"Owu... umqolo wam..." Utsho kangaphi ngemini oku? Nangona sicinga ukuba iintlungu zomqolo ziqhelekile njengoko sikhula, eneneni, abantu abaninzi bahlushwa yile ntlungu yomqolo kule mihla, nokuba baneminyaka emingaphi. Le meko iye yaxhaphaka kakhulu, ingakumbi ngenxa yezinto ezifana nokuhlala kwindawo enye iiyure ezininzi eofisini, ukuphakamisa iintsimbi ngendlela engafanelekanga, nokuqhuba ixesha elide. Kodwa ayizizo zonke iintlungu zomqolo ekufuneka zoyikwe. Kwiimeko ezininzi, zinokulawulwa ngezinto ezilula ezinokwenziwa ekhaya. Makhe sithethe ngayo namhlanje.
Ngaba iintlungu zomqolo ziqhelekile? Okanye ndifanele ndiye kugqirha?
Lo ngumbuzo omkhulu abantu abaninzi abanawo. Ngaba kufuneka ubalekele kugqirha xa umqolo wakho uqaqamba? Okanye kungcono ukuhlala ekhaya? Ngokwesiqhelo, into efana nokuxinezeleka kwemisipha iya kuphela kwiintsuku ezimbalwa. Kodwa kukho izinto ezithile ezinobungozi ekufuneka siziqwalasele ngokuqinisekileyo. Ukuba ubona into enjalo, bona ugqirha wakho ngokukhawuleza.
Eyona nto ibalulekileyo kukwazi umzimba wakho kwaye ungawutyesheli naziphi na iimpawu ezintsha, ezinzima, okanye ezingaqhelekanga.
Jonga itshathi engezantsi. Ukuba unayo nayiphi na kwezi mpawu, isenokuba yinto enzulu ngakumbi kunentlungu nje yomqolo.
| Uphawu lweFlegi eBomvu | Kalula nje... |
|---|---|
| Intlungu emva kwengozi entsha | Ukuba uqale ukuba neentlungu emqolo emva kokuwa ndaweni ithile okanye ukuba nengozi. |
| Intlungu yomqolo enomkhuhlane | Ukuba uneentlungu zomqolo kunye nomkhuhlane, oku kungaba luphawu losulelo. |
| Ubunzima bokulawula umchamo okanye isitulo | Ukuba awukwazi ukulawula umchamo wakho okanye ukuhamba kwamathumbu emva kokuba intlungu yakho yomqolo iqalile, le yingxamiseko. Yiya kwicandelo lezonyango ezingxamisekileyo (ETU) ngokukhawuleza. |
| Intlungu ebuhlungu engapheziyo nokuba uphumle | Ukuba intlungu ayipheli nokuba uphumle kwaye ulale phantsi, kwaye intlungu inzima. |
| Intlungu okanye ukuba ndindisholo okusasazeka emilenzeni | Ukuba intlungu iqala emqolo ize yehle ngemilenze, okanye ukuba uziva urhawuzelelwa okanye ungenamthungo emilenzeni, olu luphawu loxinzelelo lwemithambo-luvo. |
| Ukunciphisa umzimba ngaphandle kwesizathu | Ukuba awutyi ukutya okanye awuzilolongi, uyaphela ubuthathaka kwaye umqolo wakho uyaqaqamba. |
Ingqwalasela ekhethekileyo kwabo baneminyaka engaphezu kwama-50 ubudala
Ukuba uneminyaka engaphezu kwama-50 ubudala kwaye oku kulandelayo kuyasebenza kuwe, kububulumko ukuxelela ugqirha ukuba uneentlungu zomqolo.
- Ukuba awukaze ube neentlungu zomqolo ngaphambili.
- Ukuba unembali yomhlaza okanye i-osteoporosis.
- Ukuba usebenzisa iziyobisi okanye utywala kakubi.
Ukuba akukho nanye kwezi zinto ikusebenzelayo, makhe sibone ukuba zeziphi iindlela ezilula onokuzisebenzisa ukuze ufumane isiqabu kule ntlungu ekhaya.
Amayeza Asekhaya
1. Phumla, kodwa ungaphumli kakhulu!
Nangona kunokubonakala ngathi licebo elihle ukuhlala ebhedini xa uneentlungu zomqolo, oogqirha bathi ayilocebo lilungileyo. Ngaphandle kokuba ugqirha ekucebise ngokukodwa, ukuhlala ebhedini iintsuku ezingaphezu kwezimbini ngexesha kuya kukulibazisa kuphela ukuchacha kwakho. Kunokukhokelela ekudandathekeni, ukuqhekeka kwegazi emilenzeni yakho, kunye nobuthathaka bemisipha.
Ngoko ke, buyela kwimisebenzi yakho yesiqhelo ngokukhawuleza. Hamba, yenza umsebenzi olula. Kodwa hlala kude nemisebenzi yokuphakamisa izinto ezinzima okanye eyokutsala umqolo okwethutyana.
- Xa ulele: Ukuba ulala ngecala, beka umqamelo phakathi kwamadolo akho. Ukuba ulala ngomqolo , beka umqamelo phantsi kwamadolo akho. Oku kunokunciphisa uxinzelelo emqolo wakho.
