"Owu, umqolo wam ubuhlungu yonke intsasa..." Ubucinga oku kusasa? Awuwedwa. Uphando lufumanise ukuba malunga nomntu omnye kwabahlanu kwihlabathi liphela ufumana iintlungu zomqolo ubuncinane kanye ngenyanga. Ngoko ke, ngaba kufuneka ubalekele kugqirha ngenxa yoku? Enyanisweni, akufuneki uhlale usenza njalo. Uninzi lweentlungu zomqolo ziyaphela zodwa kwiiveki ezine ukuya kwezintandathu, nokuba unyango okanye alukho. Ngoko ke kwiimeko ezininzi, ungayilawula le ntlungu ekhaya.
Kodwa, okokuqala kufuneka sazi ukuba xa kungengombono ulungileyo ukuhlala ekhaya, oko kuthetha ukuba kufuneka sibone ugqirha ngoko nangoko. Ezi sizibiza ngokuba "ziiMpawu zeRed Flag."
Iimpawu 'zokukhanya okubomvu' ezifuna unyango olukhawulezileyo
Ukuba unezinye zeempawu ezingezantsi kunye nentlungu yakho yomqolo, musa ukuhlala ekhaya uye kubona ugqirha wakho ngoko nangoko . Oku kubaluleke kakhulu.
| Uphawu / Ithuba | Icacisiwe ngokulula |
|---|---|
| Ibangelwa kukwenzakala | Ukuba umqolo wakho ubuhlungu emva kokuwa okanye ingozi. |
| Intlungu ebuhlungu | Ukuba unentlungu enzima ekwenza ungakwazi ukushukuma emini okanye ukulala ebusuku. |
| Intlungu ehamba emlenzeni | Ukuba intlungu yomqolo ihamba ngomlenze ukusuka edolweni ukuya ezantsi (njenge-sciatica). |
| Ukuba ndindisholo | Ukuba unezinhlungu okanye urhawuzelelwa emilenzeni, ezinyaweni, kwindawo yemiphunga, okanye ejikeleze i-anus yakho. |
| Ezinye iimpawu | Ukuba intlungu yakho emqolo ihamba nomkhuhlane, isicaphucaphu, ukuhlanza, iintlungu zesisu, ubuthathaka, okanye ukubila kakhulu. |
| Ukulahlekelwa lulawulo | Ukuba awukwazi ukulawula umchamo okanye ilindle lakho, le yingxamiseko kwaye kufuneka uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele ngoko nangoko. |
| Iimeko zonyango ezikhoyo | Ukuba unembali ye-osteoporosis okanye umhlaza. |
| Ukunciphisa umzimba kunye namayeza | Ukuba unciphisa umzimba ngaphandle kwesizathu, ukuba uthatha ii-steroids ixesha elide, okanye ukuba usebenzisa iziyobisi. |
Kulungile, ngoko ke ukuba awunazo naziphi na iimpawu ezinzima ezikhankanyiweyo apha ngasentla, masithethe ngeendlela zokunciphisa iintlungu zomqolo ekhaya.
Ukuphumla kubalulekile, kodwa ngendlela eyiyo!
Into yokuqala omawuyenze kukunika umqolo wakho uphumle. Kodwa xa ndisithi uphumle, andithethi ukuba uhlale ebhedini kangangeeveki njengoko bendisenza ngaphambili. Oogqirha bathi, "Leyo yeyona nto imbi onokuyenza emqolo wakho."
Eyona nto ingcono onokuyenza kukuphumla iiyure ezingama-48, okanye malunga neentsuku ezimbini, emva kokuba umqolo wakho ubuhlungu okanye wenzakele.
Emva kwezo ntsuku zimbini, ungaqhubeka kancinci kancinci nemisebenzi eqhelekileyo. Xa ukuqina kunye nentlungu ebukhali emqolo wakho ziphelile, ukuvuka nokuhambahamba, kunye nokwenza imisebenzi elula kuya kunceda ekunciphiseni iintlungu kunye nokuqina.
I-compress eshushu? I-compress eqhwa? Yeyiphi engcono?
Ukufaka ibhotile yamanzi ashushu okanye ipakethe yomkhenkce ngqo kwindawo ebuhlungu umqolo wakho kunokunceda ukunciphisa ukudumba nokunciphisa iintlungu. Ezinye izifundo zibonisa ukuba ubushushu bunokuba luncedo ngakumbi kunomkhenkce, kodwa zombini ezi ndlela zibonakalisiwe ukuba zinceda ekuthomalaliseni iintlungu zomqolo.
Ngamafutshane, kunje.
- Ubushushu: Oku kubangela ukuba imithambo yegazi ivuleke. Oku kwandisa ukuhanjiswa kweoksijini kumqolo, nto leyo enciphisa ukuqina kwemisipha.ukuqaqamba kwemisipha ) kuyancitshiswa.
