Ngaba nawe uneentlungu zomqolo kwaye awukwazi ukusebenza? (Intlungu Yomqolo Ophantsi) Masithethe ngale nto!

Iintlungu zomqolo yingxaki abantu abaninzi abanayo kule mihla, akunjalo? Ngamanye amaxesha, iintlungu zomqolo eziqatha nezingalindelekanga zinokwenza kube nzima ukwenza imisebenzi yemihla ngemihla kangangeentsuku. Ngoko ke, ukuba nawe unengxaki yolu hlobo lweentlungu zomqolo ezisezantsi ngequbuliso, eli nqaku liza kukunceda uphile ngokukhawuleza.

Khumbula le nto ibalulekileyo kuqala!

Amacebiso esiwabelana ngawo kweli nqaku ancede abantu abaninzi ukunciphisa iintlungu zomqolo. Nangona kunjalo,

Ukuba uziva intlungu yakho emqolo iba mandundu ngelixa usenza ezi zinto, okanye ukuba intlungu ibonakala ngathi yehla ngemilenze yakho, nceda uyeke ukuyenza ngoko nangoko uze ubone ugqirha okanye ingcali yezonyango ngoko nangoko. Kubaluleke kakhulu, kulungile?

Imfihlo ephambili yokuphola ngokukhawuleza kule ntlungu yomqolo ngequbuliso `(Acute Low Back Pain)` kukugcina umqolo wethu ugobile ngendlela yendalo, oko kukuthi, umqolo ogobile kancinci `(lordosis)` esinqeni. Oku sikubiza ngokuba yi-`normal curve yomqolo``. Ngokuxhasa umqolo ogobile ngale ndlela, ungaphola ngokukhawuleza. Ngokwesiqhelo, emva kokuba le ntlungu yomqolo ngequbuliso ifikile, zama ukuhlala kule ndawo kangangeentsuku ezili-10 ukuya kwezingama-20.

Uhlala njani kakuhle?

Ukuhlala phantsi yinto ekufuneka uyinciphise xa uneentlungu zomqolo. Kodwa ukuba kufuneka uhlale phantsi, musa ukuhlala ixesha elide. Hlala phantsi ixesha elifutshane, njengemizuzu eli-10 ukuya kweli-15.

Lumka kwezi zinto xa uhleli:

• Inkxaso yomqolo: Xa uhleli, beka inkxaso encinci kwigophe lomqolo wakho, ngaphezulu nje kwesinqe sakho. Le ingaba yithawula eligoqiweyo okanye i-lumbar roll.
• Indlela oma ngayo: Izinqe zakho namadolo akho kufuneka abe kwinqanaba elifanayo, kwi-engile ye-90-degree ukuze kube ngokuchanekileyo. Ukuba kuyimfuneko, sebenzisa indawo yokuphumla iinyawo okanye isitulo ukuxhasa iinyawo zakho. Musa ukunqumla imilenze yakho, kwaye gcina iinyawo zakho zithe tyaba phantsi.

Nantsi indlela yokufumana indlela yokuhlala ngokufanelekileyo ngaphandle kokuxhaswa ngumqolo:

Khawucinge ukuba awunayo i-lumbar roll. Emva koko yenza oku:

1. Hlala phambili esitulweni uze ugobe phambili ngokupheleleyo, ngokungathi uyonqena.

2. Yima nkqo uze ugobe umqolo wakho phezulu kangangoko unako. Bamba le ndawo imizuzwana embalwa.

3. Emva koko phumza kancinci indlela oma ngayo umzimba (malunga needigri ezili-10). Yileyo ndlela omele uhlale ngayo ngokufanelekileyo.

Ezinye iingcebiso ezimbalwa:

• Ukukhetha isitulo: Ukuba kunokwenzeka, hlala kwisitulo esinomqolo ophakamileyo, inkxaso encinci, kunye neendawo zokubeka iingalo. Ukuba uhlala kwindawo ethambileyo njengesofa, umqolo wakho uya kujika kwaye umqolo wakho awuyi kufumana nkxaso.
• Indawo yokusebenzela:Ukuba useofisini, lungisa ubude besitulo sakho nedesika yakho ukuze ukwazi ukusebenza ngokukhululeka. Hlala kufutshane nomsebenzi wakho, uze uwutsale kancinci ujonge kuwe. Lala iingqiniba zakho nezandla zakho ezingalweni zesitulo sakho okanye edesikeni, kwaye ugcine amahlombe akho ekhululekile.
• Izitulo ezijikelezayo: Ukuba ukwisitulo esijikelezayo esinamavili, musa ukujika nje esinqeni. Jika umzimba wakho wonke.
• Xa uvuka: Xa uvuka kwindawo ohleli kuyo, yima ngenyawo imilenze yakho ithe tye uze ufike ngaphambili kwesitulo. Musa ukugoba usuka esinqeni. Wakuba uvukile, yenza malunga ne-10 imiqolo engasemva. Oku kulungile kumqolo wakho.

