Ungayiseta njani eyona Ofisi yeKhaya ye-Ergonomic

Umxholo

• Ukuma kwe-WFH okuLungileyo
• Uyicwangcisa njani idesika yakho kunye noSihlalo
• Kuthekani Ngeengalo, Ingqiniba, Nezandla?
• UkuBekwa kwindawo yakho yangasezantsi kubalulekile apha
• Apho iKhompyutha yakho kufuneka ibe khona
• Jonga amagxa akho, iNtamo, kunye nentloko
• Kwakhona: Sukuma kwaye uhambe rhoqo
• Ukuma okufanelekileyo kubalulekile xa umi, nawo
• Uphengululo lwe

Ukusebenza ekhaya kubonakala ngathi lixesha elifanelekileyo lokutshintshela kuyo nayiphi na into ehamba ngengqondo, ngakumbi xa kufikwa kumalungiselelo okuhlala. Emva kwayo yonke loo nto, kukho into emnandi kakhulu malunga nokuphendula ii-imeyile zomsebenzi ngelixa ulele ebhedini okanye esofeni.

Kodwa ukuba imeko yakho ye-WFH ngumbulelo wexesha elide, yithi, I-COVID-19, unokuzifumana kwilizwe elibuhlungu ukuba awufumani useto olufanelekileyo. Ewe kunjalo, akufani nokuba unokuhlaziya indawo yakho yokusebenzela ekhaya. Kwaye, ukuba awunayo iofisi yasekhaya, awusetwanga ngqo ukuba uphumelele. "Ukusebenza ekhaya, kubantu abaninzi, akulunganga kwi-ergonomics," utshilo u-Amir Khastoo, D.P.T., ugqirha wezonyango e-Providence Saint John's Health Therapy Therapy eSanta Monica, California.

Ewe, i-ergonomics: Ilizwi olivileyo kunokwenzeka kaninzi ukusukela oko umhlaba waqala ukudideka kwezentlalo kodwa ayiqinisekanga nge-100 yepesenti ukuba lithetha ntoni. Ke, yintoni i-ergonomics, ngokuchanekileyo? Kwisiseko sayo esisisiseko, i-ergonomics ithetha ukufaka umsebenzi kumntu, ngokutsho koKhuseleko loMsebenzi kunye noLawulo lwezeMpilo (OSHA). Ukuba ne-ergonomic setup kunokunceda ukunciphisa ukudinwa kwemisipha, ukwandisa imveliso, kunye nokunciphisa inani kunye nobukhulu beengxaki ezinxulumene nomsebenzi we-musculoskeletal ezifana ne-carpal tunnel syndrome, i-tendonitis, i-muscle strains, kunye nokulimala okungaphantsi komqolo.

Ngoku, cinga emva kweentsuku ezilungileyo zangaphambi kobhubhane eofisini: Ngokuqinisekileyo, bezikhona iintsuku apho ubuya kunika nantoni na ukuba isebenze kwinduduzo yesofa ethambileyo, ucofe ukucofa iinyawo zakho phezulu kunye nekhompyuter ethangeni lakho. Kodwa kukho isizathu esihle sokuba iofisi yakho ibonelele i-cubicle endaweni yokulala-kwaye kungekhona nje ngenxa yokuba osebenza nabo abazange bafune ukubona iinyawo zakho ezingenanto. (Nangona, i-pedicure yasekhaya ngokuqinisekileyo iya kuthatha iinyawo zakho ukuya kwinqanaba elilandelayo 😉.)

Ukulala-nokuba ku-sofa okanye ebhedini-ngelixa usebenza ngokwenene kunokukhokelela kwimiba ye-musculoskeletal, ngakumbi xa iba yinto eqhelekileyo njengoko uqhubeka kwi-WFH, utsho uKhastoo. Pamela Geisel, MS, C.S.C.S., umphathi weenkonzo zentsebenzo kwisibhedlele sonyango olukhethekileyo, uyavuma. “Isofa yakho kunye nebhedi yakho, ngelixa zonwabile okwangoku, ziindawo ezimbi zokuchitha iiyure ezisibhozo ngosuku,” utshilo. "Kubaluleke kakhulu ukuba ube nesitulo esibonelela ngenkxaso efanelekileyo."

