Yadda ake Nemo Mafi Jakar Tafiya wanda Ba Zai haifar da Ciwon Baya ba

Wadatacce

• Jakunkunan Spinner
• Jakunkuna Kafaɗa ɗaya
• Jakunkuna
• Fakitin Ranar Hiking
• Bita don

Tashin ciwon bayan motsa jiki mai rauni-mai kyau = lafiya. Farkawa da ciwo bayan kwana ɗaya na tafiya ta filin jirgin sama? Wani abu da muke so mu guji ko ta yaya.

Sau da yawa, dalilin da ya sa kuka ji rauni bayan kwana ɗaya na balaguro-ko kwana ɗaya a kan hanyoyin-yana da alaƙa da abin da kuke ɗauka. Wasu jakunkuna sun fi zama abokai ga jikin ku (hannayen ku, kafadun ku, bayan ku) fiye da sauran. Don haka kafin ku yi balaguro zuwa wani balaguron da kuka ciyar da jigilar kaya ta tashoshin tashar jirgin sama ko ɗaukar kayan da ba su dace ba kan tuddai, yi la’akari da yin birgima a kan sabon jakar-tare da waɗannan shawarwarin pro a zuciya. (Masu Alaka: Kyau don Matafiyi na Kasada tare da Constant Wanderlust)

Jakunkunan Spinner

Yayin da suke dorky a makarantar sakandare, jakunkuna suna ko'ina. Amma a zamanin yau, kawai zama akan ƙafafun bai isa ba. "Jakar abin hawa mai ƙafa huɗu tana da sauƙi a kan kashin baya fiye da jakar mai ƙafa biyu," in ji Mike McMorris, P.T., D.P.T., O.C.S., mataimakin farfesa na farfesa na jiki a UNC-Chapel Hill. Ka yi tunani game da shi: Lokacin da jaka ta karkata a gefe, za ta iya ja hannunka da baya, wanda zai iya daidai da lalacewa-ba tare da ambaton zafi ba. Lokacin yana tsaye da kansa? Kuna kawai mirgine shi tare da ƙaramin aiki don jikin ku, in ji shi.

Yi hankali kawai turawa mai kafa hudu. Saboda wannan matsayi ba ya ba da damar samun ƙarfi mai ƙarfi, yana yiwuwa zai ji wuya fiye da jujjuya shi a baya, in ji Gary Allread, Ph.D., CPE, darektan Cibiyar Ergonomics a Ohio. Jami'ar Jiha. Form yana da mahimmanci yayin mirgina jaka a bayanku, ku ma. Lanƙwasa hannunka kaɗan. "Kowane tsoka a jikin ku yana da mafi kyawun tsayi," in ji McMorris. "Tsokar biceps tana da mafi kyawun tsayin-tashin hankali lokacin da take a digiri 60. Zaku iya fitar da matsakaicin ƙarfin fitarwa."

Sauran cikakkun bayanai don sanya ido: Zaɓi jakar da ta fi tsayi tare da riko wanda ya kai kusan tsayin kugu, in ji McMorris. Allread ya ce: "Yayin da kuke lanƙwasawa kusa da ƙasa, ƙarin nauyin da za a ɗora a bayanku," in ji Allread. Sa'an nan, la'akari da rike. Siffar "U" da aka juye (maimakon siffar "T") wataƙila tana ba da kanta ga riko mai ƙarfi, in ji Allread. Tabbatar da hannunka yayi daidai a kan riko, in ba haka ba za ku fi samun gajiya, in ji shi.

Gwada: Platinum Magna 2 21 "Expandable Spinner Suiter by Travelpro; Moonlight 21" Spinner by American Tourister

Jakunkuna Kafaɗa ɗaya

Jakunkuna mai kafaɗa ɗaya ba daidai ba ne ga jikin ku. McMorris ya ce "Duk lokacin da kuke loda jikin a gefe guda, hakan zai sa kashin bayan ku ya rama don kiyaye nauyin ku a tsakiya," in ji McMorris.

