Ngaba wakha wavuka kusasa waze wangakwazi nokuhambisa intamo yakho? Kucaphukisa kangakanani ukuqala usuku lwakho ngentlungu embi, ungakwazi ukuyijika uye kwelinye icala? Enyanisweni, le ntamo iqinileyo yingxaki eqhelekileyo. Ezinye izifundo zithi malunga ne-10% yabemi bahlushwa yile meko nangaliphi na ixesha. Ngoko makhe sifunde ngakumbi ngayo namhlanje.
Yintoni le ntamo iqinileyo?
Ngamafutshane, ukuqina kwentamo kukuqina ngequbuliso kwezihlunu ezijikeleze intamo yethu, ngokungathi ziyatsalwa. Sidla ngokubiza oku ngokuba kukuxinwa kwemisipha . Izizathu eziphambili zoku kukulala kwindawo engafanelekanga, ukuhlala kwindawo efanayo ixesha elide, okanye ukubeka uxinzelelo olukhulu entanyeni.
Kusenokuba kukho ezinye izizathu ngaphandle kokutsala ezi zihlunu.
- IiLigaments : IiLigaments zizicubu eziqinileyo ezidibanisa amathambo entanyeni yethu. Ukuba ezi zitsalwa, zinokubangela intlungu nokuqina kwentamo .
- I-Tendonitis : Le ntlungu inokubangelwa kukudumba kwemisipha edibanisa izihlunu namathambo.
Amaxesha amaninzi, intamo eqinileyo ayisiyonto ingxamisekileyo. Nangona kunjalo, ukuba intlungu ayipheli emva kweentsuku ezimbalwa, ukuba amayeza asekhaya awancedi, okanye ukuba ihamba nezinye iimpawu, ezinje ngomkhuhlane, kungcono ukubona ugqirha wakho ukuze akunike ingcebiso.
Iimpawu zentamo eqinileyo
Xa unentamo eqinileyo, unokufumana ezi zinto. Masizijonge kwitheyibhile.
| Uphawu | Inkcazo |
|---|---|
| Ukuqina kwemisipha | Ukuziva ukuqina kunye nentlungu kwizihlunu ezijikeleze intamo, ngokungathi zityunyuzwe lilitye. |
| Ubunzima bokujika intamo | Ukuziva iintlungu eziqatha xa ujika intloko emacaleni, phezulu, okanye ezantsi, okanye xa ungakwazi ukwenza njalo. |
| Intlungu xa uhlala kwindawo efanayo | Intlungu iyanda xa ubambe intloko yakho kwindawo enye ixesha elide (umz., xa ujonge ikhompyutha). |
| Ukungqungqa | Ngamanye amaxesha usenokuba nomuzwa wokurhawuzelela okanye wokukrwempa entanyeni, ezingalweni, okanye emagxeni akho. |
Ngaba oku kungaba luphawu lwesifo esiyingozi?
Nangona intamo eqinileyo idla ngokuba yinto eqhelekileyo, kwiimeko ezingaqhelekanga inokuba luphawu lwesifo esinzima esifana ne-meningitis. I-Meningitis kukudumba kwee-membrane ezigubungela ingqondo kunye nomqolo. Le yingxamiseko yezonyango. Ukuba unentamo eqinileyo kunye neempawu ezilandelayo , bona ugqirha ngokukhawuleza okanye uye kwicandelo likaxakeka lesibhedlele (ETU).
- Ukuhlanza okanye isicaphucaphu
- Intloko ebuhlungu kakhulu
- Ubunzima bokujonga ukukhanya okuqaqambileyo
- Ifiva
- Ukudideka, ukulahlekelwa yinkumbulo
- Ukudinwa kakhulu okanye ukozela
- Amabala amancinci abomvu, amdaka, okanye amfusa abonakala ngathi kukuqhambuka kwesikhumba
Izizathu eziphambili zokuqina kwentamo
Intamo yethu yisakhiwo esintsonkothileyo. Ukonakala kwayo nayiphi na kwezi ndawo—amathambo omqolo, izihlunu, imisipha, iidiski, kunye nemithambo-luvo—kunokubangela ukuqina kwentamo. Nazi ezinye zezizathu eziphambili:
- Uxinzelelo lwemisipha kunye nemisipha:
- Ukuma kakubi: Ukuhlala phambi kwekhompyutha okanye umnxeba imini yonke (ekwaziwa ngokuba yiTech Neck ) kubeka uxinzelelo olukhulu kwimisipha yentamo.