Kwihlabathi eligqibeleleyo, iingcali zithi uza kuphinda wenze iofisi yakho yesiqhelo ekhaya. Ngokwenyani, unokuba nohlahlo-lwabiwo mali oluxineneyo okanye indawo encinci okanye abantwana bakujikeleza nge-24/7 okanye bobathathu (ugh, ndiziva kukudinwa okubekwa ecaleni apha). Nokuba yeyiphi na imeko, usenokumisela imeko ye-ergonomic WFH. Skrolela ezantsi ngokulula kwaye uqalise ukuhlela kwakhona. Umzimba wakho obuhlungu uya kukubulela.

Ukuma kwe-WFH okuLungileyo

Nokuba uphi i-WFH-nokuba kukwisikhundla se-ofisi esekhaya okanye kwikhawuntara yasekhitshini- kukho indlela ethile yokuma eya kunceda ukunciphisa umngcipheko wokuba neentlungu:

• Iinyawo zakho Kuya kufuneka ucabalele emgangathweni kunye namathanga akho ngokuhambelana kwaye amadolo akho agobe ukuya kuma-90 degrees, ngokukaGeisel.
• Ingqiniba zakho kufuneka kwakhona igobe kwi-90-degrees kwaye isondele kumzimba wakho-ungagxininisi kwiimbambo zakho, kodwa ujinga ngokukhululeka phantsi kwamagxa akho.
• Amagxa akho Kuya kufuneka ukhululeke kwaye ubuye, utsho uGeisel. "Oku kufuneka kwenzeke ngokomzimba ukuba iingqiniba zakho zihlala kuma-90 degrees kwaye ukubekwa kweliso kwakho kubekwe ngokuchanekileyo." (Ngakumbi kule ingezantsi.)
• Ufanele ukuba uhleli yonke indlela ebuyela esihlalweni sakho, umzimba wakho uphela kufuneka "ubekwe," ngamagxa akho phezu kwenyonga, nentloko phezu kwamagxa. "Oku kuyakunceda ukugcina amalungu akho elungelelanisiwe," ucacisa uGeisel. Yonke le nto idityanisiweyo yolungelelwaniso ibalulekile kuba, ukuba akunjalo, ubeka emngciphekweni ukuphosa ukuma kwakho kunye nezihlunu ezichaphazelekayo kuyo-kwaye oko kunokukhokelela kukonzakala kwemisipha.(Eyeleleneyo: Ndiphucule Ukuma Kwam Ngeentsuku nje ezingama-30—Nantsi Indlela Nawe Onokwenza Ngayo)

Uyicwangcisa njani idesika yakho kunye noSihlalo

Ngenxa yokuba umphezulu oza kusebenza usuka ekhaya mhlawumbi awunakulungelelaniswa (ndithetha ukuba, zingaphi iitafile ozaziyo ezinokuhla zinyuka?), kuya kufuneka usebenze umlingo ngesitulo sakho ukuze zama ukufumana ifom efanelekileyo. Ukubamba nje okukodwa: Ukuphakama kweedesika ezininzi kunye neetafile zilungiselelwe abantu abade, utsho uKhastoo. Ke, ukuba ukwicala elincinci, luluvo oluhle ukwenza uhlengahlengiso.

Ukuba unesitulo se-ofisi, i-Geisel incoma ukuhambisa ukuphakama kude kube amathanga akho ahambelana nomhlaba kwaye amadolo akho agobe kwi-90-degrees. Oko kunokujija ngokuseta kweenyawo zakho, nangona kunjalo. Ke, ukuba iinyawo zakho azifiki emgangathweni, qhubeka ubambe isihlalo seenyawo okanye uphumle (okanye isitokhwe seencwadi ezigqithileyo) ukuxhasa iinyawo zakho ukuze iintende zilale phantsi ngaphezulu. Kwakhona, ukuphakama kufanele ukuba kube kangangoko kuthatha ukufumana amadolo akho ukuya kuma-90 degrees, ngokukaGeisel.