2. Unyango Lomkhuhlane Nobushushu
Le yindlela elula kakhulu kwaye isebenzayo, kodwa kufuneka yenziwe ngokufanelekileyo.
- Iintsuku ezimbini zokuqala (iiyure ezingama-48): Into yokuqala omawuyenze kukusebenzisa i-cold pack. Thatha i-ice pack, okanye ibhegi yee-peas okanye iimbotyi ezikhenkcezisiweyo, uyisonge ngelaphu elincinci, uze uyifake kwindawo ebuhlungu malunga nemizuzu eli-15-20. Oku kuya kunciphisa ukudumba, kuyenze loo ndawo ibe ndindisholo, kwaye kunciphise intlungu.
- Emva kweentsuku ezimbini: Ngoku tshintshela ekufudumaleni. Faka ngebhotile yamanzi ashushu okanye itawuli efakwe emanzini ashushu. Ubushushu buya kukhulula izihlunu eziqinileyo kwindawo leyo, buphucule ukuhamba kwegazi , kwaye bunciphise iintlungu. Ukufaka ubushushu ixesha elingaphezu kweveki kusenokungabi luncedo kangako.
3. Ukuzilolonga kunye nomsebenzi
Nokuba uyoyika ukwenza umthambo xa umqolo wakho ubuhlungu, umthambo unokukunceda uphile ngokukhawuleza. Kodwa khumbula, musa ukwenza umthambo xa uneentlungu eziqatha. Nje ukuba intlungu iphele kancinci, ungaqala ukwenza umthambo olula onganzima kakhulu emqolo wakho.
- Eyona ilungileyo: Imisebenzi elula, engenampembelelo ingako njengokudada, ukukhwela ibhayisekile (usebenzisa ibhayisekile engashukumiyo), kunye nokuhamba ngeenyawo.
- I-Yoga : Izifundo ziye zabonisa ukuba ukuzilolonga nge-yoga kunceda kakhulu kwiintlungu zomqolo zexesha elifutshane nezexesha elide.
- Izithomalalisi zentlungu eziqhelekileyo: I-Acetaminophen (efana neTylenol, iPanadol) kunye ne-Ibuprofen (efana ne-Advil, iMotrin), iNaproxen (efana ne-Aleve) inceda ekunciphiseni iintlungu.
- Kubaluleke kakhulu: Ii-NSAID ezifana ne-ibuprofen kunye ne-naproxen zinokubangela izilonda zesisu okanye ukopha kwamathumbu kwabanye abantu. Ngoko ke, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise la mayeza.
- Landela imiyalelo: Soloko usela amayeza akho njengoko kuyalelwe kwiphakheji okanye kwidosi echazwe ngugqirha wakho. Ukuba intlungu yakho ayipheli emva kweentsuku ezili-10 zokusetyenziswa, bona ugqirha.
- Iikhrimu/Izitshizi: Kukho iikhrimu kunye nezitshizi ezinokusetyenziswa kwindawo yentlungu. Ezi zinika uvakalelo olufudumeleyo okanye olupholileyo eluswini, zithomalalisa okwethutyana iintlungu zomqolo ezingaphantsi.
- Ukuba ufumana iintlungu zomqolo kunye neempawu eziyingozi ezifana nomkhuhlane, ukungakhululeki emilenzeni, kunye nokulahlekelwa yindlela yokuchama/indle, bona ugqirha ngokukhawuleza.
- Ukuphumla kuyimfuneko, kodwa ukuhlala ebhedini iintsuku ezingaphezu kwezibini ngexesha kunokulibazisa ukuchacha. Hlala usebenza kangangoko unako.
- Faka ii-compress ezibandayo kwiiyure zokuqala ezingama-48 zentlungu, uze ulandelise ngee -compress ezishushu .
- Xa intlungu iphelile, qala umthambo ongenampembelelo ingako njengokudada nokuhamba. Kodwa kuqala, funa ingcebiso kagqirha.
- Nokuba sisithomalalisi seentlungu esithengiswa ngaphandle kwemvume kagqirha, kubaluleke kakhulu ukuthetha nogqirha wakho malunga nemiphumo emibi enokubakho ngaphambi kokuba usisebenzise.
Kodwa ngaphambi kokuba uqale naluphi na umthambo, kungcono ukubuza ugqirha wakho okanye ingcali ye-physiotherapist ukuba zeziphi imithambo efanelekileyo kuwe.
4. Izibulali-ntlungu
Kukho iintlobo ezahlukeneyo zeentlungu onokuzisebenzisa ekhaya, kodwa kukho izinto ezimbalwa ekufuneka uzazi ngaphambi kokuba uzisebenzise.
5. Ukucinga Nokucamngca
Oku kungabonakala ngathi yingcamango entsha, kodwa ukuzola ingqondo yakho kunokuba nefuthe elikhulu kwiintlungu zomzimba wakho. Izinto ezifana nokucamngca zisusa ingqalelo yakho kwiintlungu kwaye zigxile kwenye into, njengokuphefumla kwakho. Oku kuqeqesha ingqondo yakho ukuba itshintshe indlela oyibona ngayo intlungu. Kunganciphisa nokuvuvukala emzimbeni wakho okunokwenza intlungu ibe mandundu, njengoko amanqanaba oxinzelelo ehla.
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