"Owu... umqolo wam!" Ngaba wakha waziva ungakwazi ukugoba okanye ukolula umqolo wakho? Ngaba wakha waziva iintlungu eziqatha zomqolo ngelixa uphakamisa into enzima okanye ngequbuliso ujika umqolo wakho? Le yingxaki eqhelekileyo kubantu abaninzi kwilizwe lethu, ingakumbi abantu abancinci nabakwiminyaka ephakathi. Umqolo wethu uyinkimbinkimbi kakhulu kunokuba sicinga. Ngoko ke nempazamo encinci inokubangela olu hlobo lwentlungu. Namhlanje, masithethe ngale ntlungu yomqolo, okanye njengoko sihlala siyibiza, ukukruquka umqolo.
Kalula nje, yintoni iStrain kunye neSprain?
Nangona sihlala sisebenzisa la magama mabini ngokutshintshana, kukho umahluko omncinci kumagama ezonyango. Khawucinge nje, ukuba uyiqonda kakuhle le nto, uya kufumana ukuqonda okukhulu.
- Yintoni ukuxinwa? Cinga ngezihlunu ezijikeleze umqolo wethu kunye neebhanti eziqinileyo ezidibanisa ezo zihlunu namathambo ethu, ezibizwa ngokuba zii-tendons, njengezifana neebhanti zerabha. Ukuxinwa kukwenzakala okwenzeka xa ezi zixinwa kakhulu, zijijekile, okanye zikrazukile.
- Yintoni ukukruneka: Oku kwenzeka kwimisipha, eziziintambo eziqinileyo nezinamaqhina ezidibanisa amathambo omqolo wethu kwaye zithintele ilungu ukuba lingashukumi ngokungeyomfuneko. Xa enye yezi misipha yoluliwe okanye ikrazukile, siyibiza ngokuba kukukruneka .
Ngamafutshane, ukutsaleka kukwenzakala kwemisipha okanye i-tendon. Ukutsaleka kukwenzakala kwemisipha edibanisa amathambo. Nangona kunjalo, iimpawu kunye nonyango lwazo zombini ziyafana kakhulu.
Kutheni sifumana le ntlungu yomqolo? Izizathu eziphambili kunye nezinto ezinobungozi
Akukho nto inye ebangela ukukruneka komqolo. Zininzi izinto ezinokubangela oku.
Izizathu eziphambili
- Ukuphakamisa iintsimbi ngendlela engafanelekanga: Le yeyona nto iphambili neyona ixhaphakileyo. Ukuba uzama ukuphakamisa ubunzima ngaphandle kokugcina umqolo wakho uthe nkqo kwaye ugobe phambili, oko kubeka uxinzelelo olukhulu kwimisipha yakho yangasemva.
- Ukujika okanye ukuwa ngequbuliso: Le meko inokwenzeka ukuba ujika umqolo wakho ngequbuliso okanye uwe ngelixa udlala imidlalo okanye usebenza.
- Uxinzelelo oluphindaphindayo: Abantu abasebenza kwimisebenzi efuna ukunyakaza okuphindaphindwayo (umz., ukuphakamisa iintsimbi, ukulima) basengozini enkulu. Olu xinzelelo silubiza ngokuba yi-chronic stress.
Izinto ezonyusa umngcipheko
Ukongeza kwezi zizathu, imikhwa ethile kunye neemeko zomzimba zinokunyusa umngcipheko wakho wokuba nomqolo otyumkileyo.
| Into enobungozi | Indlela echaphazela ngayo |
|---|---|
| Ukutyeba kwakho | Ukutyeba kakhulu kudla ngokubeka uxinzelelo olukhulu kumqolo ongezantsi (umqolo we-lumbar). |
| Ubuthathaka bemisipha yomqolo neyesisu | Xa inkxaso enikwa umqolo zezi zihlunu inciphile, nokuba yintshukumo encinci inokukhokelela ekwenzakaleni. |
| Ukuma kakubi | Ukugoba umqolo wakho xa uhleli okanye umile kubeka uxinzelelo olungeyomfuneko kwimisipha yakho nakwimisipha. |
| Eminye imidlalo | Abo badlala imidlalo equka ukutyhala nokutsala, njengokuphakamisa iintsimbi, iragbi, kunye nebhola ekhatywayo, basengozini enkulu. |
Uyazi njani ukuba kukukruneka? Iimpawu
Iimpawu zomthambo womqolo ziquka:
- Intlungu: Intlungu ebukhali emqolo ongezantsi. Le ntlungu iba mandundu ngakumbi xa ushukuma, ugoba, okanye uhamba .
- Ukuqhaqhazela okanye ukuqina kwemisipha: Usenokuziva ukuqina ngequbuliso kwemisipha emqolo wakho (ukuqaqamba kwemisipha). Oku kunokuba buhlungu kakhulu.
