"Owu, umqolo wam..." Le yinto abantu abaninzi kwilizwe lethu abadla ngokuyithetha. Isenokuba ngumntu osebenza esitulweni seofisi, isenokuba ngumntu owenza imisebenzi yasekhaya, okanye inokuba ngumntu omele aphakamise iintsimbi ezinzima, phantse sonke sijongana nale ngxaki ebizwa ngokuba yintlungu yomqolo ngaxa lithile ebomini bethu. Eyona nto iphambili yolu hlobo lwentlungu yomqolo kukukruneka kwemisipha yomqolo, okanye njengoko sitsho ngolwimi, "umqolo okrunekileyo". Ngoko ke namhlanje, masiqaphele oku.
Yintoni kanye kanye i-low back strain?
Ngamafutshane, amathambo omqolo wethu abanjwe zizihlunu kunye nemisipha ejikeleze wona. Cinga ngawo njengeentambo ezisolulwe zijikeleze ipali.
Ngoku, xa ngequbuliso uphakamisa into enzima, ugoba ngendlela engafanelekanga, okanye ujika ngequbuliso ungacingi, ezi zihlunu kunye nemisipha ziyanwebeka ngaphaya kwemida yazo. Xa oko kusenzeka , iinyembezi ezincinci zinokwakheka kwezo zicubu zibuthathaka. Njengaxa ibhande lerabha linwebeka kakhulu.
Xa oku kusenzeka, ezo zihlunu ziba buthathaka. Emva koko azikwazi ukubamba umqolo ngokuqinileyo njengoko zazisenza ngaphambili. Oku kungazinzi yinto esiyivayo njengentlungu yomqolo. Ngamanye amaxesha, ngenxa yokuba imithambo-luvo evela kumqolo icinezelwe, ukongeza kwintlungu yomqolo, intlungu inokusasaza iye ezimpundu, iye ezantsi emilenzeni, ingakumbi ngasemva kwemilenze.
Zithini izizathu zokukrweleka komqolo?
Akukho sizathu sithile sokuba umqolo ukruneke. Zininzi izizathu.
- Ukuzilolonga okugqithisileyo ngequbuliso: Umzekelo, ukuphakamisa isilinda segesi ngequbuliso ekhaya, okanye ukuphakamisa ibhakethi enkulu egcwele amanzi.
- Ukuwa : Izinto ezinje ngokutyibilika nokuwa, ukukhubeka phezu kweleli.
- Ukugoba nokungagobi rhoqo: Ukugoba nokusebenza rhoqo, njengaxa ulima igadi okanye utshayela indlu.
- Ukuma kakubi: Ukuhlala kwindawo enye iiyure ezininzi ngaphandle kokuxhaswa kakuhle ngumqolo (ingakumbi kwabo basebenza kwikhompyutha).
- Ubunzima obugqithisileyo: Njengoko ubunzima bomzimba busanda, uxinzelelo lomqolo luyanda.
- Uxinzelelo lweemvakalelo: Musa ukumangaliswa, njengoko uxinzelelo lusanda, izihlunu zomzimba ziyaqina. Oku kukwangunobangela wentlungu yomqolo.
- Ukukhwehlela kakhulu: Ngamanye amaxesha, ukukhwehlela rhoqo emva kokuba umkhuhlane ombi kunokubangela ukuba izihlunu zomqolo zikruneke.
Kodwa khumbula into enye. Ayizizo zonke iintlungu zomqolo ezibangelwa kukukruneka nje oku. Ngamanye amaxesha iintlungu zomqolo zinokubangelwa zizifo ezinzulu ezifana neediski ezityibilikayo, ukwaphuka kwamathambo, imithambo-luvo ecinezelekileyo, kunye nesifo samathambo . Yiyo loo nto kubalulekile ukufuna ingcebiso kagqirha ukuba iintlungu azipheli kwiintsuku ezimbalwa.
Zinjani iimpawu zokukruneka komqolo?
