Gukosora imyanya yo kwicara kubakozi bo mu biro

Mubuzima bwacu bwa buri munsi, abantu benshi ntibitaye kuburyo bicaye.Baricara nubwo bamerewe neza batekereza ko ari.Mubyukuri, ntabwo aribyo.Guhagarara neza kwicara ningirakamaro cyane kubikorwa byacu bya buri munsi nubuzima, kandi bigira ingaruka kumiterere yacu muburyo bworoshye.Woba uri umuntu wicaye?Kurugero, abanditsi bo mu biro, abanditsi, abacungamari n'abandi bakozi bo mu biro bakeneye kwicara igihe kirekire ntibashobora guhunga bicaye igihe kirekire.Niba umara umwanya munini wicaye kandi utimuka, urashobora guteza ibibazo byinshi mugihe runaka.Kwicara bidakwiye umwanya muremure birashobora gutera uburwayi usibye no kureba ubunebwe.

Muri iki gihe, ubuzima bwicaye bwahindutse burimunsi bwerekana abantu ba kijyambere, usibye gusinzira no kuryama amasaha 8 cyangwa munsi yayo, amasaha 16 asigaye yicaye hafi ya yose.None ni izihe ngaruka zo kwicara umwanya muremure, hamwe no guhagarara nabi?

1.Gutera ububabare bwa acide lumbar

Abakozi bo mu biro, bakora kuri mudasobwa igihe kirekire, ubusanzwe bicara bakoresheje mudasobwa, kandi imikorere ya mudasobwa irasubirwamo cyane, yibanda cyane ku mikorere ya clavier nimbeba, igihe kirekire muriki gihe, byoroshye gutera urutugu rwa acide lumbar ububabare, nabwo bukunze kunanirwa imitsi ya skeletale yimitsi numutwaro, umunaniro, ububabare, kunanirwa ndetse no gukomera.Rimwe na rimwe nanone biroroshye gutera ibibazo bitandukanye.Nka rubagimpande, gutwika imitsi nibindi.

2.Gira ibinure ube umunebwe urwara

Imyaka ya siyanse n'ikoranabuhanga yahinduye imibereho yabantu kuva muburyo bwo gukora ikajya muburyo bwo kwicara.Kwicara umwanya muremure no kuticara neza bizatuma umuntu abyibuha nubunebwe, kandi kubura imyitozo ngororamubiri bizatera ububabare bwumubiri, cyane cyane ububabare bwumugongo, buzakwirakwira mu ijosi, umugongo nu mugongo mugihe runaka.Yongera kandi ibyago byo kurwara umutima, diyabete na kanseri, ndetse n'amarangamutima mabi nko kwiheba.

Guhagarara neza kwicara birashobora kwirinda ububabare bwindwara.Uyu munsi, reka tuvuge uburyo bwo kwicara neza kubakozi bo mu biro.

1.Hitamo intebe zubumenyi kandi zumvikana

Mbere yo kwicara neza, ugomba kubanza kugira "intebe iburyo," hamwe no guhindura uburebure no guhindura umugongo, hamwe na rollers kugirango wimuke, hamwe na ukuboko kuruhuka no kurambura amaboko."Intebe iburyo" ishobora nanone kwitwa intebe ya ergonomic.

Uburebure bwabantu nigishushanyo kiratandukanye, intebe yibiro rusange ifite ubunini bwagenwe, ntibishobora gutandukana kubantu kubantu kubuntu, bityo rero ukeneye intebe yibiro ishobora guhindurwa uburebure bukwiye kuri bo.Intebe yo mu biro ifite uburebure buringaniye, intebe hamwe nintebe hamwe no guhuza intera, ibyo ni ngombwa kugirango ugire igihagararo cyiza.

Amashusho akomoka kurubuga rwa GDHERO (uruganda rukora intebe):https://www.gdheroffice.com

2. Hindura imyanya yawe idasanzwe

Imyanya y'abakozi bo mu biro ni ingenzi cyane, ntugumane igihagararo umwanya muremure, ntabwo ari bibi kuri vertebra yinkondo y'umura gusa, ahubwo ni bibi kubice bitandukanye byumubiri.Ibikurikira bikurikira, umutwe wegamiye imbere, hamwe no kwicara hagati ntabwo aribisanzwe.

Ubushakashatsi bwerekana ko iyo inguni iri hagati yumurongo wo kureba nubutaka bwisi ari dogere 115, imitsi yumugongo iruhuka cyane, kuburyo abantu bagomba guhindura uburebure bukwiye hagati ya monitor ya mudasobwa nintebe yibiro, nibyiza intebe yibiro ifite umugongo ninyuma, kandi irashobora guhindurwa uburebure mugihe urimo ukora, Ugomba gukomeza ijosi rigororotse, guha umutwe umutwe, ibitugu bibiri byangirika bisanzwe, ukuboko hejuru hafi yumubiri, inkokora zunamye kuri dogere 90;Mugihe ukoresheje clavier cyangwa imbeba, ukuboko kugomba kuruhuka kure hashoboka, komeza uhagarike gutambitse, umurongo wo hagati wikigazi n'umurongo wo hagati wikiganza kumurongo ugororotse;Komeza ikibuno cyawe kigororotse, ivi risanzwe ryunamye kuri dogere 90, n'ibirenge hasi.

3. Irinde kwicara umwanya muremure

Kwicara kuri mudasobwa umwanya muremure, cyane cyane kumanura umutwe, kwangiza urutirigongo ni binini, iyo ukora isaha imwe cyangwa irenga, ureba kure muminota mike, ukuraho umunaniro wamaso, ushobora kugabanya ikibazo nka gutakaza intumbero, kandi birashobora kandi guhagarara hejuru yubwiherero, cyangwa kugenda hejuru yikirahure cyamazi, cyangwa gukora akantu gato, gukubita ku rutugu, kuzunguruka mu rukenyerero, gukubita ukuguru kugoramye, bishobora gukuraho ibyiyumvo binaniwe kandi nabyo ifasha kubungabunga ubuzima bwumugongo.