Ukuphakamisa nokugoba ngendlela efanele

Abantu abaningi balimaza imihlane yabo lapho bephakamisa izinto ngendlela engafanele. Uma ufinyelela eminyakeni engama-30, usethubeni lokulimaza iqolo lapho ugoba ukuphakamisa okuthile noma ukukubeka phansi.

Lokhu kungenzeka ngoba ulimaze imisipha, imisipha, noma amadiski asemgogodleni wakho esikhathini esedlule. Futhi, njengoba sikhula imisipha nemisipha yethu iya ngokuya iguquguquke. Futhi, amadiski asebenza njengamakhushini phakathi kwamathambo omgogodla wethu ayaqina lapho sikhula. Zonke lezi zinto zisenza sithambekele kakhulu ekulimaleni emuva.

Yazi ukuthi ungaphakamisa malini ngokuphepha. Cabanga ngokuthi ngabe usukhuphule malini esikhathini esedlule nokuthi bekulula noma kunzima kangakanani lokho. Uma into ibonakala isinda kakhulu noma ingahambi kahle, thola usizo ngayo.

Uma umsebenzi wakho udinga ukuthi wenze ukuphakamisa okungenzeka kungaphephile emuva kwakho, khuluma nomphathi wakho. Zama ukuthola isisindo esikhulu okufanele usiphakamise. Ungadinga ukuhlangana nomelaphi womzimba noma owelapha emsebenzini ukuze ufunde ukuthi ungaliphakamisa kanjani ngokuphepha leli nani lesisindo.

Yazi ukuthi ungaphakamisa kanjani ngendlela eyiyo. Ukusiza ukuvimbela ubuhlungu beqolo nokulimala lapho ugoba futhi uphakamisa:

• Sabalalisa izinyawo zakho ukuze unikeze umzimba wakho isisekelo esibanzi sokusekelwa.
• Yima eduze ngangokunokwenzeka entweni oyiphakamisayo.
• Goqa ngamadolo akho, hhayi okhalweni noma emuva.
• Qinisa izicubu zakho zesisu njengoba uphakamisa into phezulu noma uyiphonsa phansi.
• Bamba into uyisondeze emzimbeni wakho ngangokunokwenzeka.
• Phakamisa kancane, usebenzisa imisipha yakho okhalweni nasemadolweni.
• Njengoba usukuma nento, UNGAGOBELI phambili.
• UNGASETSHISI umhlane wakho ngenkathi ugoba ukuze ufinyelele entweni, phakamisa into, noma uphathe into.
• Squat njengoba ubeka into phansi, usebenzisa imisipha emadolweni nasezinqeni. Gcina umhlane wakho uqonde lapho uhlala phansi.

Ubuhlungu beqolo obungaqondile - ukuphakamisa; Iqolo - ukuphakamisa; I-Sciatica - ukuphakamisa; Ubuhlungu beLumbar - ukuphakamisa; Ubuhlungu obungapheli emuva - ukuphakamisa; Idiski ye-Herniated - ukuphakamisa; Idisk eshibhile - ukuphakamisa

• Ubuhlungu beqolo
• Idiski ye-lumbar ye-Herniated

UHertel J, u-Onate J, uKaminski TW. Ukuvimbela ukulimala. Ku: Miller MD, Thompson SR, ama-eds. UDeLee Drez & Miller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier Saunders; 2020: isahluko 34.

U-Lemmon R, uLeonard J. Neck nobuhlungu bomhlane. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 31.

• Ukulimala Emuva