Ungayisetha Kanjani Ihhovisi Lasekhaya Elinenhle Kakhulu

-Delile

• Isimo se-WFH esifanele
• Ulenza Kanjani Ideski Lakho Nesihlalo
• Kuthiwani Ngezikhali, Izindololwane, Nezandla?
• Ukubekwa Kwakho Emuva Emuva Kubalulekile Lapha
• Lapho Ikhompyutha Yakho Kufanele Ibe Khona
• Hlola Amahlombe Akho, Intamo, kanye Nekhanda
• Futhi: Sukuma Uhambe Njalo
• Ukuma Okufanele Kubalulekile Uma Umile, Nakho
• Buyekeza kwe-

Ukusebenza ekhaya kubukeka njengesikhathi esikahle sokushintshela kokunye okucabangayo, ikakhulukazi uma kukhulunywa ngamalungiselelo akho okuhlala. Phela, kunokuthile okubolile kakhulu mayelana nokuphendula ama-imeyili omsebenzi ngenkathi ulele embhedeni noma esofeni lakho.

Kepha uma isimo sakho se-WFH sibonga isikhathi eside, yithi, I-COVID-19, ungazithola usezweni lokulimala uma ungatholi ukusethwa okulungile. Yebo, akufani nokuthi ungavele uhlanganise indawo yokusebenza yasehhovisi lakho ekhaya. Futhi, uma ungenalo ihhovisi lasekhaya, awumiselwe kahle impumelelo. "Ukusebenza ekhaya, kubantu abaningi, akulungile kuma-ergonomics," kusho u-Amir Khastoo, D.P.T., umelaphi womzimba e-Providence Saint John's Health Center's Performance Therapy eSanta Monica, eCalifornia.

Ah, i-ergonomics: Igama olizwile ngokunokwenzeka kaninginingi selokhu umhlaba waqala ukuqhela kwezenhlalo kepha akuqiniseki ngamaphesenti ayi-100 ukuthi kusho ukuthini. Ngakho-ke, yini ama-ergonomics, ncamashi? Ngokuyisisekelo, i-ergonomics isho ukufaka umsebenzi kumuntu, ngokusho kwe-Occupational Safety and Health Administration (OSHA). Ukuba nokuhlelwa kwe-ergonomic kungasiza ukwehlisa ukukhathala kwemisipha, kukhuphule izinga lokukhiqiza, futhi kunciphise inani nobukhulu bezinkinga zemisipha ezihlobene nomsebenzi ezifana ne-carpal tunnel syndrome, i-tendonitis, imisipha yemisipha, nokulimala okuphansi kweqolo.

Manje, cabanga emuva ezinsukwini ezinhle zokusebenza zangaphambi kobhubhane: Impela, bekunezinsuku ezithile lapho ubunganikeza khona noma yini ukusebenza ngokunethezeka kukasofa othambile, uchofoze izinyawo zakho phezulu kanye nekhompyutha. emathangeni akho. Kodwa kunesizathu esihle sokuthi ihhovisi lakho linikeze i-cubicle esikhundleni sombhede-futhi akukhona nje ukuthi osebenza nabo babengafuni ukubona izinyawo zakho ezingenalutho. (Noma, i-pedicure yasekhaya nakanjani izothatha izinyawo zakho ziye ezingeni elilandelayo).)

Ukuzibambela-noma ngabe kusofa noma embhedeni — ngenkathi usebenza kungaholela ezinkingeni zemisipha, ikakhulukazi uma iba yinto ejwayelekile njengoba uqhubekela ku-WFH, kusho uKhastoo. U-Pamela Geisel, M.S., C.S.C.S., umphathi wezinkonzo zokusebenza eSibhedlela Sokuhlinzwa Okukhethekile, uyavuma. "Usofa wakho nombhede, ngenkathi kumnandi okwamanje, kuyizindawo ezimbi zokuchitha amahora ayisishiyagalombili ngosuku," esho. "Kubalulekile ukuthi sibe nesihlalo esihlinzeka ukwesekwa okufanele."

