Kunzima ukuthola umuntu ongakaze abe nobuhlungu bomhlane ngesikhathi esithile empilweni yakhe, akunjalo? Eqinisweni, cishe abangu-8 kwabayishumi kithi bake babhekana nakho. Ungase ube ufunda lesi sihloko ngenkathi ulwa nobuhlungu bomhlane. Siyazi ukuthi kungaba yinto ecasulayo kangakanani, nokuthi kungaba nzima kangakanani kangangokuthi awukwazi ngisho nokwenza imisebenzi yakho yansuku zonke. Ngakho ungakhathazeki , ake sibone ukuthi yini ongayenza ngalobu buhlungu bomhlane nokuthi ungayithola kanjani impumuzo.
Kungani sizwa ubuhlungu emhlane?
Esikhathini esiningi, ngisho nodokotela wakho ngeke akwazi ukukhomba imbangela eqondile. Kodwa-ke, kunezimbangela eziningana ezivamile ezingaba nomthelela kulokhu.
Kalula nje, imbangela evame kakhulu ukukhungatheka kwemisipha/ukukhungatheka kwemisipha. Ukuze kube sobala, lokhu kungenzeka uma uphakamisa into esindayo bese ugoba ngendlela engafanele noma ujika ngokuzumayo. Ungamangali, abanye abantu bangakhungatheka ngisho nomhlane wabo lapho begoba noma ngisho bethimula .
Ngaphezu kwalokho, kunezinye izizathu eziningana:
- Ukuphuka komgogodla: Cabanga nje, ithambo lomgogodla (ithambo) emgogodleni wakho lingaphuka, njengasengozini yemoto noma ekuweni. Le ngozi iphakeme uma unesifo esinciphisa amathambo njenge-osteoporosis.
- Ukucindezelwa Kwemizwa: Kunezizathu ezimbili eziyinhloko zalokhu. Esinye yi-arthritis. Esinye yi-herniated disc. Lokhu kwenzeka lapho i-disc eyenziwe nge-cartilage phakathi kwamathambo omgogodla wethu iqhuma futhi icindezela i-nerve edlula kuyo.
- I-Spinal Stenosis: Lokhu kwenzeka lapho isikhala emgogodleni lapho intambo yomgogodla idlula khona siba sincane, okubangela ingcindezi emgogodleni. Lokhu kungabangela ubuhlungu obukhulu emhlane, ubuhlungu be-sciatic nerve, kanye nobuhlungu obuphuma emlenzeni noma ezinqeni. Kungabangela futhi ukungakhululeki, ukuqaqamba, noma ubuthakathaka emlenzeni.
- Ezinye izimo zezokwelapha: Izimo zamalunga ezivuvukalayo njenge-osteoarthritis noma i-ankylosing spondylitis zingabangela ubuhlungu nokuqina komhlane. I-Spondylolisthesis yisimo lapho i-vertebra eyodwa ishelela phambili phezu kwenye. Ezinye izimo zezokwelapha ezifana namatshe ezinso, i-fibromyalgia, noma izimila zomgogodla nazo zingabangela ubuhlungu bomhlane.
Yini ongayenza ekhaya ngobuhlungu bomhlane?
Ngaphambi kokuya kudokotela, kunezinto ezilula ongazizama ekhaya ukuze unciphise ubuhlungu.
Qaphela ukuma komzimba.
Indlela oma ngayo, ohlala ngayo, kanye nomsebenzi wakho inomthelela omkhulu ebuhlungwini bomhlane. Hlala uqonde, gcina ikhanda lakho liphakeme. Ungagobi amahlombe akho phambili noma ugobise intamo yakho phambili. Uma usebenza phambi kwekhompyutha, vuka esihlalweni sakho welule umzimba wakho okungenani kanye njalo ngemva kwesigamu sehora, bese uhambahamba kancane.
Masishintshe indlela esilala ngayo.
Ngisho nokushintsha okuncane emikhubeni yakho yokulala kungaletha impumuzo enkulu.
- Uma ulala ngohlangothi: Goba imilenze yakho kancane ibheke esifubeni sakho bese ubeka umcamelo phakathi kwamadolo akho. Lokhu kuzosiza ukugcina umgogodla wakho nezinqe ziqondile, kunciphisa ingcindezi emhlane wakho.
- Uma ulala ngomhlane: Beka umcamelo ngaphansi kwamadolo akho kanye nomcamelo okhululekile entanyeni yakho. Uma kudingeka, ungabeka nethawula eligoqiwe ngaphansi kwejika lomhlane wakho (ngaphansi nje kwesinqe sakho).
- Uma ulala ngesisu: Lesi akusona isimo esihle somhlane wakho. Kodwa uma kufanele ulale kanje, beka umcamelo omncane ngaphansi kwezinqe zakho nesisu. Lokhu kungasiza ekunciphiseni ingcindezi emhlane wakho.
Ukwelashwa Kokushisa Nokubanda
Ukucwilisa emanzini afudumele kungasiza ekuphumuzeni imisipha emhlane wakho futhi kunciphise ubuhlungu. Ibhodlela lamanzi ashisayo, isikhwama samanzi ashisayo, noma ukugeza okushisayo kungasiza. Faka imizuzu eyi-15-20. Abanye abantu bathola impumuzo emaphaketheni eqhwa. Songa iphakethe leqhwa ngethawula bese ulifaka endaweni ebuhlungu cishe imizuzu eyi-15.
Cabanga nangezicathulo.
