Iintlungu zomqolo zixhaphakile kubantu abaninzi kule mihla. Ngamanye amaxesha, ukususela ekuvukeni kwakho kusasa ukuya kutsho ngosuku olulandelayo, uchitha usuku lwakho lonke nale ntlungu. Isenokuba kukuhlala esitulweni eofisini ixesha elide kakhulu, isenokuba kukwenza imisebenzi yasekhaya, okanye inokuba yintlungu nje. Ubunzima bomzimba wethu, oko kukuthi, isakhiwo esiphambili, buxhomekeke emqolo wethu. Ngoko ke, akumangalisi ukuba iingxaki zomqolo ziyenzeka ngamanye amaxesha. Ngoko ke makhe sibone ukuba kutheni le ntlungu yomqolo isenzeka kwaye yintoni enokwenziwa ngayo.
Zithini izizathu eziphambili zentlungu yomqolo?
Iintlungu zomqolo zihlala zibangelwa yimikhwa emibi esiyenzayo singaqondanga. Zinokubangelwa zizifo ezahlukeneyo ezichaphazela umqolo wethu.
Imikhwa emibi esinayo
Makhe sibone ukuba ezinye zezinto esizenzayo kubomi bethu bemihla ngemihla ziwuchaphazela njani umqolo wethu.
| Umkhwa ombi | Indlela echaphazela ngayo umqolo |
|---|---|
| Ukuma kakubi | Ukuhlala kwisitulo seofisi, ukuqhuba imoto, okanye ukulala esofeni kubeka uxinzelelo olungeyomfuneko kwizihlunu zomqolo. |
| Ukuphinda into efanayo | Ukwenza okufanayo ukugoba nokubeka ubunzima kwicala elinye kunokubangela ukudinwa kwemisipha kwindawo enye yomqolo. |
| Ukuphakamisa iimpahla ngendlela engafanelekanga | Xa ugoba umqolo wakho uze uphakamise ubunzima obunzima ngaxeshanye, kukho ithuba elikhulu lokonakalisa iidiski zakho zomqolo kunye nokutsala izihlunu zakho. |
Ulwakhiwo lomqolo kunye nezinye izizathu
Ngamafutshane, umqolo wethu wenziwe ngamathambo amancinci angama-24 abizwa ngokuba yi-vertebrae, afana neebhloko zokwakha. Phakathi kwala mathambo kukho iidiski ze-intervertebral ezisebenza njenge-shock absorbers. Lo mqolo wonke ukhusela i-spinal cord, inkqubo ephambili ye-nervous elawula iintshukumo kunye neemvakalelo zomzimba wethu.
- Ukuxinana Kwemisipha: Eyona nto ibangela iintlungu zomqolo kukuxhatshazwa kwemisipha okanye imisipha ejikeleze umqolo. Le meko ixhaphake kakhulu kumqolo osezantsi nangasemva kwentamo.
- Ukulimala: Ukulimala ngexesha lokudlala imidlalo, okufana nobungozi bemoto okanye ukuwa, kunokusukela ekuxinezelekeni kwemisipha ukuya kwiimeko ezinzulu ezifana neediski ezihluthwe yi-herniated okanye ukwaphuka.
- Ukuqaqamba kwemisipha: Njengokuxhuzula emlenzeni, xa izihlunu zomqolo wakho ziqina ngequbuliso zingaphumli, unokufumana iintlungu eziqatha nezihlabayo.
- I-Osteoarthritis: Njengoko sikhula, i-cartilage ephakathi kwamathambo omqolo iyawohloka, nto leyo ebangela iintlungu njengoko amathambo egudlana.
- Ukukhulelwa: Oomama abaninzi baneentlungu zomqolo ngexesha lokukhulelwa. Oku kungenxa yokuba ubunzima obandayo kunye notshintsho lweehomoni kubeka uxinzelelo olutsha kumqolo.
- Intlungu engenasizathu sithile: Ngamanye amaxesha, akukho sizathu sicacileyo sentlungu yomqolo. Kusenokwenzeka ukuba izihlunu zakho zomqolo zibuthathaka kangangokuba awukwazi ukwenza imisebenzi yemihla ngemihla (ukuhamba, ukugoba).
Yintoni enye oyivayo ngaphandle kwentlungu yomqolo?
Intlungu yomqolo ayisiyontlungu nje kuphela, kodwa usenokuba neempawu emilenzeni okanye ezingalweni zakho.
| Uphawu | Inkcazo |
|---|---|
| Intlungu Ephumayo | Intlungu iphuma emqolo iye ezimpundu ukuya emlenzeni. |
| Ukuba ndindisholo | Ukurhawuzelela emilenzeni, ezinyaweni, okanye ezandleni. |
| Ukungqungqa | Imvakalelo yeembovane ezibalekayo okanye iiphini kunye neenaliti emilenzeni. |
| Ubuthathaka | Ukuziva ubuthathaka emilenzeni okanye ezingalweni, ubunzima bokuphakamisa iintsimbi, okanye ukuhamba. |
Iimpawu zengxamiseko ekufuneka uziqaphele:
Kodwa ukuba uvuza umchamo okanye ilindle ungaqondanga, okanye ukuba unengxaki yokuchama kwaye uziva urhawuzelelwa emilenzeni yakho, le yingxamiseko. Oku kuthetha ukuba kunokubakho uxinzelelo kumqolo wakho. Ngoko ke bonana nogqirha ngokukhawuleza okanye uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
Ndifanele ndimbone nini ugqirha?
