Iibhola zokuzivocavoca - Ngaba zenza izihlalo ezilungileyo ze-ofisi?
Ukuzivocavola ibhola yebhola kukuphela kobushushu. Iiwebhusayithi ezininzi zifuna ukuzithengisa zonke iinzuzo zokusebenzisa ibhola yokuzivocavoca (okanye ibhola efanelekileyo) njengesihlalo se- ofisi .
Kodwa ngaba ngokwenene zilungele umqobo wakho kunye nomva? I-jury isaphuma kuloo nto, kodwa ngelo xesha, zizinto ezimbalwa zokugcina engqondweni ngaphambi kokuba usebenzise ibhola yokuqhuba njengesihlalo sakho sedeski.
Ukuba Awunayo Imbuyiselo
Ukuba ungeyingozi okanye ukhululiwe unyango kwaye wenze izinto zokuvuselela emva kwithuba elithile, ibhola yokuzivocavoca ingaba yindlela yokugcina ixesha lokusebenza yakho. Ukuqiniswa okubalulekileyo kusetyenziswa kwiiklinikhi zonyango ukuze kuncedwe ukukhulula intlungu emva kobuthathaka bomzimba kunye nokungalingani kwemisipha. Kwakhona kusetyenziselwa ukunceda abantu abaneentlungu ezisezantsi bakhulisa amandla abo okwenza imisebenzi yansuku zonke.
Nangona kunjalo, ukuba unempilo emva okanye uqhubeka usuka kwingozi, usebenzisa ibhola yokuzilolonga njengesihlalo esipheleleyo se-ofisi mhlawumbi akunjalo kuwe.
Ukusebenzisa ibhola lokuzivocavoca njengeSihlalo se-Ofisi
Iqela leengcali ezichaziweyo azikhawulezi ngokukhawuleza kwibhola ibhola njenge-chair chair bandgon. Nantsi into abayithethayo:
McGill, kunye.al. ekufundeni kwabo, "Ukuhlala esihlalweni okanye ibhola yokuzivocavoca: iingcamango ezahlukahlukeneyo zokukhokela izigqibo," epapashwe ngo-Meyi 2006 kwimiba ye- Clinical Biomechanics, yafumanisa ukuba abathathi-nxaxheba baphazamisa ibhola njengesihlalo se-ofisi nokuba bahleli kuyo ibonakala ngathi isasaza indawo yoqhagamshelwano.
Baqiqa ukuba oku kubangelwa ukunyanzeliswa kwezicubu ezincinci.
Jackson, kunye. umzekelo, kwinqanaba labo lokufunda likaDisemba 2013, "Ngaba kufuneka sibe ngaphezu kwebhola? Ukuphumelela kokuqeqeshwa kwendawo yokuhlala kwi-lumbar spine posture, umsebenzi we-muscle, kunye nokungahambi kakuhle ngexesha lebhola yokuzinzileyo ehleli," eyapapashwa kwincwadi ethi Human Factors , akufumananga ubungqina bokusebenzisa ibhola yokuzilolonga njengesihlalo se-ofisi kunokunceda ukuqinisa i-trunk okanye i-posture, nangona xa abathathi-nxaxheba behamba kuqala "kwinkqubo yokuhlala".
Naluphina uhlobo lokuhlala luyandisa ukunyanzeliswa kwintsipho yakho. Khumbula, ibhola ayixhasi imisipha yakho emva - iyingxaki. Ukunyanzeliswa kunye nokungabikho kwenkxaso kunokucasula naluphi na ukulimala, imeko okanye ukungalingani kwemisipha onokuyenza, kwaye kuya kukwandisa intlungu yakho ukuba isetyenziswe ixesha elide.
Kodwa ukuba usenza umva wakho usebenza ngokuthembeka ixesha elide, kwaye ugqirha okanye umgulana wenyama ugqibe ukuba usebenze ngebhola yokuzilolonga, unokufumanisa ukuba ukuyisebenzisa njengesihlalo se-ofisi ngendlela encinane kwenza ukuba ukulungelelanisa kwiprogram yakho yasekhaya. Ukwenza i-trunk eqinisa ngenkathi uhlezi kwindawo engaqinisekanga ibhola yokubonelela lingakunceda nokuba uthathe umva wakho wokuzivocavoca ukuya kwinqanaba elilandelayo. Kwakhona, fumana imvume yakho kugqirha ngaphambi kokuzama oku. Ukuba kunokwenzeka, cela umphathiswa wakho wenyama ngezinto ezithile ongayenza kwibhola.
Idibeneyo: Indlela yokuhlala kunye neXesha elifanelekileyo
Imithombo:
Jackson, J., et. al. Ngaba kufuneka sibe ngaphezulu kwibhola? Ukusebenza koqeqesho lweendawo zokuhlala kwi-lumbar spine posture, umsebenzi we-muscle, kunye nokungahambi kakuhle ngexesha lebhola yokuzinza. Izinto eziHla. NgoDisemba 2013. Kufumaneka ngoJanuwari 2013.
Kingma I, van Dieën JH. Ukulayishwa kwesithuba esithintekayo kunye nesimo sokusebenza ngexesha lomsebenzi wekhompyutyana kubafazi: Ukuhlala esihlalweni seofisi ngokumalunga nokuhlala kwibhola yokuzivocavoca. Appl Ergon. 2009 Mar; 40 (2): 199-205. Epub 2008 Meyi 27. Kufumaneka ngo-Okthoba 2010. http://www.ncbi.nlm.nih.gov/pubmed/18508028
UMcgill SM, i-Kavcic NS, uHarvey E. Uhleli esihlalweni okanye ibhola yokuzivocavoca: iimbono ezahlukeneyo zokukhokela ukwenza izigqibo. I-Clinic Biomech (iBristol, Avon). 2006 ngoMeyi; 21 (4): 353-60. Epub 2006 Jan 10. Ukufikelela kwi-Oktobha 2010. http://www.ncbi.nlm.nih.gov/pubmed/16410033
UOcconnor, A. Iimangalo: Ukutshintshwa kweSihlalo sakho seDiski ngeBhola yokuVilisa kungaPhucula ukuKhutshwa kwakho. Impilo yeNew York Times. Sept. 20 2010. Kufinyelelwe ngo-Okthoba 2010. http://www.nytimes.com/2010/09/21/health/21really.html
URobinson, J. et. al. Ukuhlolisisa ibhola yokuzinza ngokubhekiselele kwisihlalo sedeski kubantu abadala abasempilweni: ikhefu le-sagittal, ixesha lokuhlala kunye nokusebenza. Scoliosis. 2009; 4 (iSiza 2): O33. Ishicilelwe kwi-intanethi ngo-2009 Disemba 14. Kufikeleleka ngo-Oktobha 2010. http://www.ncbi.nlm.nih.gov/pmc/article/PMC2793460/