Kunzima ukufumana umntu ongazange abe neentlungu zomqolo ngaxa lithile ebomini bakhe, akunjalo? Enyanisweni, malunga nesi-8 kwabalishumi kuthi baye bahlangabezana nazo. Usenokuba ufunda eli nqaku ngelixa ulwa neentlungu zomqolo. Siyazi ukuba zinokucaphukisa kangakanani, kwaye zinokukuthena amandla kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla. Ngoko ke ungakhathazeki , makhe sibone ukuba ungenza ntoni ngale ntlungu yomqolo nendlela yokufumana isiqabu.
Kutheni sifumana iintlungu zomqolo?
Amaxesha amaninzi, nogqirha wakho akakwazi ukuchonga unobangela ochanekileyo. Nangona kunjalo, kukho izizathu ezininzi eziqhelekileyo ezinokubangela oku.
Ngamafutshane, eyona nto ixhaphakileyo kukuphazamiseka kwemisipha/ukukruneka kwemisipha. Ngokuchanekileyo, oku kunokwenzeka xa uphakamisa into enzima kwaye ugobe ngendlela engafanelekanga okanye ujijeke ngequbuliso. Ungamangaliswa kukuba abanye abantu banokukruneka nomqolo wabo xa begobile okanye bethimla .
Ukongeza, kukho ezinye izizathu ezininzi:
- Ukuphuka komqolo: Khawuthelekelele, ithambo lomqolo (ithambo) emgogodleni wakho linokwaphuka, njengakwingozi yemoto okanye ukuwa. Lo mngcipheko uphezulu ukuba unesifo esibhitya amathambo njenge-osteoporosis.
- Ukucinezelwa Kwemithambo-luvo: Zimbini izizathu eziphambili zoku. Esinye sisifo samathambo. Esinye sisifo se-herniated disc. Oku kwenzeka xa idiski eyenziwe nge-cartilage phakathi kwamathambo omqolo wethu iphuma ize icinezele umthambo odlula kuwo.
- I-Spinal Stenosis: Oku kuxa indawo emgogodleni apho intambo yomgogodla idlula khona incipha, nto leyo ebangela uxinzelelo kumgogodleni. Oku kunokubangela iintlungu ezinzulu zomqolo, iintlungu zemithambo-luvo ye-sciatic, kunye neentlungu eziphuma emlenzeni okanye ezimpundu. Kunokubangela ukungaziva, ukurhawuzelelwa, okanye ubuthathaka emlenzeni.
- Ezinye iimeko zonyango: Iimeko zokudumba kwamalungu ezifana ne-osteoarthritis okanye i-ankylosing spondylitis zinokubangela iintlungu nokuqina komqolo. I-Spondylolisthesis yimeko apho elinye ithambo lomqolo lityibilika phambili phezu kwelinye. Ezinye iimeko zonyango ezifana namatye ezintso, i-fibromyalgia, okanye iithumba zomqolo nazo zinokubangela iintlungu zomqolo.
Yintoni onokuyenza ekhaya xa uneentlungu zomqolo?
Ngaphambi kokuba uye kugqirha, kukho izinto ezilula onokuzama ukuze unciphise iintlungu ekhaya.
Lumka ngendlela oma ngayo umzimba wakho.
Indlela oma ngayo, ohlala ngayo, nosebenza ngayo inefuthe elikhulu kwiintlungu zomqolo. Hlala uthe nkqo, gcina intloko yakho iphakanyisiwe. Musa ukugoba amahlombe akho phambili okanye ukugoba intamo yakho phambili. Ukuba usebenza phambi kwekhompyutha, vuka esitulweni sakho wolule umzimba wakho ubuncinane kanye rhoqo emva kwesiqingatha seyure, uze uhambe kancinci.
Masitshintshe indlela esilala ngayo.
Nokuba utshintsho oluncinci kwindlela olala ngayo lunokubangela isiqabu esikhulu.
- Ukuba ulala ngecala: Goba imilenze yakho kancinci ngasesifubeni sakho uze ubeke umqamelo phakathi kwamadolo akho. Oku kuya kunceda ukugcina umqolo wakho kunye nezinqe zilungelelene, kunciphisa uxinzelelo emqolo wakho.
- Ukuba ulala ngomqolo: Beka umqamelo phantsi kwamadolo akho kunye nomqamelo okhululekileyo entanyeni yakho. Ukuba kuyimfuneko, ungabeka netawuli egobileyo phantsi kwegophe lomqolo wakho (ngaphantsi nje kwesinqe sakho).
- Ukuba ulala ngesisu: Le ayisiyondawo ilungileyo yomqolo wakho. Kodwa ukuba kufuneka ulale ngolu hlobo, beka umqamelo omncinci phantsi kwezinqe zakho nesisu. Oku kunokunceda ukunciphisa uxinzelelo emqolo wakho.
Unyango Lobushushu Nokubanda
Ukuntywila emanzini afudumeleyo kunokunceda ukukhulula izihlunu emqolo wakho kwaye kunciphise iintlungu. Ibhotile yamanzi ashushu, ibhegi yamanzi ashushu, okanye ibhafu eshushu inokunceda. Faka imizuzu eli-15-20. Abanye abantu bafumana isiqabu kwiipakethe zomkhenkce. Songa ipakethe yomkhenkce ngetawuli uze uyifake kwindawo ebuhlungu kangangemizuzu eli-15.
Cinga nangezicathulo.