Intlungu yomqolo nje ingaphela kwiintsuku ezimbalwa. Nangona kunjalo, kwiimeko ezilandelayo, ngokuqinisekileyo kuya kufuneka ufune ingcebiso kagqirha .
- Ukuba intlungu yenzekile emva kokuwa okanye ingozi.
- Ukuba intlungu iphazamisana nemisebenzi yakho yemihla ngemihla.
- Ukuba intlungu iyaqhubeka kangangeeveki ezingaphezu kwezi-6, okanye ukuba intlungu isasazeka.
Xa ubona ugqirha, uza kukuhlola. Uza kujonga ukuba ungagoba uze ujike kangakanani umqolo wakho, kunye nendlela esebenza ngayo inkqubo yakho yemithambo-luvo. Ungathunyelwa kwiimvavanyo ezifana ne-X-ray, i-MRI, okanye i-CT scan. Kodwa khumbula, akukho nxibelelwano luthe ngqo phakathi kwezinto eziboniswa zezi scan kunye nentlungu oyivayo.
Zithini iindlela zonyango?
Unyango olufumanayo luxhomekeke kwisizathu sentlungu kunye nokuba ikuphi emqolo wakho.
Abantu abaninzi bacinga ukuba xa benomqolo obuhlungu, bafanele bahlale ebhedini. Kodwa oko akuyongcinga ilungileyo.Ukuzilolonga kancinci kudla ngokuba yeyona nto ilungileyo.
- Ukuzilolonga kunye noNyango loMzimba: Ingcali yonyango lomzimba iya kukucebisa uthotho lwemithambo efanelekileyo kuwe. Oku kuya kuqinisa izihlunu zakho zomqolo, kwandise ukuguquguquka, kwaye kunike isiqabu kwiintlungu.
- Iipilisi zokunciphisa iintlungu: Kwintlungu encinci, ugqirha wakho unokucebisa iipilisi zokunciphisa iintlungu ezingathengiswayo ngaphandle kwemvume kagqirha, iipakethi zomkhenkce, okanye ubushushu. Ngamanye amaxesha, amayeza anamandla anokunikwa. Nangona kunjalo, anokubangela ukozela okanye umlutha, ngoko ke kubalulekile ukuwasebenzisa kuphela njengoko ugqirha wakho eyalele.
- Ezinye iindlela zonyango: Iindlela zonyango ezongezelelweyo ezifana nonyango lwe-chiropractic, i-acupuncture, kunye ne-massage nazo zinokunceda ekunciphiseni iintlungu.
- Utyando: Utyando lunokufuneka ukuba ithambo lonakele, idiski yeherniated icinezela umthambo, okanye idiski yeherniated icinezela umthambo. Nangona kunjalo, oogqirha badla ngokucebisa utyando njengenyathelo lokugqibela, kuphela ukuba zonke ezinye iindlela zonyango aziphumelelanga.
Ungayithintela njani intlungu yomqolo?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko zama ezi zinto ukunciphisa iintlungu zomqolo.
- Ukuzilolonga: Yenza umthambo oqinisa izihlunu ezijikeleze umqolo wakho kunye nesisu (izihlunu ezingaphakathi). Ukuhamba ngumthambo omhle nolula womqolo wakho.
- Hlala ume kakuhle: Zama ukugcina iindlebe zakho, amahlombe, kunye nezinqe zakho zilungelelene xa uhleli, umi, kwaye uhamba.
- Phakamisa iintsimbi ngokuchanekileyo: Xa uphakamisa iintsimbi, goba emadolweni kwaye usebenzise amandla emilenze yakho, hayi umqolo wakho. Gcina umqolo wakho uthe tye.
- Indawo yokulala: Kungcono ukulala ngecala kwimatrasi eqinileyo.
- Kuphephe ukutshaya: Ukutshaya kuthintela ukuhamba kwegazi, nto leyo enciphisa inani lezondlo kunye neoksijini ezifunyanwa zizihlunu kunye nezicubu ezikumqolo wakho.
Umyalezo Wokuya Ekhaya
- Iingxaki ezininzi zomqolo zinokunyangwa ngonyango olulula kunye nokuzilolonga kancinci.
- Hlala umile kakuhle xa uhleli, umi, kwaye uhamba.
- Xa uphakamisa izinto ezinzima, goba amadolo akho kwaye ugcine umqolo wakho uthe tye, kwaye wenze ngokuchanekileyo.
- Ukuba ufumana iimpawu ezinje ngokuba ndindisholo, ubuthathaka emilenzeni yakho, okanye ukungakwazi ukulawula umchamo/indle yakho, bona ugqirha ngokukhawuleza kuba kusenokwenzeka ukuba yingxamiseko.
- Kungcono ukuhlala ebhedini uze wenze umthambo olula xa uziva iintlungu. Thetha nogqirha wakho ngaphambi kokuba wenze nantoni na.
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