Khawuthelekelele ukuba uye kunceda umhlobo wakho ukuba athwale izinto zasekhaya, okanye uthuthe isilinda segesi esinzima ekhaya. Xa ugqiba umsebenzi, umqolo wakho uyaqaqamba kakhulu. Akupheleli apho, kodwa unohambo olude kwiintsuku ezimbalwa ezizayo. Ingcinga yokuhlala emotweni iiyure ezininzi iyoyikisa, akunjalo? Enyanisweni, iintlungu zomqolo zinokuphazamisa usuku lwethu lonke, umsebenzi wethu wonke.
Abantu abaninzi bacinga ukuba xa befumana iintlungu zomqolo, bacinga, 'Owu, kumele ukuba ndenze into engalunganga, ndiphakamise into engalunganga.' Kodwa oko akusoloko kunjalo. Ngamanye amaxesha iingxaki zomqolo zibangelwa zizinto ezilula esizenzayo. Umzekelo, ukuba umntu ugoba ukuze abophe imitya yakhe yezihlangu, idiski phakathi kwamathambo omqolo inokugquma ngequbuliso kwaye icinezele umthambo, nto leyo ebangela iintlungu eziqatha. Ngoko ke musa ukucinga ukuba ukuma kwakho akulunganga. Nangona kunjalo, oko akuthethi ukuba asifanele sikhathalele umqolo wethu. Ukusebenzisa iindlela ezilungileyo zomzimba kunokunceda ukunciphisa iintlungu zomqolo, kuthintele iintlungu ezintsha, kwaye kukhusele umqolo wethu.
Zikhumbule ezi zinto xa uphakamisa iintsimbi.
Sonke siphakamisa iintsimbi ngaxa lithile ebomini bethu. Kodwa yeyiphi indlela echanekileyo yokwenza oko? Ukuphakamisa iintsimbi ngendlela engafanelekanga kunokubangela umonakalo omkhulu emqolo wakho kunokuba ucinga.
"Kufuneka uphakamise umthwalo ngamandla emilenze yakho, kungekhona ngokugoba umqolo wakho ."
Kalula nje, musa ukugoba esinqeni xa uphakamisa into phantsi. Endaweni yoko, goba amadolo akho uze uzithobe ngokungathi uhleli esitulweni, uze uthabathe loo nto ume nkqo. Kwakhona, ukujija xa uphakamisa kuyingozi kakhulu emqolo wakho.
Khawucinge ukuba uza kuthatha ibhokisi phantsi uze uyibeke etafileni engasemva kwakho. Ukuba uzama ukuphakamisa ibhokisi ngokujika isinqe sakho uze uyibeke etafileni, ukuphakamisa kunye nokujika kwenziwa ngaxeshanye, nto leyo enokubeka umqolo wakho emngciphekweni. Endaweni yoko, into omawuyenze kukugoba amadolo akho uze uphakamise ibhokisi, uze ujike umzimba wakho wonke, kuquka nemilenze yakho, uye etafileni uze ubeke ibhokisi etafileni. Ngaleyo ndlela, umqolo wakho awuyi kuba semngciphekweni.
Kwakhona, yazi imida yakho kwaye usebenze ngaphakathi kwayo. Ukuba uziva ngathi awukwazi ukuthwala ubunzima, musa ukuba liqhawe. Musa ukuba neentloni ucele uncedo komnye umntu.
| Amanyathelo afanelekileyo okuphakamisa ubunzima | |
|---|---|
| Inyathelo 1 | Sondela kwinto oyiphakamisayo. Gcina iinyawo zakho zihlukane ububanzi bamagxa. |
| Inyathelo lesi-2 | Hlala phantsi, ugcine umqolo wakho uthe nkqo uze ugobe amadolo akho kunye nezinqe. |
| Inyathelo lesi-3 | Qinisa izihlunu zesisu sakho. |
| Inyathelo lesi-4 | Ufanele uphakamise into ngamandla emilenze yakho, hayi umqolo wakho. |
| Inyathelo lesi-5 | Musa ukujika umzimba wakho xa uphakamisa umzimba. Okokuqala, yima ngokuthe nkqo, uze ujike ngemilenze yakho. |
| Inyathelo 6 | Ukuba uphakamisa umthwalo nomnye umntu, yenzani umsebenzi kunye. Umntu omnye makanike imiyalelo efana nokuthi "phakamisa" kunye nokuthi "hamba." |
Impembelelo kumqolo xa uhleli kwaye umi
Asinguye wonke umntu onentlungu yomqolo efanayo. Abanye abantu bafumanisa ukuba intlungu yabo iyaphela xa behleli phantsi. Abanye bafumana isiqabu xa bema ngeenyawo. Oku kungenxa yokuba unobangela wentlungu yabo yomqolo uyahluka.