Kwaye, ukuba awunaso isitulo esinobude obuguquguqukayo kodwa kufuneka unyuke, uKhastoo uthi ungabeka umqamelo oqinileyo, otyebileyo phantsi kwempundu yakho ukuphakama okungaphezulu. Kwakhona, injongo kukufumana amadolo akho kwindawo engama-90 ngelixa ugcina iinyawo zakho zithe tyaba kwaye ubeke ikhibhodi yakho kwindawo elula. Ukuba amathanga akho achukumise kancinci ezantsi kwedesika kwaye ikulungele, uKhastoo uthi kufanelekile ukuba uhambe-ukuza kuthi ga ngoku. (Eyeleleneyo: Unokwenza Njani Imveliso Ngelixa Usebenza Ekhaya, Ngokophawu Lwakho Lwelanga)

Kuthekani Ngeengalo, Ingqiniba, Nezandla?

Nje ukuba isihlalo sakho sikwindawo elungileyo, lixesha lokucinga ngeengalo nezandla zakho. Ukuba isihlalo sakho sineengalo zokuphumla, kuyamangalisa: "Ii-Armrests zinokukunceda ukuxhasa iindawo zakho eziphezulu," ezinokuthi, nazo, zinokukunceda ukuba ugweme ukugoba kunye nokubeka uxinzelelo olugqithisileyo kumqolo wakho ongaphezulu kunye nentamo, uchaza uKhastoo. I-Armrests inokwenza kube lula ukugoba iingqiniba zakho ukuya kwi-90-degrees kwaye uzigcine apho, wongeza.

Akukho ndawo zokuphumla? Akukho ngxaki. Lungisa nje ukuphakama kwesitulo sakho kunye nendawo yekhompyuter yakho ukuze i-elbows yakho igobe kuyo-yup, mhlawumbi uyiqikelele-i-90-degrees. Ufuna ukuzama ukugcina iingqiniba zakho zikufutshane nomzimba wakho ngelixa usebenza, ukuze ufumane ukuma okufanelekileyo, utsho uGeisel. Kwangelo xesha, izandla zakho kufuneka zikwazi ukufikelela ngokulula kwikhibhodi yakho — ekufuneka ikude malunga nobude beengalo-kwaye iintende zakho kufuneka zihambe kancinci ngaphezulu kwekhibhodi ngelixa uchwetheza.

UkuBekwa kwindawo yakho yangasezantsi kubalulekile apha

Nje ukuba ufumene idesika yakho kumphakamo ochanekileyo, imeko yonyawo lwakho ilungisiwe, kwaye iziphelo zakho eziphezulu zimi, unokugxila kumqolo wakho ophantsi. Ngelixa kuvakala ngathi sisikolo samabanga aphantsi, uGeisel ucebisa ukuba ucinge malunga "nokuhlala kwakho kwamathambo" (okt amathambo ajikeleziweyo emazantsi esinqe sakho). “Ukuhlala emathanjeni akho okuhlala kuvakala kububudenge, kodwa kufuneka siqinisekise ukuba siyayenza le nto,” utshilo. Ngoba? Kuba kunceda ekuqinisekiseni ukuba ugcina ukuma kakuhle kwakhona, okunokunceda ukuthintela iintlungu zemisipha. (Ezi tafile-zomzimba zinokunceda kakhulu.)

Uyakufuna kwakhona ukukala yonke indlela ubuyele esihlalweni sakho ukuze i-butt yakho ifike kwi-backrest. Kulungile ukuba wakho ngokupheleleyo umva awugungxulwa sisitulo, kuba umqolo wakho osezantsi (owawubizwa ngokuba yi-lumbar spine) ngokwendalo unegophe kuwo kwaye akuyomfuneko ukuba utyhalwe ngasemva kwesitulo sakho ukuze ulungelelaniswe kakuhle, uchaza uKhastoo.

Oko kuthethwa, ukuba ne-low-back okanye i-lumbar pillow ukuzalisa loo ndawo kunokunyusa inkxaso ye-lumbar-leyo, i-BTW, ibalulekile ekukhuseleni intlungu ephantsi. Ukuba usebenzisa isitulo esinesitayile seofisi, uyilo lwesitulo kufuneka luncede ukukukhathalela oku, ngenxa yenkxaso eyakhelwe-ngaphakathi ye-lumbar eyenziwe ukugoba ngomqolo wakho, utshilo uKhastoo. Kodwa ukuba usebenzisa i-run-of-the-mill chair chair okanye nasiphi na isitulo esine-backrest ethe tyaba, unokusonga itawuli okanye utyale imali kwi-lumbar roll efana ne-Fellowes I-Spire Series Lumbar Pillow (Yithenge, $26 , staples.com) ongayisebenzisa kumqolo wakho omncinci, utsho uGeisel. (Eyeleleneyo: Ngaba kuke kulungile ukuba neentlungu ezisezantsi emva kokusebenza?)

