Maitiro Ekumisikidza Yakanyanya Ergonomic Imba Hofisi Yakambo

Zvemukati

• Iyo Yakarurama WFH Mamiriro
• Maitiro Ekumisikidza Yako Tafura uye Sachigaro
• Zvakadini Nezvombo, Magokora, Uye Maoko?
• Nzvimbo Yako Yekumashure Kumisikidza Yakakosha Pano
• Iko Komputa Yako Inofanira Kuve
• Tarisa Mafudzi Ako, Mutsipa, uye Musoro
• Zvakare: Simuka uye Famba Nguva Dzose
• Kumira Kwekurudyi Kwakakosha Kana Wakamira, Zvakare
• Ongororo ye

Kushanda kubva kumba kunoratidzika kunge inguva yakakwana yekuchinjira kune chero chinhu-chinoenda kufunga, kunyanya kana zvasvika pakurongeka kwako kwekugara. Mushure mezvose, pane chimwe chinhu chinonaka chakashata pamusoro pekupindura maemail ebasa uchirembera pamubhedha kana pamubhedha wako.

Asi kana mamiriro ako eWFH ari enguva refu yekutenda, toti, COVID-19, unogona kuzviwana uri munyika yekurwadziwa kana ukasawana setup chaiyo. Ehe, hazvina kuita sekuti iwe unogona kungogadzirisa nzvimbo yehofisi yako kumba. Uye, kana iwe usina hofisi yeimba, hauna kunyatsogadzirirwa kubudirira. "Kushanda kubva kumba, kune vanhu vazhinji, hakuna kunaka kune ergonomics," anodaro Amir Khastoo, DPT, chiremba wepanyama paProvidence Saint John's Health Center's Performance Therapy muSanta Monica, California.

Ah, ergonomics: Izwi rawakanzwa pamwe nekudzokororodza kubvira nyika payakatangisa kusimukira munharaunda asi haisi 100 muzana chokwadi zvarinoreva. Saka, chii chinonzi ergonomics, chaizvo? Pazvinonyanya kukosha, ergonomics inoreva kukodzera basa kumunhu, maererano neOccupational Safety and Health Administration (OSHA). Kuva ne ergonomic setup kunogona kubatsira kuderedza kuneta kwetsandanyama, kuwedzera kubereka, uye kuderedza nhamba uye kuoma kwehutano hwehutano hwemusculoskeletal hwakafanana ne carpal tunnel syndrome, tendonitis, kushungurudza kwemisumbu, uye kukuvara kwemusana.

Zvino, funga kumashure kune akanaka ol 'pre-denda hofisi mazuva-anoenda: Chokwadi, pane mamwe mazuva maungadai wakapa chero chinhu kushanda kubva kunyaradzo yesofa nyoro, tinya-kuvharira kure netsoka dzako kumusoro uye komputa pamakumbo ako. Asi pane chikonzero chakanaka hofisi yako yakapa cubicle panzvimbo yemubhedha-uye haisi kungoti vaunoshanda navo vakanga vasingadi kuona tsoka dzako dzisina shangu. (Kunyangwe, pedicure yekumba yainyatso kutora tsoka dzako padanho rinotevera 😉.)

Kutandara — kungave pasofa kana pamubhedha — paunenge uchishanda zvinogona kutungamira kumatambudziko emusculoskeletal, kunyanya kana yave yenguva dzose paunoramba uchienda kuWFH, anodaro Khastoo. Pamela Geisel, MS, CSC.S. "Sofa rako nemubhedha, nepo zvichinakidza panguva, inzvimbo dzinotyisa kupedza maawa masere pazuva," anodaro. "Zvakakosha kuita chigaro chinopa rutsigiro rwakakodzera."

