Yayin da aikin ofis ke ƙara zama wani ɓangare na rayuwarmu ta yau da kullun, ciyar da sa'o'i masu tsayi a tsaye a zaune, ciwon baya yana faruwa. Don kare bayanku, wasu masu sauƙi, nasihar yau da kullun na iya taimakawa kawar da wannan mai kallo. 

1. Mikewa

Kyakkyawan reflex lokacin tashi daga gado: shimfiɗa! Kula da bayanku yana farawa da safe, lokacin da jiki har yanzu yana kangaggu daga tsawon awanni da aka yi kwance a wuri ɗaya. 

Motsa jiki mai sauƙi amma mai tasiri da zaran ka tashi daga gado: yayin tsaye, haɗa hannuwanku zuwa sama kuma ku yi tsayi kamar kuna son taɓa rufin, ba tare da kunyar bayanku ba. 

Wasu yoga da motsa jiki na numfashi suma sun dace don haɓaka lafiyar jikin ku, kamarshimfiɗa cat ko matsayin ɗan yaro. 

Yi hankali, duk da haka, don kada ku cutar da kanku, shimfidawa bai kamata ya haifar da ciwo ba.

2. Fifita jakar baya

Ko muna ɗaukar jakar hannu, jakar komputa, jakar siyayya ko ma jakar makaranta ta yara, ɗauke ta a gefe ɗaya kawai tana daidaita ma'aunin jiki. Mafi kyawun mafita shine ɗaukar jakar baya wanda ke rarraba nauyi daidai a kafadu biyu.

Ga waɗanda ba za su iya kawo kansu ba, sun fi son jakar hannu tare da madaidaicin madauri don a iya sawa a kan kafada. Daidaita shi don jakar ta taɓa saman kwatangwalo, daidai da ƙashin iliac. Ka tuna: sanya shi a matsayin haske kamar yadda zai yiwu kuma a canza gefe!

Lokacin siyayya, ɗauki jaka a kowane hannu don rarraba kayan a ɓangarorin biyu.

3. Yi wasanni

Yaki da ciwon baya baya nufin kwanciya da hutawa baya, akasin haka! Ƙarfafa bayanku zai zama mai fa'ida. Yi aikin motsa jiki na yau da kullun kamar yin iyo, keke, motsa jiki, motsa jiki ko yoga. 

Waɗannan darussan daban -daban za su ƙarfafa ƙusoshin ku kuma su taimaka wa kashin baya. 

4. Yi hali da kyau

“Tashi tsaye”! Wannan magana ce da muka ji sau da yawa a lokacin ƙuruciyarmu, amma ba mu mai da hankali sosai ba. Amma kula da bayanku yana farawa a can.

Matsayin zama madaidaiciya shine wanda ke buƙatar ƙoƙari na yau da kullun, yana da wahala a kiyaye lokacin da damuwa da aiki ya mamaye mu kuma muna ƙarewa a gaban kwamfutar mu.

Saboda haka, lokacin da kake zaune, ka tuna ka miƙe tsaye ka buɗe ƙafafunka ! Ya kamata a sanya gindinku a ƙasan kujera, ƙafafunku da gwiwoyinku su zama kusurwar dama, ƙafafunku su zama madaidaiciya kuma a matsa bayanku a kan maƙasudin baya. 

Stools ba su da kyau don tsayuwar ku: ba tare da tallafi ba, bayanku a tsaye yake, don haka ku guji su!

5. Barci a bayan ka ko gefen ka

Dormir a ciki ba shine madaidaicin matsayi ba saboda yana kara jaddada baka a cikin yankin lumbar kuma yana tilasta muku juyar da kanku gefe guda, wanda zai iya ba ku ciwon wuya.

Barci a bayanku ya fi kyau ga kashin baya sai dai masu shaƙatawa ko waɗanda ke da lamuran bacci.

Barci a gefe yana sauƙaƙe kashin ku kuma yana taimakawa hana reflux na ciki.

Magani: Maye matsayi don yin bacci a bayanka da gefenka, da ɗaukar shimfiɗar gado mai kyau, wannan kuma zai inganta ingancin bacci. 

Anne-Flore Renard ne adam wata

Karanta kuma: Menene mafi kyawun matsayi don barci?