Ezweni eliphelele, ochwepheshe bathi uzokwakha kabusha ukusethwa kwehhovisi kwakho okujwayelekile ekhaya. Eqinisweni, ungahle ube nesabelomali esiqinile noma indawo elinganiselwe noma izingane zikuzungeza 24/7 noma zontathu (ugh, ngizwa ukukhathala kokuhlukaniswa kusuka lapha). Noma ngabe yikuphi, usengakwazi ukusungula indawo ye-ergonomic WFH. Mane uskrolele phansi bese uqala ukuhlela kabusha. Umzimba wakho obuhlungu uzokubonga.

Isimo se-WFH esifanele

Kungakhathaliseki ukuthi ukuphi i-WFH-kungaba endaweni yehhovisi elizinikezele ekhaya noma ekhishini-kukhona ukuma okuthile okuzosiza ukunciphisa ingozi yokuthuthukisa ubuhlungu:

• Izinyawo zakho kufanele kube phansi phansi ngamathanga akho afanayo futhi amadolo akho agobele ku-90-degrees, ngokusho kukaGeisel.
• Izindololwane zakho kufanele futhi ugobe ngama-degree angama-90 futhi usondele emzimbeni wakho — ungaminyaniswa ezimbanjeni zakho, kodwa ulenga ngokunethezeka ngaphansi kwamahlombe akho.
• Amahlombe akho kufanele akhululeke futhi abuyele emuva, kusho uGeisel. "Lokhu kufanele kwenzeke uma izindololwane zakho zihlala ku-90-degree bese i-monitor yakho ibekwe kahle." (Okuningi kulokho okungezansi.)
• Kufanele ngabe uhleli yonke indlela ebuyela esihlalweni sakho, nomzimba wakho wonke kufanele "ubekwe," amahlombe akho phezu kwezinqulu zakho, nekhanda lakho phezu kwamahlombe akho. “Lokhu kuzosiza ukugcina amalunga akho ehambisana,” kuchaza uGeisel. Le nto yonke yokuqondanisa ngokuhlanganyela ibalulekile ngoba, uma kungenjalo, uzibeka engcupheni yokulahla ukuma kwakho kanye nemisipha ehilelekile kukho ngaphandle kokuphazamiseka-futhi lokho kungaholela ekulimaleni kwemisipha.(Kuhlobene: Ngithuthuke Ukuma Kwami Ngezinsuku Ezingama-30 Nje—Nansi Indlela Ongakwenza Nayo)

Ulenza Kanjani Ideski Lakho Nesihlalo

Uma kubhekwa ukuthi indawo ozobe usebenza kuyo ekhaya cishe ayilungiseki (ngiqonde ukuthi mangaki amatafula owaziyo angehla ahlehle?), cishe kuzodingeka wenze umlingo ngesihlalo sakho ukuze zama ukuthola ifomu elifanele. Ukubamba okukodwa nje: Ubude bamadeski namatafula amaningi amiselwe abantu abade, kusho uKhastoo. Ngakho-ke, uma usohlangothini oluncane, kuwumqondo omuhle ukwenza ukulungisa okuthile.

Uma unesihlalo esisesitayeleni sehhovisi, uGeisel uncoma ukuhambisa ukuphakama kuze kube yilapho amathanga akho ehambelana nomhlabathi futhi amadolo akho egobile ngama-90-degrees. Lokho kungadonsa ngokusethwa kwezinyawo zakho, noma kunjalo. Ngakho-ke, uma izinyawo zakho zingafiki phansi, qhubeka ubambe isenabelo sezinyawo noma uphumule (noma isitaki sezincwadi ezinkulu) ukuphakamisa izinyawo zakho ukuze amathe alele phansi ebusweni. Futhi, ukuphakama kufanele kube kuningi njengoba kuthatha ukuze uthole amadolo akho ku-90-degrees, ngokusho kukaGeisel.