- Ukulala: Ukulala ngendlela engafanelekanga, usebenzisa imiqamelo ephezulu kakhulu.
- Uxinzelelo : Xa sixinezelekile, siziqinisa ngokungazi izihlunu entanyeni nasemagxeni ethu. Oku kunokubangela iintlungu.
- Izifo ezinxulumene namathambo:
- I-Arthritis: Ukudumba kwamalungu entamoIimeko ezifana ne-cervical spondylosis okanye i-rheumatoid arthritis zinokubangela iintlungu nokuqina kwentamo.
- Ukudumba kwamathambo: Ekuhambeni kwexesha, iintlungu zinokubakho ngenxa yokukhula kwamathambo angaphezulu kwithambo lomqolo entanyeni.
- Ukonzakala /Ukwenzakala:
- I-Whiplash: Ukushukuma kwentamo ngequbuliso, ngokukhawuleza nangokukhawuleza, njengakwingozi yemoto okanye xa udlala imidlalo, kunokonakalisa izihlunu, imisipha, kunye nemithambo-luvo entanyeni. Oku kukwangunobangela omkhulu wentlungu yentamo.
- Idiski eneentlungu: Intlungu ebuhlungu inokubakho xa idiski ephakathi kwamathambo entanyeni ivuvukala ize icinezele umthambo.
Ungayithintela njani intamo ukuba iqine?
Ukuba uneentlungu zentamo rhoqo, ungazama ezi zinto zilula.
- Hlala umile kakuhle: Gcina umqolo wakho uthe nkqo xa uhleli naxa umi. Zama ukugcina iindlebe zakho zithe nkqo ngaphezu kwamagxa akho.
- Lungisa indawo osebenza kuyo: Gcina isixhobo sakho sokubona ikhompyutha sikwinqanaba lamehlo. Lungisa ukuphakama kwesitulo sakho ukuze amadolo akho abe ngaphantsi kancinci kunesinqe sakho.
- Tshintsha indlela osebenzisa ngayo ifowuni yakho: Yeka ukubamba ifowuni phakathi kwendlebe negxalaba lakho kwaye yeka ukujonga phantsi ngelixa uthumela imiyalezo. Sebenzisa ii-headphones okanye i-speakerphone endaweni yoko.
- Phumla rhoqo: Musa ukuhlala kwindawo efanayo ixesha elide. Sukuma uhambehamba ubuncinane kanye ngeyure, uze wenze umthambo olula wokuzolula entanyeni yakho.
- Lumka xa uphakamisa: Musa ukuthwala iingxowa ezinzima kwelinye icala. Phakamisa ngendlela esasaza ubunzima ngokulinganayo kumacala omabini.
- Indawo yokulala kunye nomqamelo: Ukulala ngomqolo yeyona ndlela ilungileyo. Sebenzisa umqamelo ophantsi onika inkxaso entle entanyeni yakho. Ungabeka netawuli encinci egobileyo phantsi kwentamo yakho ukuba kuyimfuneko.
- Lawula uxinzelelo: Ukuba uxinzelelo lubangela intlungu entanyeni yakho, fumana iindlela zokunciphisa intlungu. Izinto ezinje ngokuhlamba ngamanzi ashushu, ukuphulula umzimba, i-yoga, kunye nokucamngca zinokunceda.
Amayeza okuqinisa intamo
Le meko idla ngokunyangeka ngamayeza alula asekhaya.
Kwiintsuku zokuqala ezi-1-2
- Umkhenkce: Faka ipakethe yomkhenkce kwindawo ebuhlungu imizuzu eli-15-20. Oku kuya kunciphisa ukudumba kunye nentlungu.
- Iipilisi zokunciphisa iintlungu: Ungathatha iipilisi zokunciphisa iintlungu ezifana neParacetamol okanye i-Ibuprofen ngokwengcebiso kagqirha.
- Ukuphumla: Zigcine kude nemisebenzi ekwenza uxinezeleke entanyeni.
