Ngaba uhlala ukhathazwa ziintlungu zomqolo? Zama la mayeza ali-16 alula!

"Owu, umqolo wam..." Uyakhumbula amaxesha apho wawungakwazi ukuphakama kwindawo yokuhlala? Enyanisweni, abantu abaninzi kwilizwe lethu, nokuba baneminyaka emingaphi, bahlushwa yile ntlungu yomqolo rhoqo. Kwabanye, yintlungu nje encinci ehlala ixesha elide, ngelixa kwabanye, ivakala njengentlungu ebuhlungu ngequbuliso. Iqhelekile kangangokuba sesona sizathu sesibini esiqhelekileyo sokubona ugqirha. Kodwa iindaba ezimnandi zezokuba uninzi lwexesha, le ntlungu yomqolo iyaphola kwiiveki ezimbalwa. Ke namhlanje, masithethe ngezinto ezilula esinokuzenza ukuze siphephe le ngxaki.

Kutheni le nto kukho le ntlungu yomqolo?

Akukho sizathu sinye sentlungu yomqolo. Ngamanye amaxesha inokubangelwa yingozi efana nokukruneka okanye ukwaphuka. Kwakhona, intlungu yomqolo inokubangelwa zizifo ezifana ne-arthritis, i-fibromyalgia, okanye i-spinal stenosis. Kodwa ngaphezu kwazo zonke ezi, ezibini zezizathu eziphambili zokuba abantu abaninzi babe neentlungu zomqolo kubunzima bomzimba obugqithisileyo kunye nokungazilolongi .

Eyona nto ilungileyo kukuba, uninzi lwezi meko zibuhlungu emqolo zinokunyangwa ngaphandle kotyando. Makhe sibone indlela esinokuyoyisa ngayo le meko ngokwenza utshintsho oluncinci kubomi bethu bemihla ngemihla.

Masikhusele imiqolo yethu ngendlela yokuphila enempilo.

1. Ukuzilolonga ngumhlobo wakho osenyongweni.

Xa umqolo wakho ubuhlungu, abantu abaninzi bacinga ukuba kufuneka baphumle nje bangenzi nto. Usuku olunye okanye ezimbini zokuphumla zilungile, kodwa ukuthatha ixesha elide kunoko kunokwenza intlungu ibe mandundu. Enyanisweni, ukwenza umthambo rhoqo kunokunceda ukunciphisa ukuqina kwemisipha kunye nokudumba . Buza ugqirha wakho okanye umqeqeshi ofanelekileyo malunga nokuzilolonga okunokukunceda uqinise umqolo wakho. Imisebenzi efana neyoga kunye ne-tai chi inokukunceda uhlale umile kakuhle kwaye wonyuse amandla akho kunye nokulinganisela.

2. Lumka ngobunzima bomzimba wakho.

Xa uthwele ubunzima obungaphezulu, ingakumbi kwindawo yesisu, iziko lomzimba wakho liyatshintsha, libeka uxinzelelo olukhulu kumqolo wakho ongezantsi. Ukuba ungahlala ngaphakathi kweekhilogram ezi-5 zobunzima bakho obufanelekileyo , oko kunokunceda kakhulu ekulawuleni iintlungu zomqolo.

3. Ziphephe ukutshaya.

Ukutshaya kuthintela ukuhamba kwegazi okondla iidiski zomgogodla, ezifumaneka phakathi kwamathambo omqolo. Ngenxa yoko, abantu abatshayayo basengozini enkulu yokuba neentlungu zomqolo.

4. Lala kamnandi ebusuku

Ukuba uneentlungu zomqolo ezihlala zihleli, thetha nogqirha wakho malunga nendlela efanelekileyo yokulala. Zihlala zikho iindlela ezahlukeneyo ezilungileyo zokulala.

Ukukhetha umatrasi olungileyo kubaluleke kakhulu. Zombini iimatrasi ezithambileyo neziqinileyo zinokubangela iintlungu emqolo. Ke ngoko, kungcono ukhethe umatrasi oqinileyo ophakathi .

Masibeke imeko-bume kunye nendawo yokusebenza.