- Ubunzima bokuhamba: Intlungu ingenza kube nzima ukugoba phambili, ukujika ecaleni, okanye ukuma nkqo.
- Ukuva isandi esithi "pop" okanye "click": Ngamanye amaxesha, ngexesha lokwenzakala, kunokubakho isandi esifana nento eqhekekayo okanye eqhumayo ngaphakathi komqolo.
Into ebalulekileyo kukuba le ntlungu idla ngokuphelela kumqolo ongezantsi. Ukuba ihamba ngeenyawo, ihamba nokungaziva, isenokuba yenye imeko, efana nediski ehluthwe yi-herniated.
Yintoni enokwenziwa ngentlungu yomqolo? Iindlela zonyango
Uninzi lwexesha, ukukruneka kuyaphola kwisithuba seeveki ezimbini ngonyango olulula lwasekhaya. Unyango lunokwahlulwa lube zizigaba ezibini eziphambili.
Inqanaba loku-1: Iiyure zokuqala ezingama-24 ukuya kuma-48
Injongo yethu ephambili ngeli xesha kukunciphisa iintlungu nokudumba.
1. Phumla: Phumla kangangoko unako. Kodwa oko akuthethi ukuba hlala ebhedini iintsuku ezininzi. Phumla usuku olunye okanye ezimbini kwimisebenzi ebangela intlungu.
2. Umkhenkce: Faka ipakethe yomkhenkce (umkhenkce ugqunywe ngetawuli) kwindawo ebuhlungu imizuzu eli-15-20 izihlandlo ezininzi ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu.
3. Izithomalalisi zentlungu: Iyeza elichasene nokuvuvukala elingeyo-steroidal njenge-ibuprofen linokunceda ukunciphisa iintlungu nokudumba. Kodwa kufuneka uhlale ujongana nogqirha wakho ngaphambi kokuba uthathe naluphi na unyango.
Isigaba sesibini: Emva kweentsuku ezimbini
Emva kweentsuku ezimbini zokuqala, injongo yakho mayibe kukuqhela ubomi obuqhelekileyo kancinci kancinci.
Enye yezona mpazamo zinkulu abantu abaninzi abazenzayo kukuhlala ebhedini. Ukwenza njalo kuyawenza buthathaka amalungu omzimba kwaye kulibazise ukuphola.
Ngoko ke, xa intlungu sele inyamezelekile, qala kancinci ukuhamba nokwenza imisebenzi eqhelekileyo. Kodwa kuphephe ukuphakamisa izinto ezinzima okanye imisebenzi ebeka uxinzelelo emqolo wakho kangangeentsuku ezimbalwa.
Uninzi lwabantu luziva lungcono kakhulu kwiiveki ezimbini, kodwa ukuba iintlungu ziyaqhubeka, ugqirha wakho unokukuthumela kwi-physiotherapy.
Ufanele uye nini kugqirha ngoko nangoko?
Nangona ukukruneka nje kungeyongozi, kukho iimpawu ezithile ekufuneka uzikhathaze ngazo. Ukuba unento efana nale, musa ukuchitha ixesha uye kugqirha.
- Ukuba uneentlungu ezinganyamezelekiyo kwaye awukwazi nokuhamba.
- Ukuba uziva ubuthathaka okanye ubuthathaka, imilenze yakho iyahamba kunye nentlungu yomqolo.
- Ukuba into efana neqhuma ibanjwe kwindawo eyonzakeleyo.
- Ukuba ukhe wonzakala umqolo wakho ngale ndlela izihlandlo ezininzi ngaphambili .
- Ukuba awukwazi nokulala ebusuku ngenxa yentlungu.
- Ukuba unezinye iimpawu kunye nentlungu yakho yomqolo, ezinje ngomkhuhlane, ubunzima bokuchama okanye ukukhupha indle .
Umyalezo Wokuya Ekhaya
- Ukutsalwa/ukutyhafa komqolo kukwenzakala kwemisipha okanye imisipha. Yimeko eqhelekileyo kakhulu le.
- Ukuphakamisa okungafanelekanga, ukujika ngequbuliso, kunye nokuma kakubi zezona zinto ziphambili ezibangela oku.
- Ukuphumla kunye nomkhenkce kubaluleke kakhulu kwiintsuku ezimbini zokuqala emva kokwenzakala.
- Musa ukuhlala ebhedini iintsuku ezininzi. Ukuqala imisebenzi eqhelekileyo kancinci kancinci kangangoko kunokwenzeka kuya kukunceda uphile ngokukhawuleza.
- Le meko inokuthintelwa ngokulawula ubunzima bomzimba, ukugcina indlela efanelekileyo yokuma, kunye nokuzilolonga.
- Ukuba unentlungu ebuhlungu, ukungaziva, okanye ubuthathaka emilenzeni yakho, musa ukuyityeshela loo nto kwaye ngokuqinisekileyo bonana nogqirha.
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