Ukugqoka izithende eziphakeme noma izicathulo ezingakuphathi kahle ezinyaweni zakho kuzoshintsha indlela ohamba ngayo futhi kufake ingcindezi engadingekile emhlane wakho. Ngakho-ke, zama ukugqoka izicathulo ezisicaba nezikhululekile .
Ukuzivocavoca kanye nokwelashwa
Ucwaningo luthole ukuthi ukuhlala usebenza ngangokunokwenzeka kungcono kakhulu ekuphatheni ubuhlungu bomhlane kunokuhlala embhedeni nje.
Ukuzivocavoca kanye nokwelashwa ngokomzimba
Isixazululo esingcono kakhulu sobuhlungu bomhlane ukuzivocavoca. Ukuzivocavoca okuqinisa imisipha yesisu neyasemhlane (imisipha eyinhloko) kubaluleke kakhulu. Lokhu kunikeza ukusekelwa okuhle komgogodla.
- Izinto ezifana nokuhamba, ukubhukuda, nokugibela ibhayisikili elingashukumi kahle zinhle.
- Ukuzivocavoca okufana ne-yoga kanye ne-Pilates kunganciphisa ubuhlungu futhi kwandise ukuguquguquka komgogodla.
Uma ubuhlungu sebukhona isikhathi esingaphezu kwamasonto angu-4-6, kuyasiza kakhulu ukubona udokotela we-physiotherapist. Bangakufundisa ukuzivocavoca okufanele, kanye nokuqeda ubuhlungu ngezinto ezifana ne-ultrasound kanye nokwelashwa ngokushisa.
Ama-Painkiller
Uma uzwa ubuhlungu obungazelelwe, ungasebenzisa amaphilisi obuhlungu ongawathenga ekhemisi. Lezi yizinhlobo ezimbili eziyinhloko:
1. Ama-NSAID (Izidakamizwa Ezingavimbeli Ukuvuvukala): Izidakamizwa ezifana ne-ibuprofen ne-naproxen zingaphansi kwalesi sigaba. Lezi zinciphisa ubuhlungu kanye nokuvuvukala.
2. I-Acetaminophen: I-Paracetamol uhlobo lomuthi wokuqeda izinhlungu. Nakuba inciphisa ubuhlungu, ayinciphisi ukuvuvukala.
Ngaphezu kwalokho, okhilimu abakhethekile, amajeli, kanye nama-patches kunganikeza impumuzo yesikhashana.
Okubalulekile: Kuphephile ukukhuluma nodokotela wakho ngaphambi kokusebenzisa noma yimuphi umuthi, ikakhulukazi uma unezinye izimo zezokwelapha noma uthatha eminye imithi.
Ukwehlisa isisindo
Uma ukhuluphele ngokweqile, kubeka ingcindezi enkulu emhlane wakho. Ucwaningo lukhombisile ukuthi ukwehlisa isisindo esincane kungakunikeza impumuzo enkulu ebuhlungwini bomhlane .
Kufanele uye nini kudokotela?
Ubuhlungu obujwayelekile bomhlane buvame ukuphela ezinsukwini ezimbalwa noma ngesonto. Kodwa-ke, uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo, kubalulekile ukubona udokotela ngokushesha . Lokhu kungaba uphawu lwesimo esibucayi kakhulu.
| Izimpawu Zefulegi Elibomvu Okufanele Uziqaphele | |
|---|---|
| Ubuhlungu | Ubuhlungu obungapheli ngemva kwesonto lokwelashwa ekhaya. Ubuhlungu obuba bubi kakhulu ebusuku. |
| Izimpawu ze-neurological | Ukuba ndikindiki, ukuqaqamba, ubuthakathaka, noma ubuhlungu ezinqeni noma emilenzeni. |
| Izinkinga zokulawula | Ukulahlekelwa ukulawula noma ubunzima bokuchama noma bokukhipha indle . |
| Ezinye izici ezivamile | Umkhuhlane ongachazeki, ukwehla kwesisindo , kanye nokuquleka. |
| Ezinye izinto eziyingozi | Unomlando womdlavuza, uneminyaka engaphezu kwengu-55 ubudala, noma uthatha imithi ecindezela amasosha omzimba wakho. |
| Isimo Esiphuthumayo | Uma uzwa ubuhlungu obukhulu ngemva kokuwa noma ingozi, hamba uye eMnyangweni Wezimo Eziphuthumayo (ETU) ngokushesha. |
Umlayezo Wokuya Nawe Ekhaya
- Ubuhlungu bomhlane buvame kakhulu. Ngokuvamile, imbangela ingaba yinto elula njengokucindezeleka kwemisipha.
- Ungalali embhedeni ngokushesha nje lapho ubuhlungu buqala. Ukwenza imisebenzi elula njengokuhamba ngangokunokwenzeka kuzokusiza ukuthi ululame ngokushesha.
- Izinkinga zomhlane zingavinjelwa ngokugcina ukuma okufanele nokuphakamisa izinsimbi ngendlela efanele.
- Ukwenza izivivinyo eziqinisa imisipha yesisu neyasemhlane (imisipha eyinhloko) kuyisisombululo sesikhathi eside.
- Uma ubuhlungu buhlala isikhathi esingaphezu kwesonto, noma uma unezinye "zezibonakaliso eziyisixwayiso" ezishiwo ngenhla, qiniseka ukuthi ubona udokotela.
- Kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngaphambi kokuqala noma yimuphi umuthi noma ukwelashwa.
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