Munyika yakakwana, nyanzvi dzinoti iwe unogadzira zvakare yakajairika hofisi setup kumba. Muchokwadi, unogona kunge uine bhajeti rakamanikana kana nzvimbo isina kukwana kana vana vanokutenderedza 24/7 kana vese vatatu (ugh, ini ndinonzwa iko kunonetesa kuneta kubva pano). Chero zvingave zviripo, iwe unogona achiri kugona ergonomic WFH nharaunda. Ingo penya pasi uye wobva watanga kurongazve. Muviri wako unorwadza uchakutenda.

Iyo Yakarurama WFH Mamiriro

Hazvina mhosva kuti uripi WFH — kungave kuri munzvimbo yakatsaurirwa kumba-hofisi kana kubva pakaunda kicheni — pane imwe mamiriro ayo anobatsira kudzikisa njodzi yako yekuva nemarwadzo:

• Tsoka dzako inofanira kunge yakati sandara pasi nehudyu dzako zvakafanana uye mabvi ako akakotama kusvika pamadhigirii makumi mapfumbamwe, sekureva kwaGeisel.
• Magokora ako inofanirawo kunge yakakotama pa90-madhigirii uye padyo nemuviri wako-isina kudzvanya mbabvu dzako, asi yakaturika zvakanaka pazasi pemapfudzi ako.
• Mapfudzi ako inofanirwa kuve yakasununguka uye kudzoka, anodaro Geisel. "Izvi zvinofanirwa kuitika muhupenyu kana magokora ako achiramba ari pamadhigirii makumi mapfumbamwe uye girazi rako rakaiswa nemazvo." (Zvimwe pane izvo pazasi.)
• Unofanira kunge wakagara nzira yese kumashure muchigaro chako, nemutumbi wako wese unofanirwa "kuiswa," nemapfudzi ako pamusoro pehudyu dzako, uye musoro wako pamusoro pemapfudzi ako. "Izvi zvinobatsira kuchengetedza majoini ako mukuenderana," anotsanangura Geisel. Izvi zvese zvakabatana-mu-kurongeka chinhu chakakosha nekuti, kana zvisiri, iwe uri panjodzi yekukanda chimiro chako uye tsandanyama dzinobatanidzwa mairi kunze kwekunetseka-uye izvo zvinogona kutungamirira mukukuvadzwa kwemusculoskeletal.(Yakabatana: Ndakavandudza Maitiro Eangu Mumazuva makumi matatu chete — Hezvino Newe Zvaungaitawo)

Maitiro Ekumisikidza Yako Tafura uye Sachigaro

Tichifunga kuti nzvimbo yauchange uchishanda uchibva kumba haigone kuchinjika (ndinoreva, matafura mangani aunoziva anogona kukwira-kudzika?), Ungangofanira kushanda mashiripiti nechigaro chako kuti edza kuwana fomu rakakodzera. Kungo bata kamwe chete: Kureba kwematafura mazhinji nematafura zvakagadzirirwa vanhu vakareba, anodaro Khastoo. Saka, kana iwe uri padivi peti, ipfungwa yakanaka kugadzirisa zvimwe.

Kana iwe uine chigaro-chemahofisi, Geisel anokurudzira kusimudza iyo kukwirira kusvikira zvidya zvako zvakafanana pasi uye mabvi ako akakotama pa90-degrees. Izvo zvinogona kukamura pamwe nekumisikidzwa kwetsoka dzako, zvakadaro. Saka, kana tsoka dzako dzisingasviki pasi, enda mberi uye ubate chitsiko chetsoka kana kuti uzorore (kana kunyange murwi wemabhuku akawandisa) kuti utsigire tsoka dzako kuitira kuti zvigadziko zvirare pakatarisana nepamusoro. Zvekare, kureba kunofanirwa kunge kwakawanda sekutora mabvi ako ku90-degrees, maererano neGeisel.

