Ingabe uhlushwa ubuhlungu bomhlane ngaso sonke isikhathi? Zama lezi zindlela ezilula ezingu-16!

"O, umhlane wami..." Uyakhumbula izikhathi lapho wawungakwazi ukuvuka uhleli khona? Eqinisweni, abantu abaningi ezweni lakithi, kungakhathaliseki ubudala, bahlushwa yilobuhlungu bomhlane njalo. Kwabanye, kubuhlungu obuncane obuhlala isikhathi eside, kanti kwabanye, kuzwakala njengobuhlungu obungazelelwe, obukhulu. Kuvamile kangangokuthi kuyisizathu sesibili esivame kakhulu sokubona udokotela. Kodwa izindaba ezinhle ukuthi esikhathini esiningi, lobu buhlungu bomhlane buyaphola phakathi kwamasonto ambalwa. Ngakho-ke namuhla, ake sixoxe ngezinto ezilula esingazenza ukuze sigweme le nkinga.

Kungani kwenzeka lobu buhlungu emhlane?

Akukho imbangela eyodwa yobuhlungu emhlane. Ngezinye izikhathi bungabangelwa ingozi efana nokuqhekeka noma ukuphuka. Futhi, ubuhlungu emhlane bungabangelwa yizimo ezifana ne-arthritis, i-fibromyalgia, noma i-spinal stenosis. Kodwa ngaphezu kwakho konke lokhu, ezimbili zezizathu eziyinhloko ezenza abantu abaningi babe nobuhlungu emhlane isisindo somzimba esiningi kanye nokuntuleka kokuzilolonga .

Ingxenye engcono kakhulu ukuthi, iningi lalezi zimo zobuhlungu bomhlane lingelashwa ngaphandle kokuhlinzwa. Ake sibone ukuthi singakunqoba kanjani lesi simo ngokwenza izinguquko ezincane ekuphileni kwethu kwansuku zonke.

Masivikele imihlane yethu ngendlela yokuphila enempilo.

1. Ukuzivocavoca umzimba kungumngane wakho omkhulu.

Uma umhlane wakho ubuhlungu, abantu abaningi bacabanga ukuthi kufanele baphumule nje bangenzi lutho. Usuku olulodwa noma ezimbili zokuphumula kulungile, kodwa ukuthatha isikhathi eside kunalokho kungenza ubuhlungu bube bubi kakhulu. Eqinisweni, ukuvivinya umzimba njalo kungasiza ekunciphiseni ukuqina kwemisipha nokuvuvukala . Buza udokotela wakho noma umqeqeshi oqeqeshiwe mayelana nokuzivocavoca okungasiza ukuqinisa umhlane wakho. Imisebenzi efana ne-yoga ne-tai chi ingakusiza ukuthi ugcine ukuma okuhle futhi wandise amandla akho kanye nebhalansi.

2. Qaphela isisindo somzimba wakho.

Uma uthwala isisindo esengeziwe, ikakhulukazi endaweni yesisu, isikhungo somzimba wakho samandla adonsela phansi siyashintsha, sibeka ingcindezi enkulu emhlane wakho ongezansi. Uma ungahlala ungaphansi kwamakhilogremu ama-5 esisindweni sakho esifanele , kungasiza kakhulu ekulawuleni ubuhlungu bomhlane.

3. Gwema ukubhema.

Ukubhema kuvimbela ukugeleza kwegazi okondla ama-spinal disc, atholakala phakathi kwamathambo omgogodla. Ngakho-ke, ababhemayo basengozini enkulu yokuthola ubuhlungu emhlane.

4. Lala kahle ebusuku

Uma uzwa ubuhlungu emhlane njalo, khuluma nodokotela wakho mayelana nendlela engcono yokulala. Ngokuvamile kunezindlela eziningana ezinhle kakhulu.

Ukukhetha umatilasi omuhle nakho kubaluleke kakhulu. Omatilasi abathambile kakhulu nabaqinile kakhulu bangabangela ubuhlungu emhlane. Ngakho-ke, kungcono ukukhetha umatilasi oqinile ophakathi nendawo .

Ake sihlele isimo sengqondo kanye nendawo yokusebenza.