5. Lumka ngendlela oma ngayo umzimba wakho.

Kukho indlela elula yokujonga ukuba indlela ome ngayo ilungile na. Yima umqolo wakho uxhome eludongeni, izithende zakho, iimpundu, amahlombe kunye nomva wentloko yakho uchukumisa udonga. Ngoku zama ukubeka isandla sakho phakathi kwegophe lomqolo wakho ongezantsi nodonga. Kufuneka kubekho isithuba esincinci. Ngoku suka eludongeni ume ngokwesiqhelo. Ukuba indlela ome ngayo ngaphambili itshintshile, yilungise.

6. Sebenzisa isitulo netafile ngokuchanekileyo

Isitulo esifanelekileyo sokuthintela iintlungu zomqolo seso sinomqolo othe nkqo okanye umqolo osezantsi. Xa uhleli, gcina amadolo akho ephakame kancinci kuneempundu zakho . Gcina isihlalo sesihlalo kwi-engile emalunga ne-110 degrees. Sebenzisa umqamelo omncinci emqolo wakho ukuba kuyimfuneko.

Ukuba usebenza eofisini, isixhobo sakho sokubona ikhompyutha kufuneka sibe malunga ne-intshi ezi-2-3 ngaphezulu kwenqanaba lamehlo . Ukuthayipha ngekhibhodi kwinqanaba lesifuba kuyayicinezela izandla zakho, amahlombe, kunye nezandla. Oku kunokukhokelela kungekuphela nje kwiintlungu zomqolo, kodwa nakwiingxaki zexesha elide ezifana ne-carpal tunnel syndrome. Ukuba kunokwenzeka, sebenzisa itreyi yekhibhodi phantsi kwedesktop yakho.

7. Lumka xa usebenzisa ilaptop kunye nefowuni yakho.

Xa usebenza nelaptop emathangeni akho ixesha elide, intloko yakho iyagoba. Oku kubeka uxinzelelo kwi-vertebrae yomlomo wesibeleko kwaye kunokubangela iintloko ezibuhlungu , iintlungu zentamo kunye nomqolo. Kwenzeka into efanayo xa uchwetheza kwifowuni yakho. Ngoko ke ukuba kufuneka uchwetheze ixesha elide, gcina umqolo wakho uthe nkqo kwaye wenze loo msebenzi kwikhompyutha .

Eminye imikhwa kubomi bemihla ngemihla

• Indlela yokuphakamisa: Xa uphakamisa into enzima, musa ukugoba ukusuka esinqeni uye ezantsi. Khawuthelekelele uphakamisa isilinda segesi okanye ingxowa yerayisi. Goba amadolo akho, qinisa izihlunu zakho zesisu, uze ume, ubambe loo nto kufutshane nomzimba wakho . Phakamisa ngemilenze yakho, hayi ngomqolo wakho.
• Izihlangu eziphakamileyo: Ezi zitshintsha isizinzi somxhuzulane wakho kwaye zibeke uxinzelelo emqolo wakho. Nxiba izihlangu ezinesithende esingange-intshi enye ukuba kunokwenzeka.
• Iimpahla neengxowa eziqinileyo: Iimpahla eziqinileyo ezixineneyo, ezikhululekileyo, okanye ezikhululekileyo zinokwandisa iintlungu zomqolo. Kwakhona, ukuhlala kwingxowa enkulu ephethwe ngamadoda kwiingxowa zawo zangasemva kunokubangela iintlungu zomqolo. Ukuba uhleli ixesha elide, njengaxa uqhuba, khupha ingxowa yakho epokothweni.
• Ibhegi yesandla kunye neBriefcase: Umtya webhegi kufuneka ube banzi. Musa ukuthwala ubunzima egxalabeni elinye, kodwa sebenzisa ngendlela eya kusasaza ubunzima bebhegi ngokulinganayo kumacala omabini. Susa izinto ezingafunekiyo ebhegini uze unciphise ubunzima.
• Malunga neeBraces zomqolo: Nangona kukho iintlobo ngeentlobo zeebraces zomqolo ezikhoyo, akukho bungqina buncinci bokuba zinceda kwiintlungu ezingapheliyo zomqolo. Ngoko ke, musa ukuzisebenzisa ngaphandle kwengcebiso kagqirha.