Uye, kana iwe usina cheya ine chinogadziriswa kukwirira asi iwe unofanirwa kukwira kumusoro, Khastoo anoti iwe unogona kuisa yakasimba, gobvu mutsamiro pasi pechiuno chako kuti uwedzere kukwirira. Zvekare, chinangwa ndechekuita kuti mabvi ako asvike pa90-degree chinzvimbo uchichengeta tsoka dzako dzakadzikama uye nekumisa kiibhodhi yako mukati mekusvika nyore. Kana zvidya zvako zvikabata zvishoma zasi kwedhesiki uye zvakakunakira iwe, Khastoo anoti iwe unofanirwa kuve wakanaka kuenda-kusvika zvino. (Yakabatana: Maitiro Ekubudirira Paunenge Uchishanda Kubva Kumba, Zvinoenderana Nezuva Rako Chiratidzo)

Zvakadini Nezvombo, Magokora, Uye Maoko?

Kana chigaro chako chave pakukwirira chaiko, inguva yekufunga nezve maoko ako nemaoko. Kana chigaro chako chiine zvigaro zvemaoko, zvinotyisa: "Armrests inogona kubatsira kutsigira yako ekumusoro ekumusoro," ayo, zvakare, anogona kukubatsira kuti urege kutsvedza uye kuisa zvakanyanya kukanda kumusana wako wekumusoro nemutsipa, anotsanangura Khastoo. Armrests inogona zvakare kuita kuti zvive nyore kukotamisa magokora ako ku90-madhigirii uye achengete ipapo, anowedzera.

Hapana zvigaro zvemaoko? Hapana dambudziko. Ingo gadzirisa kukwirira kwechigaro chako uye nepo pakombuta yako kuitira kuti magokora ako akotamire pa-yup, ungadaro wakazvifungidzira-90-degrees. Iwe unoda kuyedza kuchengeta makona ako padyo nemuviri wako iwe uchinge uchishanda, zvakare, kuti uwane mamiriro akakodzera, anodaro Geisel. Panguva imwecheteyo, maoko ako anokwanisa kusvika nyore nyore pabhodhi yako — iyo inofanirwa kunge ingangoita nhambwe-yakareba kure-uye zvanza zvako zvinofanirwa kutenderera pamusoro pekhibhodi iwe uchinyora.

Nzvimbo Yako Yekumashure Kumisikidza Yakakosha Pano

Kana uchinge wawana dhesiki rako pahurefu chaihwo, tsoka yako yakarongedzwa, uye mativi ako ekumusoro aripo, unogona kutarisa kune yako yakaderera kumashure. Kunyangwe ichinzwika senge yepuraimari yechikoro-ish, Geisel anokurudzira kufunga nezve ako "akagara mapfupa" (kureva mapfupa akakomberedzwa pazasi pehudyu yako). "Kugara pamapfupa ako kunonzwika kupusa, asi isu tinofanirwa kuve nechokwadi kuti tinoita izvi," anodaro. Sei? Nekuti zvinobatsira kuverengera iwe kuti urambe wakamira zvakanaka izvo zvakare, zvinogona kubatsira kudzivirira kurwadziwa kwemhasuru. (Aya tafura-muviri anotambanuka anogona zvakare kubatsira zvakanyanya.)

Iwe zvakare uchazoda kukweta nzira yese kudzoka pachigaro chako kuitira kuti chako chigunwe chasvika kune backrest. Zvakanaka kana yako yakazara back haina kukwikwidza ichikwikwidza chigaro, nekuti yako yepazasi musana (aka lumbar musana) zvakasikwa ine curve kwairi uye hazvireve hazvo kuti inoda kusundidzirwa kumusoro kuseri kwechigaro chako kuti inyatsoenderana, anotsanangura Khastoo.

Izvo zvataurwa, kuva neshure-kumashure kana lumbar mutsago kuzadza munzvimbo iyoyo kunogona zvakare kusimudzira rutsigiro lumbar-iyo, BTW, yakakosha mukudzivirira kurwadziwa kwepashure-kumashure. Kana iwe urikushandisa chigaro chemahofisi-dhizaini, dhizaini yechigaro inofanira kubatsira kutarisira izvi kwauri, nekutenda kune yakavakirwa-mukati lumbar rutsigiro iyo inogadzirwa kupeta nesana rako, anodaro Khastoo. Asi kana iwe uri kushandisa yekumhanyisa-ye-iyo-chigadziko chekicheni kana chero chigaro chine flat backrest, unogona kumonera tauro kana kuisa mari mune lumbar roll yakaita seFellowes I-Spire Series Lumbar Pillow (Buy It, $ 26 , staples.com) kushandisa mune diki remusana wako, anodaro Geisel. (Zvakafanana: Zvakambonaka Here Kuva Nekudzika-Kumusana Pain Mushure meKushanda?)

