Siyazi sonke ukuthi ukuhlala isikhathi eside kunemiphumela emibi kakhulu empilweni.Ukuhlala endaweni ehlezi isikhathi eside kubangela ubunzima emzimbeni, ikakhulukazi ezakhiweni ezisemgogodleni.Izinkinga eziningi eziphansi emuva phakathi kwezisebenzi ezihlezi zihlotshaniswa nokuklanywa kwesihlalo esingalungile kanye nokuma kokuhlala okungafanele.Ngakho-ke, lapho wenza izincomo zesitulo, impilo yomgogodla weklayenti lakho yinto eyodwa okufanele ugxile kuyo.
Kodwa njengezingcweti ze-ergonomic, singaqinisekisa kanjani ukuthi sincoma isihlalo esingcono kakhulu samakhasimende ethu?Kulokhu okuthunyelwe, ngizokwabelana ngezimiso ezijwayelekile zokuklama izihlalo.Thola ukuthi kungani i-lumbar lordosis kufanele ibe enye yezinto eziza kuqala kuwe uma uncoma izihlalo kumakhasimende, kungani ukunciphisa ukucindezela kwe-disc nokunciphisa ukulayishwa okumile kwemisipha yangemuva kubalulekile.
Ayikho into efana nesitulo esisodwa esingcono kakhulu kuwo wonke umuntu, kodwa kukhona ukucatshangelwa okufanele kufakwe lapho uncoma isihlalo sehhovisi le-ergonomic ukuze uqiniseke ukuthi iklayenti lakho lingajabulela ngempela izinzuzo zalo ezigcwele.Thola ukuthi ziyini ngezansi.
1. Thuthukisa i-Lumbar Lordosis
Lapho sisuka endaweni yokuma siye endaweni yokuhlala, izinguquko ze-anatomical zenzeka.Lokhu kusho ukuthi uma umile uqondile, ingxenye engemuva igobele ngaphakathi.Kodwa-ke, lapho othile ehlezi namathanga ngamadigri angu-90, isifunda esine-lumbar sangemuva silulaza ijika lemvelo futhi singathatha ngisho nejika eliyi-convex (ukugoba kwangaphandle).Lesi simo sokuma sithathwa njengesingenampilo uma sigcinwa isikhathi eside.Nokho, abantu abaningi bagcina behlezi kulesi sikhundla usuku lonke.Yingakho ucwaningo olumayelana nabasebenzi abahleli, njengabasebenzi basehhovisi, luvame ukubika amazinga aphezulu okuphatheka kabi kwangemuva.
Ngaphansi kwezimo ezijwayelekile, asifuni ukutusa lokho kumiswa kumakhasimende ethu ngoba kwandisa ingcindezi kuma-disc atholakala phakathi kwama-vertebrae omgogodla.Esifuna ukutusa kubo ukuthi bahlale futhi basekele i-lumbar spine endaweni ebizwa ngokuthi i-lordosis.Ngakho-ke, enye yezinto ezinkulu okufanele uzicabangele lapho ufuna isihlalo esihle seklayenti lakho ukuthi kufanele ikhuthaze i-lumbar lordosis.
Kungani lokhu kubaluleke kangaka?
Yebo, ama-disc phakathi kwama-vertebrae angonakaliswa ukucindezela ngokweqile.Ukuhlala ngaphandle kokusekelwa emuva kwandisa ingcindezi ye-disc kakhulu phezu kwalokho okuhlangenwe nakho ngenkathi umile.
Ukuhlala okungasekelwe esimweni sokuwa ukuya phambili kwandisa ingcindezi ngo-90% uma kuqhathaniswa nokuma.Kodwa-ke, uma isihlalo sinikeza ukusekelwa okwanele kumgogodla womsebenzisi kanye nezicubu ezizungezile ngenkathi ehlezi, kungathatha umthwalo omningi emhlane wabo, intamo, namanye amalunga.
2. Nciphisa I-Disc Pressure
Amasu nemikhuba yokuthatha ikhefu ngokuvamile ayinakunakwa ngoba ngisho noma iklayenti lisebenzisa isihlalo esingcono kakhulu esinokwesekwa okukhulu, lisadinga ukukhawulela inani eliphelele lokuhlala osukwini lwalo.
Enye into ekhathazayo mayelana nomklamo ukuthi isihlalo kufanele sivumele ukunyakaza futhi sikunikeze izindlela zokushintsha njalo isikhundla seklayenti lakho phakathi nosuku lwalo lokusebenza.Ngizocwila ezinhlotsheni zezihlalo ezizama ukuphindaphinda ukuma nokunyakaza ehhovisi elingezansi.Kodwa-ke, izindinganiso eziningi ze-ergonomic emhlabeni jikelele ziphakamisa ukuthi ukuvuka nokunyakaza kusengcono uma kuqhathaniswa nokuthembela kulezi zihlalo.
Ngaphandle kokuma nokuhambisa imizimba yethu, asikwazi ukushiya ngaphandle izilawuli zobunjiniyela uma kuziwa ekwakhiweni kwesitulo.Ngokocwaningo oluthile, enye indlela yokunciphisa ingcindezi ye-disc ukusebenzisa i-backrest ehlanjululwe.Lokhu kungenxa yokuthi ukusebenzisa i-backrest ehlanjululwe kuthatha esinye sesisindo esivela kumzimba ongaphezulu womsebenzisi, obuye wehlise ingcindezi eyakhiwe kuma-spinal disc.
