Cabanga ukuthi uye ukuyosiza umngane wakho ukuthwala izinto zasekhaya, noma uthuthe isilinda esisindayo segesi ekhaya. Uma usuqedile umsebenzi, umhlane wakho ubuhlungu kakhulu. Akukhona lokho kuphela, kodwa unohambo olude ezinsukwini ezimbalwa ezizayo. Ukucabanga ngokuhlala emotweni amahora amaningi kuyethusa, akunjalo? Eqinisweni, ubuhlungu bomhlane bungaphazamisa usuku lwethu lonke, wonke umsebenzi wethu.
Abantu abaningi bacabanga ukuthi uma bezwa ubuhlungu emhlane, bacabanga ukuthi, 'O, kumelwe ukuthi ngenze into engalungile, ngiphakamise into engalungile.' Kodwa lokho akulona njalo iqiniso. Ngezinye izikhathi izinkinga emhlane zibangelwa izinto ezilula esizenzayo. Isibonelo, uma umuntu egoba ukuze abophe izintambo zakhe zezicathulo, idiski phakathi kwamathambo omgogodla ingavele iqhume futhi icindezele imizwa, okubangela ubuhlungu obukhulu. Ngakho-ke ungacabangi njalo ukuthi ukuma kwakho akulungile. Kodwa-ke, lokho akusho ukuthi akufanele sinakekele imihlane yethu. Ukusebenzisa izindlela ezinhle zomzimba kungasiza ekunciphiseni ubuhlungu emhlane, kuvimbele ubuhlungu obusha, futhi kuvikele imihlane yethu.
Khumbula lezi zinto lapho uphakamisa izinsimbi.
Sonke siyaphakamisa izinsimbi ngesikhathi esithile empilweni yethu. Kodwa iyiphi indlela efanele yokwenza lokho? Ukuphakamisa izinsimbi ngendlela engafanele kungabangela umonakalo omkhulu emhlane wakho kunalokho ongase ukucabange.
"Kufanele uphakamise umthwalo ngamandla emilenze yakho, hhayi ngokugoba umhlane wakho ."
Kalula nje, ungagobi okhalweni lapho uthatha into ethile phansi. Kunalokho, goba amadolo akho bese wehlisa sengathi uhleli esihlalweni, bese uthatha into bese usukuma uqonde. Futhi, ukugoba ngenkathi uphakamisa kuyingozi kakhulu emhlane wakho.
Cabanga ukuthi uzothatha ibhokisi phansi ulibeke etafuleni elingemuva kwakho. Uma uzama ukuphakamisa ibhokisi ngokujikisa izinqe zakho bese ulibeka etafuleni, kokubili ukuphakamisa kanye nokujikisa kwenziwa ngesikhathi esisodwa, okungabeka umhlane wakho engozini. Esikhundleni salokho, okufanele ukwenze ukugoba amadolo akho bese uphakamisa ibhokisi, bese uphendulela umzimba wakho wonke, kufaka phakathi imilenze yakho, uye etafuleni bese ubeka ibhokisi etafuleni. Ngaleyo ndlela, umhlane wakho ngeke ube sengozini.
Futhi, yazi imingcele yakho bese usebenza ngaphakathi kwayo. Uma uzizwa sengathi awukwazi ukuthwala isisindo, ungabi yiqhawe. Ungabi namahloni ucele usizo kothile.
| Izinyathelo ezifanele zokuphakamisa isisindo | |
|---|---|
| Isinyathelo 1 | Sondela entweni oyiphakamisayo. Gcina izinyawo zakho ziqhelelene ububanzi bamahlombe. |
| Isinyathelo sesi-2 | Hlala phansi, ugcine umhlane wakho uqondile futhi ugobe amadolo akho nezinqe. |
| Isinyathelo 3 | Qinisa imisipha yesisu sakho. |
| Isinyathelo 4 | Kufanele uphakamise into ngamandla emilenze yakho, hhayi umhlane wakho. |
| Isinyathelo 5 | Ungawujiki umzimba wakho ngenkathi uphakamisa. Okokuqala, yima uqonde, bese ujika ngemilenze yakho. |
| Isinyathelo 6 | Uma uphakamisa umthwalo nomunye umuntu, yenzani umsebenzi ndawonye. Umuntu oyedwa kufanele anikeze imiyalo efana nokuthi "phakamisa" nokuthi "hamba." |
Umthelela emgogodleni lapho uhleli futhi umi
Akubona bonke abantu abanezinhlungu zomhlane abafanayo. Abanye abantu bathola ukuthi izinhlungu zabo ziyaphela lapho behlala phansi. Abanye bathola impumuzo lapho besukuma. Lokhu kungenxa yokuthi imbangela eyinhloko yezinhlungu zabo zomhlane iyahlukahluka.