Uwunyamekela njani umqolo wakho ngelixa uqhuba?

Ukuqhuba kunokubangela uxinzelelo emqolo wakho, ngoko khumbula ezi zinto zilandelayo:

• Inkxaso yomqolo: Nalapha, njengoko bekutshiwo ngaphambili, gcina inkxaso efanelekileyo (i-lumbar roll) elandela umqolo ogobileyo.
• Indlela yokulungisa isihlalo: Amadolo akho kufuneka abe phezulu okanye ngaphezulu kancinci kwesinqe sakho. Lungisa isihlalo ukuze sibe kufutshane nevili lokuqhuba kwaye sixhase umqolo wakho ogobileyo. Isihlalo kufuneka sibe kufutshane ngokwaneleyo ukuze amadolo akho akwazi ukugoba kwaye iinyawo zakho zifikelele kwi-pedals ngokulula.

Indlela yokuma elula emqolo xa umi

Ukuma kwindawo enye ixesha elide akulunganga emqolo wakho. Zama oku:

• Indlela oma ngayo: Yima intloko yakho iphezulu, amahlombe angasemva, isifuba singaphandle, kwaye ubunzima bakho busasazwe ngokulinganayo kuzo zombini iinyawo, unamanqe akho ebekwe ngaphakathi.
• Musa ukuma kwindawo enye: Kuphephe ukuma kwindawo enye ixesha elide kangangoko kunokwenzeka.
• Lungisa ubude bomsebenzi wakho: Ukuba kunokwenzeka, lungisa ubude bedesika yakho bube kumgangatho ofanelekileyo kuwe.
• Umlenze omnye uphakame: Xa umile, zama ukugcina umlenze omnye uphakame phezu kwesitulo okanye ibhokisi encinci. Tshintsha imilenze rhoqo emva kwemizuzu embalwa.
• Xa usebenza ekhitshini: Xa usebenza ekhitshini, vula ikhabhathi engaphantsi kwesinki uze ufake umlenze omnye ngaphakathi. Tshintsha imilenze rhoqo emva kwemizuzu emi-5 ukuya kweli-15. Oku kuya kunika umqolo wakho ukuphumla okukhulu.

Xa ulele phantsi, uhleli, uguqile

Xa usenza izinto ezinje, kufuneka uqale ucinge ngendlela oza kuyisebenzisa ngayo indawo. Ukuba ufuna ukuhlala phantsi okwethutyana, ukuguqa licebo elihle. Nokuba ukwenza njani, khumbula ezi zinto zilandelayo:

• Jonga into esemhlabeni uze ugcine iinyawo zakho zithe qelelene kancinci.
• Qinisa izihlunu zesisu sakho uze usebenzise imilenze yakho ukuze uzithobe.

Ukuba uphakamisa iintsimbi, yenza njalo (kodwa kuphephe ukuphakamisa iintsimbi kangangoko unako!)

Enyanisweni, kungcono ukukuphepha ukuphakamisa umzimba kangangoko unako xa uneentlungu zomqolo. Kodwa ukuba kufuneka uphakamise into ethile, landela la manyathelo.

• Umlinganiselo wobunzima: Musa ukuphakamisa izinto ezimile ngendlela engaqhelekanga okanye ezinobunzima obungaphezulu kwe-13-14 yeekhilogram (iikhilogram ezingama-30).
• Yima nkqo:Ngaphambi kokuba uphakamise nantoni na, qiniseka ukuba ume kakuhle.
• Indlela eyiyo: Xa uphakamisa into engaphantsi kwesinqe sakho, gcina umqolo wakho uthe nkqo uze ugobe amadolo akho kunye nezinqe . Ungaze ugobe phambili esinqeni ngelixa ugcina amadolo akho ethe nkqo. Le yimpazamo eyenziwa ngabantu abaninzi!

Nazi iindlela ezifanelekileyo zokuphakamisa ubunzima:

1. Yima kufutshane nento oza kuyiphakamisa, iinyawo zakho zithe qelelene kancinci, neenyawo zakho zithe tyaba emhlabeni.

2. Qinisa izihlunu zesisu sakho uze uphakamise ubunzima ngemilenze yakho .

3. Goba amadolo akho uze uwalungise. Musa ukuyiphakamisa loo nto ngokungathi iphoswe ngequbuliso.

4. Yima ngokuthe nkqo, ungajiki. Hlala ugcina imilenze yakho ithe nkqo xa uphakamisa iintsimbi.

5. Ukuba uphakamisa into etafileni, yitsale uye emaphethelweni etafile uze uyisondeze emzimbeni wakho. Goba amadolo akho uze usondele kwinto leyo. Phakamisa into ngemilenze yakho uze ume nkqo.