Amma idan kun mutu akan sa a kan ɗaukar kaya mai kyau (muna samun sa), ku ajiye jakar ƙarami (don taimakawa tabbatar da cewa ba ku cika shi ba, ƙara nauyi). Sannan, nemi madaidaicin madauri wanda ke da faifan zamiya don kare kafada. "Kuna da jijiyoyi da yawa waɗanda ke kan fata. Idan kuna ɗaukar jaka mai nauyi ba tare da padding mai yawa a kan madauri ba, zai iya ƙara shiga cikin fata kuma yana haifar da rashin jin daɗi," in ji Allread. "Kyakkyawan kushin zai taimaka wajen rarraba kowane ƙarfi a kan faɗin yanki don haka ba zai zama mara daɗi ba."

Dauki salon giciyen jakar, ma. Binciken da aka buga a mujallar Ergonomics ya gano cewa nau'ikan giciye sun fi kyau (watau, samar da ƙananan nauyin kashin baya) fiye da madaidaicin kafada, musamman ma lokacin da jakunkuna suka fi nauyi (a cikin 25-pound). Canja gefe daga lokaci zuwa lokaci don raba kaya, kuma.

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Jakunkuna

Ba abin mamaki bane, haka Ergonomics binciken ya gano kaya akan kashin baya mafi ƙasƙanci lokacin amfani da jakar baya idan aka kwatanta da sauran salo na jakunkuna (gami da jakunkunan rollela da jimillar kafada ɗaya).

Abu na farko da za a tuna: nauyi. Don rage ƙwanƙwasa a baya, jakarku kada ta wuce sama da kashi 15 na nauyin jikin ku, in ji Allread (ga mutum mai fam 150, fam 22.5 kenan).

Dangane da ƙira, nemi wani abu da aka bayyana a matsayin "mara nauyi" da jakar da ke da kauri, madaurin kafada don mafi kyawun rarraba ƙarfi.

Yadda kuke tattara abubuwa ma. Sanya abubuwa masu nauyi (kamar kwamfutar tafi -da -gidanka) kusa da baya kamar yadda zai yiwu. "Lokacin da nauyi ke kusa da kashin baya, ba shi da tasiri sosai," in ji Allread. (Ka yi tunani game da riƙe kwamfutarka kusa da jikinka ko kai tsaye a gabanka. Menene mafi wahala?)

Gwada: Waɗannan jakunan jakunkuna masu salo na tafiya don tafiya

Fakitin Ranar Hiking

Idan ya zo ga fakitin tafiya, yi la'akari da abubuwa huɗu: ayyukanku, ƙarar fakitin, fasalin fakitin, da dacewa, in ji Mathew Henion, ƙwararrun tallace-tallace a REI a Boston.

Musamman, fitarwa yana tabbatar da mahimmanci. Yayin da ƙayyadaddun bayanai suka bambanta ga kowa da kowa, kuna son jakar ta gudana daga gindin wuyan ku zuwa mafi ƙasƙanci na kashin ku.Har ila yau: "Kashi saba'in zuwa 80 bisa dari na nauyin nauyin ya kamata a goyan bayan kwatangwalo-kawai kashi 20 zuwa 30 na goyon baya a kan kafadu," in ji Henion. Don haka idan yana jin kamar kuna ɗaukar nauyin duka akan kafadu? Wani abu yana yiwuwa a kashe. (Allread kuma ya ce akwai wasu bincike don ba da shawarar cewa madaurin kugu zai iya zama da fa'ida wajen kiyaye nauyin fakitin kusa da kashin baya.)

Dangane da abin da ranarku take a cikin tsaunuka, wasu samfuran suna da fakitoci waɗanda ke da siffa ta ergonomically a cikin yankin lumbar, suna da ƙyallen da aka ƙera da zafi, ko waɗanda ke da madaurin ɗaukar nauyi a saman (don daidaita nauyi akan kashin ku, yana taimaka muku magance tudu). Da gaske ya dogara da abin da kuke buƙata da abin da ke aiki a gare ku. (Masu Alaka: Motsa jiki guda 3 da yakamata kowa yayi don hana ciwon baya)

Wannan shine dalilin da yasa mafi kyawun fa'idar ku shine zuwa kan dillalin waje na gida kuma gwada fitar da fakiti (akwai ma fakitoci na musamman) tare da jakunkuna masu nauyi don ku iya kwaikwayon nauyin da zaku ɗauka ranar.

Gwada: Waɗannan manyan fakitin yawo don mata

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