Iyi Position Inogona Kuva Chikonzero cheYako Yese Musana uye Gut Marwadzo

Zvemukati

• Usati warova pasi, funga nezve zvazviri kuita kumuviri wako
• Ndiani chaizvo anorara padumbu ravo kwenguva yakareba kudai?
• Iyo yenguva refu-kumashure kumashure matambudziko-kurara-kunounza
• Nei kuenda mudumbu pasi bummer yakadaro yehutano?
• Ura hwako huri mukutarisa here?
• Kufema kwako kwakadii?
• Maitiro ekururamisa uyezve kuwana simba rako
• Dzivisa kurara padumbu rako ne…
• Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera kweSciatica

Usati warova pasi, funga nezve zvazviri kuita kumuviri wako

Mushure mekunge yave zuva, mibhedha yedu nemasofa zvinogona kutaridzika kunge zvinokwezva - zvakanyanya zvekuti isu tinowanzo kukanda dumbu pasi pavari kutonhora.

Tichiri kuzorora, tinogona zvakare kurova mafoni edu kana zvimwe zvikwangwani kuti gadziriso yedu yemagariro igadziriswe kana kubata pashoo.

Asi iyo dumbu nzvimbo inogona kuunza padambudziko - kunyanya kana tikagara ipapo kwemaawa tichiona Netflix kana kupuruzira kuburikidza ne Instagram.

Kurara padumbu rako kwenguva yakareba kunogona kukuvadza yako:

• mamiriro (mapfudzi, mutsipa, uye musana)
• ura hutano
• kufema
• kugara zvakanaka

"Kurara padumbu rako kunokonzeresa kudzoka kweyakajairika makona emuzongoza," anodaro Dr. Sherry McAllister, chiropractor. Uye kushushikana kwakadzokororwa kunogona kukonzera nyaya dzinoenda kupfuura kungorwadziwa uye kurwadziwa.

Ndiani chaizvo anorara padumbu ravo kwenguva yakareba kudai?

Ongororo ya2016 yevadzidzi vepakoreji yakawana kuti vanopfuura gumi neshanu muzana vakashandisa malaptop avo vakarara nedumbu panguva yekuzorora.

Mumwe mushumo wa2017 wakawana kuti vangangoita hafu yevaAmerican (48 muzana) vanoshandisa smartphone, piritsi, kana laptop pamubhedha kanenge kamwe pasvondo vasati vaedza kudzimaira husiku.

Asi hachisi chinhu chezera - vanhu vane makore ekuma40 ne70 vanoitawo izvi - itsika yatingave takagadzira pamusoro pemakore.

Kunyangwe kana kurara pamatumbo ako hakukonzere iwe kukurumidza kurwadziwa, hazvireve kuti iwe uri mune yakajeka. "Nenguva kurwadziwa uye zviratidzo pazvinoonekwa, dambudziko rinogona kunge riripo kwemwedzi, kunyange makore," McAllister anowedzera.

Saka kuzorora padumbu medu kunodzoka sei kuzotitambudza?

Iyo yenguva refu-kumashure kumashure matambudziko-kurara-kunounza

Kana isu tiri pamatumbu edu, tinowanzo:

• wedzera mitsipa yedu
• kwidza mapfudzi edu kunzeve dzedu
• isa mawoko edu nemagokora munzvimbo dzakaomarara
• chirongo chiuno

Aya ma torque akakosha majoini - kunyanya tichishandisa tech, iyo inowedzera nguva yedu padumbu redu. (Iyi zvakare yakaipa nzvimbo yekurara, nenzira.)

Chidzidzo che2012 chevanhu vanoshandisa malaptop avo kure nedhesiki chakaratidza kuti nguva yakashandiswa kuita mabasa munzvimbo inowanzoitika yakaunza marwadzo mazhinji mumutsipa uye kumashure kupfuura zvakagara zvigaro.

Mukupedzisira, chidzidzo chakakurudzira kuchengeta chero dumbu nguva pfupi.

Nei kuenda mudumbu pasi bummer yakadaro yehutano?

"Musana unochengetedza huta hwako, iyo inodzora nekugadzirisa ese akasiyana mabasa emuviri wako," anodaro McAllister. "Kukanganiswa kupi nekupi kwekutaurirana kwenzara kunhengo dzako uye nyama yemuviri kunoguma nekuita zvisina kujairika."

Ura hwako huri mukutarisa here?

Kana isu tikaisa huremu hwedu pamahudyu, isu tinoisa kumanikidza kune yedu yakadzika kumashure, iyo inogona kufuridzira iwo murazvo wechero iripo nyaya dzatinadzo ipapo, senge sciatica.

Imwe inoratidza kuramba uchirwadziwa neshure musana kunogona kuve nehukama nekuzvimbirwa kusingaperi uye nezvimwe zvinhu zvemuviri.