Emva kweentsuku ezimbalwa
- I-Hot compress: Emva kweentsuku ezimbini, faka ibhotile yamanzi ashushu okanye itawuli eshushu kwindawo echaphazelekayo. Oku kuya kukhulula izihlunu kwaye kuphucule ukujikeleza kwegazi.
- Ukuzilolonga okuthambileyo: Nje ukuba intlungu iphele kancinci, yenza umthambo olula ngokujika intloko yakho phambili kancinci, ngasemva, namacala. Ukuba intlungu iyanda, yeka ukuzilolonga.
- Hlikihla kancinci: Hlikihla kancinci apho kukho intlungu.
Ukuba kufuneka unyango lwezonyango
Ukuba intlungu yakho ayipheli kwiintsuku ezimbalwa okanye ukuba unesifo esingaphantsi (esifana nesifo samathambo), ugqirha wakho unokucebisa unyango olufana nolu:
- Unyango Lomzimba: Lufundisa imithambo ethile eqinisa izihlunu zentamo kwaye yonyusa ukuguquguquka.
- I-TENS (Transcutaneous Electrical Nerve Stimulation): Indlela yonyango esebenzisa umbane omncinci ukuthintela imiqondiso yentlungu ukuba ingafikeleli engqondweni.
- Iinaliti ze-steroid: Inaliti ngqo kwisihlunu okanye kwilungu ukuze kuncitshiswe ukudumba.
- Utyando: Oku akufuneki rhoqo. Utyando lunokufuneka kwimeko yediski ehluthwe yi-herniated okanye isifo samathambo esibi esingaphucukanga ngonyango oluthile.
Intlungu yentamo iba nkulu nini?
Intamo eqinileyo eqhelekileyo iya kuphola kwiintsuku ezimbalwa. Nangona kunjalo, ngokuqinisekileyo kufuneka ufune ingcebiso kagqirha kwezi meko zilandelayo:
- Ukuba intlungu inzima kakhulu.
- Ukuba intlungu ayipheli emva kweentsuku ezi-5-7.
- Ukuba intlungu yehla ngeengalo okanye emilenzeni.
- Ukuba intlungu ihamba nokurhawuzelelwa, ubuthathaka, okanye ukungaziva mnandi kwamalungu omzimba.
- Ukuba usandul’ ukwenzakala, njengengozi yemoto okanye ukuwa.
- Ukuba uneempawu ze-meningitis ezinje ngomkhuhlane, intloko ebuhlungu, kunye nokuhlanza , yiya esibhedlele (ETU) ngokukhawuleza.
Intlungu yentamo kubantwana abancinci
Abantwana nabo banokuba nale meko. Ukuba umntwana unentamo eqinileyo kwaye uneempawu ezilandelayo, bonana nogqirha wabantwana ngokukhawuleza:
- Ukuba usandul’ ukwenzakala entloko okanye entanyeni.
- Ukuba unomkhuhlane, intloko ebuhlungu, ukuhlanza, okanye irhashalala lolusu.
- Ukuba umntwana udiniwe kakhulu okanye unomsindo ongaqhelekanga.
- Ukuba ungumntwana, unokuba nobunzima bokuncancisa okanye ukuncancisa ebhotileni.
Umyalezo Wokuya Ekhaya
- Intamo eqinileyo yimeko eqhelekileyo kakhulu, edla ngokuba yingxaki engeyongozi kangako. Izizathu eziphambili kukungami kakuhle komzimba kunye nemikhwa yokungalali kakuhle.
- Amayeza asekhaya afana nomkhenkce, ubushushu, iintlungu zokuphelisa iintlungu, kunye nokuzilolonga okulula zihlala zibonelela ngesiqabu kwiintsuku ezimbalwa.
- Le meko inokuthintelwa ngokugcina indlela echanekileyo yokuma, ukulungisa indawo yokusebenza, nokulawula uxinzelelo.
- Ukuba intlungu yentamo yakho ihamba nezinye iimpawu ezinje ngomkhuhlane, intloko ebuhlungu, ukuhlanza, kunye nokuba ndindisholo kwamalungu akho, bonana nogqirha wakho ngoko nangoko kuba oko kunokuba luphawu lwesifo esinzulu.
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