Momwe Mungakhazikitsire Ofesi Yoyang'anira Nyumba Yabwino Kwambiri

Zamkati

• Kukhazikika Kwabwino kwa WFH
• Momwe Mungakhazikitsire Desk Yanu ndi Mpando
• Nanga Bwanji Mikono, Zigongono, Ndi Manja?
• Maonekedwe Anu Pansi Pansi Ndiwofunika Pano
• Komwe Kompyuta Yanu Iyenera Kukhala
• Yang'anani Mapewa Anu, Khosi, ndi Mutu
• Komanso: Nyamukani Ndi Kusuntha Nthawi Zonse
• Kaimidwe Koyenera Ndikofunika Mukayimilira, Inunso
• Onaninso za

Kugwira ntchito kunyumba kumawoneka ngati nthawi yabwino yosinthira malingaliro anu, makamaka ikafika pamipando yanu. Kupatula apo, pali china chake choyipa kwambiri pakuyankha maimelo akuntchito mukamagona pabedi kapena pakama panu.

Koma ngati mkhalidwe wanu wa WFH ndi wanthawi yayitali, nenani, COVID-19, mutha kukhala m'dziko lopweteka ngati simukukhazikitsa bwino. Zachidziwikire, sizili ngati kuti mutha kungokonza malo ogwirira ntchito kunyumba kwanu. Ndipo, ngati mulibe ofesi yakunyumba, simunakhazikitsidwe kuti muchite bwino. "Kugwira ntchito kunyumba, kwa anthu ambiri, si kwabwino kwa ma ergonomics," akutero a Amir Khastoo, D.P.T., othandizira thupi ku Providence Saint John's Health Center's Performance Therapy ku Santa Monica, California.

Ah, ergonomics: Mawu omwe mudamvapo mobwerezabwereza kuyambira pomwe dziko lapansi lidayamba kusunthika pakati pa anthu koma simudziwa kwenikweni tanthauzo lake. Ndiye, ergonomics ndi chiyani kwenikweni? Pazofunikira zake, ergonomics imatanthauza kuyenerera ntchito kwa munthu, malinga ndi Occupational Safety and Health Administration (OSHA). Kukhala ndi dongosolo la ergonomic kumathandizira kuchepetsa kutopa kwa minofu, kuonjezera zokolola, ndikuchepetsa kuchuluka kwa zovuta zam'mimba zokhudzana ndi ntchito monga carpal tunnel syndrome, tendonitis, kupsinjika kwa minofu, komanso kuvulala msana.

Tsopano, ganiziraninso zamasiku abwino opita ku ofesi ya mliri: Zedi, panali masiku ena pomwe mukadapereka chilichonse kuti mugwire ntchito kuchokera pakutonthozedwa kwa sofa yofewa, kudina-kutaya mapazi anu mmwamba ndi kompyuta. pamiyendo panu. Koma pali chifukwa chomveka choti ofesi yanu idapereka chipinda m'malo mwa bedi - osati chifukwa choti anzanu ogwira nawo ntchito sanafune kuwona mapazi anu opanda kanthu. (Ngakhale, pedicure ya kunyumba imatha kukweza mapazi anu pamlingo wina 😉.)

Kubwezera-kaya pakama kapena pakama-pomwe mukugwira ntchito kumatha kubweretsa zovuta zaminyewa, makamaka ikakhala kuti mukupitilira WFH, atero a Khastoo. Pamela Geisel, MS, C.S.C.S., manejala wazantchito ku Hospital for Special Surgery, akuvomereza. Sofa ndi bedi lanu, ngakhale zili zabwino munthawiyo, ndi malo owopsa oti muzikhala maola asanu ndi atatu patsiku, "akutero. "Ndikofunikira kwambiri kukhala ndi mpando womwe umapereka chithandizo choyenera."