- Umkhenkce: Oku kubangela ukuba imithambo yegazi inciphe, nto leyo enciphisa ukuhamba kwegazi kwindawo leyo kwaye inciphise ukudumba. Nangona kusenokuba buhlungu kancinci ekuqaleni, kunokubonelela ngoncedo kwiintlungu ezinzulu.
Kwizinto ezishushu ezixineneyo, ungasebenzisa ibhotile yamanzi ashushu okanye i-heating pad. Kwizinto ezishushu ezixineneyo, akufuneki uthenge i-ice pack kwikhemesti. Ungasebenzisa nepakethi yemifuno eqandisiweyo efrijini ekhaya, isongelwe ngelaphu. Emva koko akuyi kufuneka uphume unesihlungu somqolo.
Izinto ekufuneka uzazi xa usebenzisa iintlungu zobuhlungu
Kufunyenwe ukuba amayeza okudambisa iintlungu athengiswa ngaphandle kwemvume kagqirha afana neparacetamol okanye amayeza angengo-steroidal anti-inflammatory (NSAIDs), afana ne -ibuprofen kunye ne-naproxen, anceda ekunciphiseni iintlungu zomqolo.
Kodwa ngaphambi kokuba uzisebenzise ezi zinto, kulungile ukuthetha nogqirha wakho, kuba ukuba unezinye izifo (umz. isifo sesisu, isifo sezintso, isifo sesibindi), la mayeza asenokungakulungeli.
- Amayeza e-NSAID (afana ne-ibuprofen) anokubangela ukudumba kwesisu, isifo se-gastritis, kunye nomonakalo wezintso.
- I-Paracetamol inokubangela umonakalo kwisibindi ukuba ithathwa ngeedosi eziphezulu ixesha elide.
Ezi ziphumo bezingalindelekanga zihlala zenzeka xa kusenziwa iidosi eziphezulu ixesha elide, kodwa kubalulekile ukucinga ngokhuseleko.
Ukongeza, ungasebenzisa iikhrimu kunye neejeli zokunciphisa iintlungu. Iimveliso ezifana ne-Aspercreme, i-Bengay, kunye ne-Icy Hot, eziqulethe izithako ezifana ne-capsaicin, i-camphor, kunye ne-menthol, zibonelela ngokukhululeka okwethutyana kwiintlungu.
Ukuzilolonga yeyona ndlela ilungileyo yokuphelisa iintlungu zomqolo!
Nangona kungekho mthambo uthile weentlungu zomqolo othi "nanku lo mthambo ekufuneka uwenze", ngokubanzi, umthambo ubaluleke kakhulu kubantu abaneentlungu zomqolo. Kungagcina ukuguquguquka (ukuhamba) komqolo.
Eyona nto ibalulekileyo: Musa ukwenza umthambo xa umqolo wakho uqinile kwaye unentlungu enzima. Oku kuya kwenza intlungu ibe mandundu. Nje ukuba intlungu iphele, qalisa ukwenza umthambo wokuzolula rhoqo.
Ukuba ukhe wayenza i-physiotherapy ngaphambili kwaye uyazi ukuba zeziphi imithambo ekufuneka uzenze, qala ngaloo mithambo ilula. Kodwa ukuba awuqinisekanga,Eyona nto ingcono onokuyenza kukubuza ugqirha okanye ingcali yezonyango ukuze ufunde imithambo efanelekileyo kuwe.
Ngokwesiqhelo, ingcali yezonyango ingacebisa imithambo efana nale kuwe:
- Ukuzilolonga okwandisa umgama phakathi kwamathambo omqolo nokunciphisa uxinzelelo lwemithambo-luvo.
- Ukuzilolonga ukuze wolule izihlunu zomqolo nezesinqe.
- Ukuzilolonga okuqinisiweyo.
- Ukuzilolonga nge-aerobics njengokuhamba nokudada ukuze umzimba uphile kakuhle.
Umyalezo Wokuya Ekhaya
- Uninzi lwexesha, iintlungu zomqolo azibi zimbi kakhulu kwaye ziya kuphola ngokwazo kwiiveki ezimbalwa.
- Ukuba uneempawu 'zokukhanya okubomvu' ezikhankanyiweyo kweli nqaku (ezifana nomkhuhlane, ukungaziva mnandi, ukulahlekelwa lilungelo lokulawula amathumbu/umchamo), musa ukuhlala ekhaya uye kugqirha ngoko nangoko.
- Xa intlungu iqala, phumla iintsuku ezi-1-2. Emva koko qalisa ukuhamba rhoqo kwaye wenze imisebenzi eqhelekileyo. Musa ukuhlala ebhedini.
- Uxinzelelo olushushu okanye olubandayo lunokunciphisa iintlungu.
- Thetha nogqirha wakho ngaphambi kokuba uthathe amayeza okudambisa iintlungu, ingakumbi ukuba unezinye iingxaki zempilo.
- Xa intlungu iphelile, qala umthambo olula njengoko ugqirha wakho eyalele. Le yeyona ndlela ilungileyo yokuthintela iintlungu zomqolo ekuhambeni kwexesha.
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