Kukho iimpawu ezininzi ezinokukunceda ubone umqolo otyumkileyo. Makhe sijonge ezi mpawu ngokusondeleyo.
| Uphawu | Inkcazo |
|---|---|
| Intlungu yomqolo kunye nokuqina | Intlungu engapheliyo emqolo ongezantsi kunye nokuqina okuvakala ngathi umqolo "unamathele" xa uvuka kusasa. |
| Ukusasaza iintlungu | Intlungu iphuma ezimpundu ize yehle imilenze (ingakumbi umva wethanga). |
| Intlungu iyanda xa ishukuma | Ukwanda ngequbuliso kwentlungu xa ugoba, usolula, ukhohlela, okanye uthimla. |
| Ukuba unale mpawu, bonana nogqirha ngokukhawuleza! | |
| Ubungqindilili okanye ubuthathaka emilenzeni | Ukuba uziva ngathi imilenze yakho iyaphelelwa ngamandla okanye uziva ngathi ubuthathaka emilenzeni yakho, oku kungaba luphawu lokonakala kwemithambo-luvo. Yiya kwiSebe leNgxamiseko (ETU) ngoko nangoko. |
| Ubunzima bokulawula umchamo okanye isitulo | Ukuba awukwazi ukulawula umchamo okanye ilindle lakho, loo nto nayo yingxamiseko enkulu kakhulu. |
Ugqirha wakho uza kukuxilonga aze akuchazele ukuba unesifo esinjani. Ngamanye amaxesha, ukuba intlungu iyaqhubeka okanye kukho isikrokro sokuba kukho imeko embi kakhulu, banokuyalela uvavanyo olufana ne-X-ray, i-MRI, okanye i-CT scan.
Yintoni enokwenziwa ukunyanga umqolo otyumkileyo?
Iqatha elikrunekileyo yimeko ebuhlungu nebangela ukudinwa. Iindaba ezimnandi zezokuba uninzi lwexesha, imeko iyaphola ngokwayo ngokuhamba kwexesha. Nangona kunjalo, kukho izinto onokuzenza ukuze ukhawulezise inkqubo yokuphiliswa.
- Umkhenkce: Wakuba uqaqadekile umqolo, faka umkhenkce imizuzu engama-20-30 ngexesha ukunciphisa iintlungu nokudumba. Yenza oku izihlandlo ezi-3-4 ngemini kangangeentsuku ezi-2-3.
- Ukucinezela okufudumeleyo: Emva kweentsuku ezi-2-3 zokufaka umkhenkce , kwaye xa ukudumba kuhlile, kufuneka ufake into efudumeleyo. Ungasebenzisa ibhotile yamanzi ashushu okanye i-heating pad. Ukuhlamba ngamanzi ashushu nako kulungile.
- Iipilisi zokunciphisa iintlungu: Sela iintlungu kuphela ukuba ugqirha wakho uzicebisa . Iipilisi zokunciphisa iintlungu ezifana neziyobisi ezichasene nokuvuvukala ezingezizo ii-steroidal (NSAIDs) zinokunceda ukunciphisa iintlungu nokudumba. Nangona kunjalo, zinokuba nemiphumo emibi, ngoko ke musa ukuzisebenzisa rhoqo ngaphandle kwengcebiso kagqirha.
- Iibhanti Zokuxhasa: Buza ugqirha wakho ukuba ufuna ukusebenzisa ibhanti exhasa umqolo wakho. Nangona kunjalo, akukhuthazwa ukuba uyisebenzise rhoqo. Ifanele isetyenziswe kuphela ixesha elifutshane, njengaxa usebenza nzima.
- Unyango Lomzimba: Ukuba ugqirha wakho uyayicebisa, bonana nogqirha wezonyango kwaye ufunde imithambo yokuqinisa izihlunu zakho zomqolo.