M'dziko labwino kwambiri, akatswiri amati mupanganso makonzedwe anu anthawi zonse muofesi kunyumba. M'malo mwake, mutha kukhala ndi bajeti yocheperako kapena malo ochepa kapena ana akuzungulirani 24/7 kapena onse atatu (ugh, ndikumva kutopa kokhala kwaokha kuchokera pano). Mulimonse momwe zingakhalire, mutha kukhazikitsa ergonomic WFH. Ingopukusani pansi ndikuyamba kukonzanso. Thupi lanu lopweteka lidzakuthokozani.

Kukhazikika Kwabwino kwa WFH

Ziribe kanthu komwe muli WFH — kaya muofesi yodzipereka kunyumba kapena kuntchito ya kukhitchini — pali malo ena omwe angakuthandizeni kuchepetsa chiopsezo chanu chokhala ndi ululu:

• Mapazi anu iyenera kukhala yopanda pansi ndi ntchafu zanu mofanana ndi mawondo anu akugwada mpaka madigiri 90, malinga ndi Geisel.
• Zilonda zanu Muyeneranso kukhala wopindika pa madigiri 90 komanso pafupi ndi thupi lanu - osapanikizana ndi nthiti zanu, koma zikulendewera pansi pamapewa anu.
• Mapewa anu ayenera kumasuka ndikubwerera, atero a Geisel. "Izi ziyenera kuchitika mwachilengedwe ngati zigongono zikukhala pa 90-degree ndipo chowunikira chanu chayikidwa bwino." (Zambiri pazomwe zili pansipa.)
• Muyenera kukhala pansi kubwerera ku mpando wanu, ndi thupi lanu lonse liyenera kukhala "lodzaza," ndi mapewa anu m'chiuno mwanu, ndi mutu wanu pamapewa anu. "Izi zikuthandizani kuti mafupa anu azikhala ogwirizana," akufotokoza Geisel. Kulumikizana konseku ndikofunikira chifukwa, ngati sichoncho, mutha kutaya kaimidwe kanu ndi minofu yomwe ikukhudzidwayo - ndipo izi zingayambitse kuvulala kwa minofu ndi mafupa.(Zogwirizana: Ndinasintha Maonekedwe Anga M'masiku 30 Okha—Namu Momwe Mungachitire)

Momwe Mungakhazikitsire Desk Yanu ndi Mpando

Popeza kuti malo omwe mukugwirako ntchito kunyumba mwina sangasinthe (ndikutanthauza, ndi matebulo angati omwe mukudziwa omwe atha kukwera-ndi-kutsika?), Muyenera kuchita matsenga ndi mpando wanu kuti yesani kupeza mawonekedwe oyenera. Kugwira kamodzi kokha: Kutalika kwa madesiki ndi matebulo ambiri amapangidwira anthu aatali, akutero Khastoo. Chifukwa chake, ngati muli pambali yaying'ono, ndibwino kuti musinthe zina ndi zina.

Ngati muli ndi mpando wamaofesi, Geisel amalimbikitsa kusuntha kutalika mpaka ntchafu zanu zikufanana ndi nthaka ndipo mawondo anu awerama madigiri 90. Izi zitha kusokonekera ndikukhazikitsa mapazi anu, komabe. Chifukwa chake, ngati mapazi anu safika pansi, pitirirani ndikugwira chopondapo kapena kupumula (kapena mulu wa mabuku okulirapo) kuti mukweze mapazi anu kuti zikhozo zigone pansi. Apanso, kutalika kuyenera kukhala kokwanira momwe mungapezere mawondo anu mpaka madigiri a 90, malinga ndi Geisel.