6. Kuphephe ukuphakamisa izinto ezinzima ngaphezu komgangatho wesinqe.

7. Bamba izinto ezifana neepasela kufutshane nomzimba wakho, ugobe iingalo zakho. Gcina izihlunu zakho zesisu ziqinile kwaye uhambe kancinci ngamanyathelo amancinci.

8. Xa ubeka into phantsi , yenza ngendlela efanayo naleyo uyiphakamise ngayo. Gcina iinyawo zakho zithe tyaba, qinisa izihlunu zakho zesisu, kwaye ugobe izinqe namadolo akho njengoko uyibeka phantsi.

Xa uthatha into evela phezulu

• Xa uphakamisa into ephakame kakhulu, sebenzisa isitulo okanye isitulo esincinci ukuze uziphakamisele kuloo nqanaba.
• Sondela kangangoko unako kwinto ofuna ukuyifumana.
• Yiba nombono olungileyo wokuba into oza kuyiphakamisa inzima kangakanani.
• Phakamisa ngezandla zombini.

Izinto ekufuneka uzilumkele xa ulele kwaye ulele ebhedini

Ukulala kakuhle kubaluleke kakhulu kwiintlungu zomqolo.

• Umatrasi: Khetha umatrasi oqinileyo ongatshoniyo, kunye ne-box spring. Ukuba kuyimfuneko, beka ibhodi phantsi komatrasi. Ukuba kuyimfuneko, ungalala phantsi.
• Umkhwa: Ukuba uqhele ukulala kwindawo ethambileyo, ukutshintshela kwindawo eqinileyo ngequbuliso kunokunyusa intlungu. Zama ukufumana indawo ekulungeleyo.
• Inkxaso yeLumbar: Ukunxiba i-lumbar support xa ulele ebusuku kunokunceda. Ishiti yokulala okanye itawuli esongiweyo esinqeni sakho nayo inokunceda.
• Indawo yokulala: Zama ukulala kwindawo enceda ukugcina umqolo wakho ukwindawo efanelekileyo (umzekelo, ukulala ngomqolo wakho ugobile, okanye ukulala ngecala amadolo akho agobile kancinci). Ungaze ulale ngecala amadolo akho esondele esifubeni sakho.
• Xa uphuma ebhedini: Xa uvuka ulele ebhedini, qala ngokujika uye ecaleni, uphakamise amadolo omabini phezulu, uze uvumele imilenze yakho ixhonywe phezu kwecala lebhedi. Emva koko uzinyuse ngezandla zakho. Musa ukugoba phambili esinqeni.

Ezinye iingcebiso ezibalulekileyo

• Nciphisa umsebenzi obandakanya ukugoba phambili ukusuka esinqeni okanye ukuwa phantsi kangangoko kunokwenzeka.
• Xa ukhohlela okanye uthimla, yima ngeenyawo ukuba kunokwenzeka uze ugobe kancinci ukuze umqolo wakho ugobe.
• Lala ngecala ugobe amadolo. Ungabeka nomqamelo phakathi kwamadolo akho.
• Kuphephe ukulala ngesisu sakho kangangoko kunokwenzeka.
• Ukuba ulala ngomqolo, beka imiqamelo phantsi kwamadolo akho kunye nomqamelo omncinci phantsi kwegophe lomqolo wakho.

Ngoko ke, masikhumbule oku? (Umyalezo oya nawo ekhaya)

Intlungu ebuhlungu emqolo osezantsi inokuba ngumceli mngeni. Kodwa ungoyiki. Eyona nto ibalulekileyo kukugcina umqolo wakho ugobile ngokwendalo (lordosis).

• Nciphisa ukuhlala phantsi kangangoko unako. Ukuba kufuneka uhlale phantsi, qiniseka ukuba uxhasa umqolo wakho kakuhle kwaye uhlale umile kakuhle.
• Kuphephe ukuphakamisa iintsimbi kangangoko unako. Ukuba kufuneka uphakamise, yenza njalo ngokufanelekileyo, usebenzisa imilenze yakho ukuphakamisa. Ungaze uphakamise iintsimbi umqolo wakho ugobile!
• Khetha indawo ekulungeleyo umqolo wakho nokuba ulele.
• Ukuba intlungu iyanda ngelixa usenza ezi zinto, okanye ukuba ihla ngemilenze yakho, qiniseka ukuba ubonana nogqirha.

Ukuba ulandela la macebiso, uya kukwazi ukuchacha ngokukhawuleza kwiintlungu zakho zomqolo. Ndikunqwenelela ukuchacha ngokukhawuleza!

Intlungu yomqolo, Intlungu yomqolo, Intlungu yomqolo ephantsi, Intlungu yomqolo ebukhali, Ukuma ngendlela echanekileyo, Iindlela zokuphakamisa ubunzima, Impilo yomqolo