ukuba bazi ukuba banokwenza njani uhlengahlengiso lwesitulo ngokwabo, baqinisekise ukuba imiselwe ngokweemfuno zabo, kwaye iya kuqhubeka isenza ixesha elide.Ukuba unazo naziphi na izimvo, ndingathanda ukuziva kwicandelo lokuphawula elingezantsi.
Ukuba unomdla wokufunda ngakumbi malunga nezixhobo zangoku ze-ergonomic kunye nendlela yokukhulisa ishishini lakho lokubonisana nge-ergonomic, bhalisa kuluhlu lokulinda lwenkqubo yokuKhawuleza.Ndivula ubhaliso ekupheleni kukaJuni 2021. Ndiza kuba ndenza uqeqesho olukhawulezayo phambi kokuvulwa.
Ixesha lokuposa: Sep-02-2023