Ndipo, ngati mulibe mpando wokhala ndi kutalika kosinthika koma muyenera kusunthira mmwamba, Khastoo akuti mutha kuyika pilo wolimba, wokhuthala pansi pa matako anu kuti muwonjezere kutalika. Apanso, cholinga chake ndikukweza mawondo anu pamalo a digirii 90 kwinaku mukusunga mapazi anu mosalala ndikuyika kiyibodi yanu kuti ifike mosavuta. Ngati ntchafu zanu zikukhudza kumunsi kwa desiki ndipo zili bwino kwa inu, Khastoo akuti muyenera kukhala bwino - mpaka pano. (Zokhudzana: Momwe Mungakhalire Wopindulitsa Pamene Mukugwira Ntchito Kuchokera Kunyumba, Malinga ndi Chizindikiro Chanu Cha Dzuwa)

Nanga Bwanji Mikono, Zigongono, Ndi Manja?

Mpando wanu ukakhala pamtunda woyenera, ndi nthawi yoti muganizire za mikono ndi manja anu. Ngati mpando wanu uli ndi mipando ya mikono, modabwitsa: "Malo oti Armrest amatha kuthandizira kumapeto kwanu," omwe, nawonso, angakuthandizeni kupewa kugona ndi kupsyinjika kwambiri kumtunda ndi m'khosi, akufotokoza Khastoo. Armrests amathanso kupangitsa kuti kukhale kosavuta kupindika magoli anu kukhala madigiri 90 ndikuwasunga pamenepo, akuwonjezera.

Palibe zopumira? Palibe vuto. Ingosinthani kutalika kwa mpando wanu ndi malo omwe kompyuta yanu imagwirira kuti zigongono zanu zikopeke-inde, mwina mukuganiza - madigiri 90. Mukufuna kuyesa kugwirira zigongono pafupi ndi thupi lanu pamene mukugwiranso ntchito, kuti mukhale okhazikika, atero a Geisel. Panthawi imodzimodziyo, manja anu ayenera kufika mosavuta pa kiyibodi yanu-yomwe iyenera kukhala yotalikirana ndi manja-ndi manja anu aziyenda pang'ono pa kiyibodi pamene mukulemba.

Maonekedwe Anu Pansi Pansi Ndiwofunika Pano

Mukakhala ndi desiki lanu kutalika, phazi lanu litasankhidwa, komanso malo anu apamwamba, mutha kuyang'ana kumbuyo kwanu. Ngakhale zikumveka kusukulu ya pulayimale-ish, Geisel amalimbikitsa kuganizira za "mafupa okhala" (ie mafupa ozungulira pansi pa chiuno). "Kukhala m'mafupa anu kumakhala kopusa, koma tikuyenera kuwonetsetsa kuti timachita izi," akutero. Chifukwa chiyani? Chifukwa zimakuthandizani kuti mukhale ndi kaimidwe kabwino kamene kamathandizanso kupewa kupweteka kwa minofu ndi mafupa. (Ma desiki-awa otambalala amathanso kuthandizira kwambiri.)

Mufunanso kubwerera kumbuyo pampando wanu kuti matako anu afike kumbuyo. Palibe vuto ngati yanu lonse kubwerera sikumagwedeza pampando, chifukwa msana wanu wam'munsi (aka lumbar spine) mwachilengedwe umakhala ndi mphindikati ndipo sutanthauza kuti ukankhidwe kumbuyo kwa mpando wako kuti ugwirizane bwino, akufotokoza Khastoo.

Izi zikunenedwa, kukhala ndi pilo yotsika kumbuyo kapena lumbar kuti mudzaze malowa kungathandizenso kuthandizira lumbar-komwe, BTW, ndikofunikira popewa kupweteka kwakumbuyo. Ngati mukugwiritsa ntchito mpando wamaofesi, kapangidwe ka mpando uyenera kukuthandizani, chifukwa chothandizidwa ndi ma lumbar omwe amapindika kumbuyo kwanu, atero Khastoo. Koma ngati mukugwiritsa ntchito mpando wakukhitchini wothamangitsidwa kapena mpando uliwonse wokhala ndi thaulo lathyathyathya, mutha kukulunga chopukutira kapena kuyika ndalama mu mpukutu wa lumbar monga Fellowes I-Spire Series Lumbar Pillow (Buy It, $26). , staples.com) kuti mugwiritse ntchito pang'ono kumbuyo kwanu, akutero Geisel. (Zogwirizana: Kodi Zimakhala Zabwino Kukhala Ndi Zowawa Zobwerera Kumbuyo Mukamaliza Kulimbitsa Thupi?)