Futhi, uma ungenaso isihlalo esinobude obuguquguqukayo kodwa udinga ukunyuka, uKhastoo uthi ungafaka umcamelo oqinile, ojiyile ngaphansi kwesinqe sakho ukuphakama okwengeziwe. Futhi, inhloso ukuthola ukuthi uguqe ngamadolo endaweni engama-90 degree ngenkathi ugcina izinyawo zakho ziyisicaba futhi ubeke ikhibhodi yakho lapho itholakala kalula. Uma amathanga akho ethinta kancane indawo engaphansi yedeski futhi kukunethezeka, u-Khastoo uthi kufanele uhambe—kuze kube manje. (Okuhlobene: Ungakhiqiza Kanjani Ngenkathi Usebenza Usuka Ekhaya, Ngokuya Nge-Sun Sign yakho)

Kuthiwani Ngezikhali, Izindololwane, Nezandla?

Uma isihlalo sakho sesiphezulu, yisikhathi sokucabanga ngezingalo zakho nezandla zakho. Uma isihlalo sakho sinendawo yokubamba izingalo, kuyamangalisa: "Izindawo zokubamba izingalo zingakusiza ukusekela imiphetho yakho ephezulu," yona, engakusiza ukuthi ugweme ukugoqana nokufaka ubunzima obuningi emhlane nasentanyeni yakho, kuchaza uKhastoo. I-Armrests nayo ingenza kube lula ukugoba izindololwane zakho zibe ama-degree angama-90 bese uzigcina lapho, uyanezela.

Azikho izindawo zokuphumula? Ayikho inkinga. Mane ulungise ubude besihlalo sakho nendawo yekhompyutha yakho ukuze izindololwane zakho zigobe—yebo, mhlawumbe ubuqagele—ama-degree angu-90. Ufuna ukuzama ukugcina izindololwane zakho zisondele emzimbeni wakho ngenkathi usebenza, futhi, ukuze uthole ukuma okulungile, kusho uGeisel. Ngesikhathi esifanayo, izandla zakho kufanele zikwazi ukufinyelela kalula ikhibhodi yakho—okumele ibe yibanga lobude bezingalo—futhi izintende zakho kufanele zihambe kancane phezu kwekhibhodi ngenkathi uthayipha.

Ukubekwa Kwakho Emuva Emuva Kubalulekile Lapha

Lapho usuthole ideski lakho ekuphakameni okulungile, isimo sonyawo lwakho silungisiwe, nemikhawulo yakho ephezulu ikhona, ungagxila emuva kwakho okuphansi. Yize kuzwakala sengathi kuyisikole samabanga aphansi, uGeisel uncoma ukuthi ucabange "ngamathambo akho" okuhlala (okusho amathambo ayindilinga ezansi kwekhaba lakho). "Ukuhlala emathanjeni akho kuzwakala kungenangqondo, kodwa sidinga ukuqiniseka ukuthi siyakwenza lokhu," esho. Kungani? Ngoba kusiza ukuqinisekisa ukuthi ugcina ukuma okuhle okungaphinde kusize ukuvimbela ubuhlungu be-musculoskeletal. (Lokhu kunwebeka komzimba wedeski nakho kungasiza kakhulu.)

Uzophinda ufune ukubuyela emuva esihlalweni sakho ukuze isitho sakho sifinyelele emuva. Kulungile uma wakho ephelele Umhlane awuhambisani nesihlalo, ngoba umhlane wakho ophansi (owaziwa nangokuthi i-lumbar spine) ngokwemvelo unejika kuwo futhi awudingi ukuthi uphushwe ngemuva kwesihlalo sakho ukuze uqondaniswe kahle, kuchaza uKhastoo.

Lokho kuthiwa, ukuba nomcamelo ophansi emuva noma okwembumbulu ukugcwalisa kuleyo ndawo nakho kungakhulisa ukwesekwa kwe-lumbar-okuyi-BTW, okubalulekile ekuvimbeleni izinhlungu ezisezingeni eliphansi. Uma usebenzisa isihlalo esisesitayeleni sehhovisi, ukwakheka kwesihlalo kufanele kukusize ukunakekela lokhu, ngenxa yokuxhaswa okwakhelwe ngaphakathi kwe-lumbar okwenzelwe ukujika ngomhlane wakho, kusho uKhastoo. Kepha uma usebenzisa isihlalo sasekhishini se-run-of-the-mill noma yisiphi isitulo esine-backrest eyisicaba, ungasonga ithawula noma utshale imali ku-lumbar roll efana neFellowes I-Spire Series Lumbar Pillow (Ithenge, $ 26 , staples.com) ongazisebenzisa emhlane wakho omncane, kusho uGeisel. (Okuhlobene: Ingabe Kuke Kulunge Ukuba Nobuhlungu Obuya Emuva Ngemva Kokuzivocavoca?)

