{"id":1445,"date":"2024-12-14T11:32:11","date_gmt":"2024-12-14T11:32:11","guid":{"rendered":"https:\/\/infonaujiena.lt\/?p=1445"},"modified":"2025-01-08T11:38:08","modified_gmt":"2025-01-08T11:38:08","slug":"nugaros-skausmas","status":"publish","type":"post","link":"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/","title":{"rendered":"Nugaros skausmas"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Kaip_tinkamai_isirengti_ergonomiska_darbo_vieta_namuose\" >Kaip tinkamai \u012fsirengti ergonomi\u0161k\u0105 darbo viet\u0105 namuose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Kodel_ergonomiska_darbo_vieta_svarbi\" >Kod\u0117l ergonomi\u0161ka darbo vieta svarbi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Dazniausios_netinkamos_darbo_vietos_pasekmes\" >Da\u017eniausios netinkamos darbo vietos pasekm\u0117s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Pagrindiniai_ergonomiskos_darbo_vietos_elementai\" >Pagrindiniai ergonomi\u0161kos darbo vietos elementai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Kaip_isvengti_ilgalaikio_sedejimo_pasekmiu\" >Kaip i\u0161vengti ilgalaikio s\u0117d\u0117jimo pasekmi\u0173?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Pratimai_darbo_pertrauku_metu\" >Pratimai darbo pertrauk\u0173 metu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Papildomi_patarimai_darbo_vietai_namuose\" >Papildomi patarimai darbo vietai namuose<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Kada_kreiptis_i_specialista\" >Kada kreiptis \u012f specialist\u0105?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/infonaujiena.lt\/index.php\/2024\/12\/14\/nugaros-skausmas\/#Ergonomiska_darbo_vieta_%E2%80%93_jusu_sveikatos_pagrindas\" >Ergonomi\u0161ka darbo vieta \u2013 j\u016bs\u0173 sveikatos pagrindas<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaip_tinkamai_isirengti_ergonomiska_darbo_vieta_namuose\"><\/span>Kaip tinkamai \u012fsirengti ergonomi\u0161k\u0105 darbo viet\u0105 namuose?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kodel_ergonomiska_darbo_vieta_svarbi\"><\/span>Kod\u0117l ergonomi\u0161ka darbo vieta svarbi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>Dirbant namuose, da\u017enai ignoruojame darbo vietos ergonomik\u0105, o tai gali sukelti nugaros, kaklo ir pe\u010di\u0173 skausmus. Netinkama darbo aplinka padidina stuburo apkrov\u0105, silpnina raumenis ir ma\u017eina produktyvum\u0105. Tinkamai \u012frengta darbo vieta u\u017etikrina komfort\u0105, sveikat\u0105 ir efektyvum\u0105.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dazniausios_netinkamos_darbo_vietos_pasekmes\"><\/span>Da\u017eniausios netinkamos darbo vietos pasekm\u0117s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li><strong>Netaisyklinga laikysena:<\/strong> Ilgalaikis s\u0117d\u0117jimas blogoje pad\u0117tyje apkrauna stubur\u0105.<\/li>\n\n\n\n<li><strong>Nugaros ir kaklo skausmai:<\/strong> Nepatogus stalas ar k\u0117d\u0117 sukelia raumen\u0173 \u012ftamp\u0105.<\/li>\n\n\n\n<li><strong>Rank\u0173 ir rie\u0161\u0173 diskomfortas:<\/strong> Netinkamai pad\u0117ta klaviat\u016bra ar pel\u0117 gali lemti rie\u0161o kanalo sindrom\u0105.<\/li>\n\n\n\n<li><strong>Aki\u0173 \u012ftampa:<\/strong> Netinkamai i\u0161d\u0117stytas ekranas sukelia aki\u0173 pervargim\u0105.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pagrindiniai_ergonomiskos_darbo_vietos_elementai\"><\/span>Pagrindiniai ergonomi\u0161kos darbo vietos elementai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li><strong>Darbo stalas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Stalo auk\u0161tis turi b\u016bti toks, kad alk\u016bn\u0117s b\u016bt\u0173 90 laipsni\u0173 kampu, kai rankos guli ant stalo pavir\u0161iaus.<\/li>\n\n\n\n<li>Pasirinkite stal\u0105 su pakankamai vietos kojoms ir \u012frangai.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ergonomi\u0161ka k\u0117d\u0117:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Naudokite k\u0117d\u0119 su reguliuojamu auk\u0161\u010diu, juosmens atrama ir porankiais.<\/li>\n\n\n\n<li>Nugara tur\u0117t\u0173 b\u016bti tiesi, o p\u0117dos \u2013 tvirtai ant grind\u0173 arba pakojo.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kompiuterio ekranas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ekranas turi b\u016bti aki\u0173 lygyje, kad nereik\u0117t\u0173 lenkti ar kelti galvos.<\/li>\n\n\n\n<li>Atstumas nuo aki\u0173 iki ekrano \u2013 apie 50\u201370 cm.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Klaviat\u016bra ir pel\u0117:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Klaviat\u016bra turi b\u016bti tiesiai prie\u0161ais jus, o rankos \u2013 patogioje, neutralioje pad\u0117tyje.<\/li>\n\n\n\n<li>Pel\u0119 laikykite \u0161alia klaviat\u016bros, kad suma\u017eintum\u0117te rie\u0161o \u012ftamp\u0105.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ap\u0161vietimas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Naudokite nat\u016bral\u0173 arba netiesiogin\u012f dirbtin\u012f ap\u0161vietim\u0105, kad i\u0161vengtum\u0117te akinimo.<\/li>\n\n\n\n<li>Ekranas netur\u0117t\u0173 b\u016bti tiesiai prie\u0161 lang\u0105, kad suma\u017eintum\u0117te atspind\u017eius.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaip_isvengti_ilgalaikio_sedejimo_pasekmiu\"><\/span>Kaip i\u0161vengti ilgalaikio s\u0117d\u0117jimo pasekmi\u0173?