Komwe Kompyuta Yanu Iyenera Kukhala

"Mukakhazikitsa chowunikira chanu [kapena laputopu], mumafuna kuti chikhale pamtunda wautali komanso wokwezeka kuti maso anu azikhala pamzere ndi pamwamba pazenera," akutero Geisel. (Kumbukirani kuti "mtunda wamanja" pano uli ngati mtunda wamtsogolo, mwachitsanzo mkono wanu wamanja ndi mikono yanu yowongoka pa madigiri 90.) Maso anu akuyenera kukhala pamzere ndi pamwamba pazenera lanu kuti muteteze kupweteka kwa khosi kuti lisayang'ane kapena pansi pa izo.

Kodi muli ndi chowunikira chomwe ndi chotsika kwambiri? Mutha kuyiyika pamwamba pa buku kapena awiri kuti muthandizire kuti ikwaniritse bwino diso, akutero a Geisel. Ndipo, ngati mukugwiritsa ntchito laputopu, amalimbikitsa kuti mupeze kiyibodi yolowetsedwa ndi Bluetooth monga Logitech Bluetooth Keyboard (Buy It, $ 35, target.com) kuti muthe kukweza chowunika chanu osayimira ndi manja anu mpweya. (Zokhudzana: Ndagwira Ntchito Kunyumba Kwazaka 5 — Umu Ndi Momwe Ndimakhalira Opindulitsa Komanso Kuthetsa Nkhawa)

Yang'anani Mapewa Anu, Khosi, ndi Mutu

Musanasaine tsikulo, yang'anani momwe mungakhalire mwa kukhala wamtali ndikudutsa momwe thupi lanu limakhalira: onetsetsani kuti mapewa anu ali m'chiuno mwanu, khosi lanu labwerera m'mbuyo komanso molunjika (koma lopindika mkati), ndipo mutu wanu uli wolunjika pamwamba pa khosi lako, akutero Geisel. "Mapewa ayeneranso kukhala omasuka komanso obwerera - izi ziyenera kuchitika mwakuthupi ngati zigono zanu zikukhala pa 90-degree ndipo polojekiti yanu yayikidwa bwino," akuwonjezera.

Khastoo amalimbikitsa kupukusa mapewa anu tsiku lonse kuti muthandizire kuti musayang'ane. Kuwombera kwina sikungapeweke, ndichifukwa chake Geisel akuwonetsa kuti muziyang'ana momwe mukukhalira mphindi 20 zilizonse ndikudziwongola momwe mungafunikire. Tsopano popeza simunazungulidwe ndi anzako (kupatula mwina roomie kapena mnzanu), musawope kuyimitsa alamu mphindi 20 zilizonse kuti mukumbukire kuti ndinu wekha. (Onaninso: Zikhulupiriro Zisanu Ndi Ziwiri Zokhudza Kakhalidwe Koyipa — ndi Momwe Mungakonzekere)

Komanso: Nyamukani Ndi Kusuntha Nthawi Zonse

Momwe mumakhalira mukamagwira ntchito ndikofunikira, koma kuwonetsetsa kuti simukukhazikika pamalowo kwa nthawi yayitali ndikofunikanso. "Sitinapangidwe kuti tizikhala nthawi yayitali," akutero Khatsoo. "Muyenera kudzuka kuti magazi anu aziyenda, ndipo onetsetsani kuti minofu yanu ili ndi mwayi wosuntha." Kukhala pansi kwa nthawi yayitali kumathanso kupondereza msana wanu, chifukwa chake kudzuka pafupipafupi kumakupatsani mpumulo wofunikira, akufotokoza.

