Ubuhlungu beqolo - ukubuyela emsebenzini

Ukusiza ukuvimbela ukubuyisela emuva emuva kwakho emsebenzini, noma ukukulimaza kwasekuqaleni, landela izeluleko ezingezansi. Funda ukuthi ungaphakamisa kanjani indlela elungile futhi wenze izinguquko emsebenzini, uma kudingeka.

Ukuzivocavoca umzimba kusiza ukuvimbela ubuhlungu beqolo obuzayo:

• Zilolonge kancane nsuku zonke. Ukuhamba kuyindlela enhle yokugcina inhliziyo yakho iphilile nemisipha yakho iqinile. Uma ukuhamba kunzima kakhulu kuwe, sebenza nodokotela womzimba ukuthuthukisa uhlelo lokuzivocavoca ongalwenza.
• Qhubeka wenze izivivinyo okhonjisiwe ukuqinisa imisipha yakho eyinhloko, esekela umqolo wakho. Umnyombo onamandla usiza ukwehlisa ingozi yokulimala okuqhubekayo emuva.

Uma ukhuluphele ngokweqile, buza umhlinzeki wakho wezokunakekelwa kwempilo ngezindlela ongahlisa ngazo isisindo esithile. Ukuthwala isisindo esingeziwe kungeza ukucindezeleka emhlane wakho noma ngabe wenza hlobo luni lomsebenzi.

Ukugibela izimoto ezinde nokungena nokuphuma emotweni kungaba nzima emhlane wakho. Uma uzohamba isikhathi eside ukuya emsebenzini, cabanga ngezinye zalezi zinguquko:

• Lungisa isihlalo sakho semoto ukuze kube lula ukungena, ukuhlala ngaphakathi, nokuphuma emotweni yakho. Letha isihlalo sakho phambili ngangokunokwenzeka ukugwema ukugoba uye phambili uma ushayela.
• Uma ushayela amabanga amade, ima futhi uzulazule njalo ngehora.
• Ungaphakamisi izinto ezisindayo ngemuva kokuhamba ibanga elide emotweni.

Yazi ukuthi ungaphakamisa malini ngokuphepha. Cabanga ngokuthi ngabe usukhuphule malini esikhathini esedlule nokuthi bekulula noma kunzima kangakanani lokho. Uma into ibonakala isinda kakhulu noma ingahambi kahle, thola usizo lokuyihambisa noma ukuyiphakamisa.

Uma umsebenzi wakho udinga ukuthi wenze ukuphakamisa okungenzeka kungaphephile emuva kwakho, khuluma nomphathi wakho. Zama ukuthola isisindo esikhulu okufanele usiphakamise. Ungadinga ukuhlangana nomelaphi womzimba noma owelapha emsebenzini ukuze ufunde ukuthi ungaliphakamisa kanjani ngokuphepha leli nani lesisindo.

Landela lezi zinyathelo lapho ugoba futhi uphakamisa ukusiza ukuvimbela ubuhlungu beqolo nokulimala:

• Sabalalisa izinyawo zakho ukuze unikeze umzimba wakho isisekelo esibanzi sokusekelwa.
• Yima eduze ngangokunokwenzeka entweni oyiphakamisayo.
• Goqa ngamadolo akho, hhayi okhalweni lwakho.
• Qinisa izicubu zakho zesisu njengoba uphakamisa into phezulu noma uyiphonsa phansi.
• Bamba into uyisondeze emzimbeni wakho ngangokunokwenzeka.
• Phakamisa kancane, usebenzisa imisipha esinqeni nasemadolweni akho.
• Njengoba usukuma nento, ungagobi phambili.
• Musa ukusonta umhlane wakho ngenkathi ugoba ukuze ufinyelele entweni, phakamisa into phezulu, noma uphathe into.
• Squat njengoba ubeka into phansi, usebenzisa imisipha emadolweni nasezinqeni.

Abanye abahlinzeki bancoma ukusebenzisa isibopho sangemuva ukusiza ukusekela umgogodla. I-brace ingasiza ekuvimbeleni ukulimala kwabasebenzi okufanele baphakamise izinto ezisindayo. Kodwa, ukusebenzisa isibopho ngokweqile kunganciphisa imisipha yomgogodla esekela umqolo wakho, okwenza izinkinga zobuhlungu obuya emuva zibe zimbi kakhulu.

Uma ubuhlungu bakho beqolo bubi kakhulu emsebenzini, kungenzeka ukuthi isiteshi sakho somsebenzi asimisiwe kahle.

• Uma uhlala kwikhompyutha emsebenzini, qiniseka ukuthi isihlalo sakho sinomhlane oqondile onesihlalo nomhlane ongaguquguqukayo, izihlalo zezingalo nesihlalo esijikayo.
• Buza ngokuba nomelaphi oqeqeshiwe ahlole indawo osebenzela kuyo noma ukunyakaza kwakho ukubona ukuthi izinguquko, ezinjengesihlalo esisha noma umata ohlanganisiwe ngaphansi kwezinyawo zakho, zingasiza yini.
• Sukuma uzulazule phakathi nosuku lomsebenzi. Uma ukwazi, hamba imizuzu eyi-10 kuye kwengu-15 ekuseni ngaphambi kokuya emsebenzini nangesikhathi sasemini.

Uma umsebenzi wakho uhilela ukuvivinya umzimba, buyekeza iminyakazo nemisebenzi oyidingayo nodokotela wakho womzimba. Umelaphi wakho angakwazi ukuphakamisa izinguquko eziwusizo. Futhi, buza ngokuzivocavoca noma ukunweba kwemisipha oyisebenzisa kakhulu ngesikhathi somsebenzi.

Gwema ukuma isikhathi eside. Uma kufanele ume emsebenzini, zama ukuphumula unyawo olulodwa esitobhini, bese kuba olunye unyawo. Qhubeka ucishe phakathi nosuku.

Thatha imithi njengoba kudingeka. Yazisa umphathi wakho noma umphathi wakho uma udinga ukuthatha imishanguzo ekwenza uzele, njengokuncipha kobuhlungu be-narcotic nemithi yokuphumuza imisipha.

Ubuhlungu beqolo obungaqondile - umsebenzi; Iqolo - umsebenzi; Ubuhlungu beLumbar - sebenza; Ubuhlungu - emuva - okungapheli; Ubuhlungu obuphansi emuva - umsebenzi; Lumbago - sebenza

I-Becker BA, i-Childress MA. Izinhlungu ezingemuva ezingemuva ezingemuva futhi ubuyele emsebenzini. Ngingudokotela Womndeni. 2019; 100 (11): 697-703. I-PMID: 31790184 pubmed.ncbi.nlm.nih.gov/31790184/.

U-El Abd OH, u-Amadera JED. Uhlobo oluphansi emuva noma ukugaya. Ku: Frontera WR, iSilver JK, uRizzo TD Jr, ama-eds. Okubalulekile Kwezomzimba kanye Nokuvuselelwa: Ukukhubazeka Kwemisipha, Ubuhlungu, Nokuvuselelwa. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2019: isahluko 48.

Ingabe uJS, Bury DC, Miller JA. Ubuhlungu be-mechanical low low. Ngingudokotela Womndeni. 2018; 98 (7): 421-428. I-PMID: 30252425 pubmed.ncbi.nlm.nih.gov/30252425/.

• Ukulimala Emuva
• Ukuhlungu obusemhlane
• Impilo Emsebenzini