Kunzima ukufumana umntu ongazange abe neentlungu zomqolo ngaxa lithile ebomini bakhe, akunjalo? Ngamanye amaxesha xa uvuka kusasa, umqolo wakho uziva uqinile. Ngamanye amaxesha, uyakhubeka umqolo wakho ngelixa uphakamisa into enzima. Nangona kunjalo, iintlungu zomqolo ziyinto ecaphukisayo kakhulu. Ngoko ke namhlanje, masithethe ngeentlungu zomqolo, ukuba zeziphi iindlela zonyango ezikhoyo, kunye noko kufuneka sikuqaphele.
Ugqirha angayifumana njani imbangela yoku?
Xa ubona ugqirha ngenxa yeentlungu zomqolo, into yokuqala aza kuyenza kukukuhlola kakuhle. Baza kukuhlola umqolo wakho ukuze babone ukuba ungawugoba kangakanani, ukuba izihlunu zakho zomqolo zisebenza njani, nokuba kukho naziphi na iingxaki ngemithambo-luvo yakho. Ngamanye amaxesha, banokwenza uvavanyo lwegazi nomchamo ukuqinisekisa ukuba akukho ezinye iimeko (ezifana namatye ezintso okanye usulelo).
Ngokwesiqhelo, ugqirha uza kukuthumela kwiimvavanyo ezikhethekileyo ukuba unentlungu engapheliyo, ukuba umqolo wakho ubuhlungu ndaweni ithile, ukuba unentlungu kunye nomkhuhlane, okanye ukuba uneempawu zemithambo-luvo ezifana nokurhawuzelela ezandleni nasezinyaweni zakho.
Into ebalulekileyo kukuba akukho nxibelelwano luthe ngqo phakathi kweziphumo zezi ngxelo zovavanyo kunye nentlungu oyivayo. Oku kuthetha ukuba usenokungaboni mahluko mkhulu kwiskeni, kodwa usenokuba usenentlungu enzima. Ngoko ke ungoyiki.
| Uvavanyo | Ufuna ntoni kule nto? |
|---|---|
| I-X-reyi | Jonga ukuba akukho ngxaki yomqolo okanye kukho enye ingxaki. |
| I-MRI okanye i-CT scan | Jonga iidiski ezihluthwe yi-herniated kunye nomonakalo wemisipha. |
| I-Electromyogram (EMG) | Chonga umonakalo ochanekileyo kwimithambo-luvo nakwimisipha. |
Unyango olulula onokulwenza ekhaya
Ukuba ukrunekile kancinci okanye uxinezelekile kwimisipha, into yokuqala omawuyenze kukuphumla usuku olunye okanye ezimbini .
- Kwiiyure zokuqala ezingama-24-72: Faka ipakethe yomkhenkce kwindawo eneentlungu nokudumba. Oku kuya kunceda ekunciphiseni ukudumba.
- Emva kweentsuku ezimbini okanye ezintathu: Nje ukuba ukudumba kuphele, kungcono ukufaka ubushushu ( i-heating pad ) kuloo ndawo. Oku kuya kunceda ukukhulula izihlunu kunye nezicubu zomzimba kwaye kunciphise iintlungu.
- Izithomalalisi zentlungu: Ungacela ugqirha ukuba akunike iyeza elifana ne-acetaminophen, i-aspirin, okanye i-ibuprofen.
- Indawo yokulala: Ukuba uneentlungu zomqolo ezingapheliyo, lala kumatrasi oqinileyo kancinci. Ukuba ulala ngecala, beka umqamelo phakathi kwamadolo akho. Ukuba ulala ngomqolo, ukubeka umqamelo phantsi kwamadolo akho kunokubonelela ngokukhululeka okukhulu kumqolo wakho.
Masiqaphele nendlela yokuma komzimba.
Kubaluleke kakhulu ukuba uqaphele indlela oma ngayo umzimba wakho imini yonke.
- Hlala uthe nkqo: Xa uhleli esitulweni, hlala uthe nkqo kangangoko unako. Oku kuya kunciphisa uxinzelelo emqolo wakho.
- Tshintsha indawo yakho rhoqo: Musa ukuhlala kwindawo efanayo ixesha elide. Sukuma uhambehamba rhoqo emva kwemizuzu engama-20-30, wolula umzimba wakho kancinci.
- Xa usebenza emhlabeni: Xa usebenza egadini okanye utshayela indlu, sebenza idolo elinye liphantsi. Okanye usebenze uhleli phantsi.
Ukuzilolonga kunye nonyango lomzimba kubaluleke kakhulu!