Iko Komputa Yako Inofanira Kuve

"Paunenge uchimisikidza yako yekutarisisa [kana laptop], iwe unoda kuti ive iri kureba-kure kure uye yakasimudzwa kuitira kuti maziso ako aenderane nepamusoro pekona," anodaro Geisel. (Ramba uchifunga kuti "ruoko rwekureba" apa rwakafanana nedaro repamberi, kureva ruoko rwako ruoko nemaoko ako akakotama pamadhigirii makumi mapfumbamwe. pasi pazvo.

Une tarisiro yakanyanya kuderera? Unogona kuiisa pamusoro pebhuku kana maviri kuti ubatsire kuisimudza kuti ive nemamiriro eziso, anodaro Geisel. Uye, kana uri kushandisa laptop, anokurudzira kuwana Bluetooth-inogonesa keyboard senge Logitech Bluetooth Keyboard (Buy It, $35, target.com) kuti iwe ugone kusimudza cheki yako pasina kutaipa nemaoko/maoko mhepo. (Zvakafanana: Ndashanda Kubva Kumba Kwemakore 5—Heino Magariro Andinoita Ndinobudirira uye Kudzivisa Kuzvidya Mwoyo)

Tarisa Mafudzi Ako, Mutsipa, uye Musoro

Usati wasaina kwezuva, tarisa chimiro chako nekugara kureba uye uchimhanya nepakati pemuviri wako wepamusoro: ita shuwa kuti mapendekete ako ari pamusoro pehudyu yako, mutsipa wako wadzoka uye wakatwasuka (asi hauna kukombamira mukati), uye musoro wako wakatwasuka pamusoro pe. pamusoro pemutsipa wako, anodaro Geisel. "Mapfudzi anofanirwa kuve akasununguka uye adzokere shure - izvi zvinofanirwa kuitika muhupenyu kana magokora ako achiramba ari pamadhigiri makumi mapfumbamwe uye girazi rako rikaiswa nemazvo," anowedzera.

Khastoo anokurudzira kutenderedza mapendekete ako kumashure kwezuva rese kuti uzvibatsire kubva pakuvhima. Kumwe kutsvedza hakudzivisike, ndosaka Geisel achikurudzira kutarisa mamiriro ako maminetsi ese makumi maviri kana zvakadaro uye uchizvitwasanudza pachako pazvinenge zvichidikanwa. Iye zvino zvausina kukomberedzwa newaunoshanda navo (kunze kwekunge pamwe wako waunogara naye kana waunofambidzana naye), usatya kuisa alarm nguva yega yega-maminetsi makumi maviri kuti urangarire kutarisa wega. (Onawo: 7 Ngano Nezve Kuipa Kwechimiro-uye Magadzirirwo Azvo)

Zvakare: Simuka uye Famba Nguva Dzose

Magariro aunoita paunenge uchishanda akakosha, asi kuve nechokwadi kuti hauna kumira munzvimbo iyoyo kwenguva yakareba kwakakosha, zvakare. "Hatina kugadzirirwa kuti tigare kwenguva refu," anodaro Khatsoo. "Unofanira kusimuka kuti ropa rako riyerere, uye ita shuwa kuti mhasuru dzako dzine mukana wekufamba." Kugara kwenguva yakareba kunogona zvakare kumanikidza yako lumbar musana, saka kusimuka nguva nenguva kunogona kupa zororo rinodiwa kwazvo, anotsanangura.