Ukusebenzisa ama-armrest nakho kunganciphisa i-disc pressure.Ucwaningo luye lwabonisa futhi ukuthi izindawo zokulala zinganciphisa isisindo somgogodla cishe ngo-10% wesisindo somzimba.Kunjalo, ukulungiswa okufanele kwama-armrest kubalulekile ukuze kunikeze usekelo kumsebenzisi ngendlela engathathi hlangothi futhi kugwenywe ukungaphatheki kahle kwemisipha namathambo.
Qaphela: Ukusetshenziswa kokusekelwa kwe-lumbar kunciphisa ukucindezela kwe-disc, njengoba kwenza ukusetshenziswa kwe-armrests.Kodwa-ke, nge-backrest ehlanjululwe, umphumela we-armrest awubalulekile.
Kunezindlela zokuphumula imisipha yangemuva ngaphandle kokudela impilo yama-discs.Isibonelo, omunye umcwaningi uthole ukuncipha kokusebenza kwemisipha ngemuva lapho i-backrest ihlaliswe yafika ku-110 degrees.Ngale kwalelo phuzu, kwaba khona ukuphumula okuncane okwengeziwe kuleyo misipha yangemuva.Ngokuthakazelisayo, imiphumela yokusekelwa kwe-lumbar emsebenzini we-muscle ixutshwe.
Ngakho-ke lolu lwazi lusho ukuthini kuwe njengomeluleki we-ergonomics?
Ingabe ukuhlala uqondile nge-engeli engu-90 degree kuyisimo esingcono kakhulu, noma ingabe uhlezi ne-backrest ehlehliswe nge-engeli engu-110-degree?
Ngokwami, engikuncoma kumakhasimende ami ukugcina i-backrest yabo ihlezi phakathi kwe-95 kanye ne-113 kuya ku-115 degrees.Vele, lokho kuhlanganisa ukuba nokusekelwa kwe-lumbar endaweni efanele futhi lokhu kusekelwa Amazinga E-Ergonomics (aka-angikukhiphi lokhu emoyeni omncane).
3. Yehlisa Ukulayisha Okumile
Umzimba womuntu awuklanyelwe ukuba uhlale endaweni eyodwa isikhathi eside.Ama-discs phakathi kwama-vertebrae ancike ekushintsheni kwengcindezi yokuthola izakhi futhi asuse imikhiqizo engcolile.Lawa madiski nawo awanakho ukuhlinzekwa kwegazi, ngakho uketshezi lushintshaniswa ngomfutho we-osmotic.
Okushiwo leli qiniso ukuthi ukuhlala endaweni eyodwa, ngisho noma kubonakala kukhululekile ekuqaleni, kuzoholela ekunciphiseni ukuthutha okunomsoco futhi kube nomthelela ekuthuthukiseni izinqubo eziwohlokayo esikhathini eside!
Izingozi zokuhlala endaweni eyodwa isikhathi eside:
I-1.Ikhuthaza ukulayishwa okumile kwemisipha yangemuva namahlombe, okungabangela ubuhlungu, izinhlungu, nokugwaza.
2.Kubangela ukuvinjelwa kokugeleza kwegazi emilenzeni, okungabangela ukuvuvukala nokungakhululeki.
Ukuhlala okunamandla kusiza ukwehlisa umthwalo omile futhi kuthuthukise ukugeleza kwegazi.Lapho kwethulwa izihlalo ezinamandla, ukwakheka kwesihlalo sehhovisi kwashintshwa.Izihlalo ezinamandla zithengiswe njengenhlamvu yesiliva yokuthuthukisa impilo yomgogodla.Idizayini yesitulo inganciphisa izikhundla zokuma okumile ngokuvumela lowo msebenzisi ukuthi anyakaze esihlalweni futhi athathe ukuma okuhlukahlukene.
Engithanda ukukuncoma kumakhasimende ami ukuthi akhuthaze ukuhlala okuguquguqukayo ukusebenzisa indawo yokuntanta mahhala, uma kufanele.Kulapho isihlalo sitsheke khona i-synchro, futhi asikhiyekile endaweni.Lokhu kuvumela umsebenzisi ukuthi alungise ama-engeli esihlalo ne-backrest ukuze alingane nokuma kwawo.Kulesi sikhundla, isihlalo sinamandla, futhi i-backrest inikeza ukusekelwa okuqhubekayo emuva njengoba ihamba nomsebenzisi.Ngakho kucishe kufane nesihlalo esinyakazayo.
Ukucatshangelwa Okwengeziwe
Kungakhathaliseki ukuthi yisiphi isihlalo sehhovisi le-ergonomic esiyincoma kumakhasimende ethu ekuhloleni, cishe ngeke asilungise leso sihlalo.Ngakho-ke njengomcabango wokugcina, ngingathanda ukuthi ucabangele futhi usebenzise ezinye izindlela ezingaba usizo kumakhasimende akho futhi kube lula kuwo ukuthi azi ukuthi angakwenza kanjani ukulungisa isihlalo ngokwawo, uqinisekise ukuthi simiswa ngokwezidingo zawo, futhi sizoqhubeka sikwenza isikhathi eside.Uma uneminye imibono, ngingathanda ukuyizwa esigabeni sokuphawula esingezansi.
Uma ungathanda ukufunda okwengeziwe mayelana nemishini yesimanjemanje ye-ergonomic nokuthi ungalikhulisa kanjani ibhizinisi lakho le-ergonomic consulting, bhalisa ohlwini lokulinda lohlelo lokusheshisa.Ngivula ukubhaliswa ekupheleni kukaJuni 2021. Ngizophinde ngenze uqeqesho olusheshayo ngaphambi kokuvulwa.
Isikhathi sokuthumela: Sep-02-2023