Ngaphambili, abantu babexelelwa ukuba bahlale ebhedini baze baphumle ngenxa yeentlungu zomqolo. Kodwa ngoku oogqirha bathi ukwenza njalo kunokwenza umonakalo omkhulu kunokuba luncedo. Ukuhlala ebhedini kunokulibazisa ukuchacha kwaye kubangele iingxaki ezintsha.
Kungoko ke, kungcono ukuqala ngemisebenzi elula efana nokuhamba emva kweentsuku ezimbalwa. Emva koko ungabuyela kancinci kancinci kwinqanaba lakho lokuzilolonga.
Ukuqinisa izihlunu zesisu nezomqolo ezijikeleze umqolo kuzinzisa umqolo. Ukuzilolonga okufana nePilates kulungile koku. Unyango lwamanzi yindlela entle yokunciphisa iintlungu zomqolo. Amanzi axhasa ubunzima bakho, okwenza kube lula ukuzilolonga. I-Yoga inokukunceda ube bhetyebhetye kwaye ube namandla, kwaye inokukunceda ukunciphisa uxinzelelo kunye nentlungu.
Ulungiso lwenyamaUnyango Lomzimba (PT) nalo lunyango olusebenzayo kakhulu koku. Ingcali yonyango lomzimba iya kucwangcisa isicwangciso sonyango esilungiselelwe imeko yakho.
| Uhlobo lonyango | Imizekelo |
|---|---|
| Unyango Lomzimba Olungasebenziyo - Oko kwenziwa yingcali yonyango | |
| Unyango lwezandla | Ukuphulula izihlunu, ukulungiselela amalungu. |
| Okunye | Ubushushu/umkhenkce, ukuvuselelwa kombane, i-ultrasound. |
| Unyango Lomzimba Olusebenzayo - Izinto Omele Uzenzele Zona | |
| Ukuzilolonga | Ukuzilolonga, ukuqinisa izihlunu, kunye nokuzilolonga ukunciphisa iintlungu. |
Amayeza kunye nolunye unyango
Ukuba iintlungu azilawulwa ngeentlungu eziqhelekileyo, ugqirha wakho unokukunika iintlungu eziqatha okanye iziphumlisi zemisipha ezinamandla . Nangona kunjalo, amanye ala mayeza anokukwenza ulale. Iintlungu ze-opioid nazo zinokubangela umlutha. Kungoko ke, kubaluleke kakhulu ukuba uhlale usela la mayeza kanye njengoko ugqirha wakho ekuxelela, kwaye kuphela ngexesha lonyango lwakho .
Ngamanye amaxesha, amayeza anjengee-antidepressants kunye nee-steroid injections asetyenziselwa ukunyanga iintlungu zemithambo-luvo. Nangona ezi injections zinika isiqabu sexeshana, zinokunceda ekufumaneni unobangela wentlungu kwaye zenze unyango lomzimba lube lula.
Utyando lolona khetho lokugqibela
Ixesha elininzi, iintlungu zomqolo azidingi utyando. Zisetyenziswa njengesisombululo sokugqibela. Utyando luqwalaselwa kuphela xa idiski emqolo iphuma kwaye icinezela umthambo, njenge-"Herniated Disk"`, okanye ukuba kukho enye imeko embi emqolo. ``Diskectomy```, ``Laminectomy`` kunye ``Spinal fusion`` zezinye zeentlobo eziphambili zotyando ezenziwa kwiimeko ezinjalo. Ugqirha wakho uza kukuchazela kakuhle oku.
Umyalezo Wokuya Ekhaya
- Iintlungu zomqolo zixhaphakile kakhulu, ngoko ke ungoyiki ngokungeyomfuneko.
- Okokuqala, zama unyango olulula onokulwenza ekhaya (ukuphumla, umkhenkce/ubushushu).
- Ukuhlala ebhedini kungayenza ingxaki ibe mandundu. Qala ngemisebenzi elula efana nokuhamba ngokukhawuleza.
- Ukugcina ukuma okufanelekileyo kunye nokwenza umthambo ofanelekileyo kunokuthintela ukuphinda kwentlungu yomqolo.
- Soloko uqhagamshelana nogqirha wakho phambi kokuba usebenzise naliphi na iyeza. Ungaze usebenzise amayeza abanye abantu.
- Ukuba intlungu inzima, ayipheli kwiintsuku ezimbalwa, ukuba imilenze yakho iyarhawuzelela/izive ibuthathaka, okanye ukuba unengxaki yokulawula umchamo/indle yakho, bona ugqirha ngokukhawuleza okanye uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
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