Ukuba intlungu iba mandundu xa uhleli...
Ngokwesiqhelo, abantu abaneengxaki ngeediski ezithambileyo phakathi kwamathambo omqolo bafumana iintlungu ezingakumbi xa behleli. Oku kungenxa yokuba xa sihleli, uxinzelelo esiswini luyanda, nto leyo echaphazela iidiski kumqolo wethu. Aba bantu baziva bekhululekile xa bema ngeenyawo.
Ukuba ungomnye waba bantu, kuphephe ukuhlala ixesha elide. Xa uhleli, sebenzisa umqamelo olungileyo we-lumbar ukuxhasa umqolo wakho ongezantsi. Nokuba uqhuba, ukujika isihlalo sibuyele umva kancinci nokusebenzisa umqamelo we-lumbar kunokunciphisa uxinzelelo emqolo wakho.
Ukuba intlungu iba mandundu xa umi...
Abanye abantu bafumana iintlungu xa bemi okanye behamba. Oku kunokubangelwa yi-arthritis kwiindawo ezincinci ezingasemva komqolo (i-Facet Joint arthritis ). Usenokuba ubabonile aba bantu begoba phambili xa behamba, okanye bezama ukuthwala umthwalo ofana netroli yesuphamakethi. Bazama ukunciphisa uxinzelelo kwezo ndawo. Aba bantu badla ngokuziva bengcono xa behleli phantsi.
Nokuba ingxaki yakho yintoni na, kukho imithetho eqhelekileyo esifanele siyilandele sonke ukuze sikhusele imiqolo yethu.
| Iingcebiso zokuma ngendlela eyiyo | |
|---|---|
| Ukuba ume ixesha elide... | |
| 1. | Nxiba izihlangu ezikhaphukhaphu nezikhululekileyo. Yima kwindawo ethambileyo ukuba kunokwenzeka. |
| 2. | Musa ukugoba umva ngenxa yento oyenzayo. Endaweni yoko, yisa umsebenzi kwinqanaba elikulungeleyo. |
| 3. | Gcina umlenze omnye phezu kwesitulo esincinci. Oku kuya kunciphisa uxinzelelo emqolo wakho. |
| 4. | Tshintsha indawo yakho rhoqo. |
| Ukuba uhlala ixesha elide... | |
| 1. | Hlala esitulweni esinomqolo osezantsi oqinileyo. Okanye sebenzisa umqamelo we-lumbar. |
| 2. | Lungisa isitulo ukuze amadolo akho abe phezulu okanye abe ngaphezulu kancinci kwesinqe sakho xa iinyawo zakho ziphantsi. |
| 3. | Hlala kufutshane nedesika yakho. Musa ukugoba phezu kwayo. |
| 4. | Musa ukuhlala phantsi ugobile. |
| 5. | Vuka rhoqo, zolule umzimba, uze uthathe ikhefu elifutshane. |
Kungcono ukutyhala kunokutsala (Tshixa, Musa ukutsala)
Oku kubaluleke kakhulu. Ukuba ufuna ukuhambisa into efana nesitulo okanye itafile, ukuyityhala kungcono kakhulu emqolo wakho kunokuyitsala.
Kutheni kunjalo? Kuba xa utyhala into, usebenzisa izihlunu zakho zesisu ngakumbi. Kodwa xa utsala into, uninzi lobunzima luwela emqolo wakho. Ngoko ke, ukuba ufuna ukuhambisa into enzima, sondela kuyo, qinisa izihlunu zakho zesisu, kwaye utyhale ngezandla zombini. Ungaze ugobe umqolo wakho ngelixa utyhala okanye utsala.
Umyalezo Wokuya Ekhaya
- Xa uphakamisa umthwalo, soloko ugoba amadolo akho kwaye uphakamise ngemilenze yakho. Musa ukugoba ngomqolo wakho.
- Ukujika umzimba wakho ngelixa uphakamisa intsimbi akulunganga kakhulu emqolo wakho. Okokuqala, yima uthe nkqo, uze ujike wonke umzimba wakho.
- Yazi imida yakho. Ukuba ngumthwalo onzima ukuwuthwala, cela uncedo.
- Ukuba uhlala ixesha elide, sebenzisa i-lumbar support. Vuka rhoqo kwaye unike umzimba wakho ikhefu.
- Ukutyhala into kungcono emqolo kunokuyitsala.
- Ukuba intlungu yomqolo iyaqhubeka okanye inzima, musa ukuyityeshela. Qiniseka ukuba ubona ugqirha ofanelekileyo ukuze akunike iingcebiso.
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