Apho iKhompyutha yakho kufuneka ibe khona

"Xa useta iliso lakho [okanye ilaptop], ufuna ukuba kubude beengalo kude kwaye iphakame ukuze amehlo akho ahambelane nomphezulu wesikrini, utshilo uGeisel. (Gcina ukhumbula ukuba "umgama wengalo" apha ufana nomgama wengalo, okt umgama wengalo yakho kunye neengalo zakho zigotyiwe ngamaqondo angama-90.) Amehlo akho kufuneka ahambelane nomphezulu wesikrini sakho ukunceda ukuthintela iintlungu zentamo ekujongeni phezulu okanye phantsi kuyo.

Unayo imonitha ephantsi kakhulu? Ungayibeka ngaphezulu kwencwadi okanye ezimbini ukukunceda ukuyinyusa ukuze ubonwe kakuhle ngeliso, utsho uGeisel. Kwaye, ukuba usebenzisa ilaptop, ucebisa ukuba ufumane ikhibhodi enikwe amandla iBluetooth enjengeLogitech Bluetooth Keyboard (Thenga yona, $ 35, target.com) ukuze uphakamise iliso lakho ngaphandle kokuchwetheza ngezandla / ngeengalo zakho umoya. (Inxulumene: Ndisebenzile ndisekhaya iminyaka emi-5- Nantsi indlela endihlala ndiPhumelela ngayo kunye noThintelo lwexhala)

Jonga amagxa akho, iNtamo, kunye nentloko

Ngaphambi kokuba usayinelele usuku, jonga ukuma kwakho ngokuhlala umde kwaye ubaleke kwindawo yakho ephezulu: qiniseka ukuba amagxa akho aphezu kwenyonga yakho, intamo yakho ibuyile kwaye ithe tye (kodwa ayigobekanga ngaphakathi), kwaye intloko yakho ithe tye ngaphezulu kwe. kumphezulu wentamo yakho, utsho uGeisel. "Amagxa kufuneka nawo akhululeke kwaye abuye umva-oku kufaneleke kwenzeke ngokwendalo ukuba iingqiniba zakho zihlala kuma-90 degrees kwaye ukubekwa kweliso kwakho kubekwe ngokuchanekileyo," uyongeza.

U-Khastoo ucebisa ukuba ubuyisele amagxa akho emva imini yonke ukuze uzigcine ekuzingeleni. Olunye u-slouching alunakuphepheka, yiyo loo nto uGeisel ecetyisa ukuba ujonge ukuma kwakho rhoqo emva kwemizuzu engama-20 okanye njalo kwaye uzilungelelanise njengoko kufuneka. Ngoku ukuba ungangqongwe ngabantu osebenza nabo (ngaphandle kwegumbi lakho okanye iqabane lakho), musa ukoyika ukuseta i-alamu kuyo yonke imizuzu engama-20 ukukhumbula ukujonga ngokwakho. (Bona kwakho: Iintsomi ezisi-7 malunga nokuHamba kakubi-kunye nendlela yokuyiLungisa)

Kwakhona: Sukuma kwaye uhambe rhoqo

Uhlala njani xa usebenza kubalulekile, kodwa ukuqinisekisa ukuba awubambekanga kweso sikhundla ixesha elide kubalulekile, nako. “Asidalelwanga ukuba sihlale ixesha elide,” utshilo uKhatsoo. "Kufuneka uvuke ukuze igazi lakho ligele, kwaye uqiniseke ukuba izihlunu zakho zinethuba lokuhamba." Ukuhlala ixesha elide kunokucinezela i-lumbar spine yakho, ke ukuvuka rhoqo kunokunika isiqabu esifunekayo, uyachaza.