5. Qaphela ukuma komzimba.

Kukhona indlela elula yokuhlola ukuthi ukuma kwakho kulungile yini. Yima umhlane wakho uncike odongeni, izithende zakho, izinqe, amahlombe kanye nengemuva lekhanda lakho kuthinta udonga. Manje zama ukubeka isandla sakho phakathi kwejika lomhlane wakho ongezansi nodonga. Kufanele kube nesikhala esincane. Manje suka odongeni ume ngendlela evamile. Uma ukuma kwakho kwangaphambilini kushintshile, kulungisa.

6. Sebenzisa isihlalo netafula ngendlela efanele

Isihlalo esingcono kakhulu sokugwema ubuhlungu emhlane yileso esinomhlane oqondile noma ukusekela umhlane ophansi. Uma uhleli, gcina amadolo akho ephakeme kancane kunezinqe zakho . Gcina isihlalo sesihlalo sise-engeli engaba ngu-110 degrees. Sebenzisa umcamelo omncane emhlane wakho uma kudingeka.

Uma usebenza ehhovisi, isikrini sakho sekhompyutha kufanele sibe ngamasentimitha angu-2-3 ngaphezu kweleveli yamehlo . Ukuthayipha ngekhibhodi ezingeni lesifuba kucindezela izandla zakho, amahlombe, kanye nezihlakala. Lokhu kungaholela hhayi ebuhlungwini bomhlane kuphela, kodwa futhi nasezinkingeni zesikhathi eside njenge-carpal tunnel syndrome. Uma kungenzeka, sebenzisa ithreyi yekhibhodi ngaphansi kwedeskithophu yakho.

7. Qaphela uma usebenzisa i-laptop yakho kanye nefoni.

Uma usebenza ne-laptop emathangeni akho isikhathi eside, ikhanda lakho liyagoba. Lokhu kubeka ingcindezi kumathambo omgogodla womlomo wesibeletho futhi kungabangela ikhanda elibuhlungu , ubuhlungu bentamo nomhlane. Kwenzeka into efanayo uma uthayipha efonini yakho. Ngakho-ke uma kufanele uthayiphe isikhathi eside, gcina umhlane wakho uqonde futhi wenze lowo msebenzi kukhompyutha .

Eminye imikhuba empilweni yansuku zonke

• Indlela yokuphakamisa: Uma uphakamisa into esindayo, ungagobi kusukela okhalweni kuye phansi. Cabanga ukuthi uphakamisa isilinda segesi noma isaka lelayisi. Goba amadolo akho, qinisa imisipha yesisu sakho, bese usukuma ngokubamba into eduze komzimba wakho . Phakamisa ngemilenze yakho, hhayi umhlane wakho.
• Izithende eziphakeme: Lezi zishintsha indawo yakho yamandla adonsela phansi futhi zibeke ingcindezi emhlane wakho. Gqoka izicathulo ezinesithende esingaba yi-intshi eyodwa uma kungenzeka.
• Izingubo nezikhwama eziqinile: Izingubo eziqinile eziqinile kakhulu, ezikhululekile kakhulu, noma ezikhululekile kakhulu zingandisa ubuhlungu emhlane. Futhi, ukuhlala esikhwameni esikhulu amadoda asiphatha emaphaketheni awo angemuva nakho kungabangela ubuhlungu emhlane. Uma uhleli isikhathi eside, njengalapho ushayela, khipha isikhwama sakho ephaketheni lakho.
• Isikhwama Sesandla Nesikhwama Sempahla: Ibhande lesikhwama kufanele libe banzi. Ungathwali isisindo ehlombe elilodwa, kodwa lisebenzise ngendlela ehambisa isisindo sesikhwama ngokulinganayo nhlangothi zombili. Susa izinto ezingadingekile esikhwameni bese wehlisa isisindo.
• Mayelana nama-Back Braces: Nakuba kunezinhlobo ezahlukene zama-back braces ezitholakalayo, abukho ubufakazi obuncane bokuthi anikeza impumuzo ebuhlungwini obungapheli bomhlane. Ngakho-ke, ungazisebenzisi ngaphandle kweseluleko sikadokotela.