6 “Lafiyayyun” Halayen Da Za Su Iya Kashe Wuri A Aiki

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Wani lokaci, yana kama da ofishin zamani an tsara shi musamman don cutar da mu. Sa'o'i na zama a teburi na iya haifar da ciwon baya, kallon kwamfuta yana bushewa idanunmu, atishawa-duk-kan-desk-mate-mu yana yada ƙwayoyin sanyi da mura. Amma yanzu, masana suna cewa wasu abubuwan da muke yi don kare kanmu daga waɗannan da sauran matsalolin na iya zama ba su da kariya kamar yadda muke fata. Don haka gyara kurakuran da kuke yi a yunƙurin ku don samun koshin lafiya tare da waɗannan musanyawar guda shida.

Kujerun Kwallon Kafa: "Duk da cewa suna da mashahuri kuma ingantacciyar hanya don tabbatar da tsokokin ku, inganta yanayin ku, da ƙirƙirar lafiyayyen kashin baya, muna mamakin yadda mutane da yawa ke amfani da su ba daidai ba," in ji Sam Clavell, wani malamin chiropractor tare da tushen Colorado. 100% Chiropractic. Mafi yawan kuskuren da mutane ke yi shine zama a tsayin da bai dace ba, wanda zai iya haɓaka damuwar ku da ciwon baya.

Gyara: Yayin da kuke zaune akan ƙwallo, cinyoyinku ya zama daidai da ƙasa. Sannan daidaita teburin ku, don haka lokacin da kuka ɗora goshin ku akan sa manyan hannayen ku daidai suke da kashin ku kuma idanunku suna daidaita da tsakiyar allon kwamfutarka.

Tabbatattun Tsaye: "Ee, nazarin ya nuna cewa zama mai yawa na iya haifar da matsaloli na yau da kullum har ma ya rage tsawon rayuwa," in ji Steven Knauf, wani mai kula da chiropractor tare da The Joint Chiropractic, cibiyar sadarwa na chiropractors. Amma sabon bincike a mujallar Abubuwan Dan Adam yana nuna cewa tsayawa sama da kashi uku cikin huɗu na kwanakin aikin ku na iya haifar da matsaloli kamar gajiya, ciwon kafa, da ciwon baya. "Matsayin da ke tsaye na iya haifar da gajiya a jijiyoyin ku, baya, da gidajen ku," in ji Knauf.

Gyara: Ya ba da shawarar tsayawa na awa daya, sannan ya zauna na awa daya. Hakanan yana da mahimmanci sanya takalmi mai gamsarwa, mai tallafi, in ji Clavell. (Hakanan, zaɓi madaidaicin tebur-kamar ɗaya daga cikin waɗannan shida Siffa-zaɓuɓɓukan da aka gwada.)

Wrist Rests: Ana nufin su sanya waɗannan pads ɗin a gaban madannai na madannai, don ba wa wuyan hannu wasu ƙarin mataimaka yayin da kuke rubutu. "Ina jinkirin ba da shawarar su, tunda akwai damar da za su iya matsa lamba kan wasu manyan jijiyoyin ku, jijiyoyin ku, da jijiyoyin ku, waɗanda ke iya haifar da matsaloli kamar Ciwon Ruwa na Carpal," in ji Clavell.

Gyara: Knauf ya ce "Hannun hannu a zahiri ya kamata ya tallafa tafin hannu." Matsayi naku don sashin jikin dabinonku, ba wuyan hannu ba, ya tsaya akan sa. Har yanzu za ku sami ta'aziyya ba tare da hana yaduwar jini ba ko tsinkayar jijiyoyin ku.

Kwallan damuwa: Tabbas, suna iya taimaka muku fitar da wani tashin hankali bayan taro mai ban tsoro. "Amma kwallaye na danniya na haifar da ƙarin damuwa ga gidajen yatsun hannu da hannu," in ji Knauf. "Lokacin da muke amfani da allon madannai, yatsun hannu da hannuwanku suna lanƙwasawa da nuna ƙasa, wanda ke haifar da tashin hankali. Don sakin wannan, yakamata ku tura yatsunku baya, ba matsi ba."

Gyara: Yi amfani da ƙwallon damuwa idan yana taimaka muku da tunani (ko dogaro da ɗayan waɗannan Nasihun Gudanar da Matsalar Maimakon haka). Amma bayan (ko kuma idan kuna sha'awar ƙarfafa haɗin gwiwar yatsan ku), kunsa bandeji na roba a kusa da yatsunku kuma kuyi su waje don shimfiɗa shi.

Maɓallan Ergonomic: Waɗannan yakamata su zama ƙirƙira na juyin juya hali don tebur, amma a maimakon haka "suna magance ƙananan matsaloli kuma suna haifar da ɗan bambanci ga ma'aikata," in ji Knauf. Wancan ne saboda suna tilasta ku riƙe manyan hannayenku da yatsun hannu a kusasshe, kusassun gajiya, in ji shi. "Hakanan kuna motsa hannayenku da gwiwarku gaba don isa ga maɓallan waje, yana haifar da ƙarin gajiya da zafi a wuya, baya da kafadu. Kuma mai harbi? daidai abin da maballin ergonomic ya kamata ya hana."

Gyara: Tsaya tare da madannai na yau da kullun, Knauf ya ba da shawara.

Brown-Bag Abincin rana: "Gabaɗaya, yana da koshin lafiya don shirya abincin rana fiye da siyan ɗaya," in ji masanin abinci mai gina jiki da kocin lafiya Emily Littlefield. "Amma mafi mahimmanci shine abin da ke kan farantin ku." Ma'ana, yayin da mutane da rashin sani sukan daidaita na gida tare da lafiya, yana da sauƙi a yi kuskuren tunanin yana da kyau a kama yogurt da mashaya abinci a kan hanyar da za ku fita daga kofa fiye da yin odar salatin kayan lambu daga wurin da ke kusa da gidan. kusurwa.

Gyara: Kula da girman rabo a cikin tunani, zaɓi abinci gaba ɗaya akan sarrafawa, kuma tabbatar kun tattara ko siyan isasshen abinci don cike ku da rana. (Don ƙarin bayani, bincika waɗannan Kuskuren Abincin Abincin da Ba ku San Kuna Yi ba.)

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