Ngaba uvuka ngequbuliso uze uzibambe umqolo wakho nge-'chiris'? Okanye ngaba ukufumanisa kunzima ukolula umqolo wakho uze uwubeke ecaleni xa uvuka kusasa? Iintlungu zomqolo yimeko ekhathaza abantu abaninzi kwilizwe lethu, eyenza kube nzima kangangokuba abakwazi nokwenza imisebenzi yabo yemihla ngemihla. Ngoko ke namhlanje, masithethe ngendlela yokujongana nale ntlungu yomqolo imbi ngequbuliso (i-Acute Low Back Pain), kunye nento esinokuyenza ukuze siphile ngokukhawuleza kuyo.
Eyona nto ibalulekileyo ekufuneka uyiqonde kuqala
Imfihlo ephambili yokuphola ngokukhawuleza kwintlungu yomqolo kukugcina igophe lendalo (elingenanto okanye i-lordosis) lomqolo wethu. Ngokuxhasa eli gophe lincinci kwicandelo elisezantsi lomqolo wakho, ungaphola ngokukhawuleza.
Kodwa ukuba intlungu iyanda ngelixa usenza ezi zinto, okanye ukuba uziva intlungu ihla ngemilenze yakho, yeka ukuyenza ngoko nangoko. Ukuba oko kuyenzeka, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
Ukulandela le miyalelo kangangeentsuku ezili-10 ukuya kwezingama-20 ukususela kumhla oqala ngawo iintlungu zakho zomqolo kuya kukunika isiqabu esikhulu.
Lumka kwezi zinto xa uhleli.
Sichitha uninzi losuku lwethu sihleli, ngoko ke ukuhlala kakuhle kubaluleke kakhulu xa uneentlungu zomqolo.
- Nciphisa ixesha olichitha uhleli kangangoko unako. Musa ukuhlala ixesha elide. Sukuma uhambehamba rhoqo emva kwemizuzu eli-10-15.
- Xa uhleli phantsi, xhasa igophe elingaphantsi komqolo wakho ongezantsi. Oku kungenziwa ngokusonga itawuli okanye ngokubeka umqamelo omncinci.
- Izinqe zakho namadolo akho kufuneka abe kwi-engile ye-90-degree. Ukuba kuyimfuneko, beka unyawo phantsi kwakho. Musa ukunqumla imilenze yakho, gcina iinyawo zakho zithe tyaba phantsi.
- Kuphephe ukuhlala kwizitulo ezithambileyo nezithambileyo ezifana neesofa. Azixhasi umqolo wakho kwaye zihlala zigobile. Sebenzisa isitulo esomeleleyo esigcina umqolo wakho uthe nkqo kwaye sineendawo zokubeka iingalo .
- Ukuba useofisini, lungisa ubude besitulo sakho nedesika yakho bube bubude obufanelekileyo kuwe. Xa usebenza, gcina umqolo wakho uthe tye, phumza iingqiniba zakho kwiingalo zedesika okanye zesitulo, kwaye ugcine amahlombe akho ekhululekile.
- Ukuba ukwisitulo esijikelezayo, musa ukufikelela kwinto ethile ngokujika isinqe sakho. Jika umzimba wakho wonke uye kwelo cala.
- Xa usukuma kwindawo ohleli kuyo, qala ume ngokuthe nkqo, wolulele isandla sakho esitulweni. Kuphephe ukugoba phambili esinqeni. Goba ngasemva kancinci njengoko usukuma ukuze unike umqolo wakho unyawo oluncinci.
Indlela yokuhlala ngokuchanekileyo ngaphandle kwenkxaso yomqolo
Hlala esitulweni uze ugobe phambili ngokupheleleyo. Emva koko yolula umqolo wakho kangangoko unako, ubuyisele umqolo wakho kwindawo ephezulu. Bamba imizuzwana embalwa, uze uphumle kancinci (malunga ne-10 degrees). Leyo yeyona ndawo ifanelekileyo yomqolo wakho.
Indlela yokukhusela umqolo wakho ngelixa uqhuba
Nokuba uqhuba, kukho uxinzelelo olukhulu emqolo.
- Njengoko bekutshiwo, xa uhleli, gcina i -lumbar roll okanye itawuli egobileyo ukuxhasa igophe elingaphantsi komqolo wakho.
- Amadolo akho afanele abe kwinqanaba elifanayo nezinqe zakho okanye abe ngaphezulu kancinci kwazo .
- Hlala isihlalo sisondele kwivili lokuqhuba kwaye sibe kwindawo exhasa umqolo wakho. Gcina isihlalo sikude ukuze ukwazi ukugoba amadolo akho kwaye ufikelele lula kwiipedali.
Cinga kabini ngaphambi kokuba uphakamise iintsimbi.