"Zimakhala zovuta kuti anthu ambiri azigwira ntchito kunyumba pompano, koma kuonetsetsa kuti mukuyenda komanso osangokhala mokhazikika kwa maola atatu kapena anayi panthawi imodzi ndi imodzi mwa njira zabwino kwambiri zopewera kuvulala ndikusunga thupi lanu, "akutero. Kumbukirani: Zovulala izi zitha kutanthauza chilichonse kuyambira pakukula kwa carpal tunnel syndrome mpaka kupweteka kwakumbuyo kapena kupweteka kwa khosi.

Osachepera, muyenera kupita ku bafa (hey, maitanidwe achilengedwe!) Kapena mudzaze galasi lanu lamadzi (hydration = key). Chifukwa chake Geisel amakulimbikitsani kuti mupindule kwambiri ndi kusunthaku mwa kugwedeza minofu yanu kuti magazi aziyenda komanso kupanga chilolo mozungulira pabalaza kuti mupeze zina zowonjezera.

“Pezani nthawi yopuma pantchito ndikuyesetsa kutsegula thupi lanu—makamaka pachifuwa ndi m’chiuno—ndipo adzakuthokozani,” akutero. (Onaninso: Zochita Zabwino Kwambiri Komanso Zoyipa Kwambiri Pakuchepetsa Kupweteka Kwa Hip Flexor)

Kaimidwe Koyenera Ndikofunika Mukayimilira, Inunso

ICYMI, kukhala nthawi yayitali (kapena zambiri, TBH) sikwabwino kwa inu, ndichifukwa chake pali madesiki okonzeka kugula omwe mutha kuyikamo kuti mukhazikitse ofesi yanu yakunyumba. Koma ngati simukufuna kutulutsa chiphaso chatsopano, mutha kudzipangira nokha mwa kusungitsa mabuku okhala ndi tebulo kapena mabuku ophikira pakhitchini yanu, ndikuyika chowunika chanu ndi kiyibodi kapena laputopu pamwamba. Musanabwerere ku bizinesi, onetsetsani kuti mapazi anu ali otalikirana m'chiuno, ndipo m'chiuno mwanu mwakhazikika pamwamba pawo, ndikutsatira mapewa anu, khosi, ndi mutu. Mukufunanso kuyesa kugawa kulemera kwanu mofanana pakati pa mapazi anu. (Onaninso: Zinthu 9 Zomwe Mungachitire Thupi Lanu Pantchito (Kupatulapo Kugula Desiki Loyimilira))

"Ndimalimbikitsa kwambiri kuvala nsapato zothandizira ndikuyima pamtunda wofewa kusiyana ndi matabwa olimba," akutero Geisel. Kupanda kutero, kungayambitse kupsinjika kosafunikira pamapazi anu komanso kusokoneza momwe mumakhalira. O, ndipo zinthu zomwezo zimagwiranso ntchito pano pankhani yakukhazikika kwa zigongono ndi kuwunika, akuwonjezera.

Mukayamba kumva ululu, ndikofunikira kumvera thupi lanu. "Uwawa nthawi zonse ndi njira yomwe thupi lanu limanenera kuti palibe cholakwika," akutero Geisel. "Nthawi zina zomwe zimapweteka ndikumenyedwa kwa cholumikizira china. Chifukwa chake, pamene cholumikizira kapena minofu inayake ikukusokonezani, onetsetsani kuti mwayang'ana malo olumikizirana ndi minofu pamwambapa ndi pansipa." Choncho, ngati mukumva ngati mukugwedezeka m'chiuno mwanu, yang'anani momwe mawondo anu alili komanso momwe mapazi anu alili kuti muwonetsetse kuti akugwirizana.

Zikuvutikabe? Fufuzani ndi dokotala wa mafupa, physiotherapist, kapena occupational therapist-onse omwe akuyenera kukuthandizani kupereka uphungu waumwini, kukuyang'anani (ngakhale kuli kotheka), ndikugwira ntchito pazinthu zovuta kuyesa kukuthandizani - ndi kaimidwe — kolunjika.

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