Asi zvakundikana kuratidza chero kubatana. Kumwe kutsvagurudza kunofanirwa kuitwa kujekesa kana kurwadziwa musana kungave nekudyidzana nenyaya yemudumbu kana kusagadzikana kwedundira.

Kufema kwako kwakadii?

Kana iwe wakarara nedumbu rako, iwe ungangodaro wakarara pane yako yepakati kufema mhasuru, diaphragm, iyo inokutadzisa iwe kubva kuzere kufema kuzere. Iyo diaphragm iri pakati pechipfuva chako nedumbu rako, uye inogona kutora chinzvimbo mukudzikama iwe.

Zvidzidzo zvakabatanidza kufema kwakapetwa kune zororo repanyama uye repanyama. Iyo hunyanzvi hunowanzo shandiswa mu yoga uye kufungisisa. (Kufema kwekufema kunosanganisira kutora kunonoka, kwakadzika kufema kunobata diaphragm uye kuwedzera dumbu, rimwe nerimwe richiteverwa nehurefu hwakareba.)

Tsvagiridzo kubva ku2014 yakaratidza kuti chimiro chinotora chikamu mune kuti tinokwanisa sei kushandisa yedu yekufema mhasuru. Kudzika mukati inhales kunogona kuwedzera kushungurudzika kana kushushikana.

Sunga kufema kwakasakara pamwe nekumisikidza maemail pakati pehusiku, uye iwe unogona kuona kuti kurara padumbu rako kungaite sei kuti iwe uwedzere kutsamwa kupfuura zvakajairwa.

Maitiro ekururamisa uyezve kuwana simba rako

Kugara padhesiki hazviwanzo kuitika, zvinogoneka, kana kugadzikana patinenge tichishandisa zvishandiso zvedu. Chikamu cherunako rwekuva navo ndechekuti ivo vanofamba.

Asi kuchengetedza hutano hwedu, zvinobatsira kuve nemitemo mishoma panzvimbo yekuishandisa pamubhedha kana pakakomberedzwa pamubhedha padyo nekatsi. Vabereki, mungangoda kutarisa kune vadiki kuti muvadzivirire kubva mukukura tsika yakaipa iyi.

Isu takashandura izvi kurudziro zvinobva kuongororo ye2018 pa "iPad mutsipa," inoitiswa nachiremba wepanyama Szu-Ping Lee uye vaanoshanda navo kuYunivhesiti yeNevada, Las Vegas (UNLV).

Dzivisa kurara padumbu rako ne…

• Uchishandisa kutsigira kumashure. Gara pachigaro, kana kana uri pamubhedha, simbisa musana wako zvakakwana nemapiro akatarisana neheadboard kana madziro. Chinokosha apa kudzivisa "crunching pasi" pamusoro mudziyo wako.
• Kuisa chiyeuchidzo. Chimiro chakapfekedzwa chinogona kukudzidzisa iwe kuti urege kutsvedza. Kana kumisikidza timer yekutarisa pane yako posture maminetsi gumi kusvika pamakumi maviri. Kana iwe uchigara uchichinja zvinzvimbo, ichi chingave chiri chako kukurumidza kuchichinja icho. (Kana iwe uchifanira kuvata padumbu rako, chengeta iyo nguva yakatarwa ipfupi.)
• Kurera zvishandiso zvako kumusoro. Kumapiritsi, shandisa sitendi kuitira kuti mudziyo utwasuke, pane kungoti sandara, woisa keyboard, pachinzvimbo chekungoshandisa inobata bata. Shandisa dhesiki, zvakare. Idzi sarudzo dzinosimudza piritsi rako kana komputa kuitira kuti usazovhima.
• Kusimbisa uye kutambanudza mutsipa, mapendekete, uye musana. Toning uye nekuwedzera tsandanyama munzvimbo idzi kunogona kubatsira kuvandudza mamiriro uye kubvisa kusimba kana kukakavara.

Imwe yekupedzisira tidbit inonakidza pamusoro wenyaya: Gals akawanda kupfuura vakomana akataura marwadzo maererano nekushandisa mapiritsi, anodaro UNLV kudzidza, uye vakadzi vacho vangangodaro kushandisa tech yavo vachiri pasi.

Pasinei nehurume, kana iwe uri kushandisa nguva zasi uko nemidziyo yako, investa mune cushy chair kana imwe inotsigira mibhedha yemitsipa kuti ubatsire muviri wako.

Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera kweSciatica

Jennifer Chesak ndeye Nashville-based freelance bhuku mupepeti uye murayiridzi wekunyora. Iye zvakare ari wekushanya kwekushanya, kugwinya, uye munyori wezvehutano kune akati wandei mabhuku emunyika. Akawana iye Master of Science muutapi venhau kubva kuNorthwestern's Medill uye arikushandira bhuku rake rekutanga rekunyepedzera, rakagadzwa mudunhu rake reNorth Dakota.