Eyona nto ibangela iintlungu zomqolo kukuphakamisa iintsimbi ngendlela engafanelekanga, ngoko ke kufuneka ulumke kakhulu ngale nto.
| Okufanele ukwenze (ngendlela eyiyo) | Izinto ongamele uzenze (indlela engalunganga) |
|---|---|
| Kuphephe ukuphakamisa izinto ezininzi kangangoko unako. Ukuba wenza njalo, musa ukuphakamisa izinto ezinzima ngaphezu kwe-15 kg (30 lbs). | Ukuphakamisa izinto ezinzima ngaphezu komgangatho wesinqe. |
| Xa uthatha into phantsi, gcina umqolo wakho uthe nkqo uze ugobe amadolo kunye nezinqe zakho njengoko uzithoba. | Phakamisa izinto ngokugoba phambili esinqeni ngelixa ugcina amadolo akho ethe nkqo. |
| Sondela kangangoko unako kwinto oyiphakamisayo, gcina imilenze yakho ikude kancinci, kwaye ugcine iinyawo zakho ziqinile phantsi. | Ukuphakamisa into ngokungathi iphoswe ngequbuliso. |
| Qinisa izihlunu zesisu sakho uze uphakamise ubunzima usebenzisa amandla emilenze yakho . Yolula amadolo akho ngaxeshanye. | Ujika umzimba wakho ngelixa uphakamisa into. (Jika umzimba wakho kuqala, uze uphakamise into). |
| Bamba into ephakanyisiweyo kufutshane nomzimba wakho. Gcina iingqiniba zakho zigobile. | Ukubamba izinto ngeengalo ezivulekileyo kude nomzimba. |
Ungawukhulula njani umqolo wakho ngelixa ulele?
Ukuba ulala kwindawo engafanelekanga, iintlungu zakho zomqolo zinokuba mandundu xa uvuka kusasa.
- Sebenzisa umatrasi oqinileyo, ongatshoniyo . Ukuba kuyimfuneko, beka ibhodi phantsi komatrasi. Okanye ungalala phantsi okwethutyana.
- Kodwa ukuba uqhele ukulala kumatrasi othambileyo, ngequbuliso ukutshintshela kumatrasi oqinileyo kunokuba buhlungu. Ngoko ke khetha eyona ikulungeleyo.
- Ungaxhasa nomqolo wakho ngelixa ulele. Ukulala ubhince itawuli ejijekileyo esinqeni sakho kunokukunceda uphumle.
- Lala ngecala amadolo akho agobe kancinci . Ungabeka nomqamelo phakathi kwamadolo akho.
- Ukuba ulala ngomqolo, beka imiqamelo phantsi kwamadolo akho. Kwakhona, beka umqamelo omncinci okanye itawuli egobileyo phantsi kwegophe lomqolo wakho.
- Kuphephe ukulala ngesisu sakho kangangoko kunokwenzeka.
- Xa uphuma ebhedini, qala ngokujika uye ecaleni, ugobe amadolo omabini, uze wolule imilenze yomibini uphume ebhedini. Emva koko, usebenzisa izandla zombini ukubambelela ebhedini, phakamisa umzimba wakho uhlale phantsi. Musa ukugoba phambili esinqeni.
Ezinye iingcebiso ezibalulekileyo ezimbalwa
- Xa umile: Musa ukuma kwindawo enye ixesha elide. Ukuba kunokwenzeka, gcina umlenze omnye esitulweni. Tshintsha imilenze rhoqo emva kwemizuzu embalwa. Ukuba usebenza ekhitshini, vula ikhabhathi engaphantsi kwesinki uze ufake umlenze omnye ngaphakathi.
- Xa ukhohlela okanye uthimla: Ukuba kunokwenzeka, yima ugobe umqolo wakho kancinci. Oku kuya kwandisa ukugoba komqolo wakho kwaye kukhusele umqolo wakho.
- Xa uthatha into evela phezulu: Khwela esitulweni okanye ebhentshini uze wolulele into ofuna ukuyithatha. Bamba loo nto ngezandla zombini.
Zama ukufaka la macebiso kwimisebenzi yakho yemihla ngemihla. Le mikhwa ayizukunceda kuphela ekulawuleni iintlungu zakho zomqolo, kodwa iya kukunceda nasekuthinteleni iingxaki zomqolo kwixesha elizayo.
Umyalezo Wokuya Ekhaya
- Eyona nto ibalulekileyo ukuze uphole ngokukhawuleza kwiintlungu zomqolo kukugcina umqolo ugobile ngendlela yendalo (i-lordosis).Nika olu ncedo xa uhleli okanye ulele.
- Ungaze ugobe esinqeni xa uphakamisa umthwalo. Soloko ugoba amadolo akho kwaye uphakamise ngamandla emilenze yakho.
- Musa ukuhlala kwindawo efanayo ixesha elide. Ukuba uhleli okanye umile, thatha ikhefu elifutshane rhoqo emva kwemizuzu eli-15-20 uze utshintshe indawo.
- Endaweni yokugoba iisofa kunye neematrasi ezithambileyo, khetha izitulo kunye neematrasi eziqinileyo ezixhasa umqolo.
- Ukuba intlungu iyanda okanye ihamba ngeenyawo zakho ngelixa ulandela le miyalelo, bonana nogqirha wakho ngoko nangoko.
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