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li><strong>Darykite pertraukas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Atsistokite ir pajud\u0117kite kas 30\u201360 minu\u010di\u0173.<\/li>\n\n\n\n<li>Pertrauk\u0173 metu atlikite tempimo ar kv\u0117pavimo pratimus.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Naudokite stovim\u0105 darbo stal\u0105:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pakaitomis dirbkite s\u0117d\u0117dami ir stov\u0117dami, kad suma\u017eintum\u0117te stuburo apkrov\u0105.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Integruokite jud\u0117jim\u0105 \u012f darbo dien\u0105:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Naudokite \u017eingsniamat\u012f ir siekite atlikti bent 10 000 \u017eingsni\u0173 per dien\u0105.<\/li>\n\n\n\n<li>Kalb\u0117dami telefonu vaik\u0161\u010diokite po kambar\u012f.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Stiprinti raumenis:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Reguliariai atlikite nugaros, pilvo ir kaklo stiprinimo pratimus, kad i\u0161vengtum\u0117te raumen\u0173 silpnumo.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pratimai_darbo_pertrauku_metu\"><\/span>Pratimai darbo pertrauk\u0173 metu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li><strong>Kaklo tempimas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0160velniai lenkite galv\u0105 \u012f \u0161onus, \u012f priek\u012f ir atgal. Laikykite 10 sekund\u017ei\u0173 kiekviena kryptimi.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Pe\u010di\u0173 sukimas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pakelkite pe\u010dius prie aus\u0173 ir sukite \u012f priek\u012f, tada atgal. Kartokite 10 kart\u0173.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Stuburo sukimai:<\/strong>\n<ul class=\"wp-block-list\">\n<li>S\u0117d\u0117dami pad\u0117kite rank\u0105 ant prie\u0161ingos kelio pus\u0117s ir \u0161velniai pasisukite.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Stov\u0117jimas ant vienos kojos:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Atsistokite ant vienos kojos, kad pagerintum\u0117te balans\u0105 ir aktyvuotum\u0117te koj\u0173 raumenis.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Papildomi_patarimai_darbo_vietai_namuose\"><\/span>Papildomi patarimai darbo vietai namuose<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Naudokite pagalv\u0117l\u0119 juosmens atramai, jei k\u0117d\u0117 neturi tinkamos atramos.<\/li>\n\n\n\n<li>Pasir\u016bpinkite, kad aplinkui b\u016bt\u0173 pakankamai vietos jud\u0117jimui.<\/li>\n\n\n\n<li>Suma\u017einkite triuk\u0161mo ir kit\u0173 bla\u0161kymo \u0161altini\u0173 kiek\u012f, kad pagerintum\u0117te d\u0117mesio koncentracij\u0105.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_kreiptis_i_specialista\"><\/span>Kada kreiptis \u012f specialist\u0105?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><br>Jei patiriamas nuolatinis kaklo ar rie\u0161\u0173, <strong><a href=\"https:\/\/www.kinesis.lt\/nugaros-skausmas\" title=\"\">nugaros skausmas<\/a><\/strong>, nepaisant ergonomi\u0161kos darbo vietos, kreipkit\u0117s \u012f kineziterapeut\u0105. Jis pad\u0117s nustatyti problemos prie\u017east\u012f ir pasi\u016blys sprendimus.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ergonomiska_darbo_vieta_%E2%80%93_jusu_sveikatos_pagrindas\"><\/span>Ergonomi\u0161ka darbo vieta \u2013 j\u016bs\u0173 sveikatos pagrindas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><br>Tinkamai \u012frengta darbo vieta ne tik apsaugo nuo sveikatos problem\u0173, bet ir pagerina produktyvum\u0105 bei bendr\u0105 savijaut\u0105. Investuokite \u012f savo sveikat\u0105, nes ji yra svarbiausia darbo priemon\u0117.<\/p>\n\n\n\n<p><strong>Daugiau informacijos rasite svetain\u0117je:<\/strong> <a href=\"https:\/\/www.kinesis.lt\">Kinesis.lt<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kaip tinkamai \u012fsirengti ergonomi\u0161k\u0105 darbo viet\u0105 namuose? Kod\u0117l ergonomi\u0161ka darbo vieta svarbi? Dirbant namuose, da\u017enai ignoruojame darbo vietos ergonomik\u0105, o tai gali sukelti nugaros, kaklo ir pe\u010di\u0173 skausmus. Netinkama darbo aplinka padidina stuburo apkrov\u0105, silpnina raumenis ir ma\u017eina produktyvum\u0105. Tinkamai \u012frengta darbo vieta u\u017etikrina komfort\u0105, sveikat\u0105 ir efektyvum\u0105. Da\u017eniausios netinkamos darbo vietos pasekm\u0117s Pagrindiniai ergonomi\u0161kos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-paslaugos"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/posts\/1445","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/comments?post=1445"}],"version-history":[{"count":1,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/posts\/1445\/revisions"}],"predecessor-version":[{"id":1448,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/posts\/1445\/revisions\/1448"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/media\/1447"}],"wp:attachment":[{"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/media?parent=1445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/categories?post=1445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infonaujiena.lt\/index.php\/wp-json\/wp\/v2\/tags?post=1445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}