{"id":7791,"date":"2016-12-08T17:09:30","date_gmt":"2016-12-08T15:09:30","guid":{"rendered":"http:\/\/zurnalsiepirkumi.lv\/?p=7791"},"modified":"2016-12-06T12:18:30","modified_gmt":"2016-12-06T10:18:30","slug":"strada-biroja-kusties","status":"publish","type":"post","link":"https:\/\/zurnalsiepirkumi.lv\/?p=7791","title":{"rendered":"Str\u0101d\u0101 biroj\u0101? Kusties!"},"content":{"rendered":"

“S\u0113d\u0113t nekust\u012bgi ilg\u0101k par div\u0101m stund\u0101m ir \u013coti nevesel\u012bgi. Biroja darbiniekiem noteikti ir vajadz\u012bgas kust\u012bbas, pirmk\u0101rt, lai saglab\u0101tu savu intelektu\u0101lo aktivit\u0101ti, koncentr\u0113\u0161an\u0101s sp\u0113jas un rado\u0161umu, otrk\u0101rt, lai izvair\u012btos no mazkust\u012bbas izrais\u012bt\u0101m sirds un asinsvadu un muskuloskelet\u0101l\u0101m saslim\u0161an\u0101m,” uzsver kl\u012bnikas “Diamed” fizioterapeite Liene Cipule. <\/b><\/p>\n

V\u0113l pirms gadiem desmit vald\u012bja uzskats, ka darba vietai biroj\u0101 j\u0101b\u016bt apr\u012bkotai t\u0101, lai viss nepiecie\u0161amais, ieskaitot biroja tehniku, b\u016btu burtiski rokas stiepiena att\u0101lum\u0101, toties m\u016bsdien\u0101s daudzi darba dev\u0113ji apzin\u0101ti iek\u0101rto biroju t\u0101, lai darbinieki b\u016btu spiesti izkust\u0113ties, piem\u0113ram, novieto printeri gaiten\u012b vai ieg\u0101d\u0101jas galdus ar main\u0101mu augstumu, lai darbinieki var\u0113tu str\u0101d\u0101t ne tikai s\u0113dus, bet ar\u012b st\u0101vot k\u0101j\u0101s. Da\u017eos uz\u0146\u0113mumos uz datoru monitoriem ik p\u0113c div\u0101m stund\u0101m autom\u0101tiski par\u0101d\u0101s atg\u0101din\u0101jums p\u0101rtraukt darbu un izkust\u0113ties. <\/p>\n

“S\u0113do\u0161s darbs, piem\u0113ram, pie datora, m\u016bsdien\u0101s bie\u017ei vien ir muguras s\u0101pju iemesls. Vesel\u012bbas probl\u0113mas rodas t\u0101p\u0113c, ka pak\u0101peniski s\u0101k atrof\u0113ties musku\u013ci, kuri ietver mugurkaulu un nodro\u0161ina norm\u0101lus mugurkaula izliekumus. Tas veicina mugurkaula deform\u0113\u0161anos. \u013boti negat\u012bvi muguru ietekm\u0113 ilgas piespiedu pozas, it \u012bpa\u0161i asimetriskas, piem\u0113ram, ja datora ekr\u0101ns nav novietots darbiniekam tie\u0161i priek\u0161\u0101, bet ies\u0101nis. T\u0101 str\u0101d\u0101jot, dr\u012bz vien s\u0101ks s\u0101p\u0113t savilktie muguras musku\u013ci. T\u0101d\u0113\u013c \u013coti svar\u012bgi darba vietu iek\u0101rtot atbilsto\u0161i vis\u0101m ergonomikas pras\u012bb\u0101m. Ar\u012b pats darbinieks var izmantot da\u017e\u0101dus pal\u012bgl\u012bdzek\u013cus, lai pasarg\u0101tu sevi no ilgas piespiedu pozas, piem\u0113ram, kr\u0113sla viet\u0101 izmantot liel\u0101s vingro\u0161anas bumbas. T\u0101m ir m\u012bksta un elast\u012bga virsma, t\u0101d\u0113\u013c pat niec\u012bga \u0137erme\u0146a kust\u012bba maina svara sadal\u012bjumu jostas un krustu da\u013c\u0101, nov\u0113r\u0161ot nemain\u012bgu statisku slodzi, k\u0101da rodas, s\u0113\u017eot uz parasta kr\u0113sla. Autom\u0101tiski piesl\u0113dzas muguras mazo musku\u013cu grupas, mazinot statisko slodzi. L\u012bdz\u012bgu efektu var pan\u0101kt, novietojot uz kr\u0113sla ar gaisu vai g\u0113lu pild\u012btus “pl\u0101ce\u0146us”, kurus izmanto l\u012bdzsvara vingrin\u0101jumiem,” nor\u0101da P.\u00a0Stradi\u0146a kl\u012bnisk\u0101s universit\u0101tes slimn\u012bcas Aroda un radi\u0101cijas medic\u012bnas centra arodvesel\u012bbas un arodslim\u012bbu \u0101rste, algolo\u0123e Je\u013cena Reste. Galvenais muguras s\u0101pju un musku\u013cu saspringuma profilakses l\u012bdzeklis ir kust\u012bbas\u00a0\u2013 fizisk\u0101s aktivit\u0101tes gan pirms, gan p\u0113c darba, k\u0101 ar\u012b t\u0101 saucamie higi\u0113nas vingrojumi, ko darbinieki veic pa\u0161i profilakses nol\u016bkos vai j\u016btot k\u0101du diskomfortu. Daudzos lielajos uz\u0146\u0113mumos piesaista fizioterapeitus, lai darbinieki vi\u0146u vad\u012bb\u0101 reizi dien\u0101 veiktu speci\u0101lus vingrojumus, vai ar\u012b darbinieki sa\u0146em videofailus ar vingrojumiem, kurus izpild\u012bt darba p\u0101rtraukumos.
\n\u00a0
\nJa darba vide nav ergonomiski iek\u0101rtota, piem\u0113ram, datora klaviat\u016bra vai pele nav novietota \u0113rti, ar laiku var par\u0101d\u012bties s\u0101pes rok\u0101s, piem\u0113ram, karp\u0101l\u0101 kan\u0101la sindroms, kad tiek nospiests nervs, kas atrodas plaukstas pamatn\u0113. “Ja plaukst\u0101m ir ilgsto\u0161a un liela slodze, tiek veiktas intens\u012bvas un vienveid\u012bgas kust\u012bbas, ar laiku plaukst\u0101s var par\u0101d\u012bties tirp\u0161ana. S\u0101kum\u0101 t\u0101 j\u016btama pirmajos tr\u012bs rokas pirkstos un visbie\u017e\u0101k nakt\u012b, p\u0113c tam ar\u012b dien\u0101. P\u0113c k\u0101da laika rokas k\u013c\u016bst neveiklas, rodas kust\u012bbu trauc\u0113jumi. Ja s\u0101ku\u0161as tirpt rokas, vajag piev\u0113rst tam uzman\u012bbu un iet pie \u0101rsta,” br\u012bdina arodvesel\u012bbas speci\u0101liste, piebilstot, ka dators pats par sevi nav kait\u012bgs un tik \u013coti neboj\u0101 vesel\u012bbu, ja vien, ar to darbojoties, iev\u0113ro vair\u0101kus nosac\u012bjumus, tas ir, str\u0101d\u0101 ar p\u0101rtraukumiem, br\u012bvaj\u0101 laik\u0101 pavingro, taj\u0101 skait\u0101 izvingrina ar\u012b rokas un pirkstus, un iev\u0113ro darba un atp\u016btas re\u017e\u012bmu, lai nep\u0101rstr\u0101d\u0101tos.<\/p>\n