Lapho Ikhompyutha Yakho Kufanele Ibe Khona

"Lapho uhlela i-monitor yakho [noma i-laptop], ufuna ukuthi ibe kude nebanga lezingalo futhi ikhuphuke ukuze amehlo akho ahambisane naphezulu kwesikrini," kusho uGeisel. (Khumbula ukuthi "ibanga lengalo" lapha lifana nebanga lomphambili, okungukuthi ibanga lengalo yakho izingalo zakho zigotshwe ngamadigri angu-90.) Amehlo akho kufanele ahambisane nangaphezulu kwesikrini sakho ukuze usize ukuvimbela ubuhlungu bentamo ukuthi bubheke phezulu noma phansi kuwo.

Unomqaphi ophansi kakhulu? Ungayibeka ngaphezulu kwencwadi noma ezimbili ukusiza ukuyikhuphula ukuze ibheke kahle iso, kusho uGeisel. Futhi, uma usebenzisa ikhompuyutha ephathekayo, uncoma ukuthi uthole ikhibhodi enikwe amandla i-Bluetooth njengekhibhodi ye-Logitech Bluetooth (Buy It, $35, target.com) ukuze ukwazi ukuphakamisa imonitha yakho ngaphandle kokuthi uthayiphe ngezandla/izingalo umoya. (Okuhlobene: Ngisebenze Ngisekhaya iminyaka emi-5 — Nakhu ukuthi ngihlala kanjani ngikhiqiza futhi nginqanda ukukhathazeka)

Hlola Amahlombe Akho, Intamo, kanye Nekhanda

Ngaphambi kokusayina usuku, hlola ukuma kwakho ngokuhlala mude futhi ugijime endaweni engenhla yomzimba wakho: qiniseka ukuthi amahlombe akho aphezu kwezinqulu zakho, intamo yakho ibuyele emuva futhi iqondile (kodwa ayigobile ngaphakathi), futhi ikhanda lakho liqondile phezu kwekhanda lakho. phezulu entanyeni yakho, kusho uGeisel. "Amahlombe nawo kufanele akhululeke futhi abuye emuva - lokhu kufanele kwenzeke ngokwenzeka uma izindololwane zakho zihlala kuma-90-degree futhi i-monitor yakho ibekwe kahle," uyanezela.

UKhastoo uncoma ukubuyisa amahlombe akho emuva usuku lonke ukusiza ukuzigcina ungazingeli. Okunye ukugoqa akunakugwenywa, yingakho uGeisel ephakamisa ukuthi uhlole ukuma kwakho njalo ngemizuzu engama-20 noma kunjalo futhi uzilungise lapho kudingeka. Manje njengoba ungazungezwe osebenza nabo (ngaphandle kokuthi mhlawumbe u-roomie noma umlingani wakho), ungesabi ukusetha i-alamu njalo ngemizuzu engu-20 ukuze ukhumbule ukuzihlolela wena. (Bheka futhi: Izinganekwane ezi-7 Ngokumiswa Okungalungile — nokuthi Ungazilungisa Kanjani)

Futhi: Sukuma Uhambe Njalo

Ukuthi uhlala kanjani uma usebenza kubalulekile, kodwa ukuqinisekisa ukuthi awubambeki kuleso sikhundla isikhathi eside kubalulekile, futhi. “Asiklanyelwe ukuhlala isikhathi eside,” kusho uKhatsoo. "Kudingeka uvuke ukuze igazi lakho ligeleze, futhi uqinisekise ukuthi imisipha yakho inethuba lokunyakaza." Ukuhlala isikhathi eside nakho kungacindezela umgogodla wakho we-lumbar, ngakho-ke ukuvuka ngezikhathi ezijwayelekile kunganikeza usizo oludingeka kakhulu, uyachaza.