Ukunxiba izihlangu eziphakamileyo okanye izihlangu ezingakukhathaziyo iinyawo zakho kuya kutshintsha indlela ohamba ngayo kwaye kubeke uxinzelelo olungeyomfuneko emqolo wakho. Ngoko ke, zama ukunxiba izihlangu ezithe tyaba nezikhululekileyo .
Ukuzilolonga kunye nonyango
Uphando lufumanise ukuba ukuhlala usebenza kangangoko kunokwenzeka kungcono kakhulu kwiintlungu zomqolo kunokuhlala nje ebhedini.
Ukuzilolonga kunye noNyango loMzimba
Isisombululo esilungileyo seentlungu zomqolo kukuzilolonga. Ukuzilolonga okuqinisa izihlunu zesisu kunye nomqolo (izihlunu eziphambili) kubaluleke kakhulu. Oku kunika inkxaso entle kumqolo.
- Izinto ezifana nokuhamba, ukudada, kunye nokukhwela ibhayisekile engashukumiyo zilungile.
- Ukuzilolonga okufana neyoga kunye nePilates kunokunciphisa iintlungu kwaye kwandise ukuguquguquka komqolo.
Ukuba intlungu ibikho kangangeeveki ezingaphezu kwezi-4-6, kuyanceda kakhulu ukubona ingcali ye-physiotherapist. Banokukufundisa imithambo efanelekileyo, kunye nokubonelela ngokunciphisa iintlungu ngezinto ezifana ne-ultrasound kunye nonyango lobushushu.
Izibulali-ntlungu
Xa uneentlungu ezingalindelekanga, ungasebenzisa iintlungu zokuphelisa iintlungu onokuzithenga kwivenkile yezonyango. Ezi zezona ntlobo zimbini ziphambili:
1. Ii-NSAID (Amayeza Angalwiyo Nee-steroidal Alwa Nokuvuvukala): Amayeza afana ne-ibuprofen kunye ne-naproxen akweli candelo. La mayeza anciphisa iintlungu kunye nokudumba kunye nokudumba.
2. I-Acetaminophen: I-Paracetamol luhlobo lwe-painkiller. Nangona inciphisa iintlungu, ayinciphisi ukudumba.
Ukongeza, iikhrimu, iijeli, kunye namabala anokubonelela ngoncedo lwexeshana.
Kubalulekile: Kukhuselekile ukuthetha nogqirha wakho ngaphambi kokusebenzisa naliphi na iyeza, ingakumbi ukuba unezinye iingxaki zempilo okanye usela amanye amayeza.
Ukunciphisa umzimba
Ukuba utyebile kakhulu, oku kubeka uxinzelelo olukhulu emqolo wakho. Uphando lubonise ukuba ukunciphisa umzimba kancinci kunokubonelela ngokukhululeka okukhulu kwiintlungu zomqolo .
Ufanele uye nini ngokuqinisekileyo kugqirha?
Intlungu yomqolo eqhelekileyo idla ngokuphela emva kweentsuku ezimbalwa okanye iveki. Nangona kunjalo, ukuba ufumana naziphi na kwezi mpawu zilandelayo, kubalulekile ukubona ugqirha ngoko nangoko . Oku kungaba luphawu lwemeko embi kakhulu.
| Iimpawu zeFlegi ebomvu ekufuneka uziqaphele | |
|---|---|
| Intlungu | Intlungu engapheliyo emva kweveki yonyango lwasekhaya. Intlungu eba mandundu ebusuku. |
| Iimpawu ze-neurological | Ukuba ndindisholo, ukurhawuzelela, ubuthathaka, okanye intlungu ezimpundu okanye emilenzeni. |
| Iingxaki zolawulo | Ukungakwazi ukuzibamba okanye ubunzima bokuchama okanye bokukhupha indle . |
| Ezinye iimpawu eziqhelekileyo | Umkhuhlane ongachazekiyo, ukwehla kobunzima , kunye nokudinwa. |
| Ezinye izinto ezinobungozi | Unembali yomhlaza, uneminyaka engaphezu kwama-55 ubudala, okanye usela amayeza acinezela inkqubo yomzimba yokuzikhusela. |
| Ingxamiseko | Ukuba unentlungu ebuhlungu emva kokuwa okanye ingozi, yiya kwiSebe leNgxamiseko (ETU) ngoko nangoko. |
Umyalezo Wokuya Ekhaya
- Iintlungu zomqolo zixhaphakile kakhulu. Ngokuqhelekileyo, unobangela unokuba yinto elula njengokuxinezeleka kwemisipha.
- Musa ukuhlala ebhedini kwangoko xa intlungu iqala. Ukwenza imisebenzi elula njengokuhamba kangangoko kunokwenzeka kuya kukunceda uphile ngokukhawuleza.
- Iingxaki zomqolo zinokuthintelwa ngokugcina ukuma okufanelekileyo kunye nokuphakamisa iintsimbi ngokuchanekileyo.
- Ukwenza umthambo oqinisa izihlunu zesisu kunye nomqolo (izihlunu eziphambili) sisisombululo sexesha elide.
- Ukuba intlungu ihlala ixesha elingaphezu kweveki, okanye ukuba unezinye "zeempawu ezilumkiso" ezikhankanyiweyo apha ngasentla, qiniseka ukuba ubonana nogqirha.
- Kubaluleke kakhulu ukufuna iingcebiso zonyango ngaphambi kokuba uqalise naluphi na unyango okanye amayeza.
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