Umqolo obuhlungu-ukubuyela emsebenzini

Ukukunceda ekuthinteleni ukubuyisela umva kwakho emsebenzini, okanye ukuwenzakalisa kwasekuqaleni, landela ezi ngcebiso zingezantsi. Funda ngendlela yokuphakamisa indlela elungileyo kwaye wenze utshintsho emsebenzini, ukuba kufuneka njalo.

Ukuzivocavoca umzimba kunceda ukukhusela iintlungu zangasemva:

• Zilolonge kancinci yonke imihla. Ukuhamba yindlela elungileyo yokugcina intliziyo yakho isempilweni kwaye izihlunu zomelele. Ukuba ukuhamba kunzima kakhulu kuwe, sebenza nonyango lomzimba ukuphuhlisa isicwangciso sokuzilolonga ongasenza.
• Qhubeka nokwenza umthambo obonisiweyo ukomeleza izihlunu zakho ezingundoqo, ezixhasa umqolo wakho. Isiseko esomeleleyo sinceda ukunciphisa umngcipheko wokulimala okungaphezulu.

Ukuba ukhuluphele, buza umboneleli wakho wezempilo malunga neendlela onokuthi ulahle ubunzima. Ukuhamba ujikeleze ubunzima obongezelelekileyo kongeza uxinzelelo emqolo wakho nokuba wenza msebenzi mni na.

Ukuhamba kweemoto ixesha elide kunye nokungena nokuphuma emotweni kunokuba nzima emqolo wakho. Ukuba unokuhamba ixesha elide ukuya emsebenzini, qwalasela olu tshintsho:

• Lungisa isihlalo sakho semoto ukuze kube lula ukungena, uhlale ngaphakathi, kwaye uphume emotweni yakho. Zisa isihlalo sakho kude kangangoko kunokwenzeka ukunqanda ukugoba phambili xa uqhuba.
• Ukuba uqhuba umgama omde, yima ujikeleze iyure nganye.
• Musa ukuphakamisa izinto ezinzima emva nje kokuba ukhwele imoto ende.

Yazi ukuba ungaphakamisa malini ngokukhuselekileyo. Cinga malunga nokuba uphakamise kangakanani ngaphambili kwaye kulula kangakanani okanye kunzima kangakanani. Ukuba into ibonakala inzima kakhulu okanye inqabile, fumana uncedo ukuyisusa okanye ukuyiphakamisa.

Ukuba umsebenzi wakho ufuna ukuba wenze ukuphakamisa okungenakukhuseleka kumqolo wakho, thetha nomphathi wakho. Zama ukufumana obona bunzima kufuneka ubuphakamisile. Kuya kufuneka udibane nonyango okanye umsebenzi wezonyango ukuze ufunde indlela yokuphakamisa ngokukhuselekileyo eli nani lobunzima.

Landela la manyathelo xa ugoba kwaye uphakamisa ukukunceda ukukhusela iintlungu kunye nokwenzakala:

• Yandisa iinyawo zakho ngaphandle ukuze unike umzimba wakho isiseko esibanzi senkxaso.
• Yima kufutshane kangangoko unakho kwinto oyiphakamisayo.
• Gobela emadolweni akho, hayi esinqeni sakho.
• Qinisa izihlunu zakho zesisu njengoko uphakamisa into okanye uyithoba ezantsi.
• Yibambe ikufutshane nomzimba wakho kangangoko unakho.
• Phakamisa kancinci, usebenzisa izihlunu ezinqeni nasemadolweni.
• Njengoko uphakama nento leyo, musa ukugoba phambili.
• Musa ukujija umqolo wakho ngelixa ugobile ufikelela kwinto, uphakamise into phezulu, okanye uphathe into leyo.
• I-squat njengoko ubeka into phantsi, usebenzisa izihlunu emadolweni nasezinqeni.

Abanye ababoneleli bacebisa ukusebenzisa i-back brace ukunceda ukuxhasa umqolo. Izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana kunceda ukuthintela ukwenzakala kwabasebenzi ekufuneka bephakamise izinto ezinzima Kodwa, ukusebenzisa izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana okuninzi kunokuzenza buthathaka izihlunu ezingundoqo ezixhasa umqolo wakho, zisenza iingxaki zeentlungu zangasemva zibe mbi ngakumbi.

Ukuba iintlungu zakho zangasemva zimbi kakhulu emsebenzini, kusenokwenzeka ukuba isikhululo sakho somsebenzi asimiselwanga ngokuchanekileyo.

• Ukuba uhlala ekhompyutheni emsebenzini, qiniseka ukuba isitulo sakho sinomqolo othe ngqo kunye nesihlalo esihlengahlengisiweyo kunye nomva, indawo yokubamba iingalo kunye nesihlalo esijikelezayo.
• Buza malunga nokuba nomqeqeshi oqeqeshiweyo avavanye indawo yakho yokusebenza okanye iintshukumo ukuze ubone ukuba utshintsho, olufana nesihlalo esitsha okanye umethi odityanisiweyo phantsi kweenyawo zakho, unganceda.
• Vuka uhambehamba ngexesha lomsebenzi. Ukuba uyakwazi, thabatha uhambo lwemizuzu eli-10 ukuya kweli-15 kusasa ngaphambi kokuba uye emsebenzini nangexesha lesidlo sasemini.

Ukuba umsebenzi wakho ubandakanya imisebenzi yomzimba, jonga kwakhona intshukumo kunye nemisebenzi kunye nonyango lwakho lomzimba. Umgqirha wakho unokukwazi ukucebisa utshintsho oluncedo. Buza malunga nokuzivocavoca okanye ukolula izihlunu ozisebenzisa kakhulu ngexesha lomsebenzi.

Gwema ukuma ixesha elide. Ukuba kufuneka ume emsebenzini, zama ukuphumla unyawo olunye esitulweni, emva koko kolunye unyawo. Qhubeka ucime emini.

Thatha amayeza njengoko kufuneka. Yazisa umphathi wakho okanye umphathi wakho ukuba ngaba ufuna ukuthatha amayeza akwenzayo wozelise, njengokuthomalalisa iintlungu zentlungu kunye namayeza ahlaziyayo izihlunu.

Intlungu engacacanga yokubuyela umva - umsebenzi; Umva - umsebenzi; Iintlungu empontshwa - umsebenzi; Iintlungu - umva - ezingapheliyo; Iintlungu ezisezantsi zomsebenzi - umsebenzi; Lumbago - umsebenzi

I-Becker BA, i-Childress MA kunye ne-MA. Iintlungu ezisezantsi ezingapheliyo kwaye ubuyele emsebenzini. NdinguGqirha weNdawo. 2019; 100 (11): 697-703. IINKCUKACHA: 31790184 pubmed.ncbi.nlm.nih.gov/31790184/.

U-El Abd OH, u-Amadera JED. Uhlobo oluphantsi lokubuya okanye ukunyuka. Ku: UFrontera WR, iSilver JK, uRizzo TD Jr, ii-eds. Izinto ezibaluleke kakhulu kwiNyango yePhysical and Rehabilitation: Musculoskeletal Disways, Pain and Rehabilitation. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 48.

Ngaba uJS, uBury DC, uMiller JA. Iintlungu ezisezantsi zentlungu. NdinguGqirha weNdawo. 2018; 98 (7): 421-428. IINKCUKACHA: 30252425 pubmed.ncbi.nlm.nih.gov/30252425/.

• Ukulimala emva
• Umqolo obuhlungu
• Impilo Yasemsebenzini