"Zvakaoma kuti vanhu vazhinji vashande kubva kumba izvozvi, asi kuve nechokwadi chekuti unofamba uye hausi kungogara zvakaenzana kwemaawa matatu kana mana panguva imwe yenzira dzakanakisa dzekudzivirira kukuvara nekuchengetedza muviri wako," " anoti. Rangarira: Uku kukuvara kunogona kureva zvese kubva mukuvandudza carpal tunnel syndrome kune kusingaperi musana kana kurwadziwa kwemutsipa.

Pachinhu chidiki, iwe unofanirwa kuenda kuimba yekugezera (hei, zvisikwa zvinoshevedza!) Kana zadza rako girazi remvura (hydration = kiyi). Saka Geisel anokukurudzira kuti uite zvakanyanya zvekufamba uku kutyora nekuzunza mhasuru dzako kuti ropa riyerere uye kunyange kuita gumbo rakatenderedza imba yekutandarira kuti utore mamwe matanho ekuwedzera.

"Zorora pabasa uye shanda pakuvhura muviri wako - kunyanya chipfuva chako nehudyu - uye vanozokutenda," anodaro. (Onawo: Zvakanakisa uye Zvakaipa Kudzidzira Kurerutsa Hip Flexor Pain)

Kumira Kwekurudyi Kwakakosha Kana Wakamira, Zvakare

ICYMI, kugara kwenguva yakareba (kana kazhinji, TBH) haisi iyo yakakunakira iwe, ndosaka kune akagadzirira-kutenga-akamira madhesiki aunogona kuisa mari mukati meimba yako yekumisikidza hofisi. Asi kana iwe usiri kuda kukanda bumbiro idzva, unogona DIY yako wega nekukochekera gobvu-tafura mabhuku etafura kana mabhuku ekubika pakitchen kicheni yako, uye nekuisa yako yekutarisa uye keyboard kana laptop pamusoro. Usati wadzokera kubhizinesi, ita shuwa kuti tsoka dzako dziri hip-width kure kure, uye mahudyu ako akaturikidzana zvakananga pamusoro pavo, achiteverwa nemapfudzi ako, mutsipa, uye musoro. Iwe unodawo kuedza kugovera uremu hwako zvakafanana pakati petsoka dzako. (Onawo: Zvinhu 9 Zvaunogona Kuitira Muviri Wako Kubasa (Kunze Kwekutenga Dhipatimendi Rakamira))

"Ini ndinokurudzira zvikuru kupfeka shangu dzinotsigira uye pamwe kumira padenga rakapfava pane pasi pehuni hwakaomarara," anodaro Geisel. Zvikasadaro, inogona kuisa kunetseka kusingakoshi pamamhasuru ari mutsoka dzako uye kunyange kukanganisa nechimiro chako. Oo, uye zvinhu zvakafanana zvinoshanda pano kana zvasvika pakumiswa kwegokora uye nekucherechedza, anowedzera.

Kana iwe ukatanga kukudziridza mamwe marwadzo, zvakakosha kuti uterere kumuviri wako. "Kurwadziwa nguva dzose inzira yemuviri wako yekutaura chimwe chinhu chisina kunaka," anodaro Geisel. "Dzimwe nguva zvinorwadza ndiye akabatwa nerimwezve nhengo yabviswa. Saka, kana chimwe chibatanidzwa kana mhasuru iri kukunetsa, iva nechokwadi chekutarisa majoini nemhasuru pamusoro nepazasi payo." Saka, kana iwe uchinzwa sekunge uri kuita twinge mulumbar spine, tarisa yako kona yemabvi ako uye nekumisikidza kwetsoka dzako kuti uve nechokwadi chekuti dzakamira.

Uchiri kunetseka here? Tarisa nemurapi wemazino, mushandi wepanyama, kana mushandi wepabasa - vese avo vanofanirwa kubatsira kupa mazano akasarudzika, kukutarisa (kunyangwe kana kuri kwechokwadi), uye shanda munzvimbo dzinonetsa kuedza kukubatsira iwe- uye wako chimiro-chakatwasuka.

Ongororo ye