"Kunzima ukuba abantu abaninzi basebenze ekhaya ngoku, kodwa ukuqinisekisa ukuba uhamba kwaye awuhlali nje ngokusisigxina kwiiyure ezintathu ukuya kwezine ngexesha enye yeendlela ezilungileyo zokuthintela ukulimala kunye nokugcina umzimba wakho, " uthi. Khumbula: Loo nzakala inokuthetha yonke into ekuphuhliseni i-carpal tunnel syndrome ukuya kwiintlungu ezingapheliyo zentlungu okanye intamo.

Okona kuncinci, kuya kufuneka uye kwigumbi lokuhlambela (heyi, iifowuni zendalo!) Okanye ugcwalise iglasi yakho yamanzi (hydration = isitshixo). Ke uGeisel uyakukhuthaza ukuba ulusebenzise ngakumbi olu phulo lokuhamba ushukuma izihlunu zakho ukuze igazi libaleke kwaye wenze nomlenze ujikeleze igumbi lokuhlala ukuze ufumane amanqaku ongezelelweyo.

"Thatha ikhefu emsebenzini kwaye usebenze ngokuvula umzimba wakho-ngakumbi isifuba sakho kunye nesinqe-kwaye baya kukubulela," utshilo. (Jonga kwakhona: Eyona mithambo mibi kunye neyona mibi yokunciphisa i-Hip Flexor Pain)

Ukuma okufanelekileyo kubalulekile xa umi, nawo

I-ICYMI, ukuhlala ixesha elide (okanye ngokubanzi, i-TBH) ayisiyonto intle kuwe, yiyo loo nto kukho iidesika ezimileyo ekulungele ukuthengwa onokuthi utyale imali kuzo ukuseta iofisi yasekhaya. Kodwa ukuba awufuni kukhuphela i-contraption entsha, unokwenza i-DIY eyakho ngokubeka iincwadi ezishinyeneyo zetafile yekofu okanye iincwadi zokupheka kwikhawuntara yakho yekhitshi, kwaye ubeke iliso lakho kunye nekhibhodi okanye ilaptop ngaphezulu. Ngaphambi kokuba ubuyele kwishishini, qiniseka ukuba iinyawo zakho zi-hip-wide distance distance, kwaye iinqumlo zakho zixutywe ngokuthe ngqo ngaphezu kwazo, zilandelwa ngamagxa, intamo kunye nentloko. Ukwafuna ukuzama ukusasaza ubunzima bakho ngokulinganayo phakathi kweenyawo zakho. (Jonga kwakhona: Izinto ezi-9 onokuzenza kuMzimba wakho eMsebenzini (Ngaphandle kokuThenga idesika emileyo))

"Ndicebisa kakhulu ukuba unxibe izihlangu ezixhasayo kwaye ume endaweni ethambileyo kunomgangatho okhuni," utshilo uGeisel. Ngaphandle koko, inokubeka uxinzelelo olungafunekiyo kwiimisipha ezinyaweni zakho kwaye udibanise nokuma kwakho. Owu, kwaye izinto ezifanayo ziyasebenza apha xa kuziwa ekubekeni kweengqiniba zakho kunye nokujonga, uyongeza.

Ukuba uqala ukuphuhlisa intlungu, kubalulekile ukumamela umzimba wakho. "Intlungu ihlala iyindlela yomzimba wakho yokuthetha into engalunganga," utshilo uGeisel. "Ngamanye amaxesha into esentlungwini lixhoba lelinye ilunga liyacinywa. Ke, xa ilungu okanye isihlunu esithile sikukhathaza, qiniseka ukuba ujonga amalungu kunye nezihlunu ngaphezulu nangaphantsi kwawo." Ke, ukuba uziva ngathi ufumana i-twinge kwi-lumbar spine, jonga i-angle yakho yamadolo kunye nokuma kweenyawo zakho ukuze uqiniseke ukuba zihambelana.

Kusenzima? Ngena ngengcali yamathambo, ingcali yezomzimba, okanye ingcali yezomsebenzi-bonke abanokuthi bakwazi ukunceda ukunika iingcebiso ezizezakho, bakujonge (nokuba kunjalo), kwaye usebenze kwiindawo ezikukhathazayo ukuzama ukukunceda ukumisa-kunye ukuma-ngqo.

Uphengululo lwe