Uma ubuhlungu bukhula kakhulu lapho uhleli...
Ngokuvamile, abantu abanezinkinga ngama-disc athambile phakathi kwamathambo omgogodla bazwa ubuhlungu obukhulu lapho behleli. Lokhu kungenxa yokuthi lapho sihleli, ingcindezi esiswini sethu iyanda, okuthinta ama-disc emgogodleni wethu. Laba bantu bazizwa bekhululekile lapho besukuma.
Uma ungomunye walaba bantu, gwema ukuhlala isikhathi eside. Uma uhleli, sebenzisa umcamelo omuhle we-lumbar ukuze usekele umhlane wakho ongezansi. Ngisho nalapho ushayela, ukutshekisa isihlalo kancane nokusebenzisa umcamelo we-lumbar kunganciphisa ingcindezi emhlane wakho.
Uma ubuhlungu bube bubi kakhulu uma umile...
Abanye abantu bazwa ubuhlungu lapho bemi noma behamba. Lokhu kungabangelwa yi-arthritis emalungeni amancane ngemuva komgogodla (i-Facet Joint arthritis ). Kungenzeka ukuthi ubabonile laba bantu begoba phambili lapho behamba, noma bezama ukuthwala umthwalo njengenqola yesitolo esikhulu. Bazama ukunciphisa ingcindezi kulawo malungeni. Laba bantu bavame ukuzizwa bengcono lapho behlala phansi.
Kungakhathaliseki ukuthi inkinga yakho iyini, kunemithetho ejwayelekile okufanele siyilandele sonke ukuze sivikele imihlane yethu.
| Amathiphu okuma kahle | |
|---|---|
| Uma umi isikhathi eside... | |
| 1. | Gqoka izicathulo ezilula nezikhululekile. Yima endaweni ethambile uma kungenzeka. |
| 2. | Ungagobi emuva ngalokho okwenzayo. Kunalokho, yenza umsebenzi ube sezingeni elikufanelayo. |
| 3. | Gcina umlenze owodwa esihlalweni esincane. Lokhu kuzonciphisa ingcindezi emhlane wakho. |
| 4. | Shintsha indawo yakho njalo. |
| Uma uhlala isikhathi eside... | |
| 1. | Hlala esihlalweni esinokusekelwa okuhle komhlane ongezansi. Noma sebenzisa umcamelo we-lumbar. |
| 2. | Lungisa isihlalo ukuze amadolo akho abe ngaphezulu noma ngaphezulu kancane kwezinqe zakho uma izinyawo zakho ziphansi. |
| 3. | Hlala eduze kwedeski lakho. Unganciki phezu kwalo. |
| 4. | Ungahlali phansi ugobile. |
| 5. | Vuka njalo, welule umzimba, bese uthatha ikhefu elifushane. |
Kungcono ukusunduza kunokudonsa (Cindezela, Ungadonsi)
Lokhu kubaluleke kakhulu futhi. Uma udinga ukuhambisa into efana nesihlalo noma itafula, ukuyisunduza kungcono kakhulu emhlane wakho kunokuyidonsa.
Kungani kunjalo? Ngoba uma ucindezela okuthile, usebenzisa imisipha yakho yesisu kakhulu. Kodwa uma udonsa okuthile, iningi lesisindo liwela emhlane wakho. Ngakho-ke, uma udinga ukuhambisa into esindayo, sondela kuyo, qinisa imisipha yakho yesisu, bese ucindezela ngezandla zombili. Ungalokothi ugobe umhlane wakho ngenkathi ucindezela noma udonsa.
Umlayezo Wokuya Nawe Ekhaya
- Uma uphakamisa umthwalo, hlala ugoba amadolo akho bese uphakamisa ngemilenze yakho. Ungagobi ngomhlane wakho.
- Ukujikijela umzimba wakho ngenkathi uphakamisa insimbi kubi kakhulu emhlane wakho. Okokuqala, yima uqonde, bese ujikijela umzimba wakho wonke.
- Yazi imingcele yakho. Uma kungumthwalo osindayo ukuwuthwala, cela usizo.
- Uma uhlala isikhathi eside, sebenzisa i-lumbar support. Vuka njalo futhi unike umzimba wakho ikhefu.
- Ukusunduza into kungcono emhlane kunokuyidonsa.
- Uma ubuhlungu bomhlane buqhubeka noma bukhulu, ungabushayi indiva. Qiniseka ukuthi ubona udokotela oqeqeshiwe (udokotela) ukuze akunike iseluleko.
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