Ar\u012b fizioterapeite Liene Cipule atg\u0101dina, ka cilv\u0113ks nav rad\u012bts s\u0113d\u0113\u0161anai, bet gan kust\u012bb\u0101m, t\u0101d\u0113\u013c biroja darbiniekiem \u013coti svar\u012bgi atrast laiku, lai vismaz divas reizes ned\u0113\u013c\u0101 30\u00a0\u2013 60 min\u016btes vingrotu, nodarbotos ar aerobiku vai trena\u017eieru z\u0101l\u0113, vislab\u0101k speci\u0101lista vad\u012bb\u0101. “Sirds un asinsvadu treni\u0146am, vielmai\u0146as uzlabo\u0161anai fiziskaj\u0101m aktivit\u0101t\u0113m j\u0101b\u016bt intens\u012bv\u0101m\u00a0\u2013 t\u0101, ka piere un mugura nosv\u012bst. Vingrojumi mugurkaula un loc\u012btavu slim\u012bbu profilaksei neprasa lielu intensit\u0101ti, slodzi, bet gan v\u0113rsti uz to atk\u0101rto\u0161anu, lai izkustin\u0101tu loc\u012btavas visos iesp\u0113jamos veidos,” nor\u0101da fizioterapeite. <\/p>\n

\u013boti svar\u012bgas ir ar\u012b t\u0101 saucam\u0101s relaks\u0101cijas pozas, kas atslogo tos musku\u013cus, kas darba viet\u0101 tiek visvair\u0101k noslogoti, cie\u0161 no p\u0101rslodzes. Sare\u017e\u0123\u012bt\u0101k\u0101s var praktiz\u0113t vakaros p\u0113c darba m\u0101j\u0101s, bet vienk\u0101r\u0161\u0101k\u0101s\u00a0\u2013 tie\u0161i darba viet\u0101. T\u0101s izpild\u012bt pareizi iem\u0101c\u012bs fizioterapeits. <\/p>\n

Viena no visefekt\u012bv\u0101kaj\u0101m profilakses metod\u0113m ir mas\u0101\u017ea. Agr\u0101k to veica kursu veid\u0101 vienu divas reizes gad\u0101, bet m\u016bsdien\u0101s arvien popul\u0101r\u0101kas k\u013c\u016bst profilaktisk\u0101s mas\u0101\u017eas reizi vien\u0101 div\u0101s ned\u0113\u013c\u0101s.<\/p>\n

Akt\u012bv\u0101ka diena biroj\u0101<\/font><\/strong><\/p>\n