"Kunzima ukuthi abantu abaningi basebenze ekhaya njengamanje, kodwa ukwenza isiqiniseko sokuthi uyanyakaza futhi awuhlali nje umile amahora amathathu kuya kwamane ngesikhathi kungenye yezindlela ezingcono kakhulu zokuvimbela ukulimala nokugcina umzimba wakho, " Uthena. Khumbula: Lokho kulimala kungasho yonke into kusuka ekuthuthukiseni i-carpal tunnel syndrome kuya ezinhlungwini ezingapheli zomhlane noma zentamo.

Okungenani, kuzofanele uye endlini yangasese (hheyi, izingcingo zemvelo!) Noma ugcwalise ingilazi yakho yamanzi (hydration = key). Ngakho-ke iGeisel ikukhuthaza ukuthi uwasebenzise ngokugcwele lawa makhefu okunyakaza ngokunyakazisa imisipha yakho ukuze igazi ligeleze ngisho nokuzungeza igumbi lokuphumula ukuze uthole izinyathelo ezengeziwe.

"Thatha ikhefu emsebenzini bese usebenza ukuvula umzimba wakho - ikakhulukazi isifuba nezinqe - bazokubonga," esho. (Bheka futhi: Ukuzivocavoca Okuhamba Phambili Nokubi Ukunciphisa Ubuhlungu Be-Hip Flexor)

Ukuma Okufanele Kubalulekile Uma Umile, Nakho

I-ICYMI, ukuhlala isikhathi eside (noma ngokujwayelekile, i-TBH) akukuhle kangako kuwe, yingakho kunamadeski amile okulungele ukuthenga ongatshala imali kuwo ukusethwa kwehhovisi lakho lasekhaya. Kepha uma ungafuni ukukhipha i-contraption entsha, ungazenzela eyakho ngokufaka izincwadi zetafula lekhofi eliqinile noma izincwadi zokupheka ekhoneni lakho lasekhishini, bese ubeka umqaphi wakho nekhibhodi noma ilaptop ngaphezulu. Ngaphambi kokuba ubuyele ebhizinisini, qiniseka ukuthi izinyawo zakho zihlukaniswe ububanzi be-hip-wide, futhi izinkalo zakho zifakwe ngqo ngaphezu kwazo, zilandelwa ngamahlombe akho, intamo nekhanda. Ufuna futhi ukusabalalisa isisindo sakho ngokulinganayo phakathi kwezinyawo zakho. (Bheka futhi: Izinto ezi-9 Ongazenzela Umzimba Wakho Emsebenzini (Ngaphandle Kokuthenga Ideski Elimile))

"Ngincoma kakhulu ukugqoka izicathulo ezisekelayo futhi mhlawumbe nokuma endaweni ethambile kunephansi eliqinile," kusho uGeisel. Kungenjalo, kungafaka ubunzima obungadingekile emisipha ezinyaweni zakho futhi kuphazamise nokuma kwakho. Oh, futhi izinto ezifanayo ziyasebenza lapha uma kuziwa ekumeni kwezindololwane zakho nokuqapha, uyanezela.

Uma uqala ukuzwa ubuhlungu, kubalulekile ukulalela umzimba wakho. "Ubuhlungu buhlale buyindlela yomzimba wakho yokusho ukuthi kukhona okungahambi kahle," kusho uGeisel. "Kwesinye isikhathi okukubuhlungu isisulu selinye ilunga ukuthi lisuswe. Ngakho-ke, lapho ilunga elithile noma imisipha ikuhlupha, qiniseka ukuthi uhlola amalunga nemisipha ngenhla nangaphansi kwayo." Ngakho-ke, uma uzizwa sengathi uthola i-twinge emgogodleni wakho we-lumbar, hlola i-angle yakho yamadolo nokuma kwezinyawo zakho ukuze uqiniseke ukuthi zihambisana.

Usazabalaza? Ngena nge-orthopedist, i-physical Therapist, noma i-Occupational Therapist - bonke okufanele bakwazi ukukusiza ngokunikeza izeluleko ezenzelwe wena, bakubheke (noma ngabe kunjalo), bese usebenza izindawo ezikhathazayo ukuzama ukukusiza — kanye isimo — siqondile.

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