- Musa ukuhlala ebhedini: Le yeyona nto ibalulekileyo. Ukuhlala ebhedini xa uneentlungu zomqolo, njengangaphambili, kuya kuyenza imeko ibe mandundu. Kubaluleke kakhulu ukuthatha ikhefu losuku olunye okanye ezimbini uze uqale ukwenza imisebenzi emincinci efana nokuhambahamba.
Kuza kuthatha ixesha elingakanani ukuba le ntlungu yomqolo ibe ngcono?
Ixesha elithathwayo ukuphiliswa lixhomekeke kubukhali bokukruneka kwakho. Ukukruneka okuqhelekileyo kunokuphiliswa kwiintsuku ezimbalwa. Imeko embi kakhulu ingathatha iiveki. Khumbula, wonke umntu uphiliswa ngesantya esahlukileyo.
Nje ukuba intlungu iphele ngokupheleleyo, ugqirha wakho uya kukunika amayeza afanelekileyoQala ukuzilolonga. Oku kuya kuqinisa izihlunu zakho zomqolo, kuzenze ziguquguquke ngakumbi, kwaye kunciphise umngcipheko wokuba le meko iphindaphindeke. Ukuzilolonga okungafaki uxinzelelo olukhulu emqolo wakho, njengokudada okanye ukukhwela ibhayisekile engashukumiyo, kuyacetyiswa ngokubanzi.
Nokuba wenza ntoni na, ungaze ungxame . Ukuba uphinda uqalise umsebenzi wakho wangaphambili wokuphakamisa izinto ezinzima kunye nokuzilolonga ngaphambi kokuba umqolo wakho uphole ngokupheleleyo, unokuba neentlungu ezingapheliyo zomqolo kwaye ubangele umonakalo ongapheliyo.
Ndingawuthintela njani umqolo wam ukuba ungabi mbi?
Bathi "ukuthintela kungcono kunonyango." Ngoko ke ezi zinto ziya kukunceda ukuba ungaphindi ukruquke umqolo wakho.
| Inyani | Kwenziwe ntoni |
|---|---|
| Ukuzilolonga | Yenza rhoqo imithambo kunye nokuzolula ezomeleza umqolo wakho kunye nemisipha yesisu. |
| Indawo yokulala | Musa ukulala ngesisu. Lala ngecala okanye ngomqolo. Beka umqamelo phantsi kwamadolo okanye phakathi kwemilenze yakho. |
| Ukwenyusa iintsimbi | Xa uphakamisa into enzima , goba emadolweni , ungagobi ngasemva. Phakamisa into enzima kufutshane nomzimba. |
| Ukulawula ubunzima | Ukuba utyebile kakhulu, ukunciphisa umzimba kunokunceda kakhulu ekunciphiseni uxinzelelo emqolo wakho. |
| Ukuma ngendlela echanekileyo | Xa uhleli, gcina umqolo wakho uthe nkqo uze ungqiyame ngasemva kwesitulo. Gcina umqolo wakho uthe nkqo xa umi. |
Umyalezo Wokuya Ekhaya
- Uninzi lweengxaki zomqolo ezisezantsi ziyaphola ngokuhamba kwexesha ngokuphumla ngokufanelekileyo kunye nonyango olulula.
- Faka umkhenkce kwiintsuku zokuqala ezi-2-3. Emva koko faka ubushushu. Musa ukutshintsha olu landelelwano.
- Ukuhlala ebhedini kuya kwenza izinto zibe mbi ngakumbi. Thatha ikhefu usuku olunye okanye ezimbini uze uqale ukwenza imisebenzi efana nokuhamba ngokukhawuleza.
- Ukuba unesicaphucaphu, ubuthathaka, okanye ubunzima bokulawula umchamo/indle yakho emilenzeni, yingxamiseko leyo. Bonana nogqirha ngokukhawuleza.
- Eyona ndlela ilungileyo yokuthintela ukuba iintlungu zomqolo zingaphindi zibuye kukuzilolonga rhoqo nokugcina ukuma okufanelekileyo.
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