Ukuphatha ubuhlungu bakho obungapheli emuva

Ukuphatha ubuhlungu obungapheli emuva kusho ukuthola izindlela zokwenza izinhlungu zakho zangemuva zibekezeleleke ukuze uphile impilo yakho. Ungahle ungakwazi ukuqeda ngokuphelele ubuhlungu bakho, kepha ungashintsha ezinye izinto eziqinisa ubuhlungu bakho. Lezi zinto zibizwa ngama-stressors. Ezinye zazo zingaba zomzimba, njengesihlalo ohlala kuso emsebenzini. Abanye bangaba nemizwa, njengobudlelwano obunzima.

Ukunciphisa ukucindezeleka kungathuthukisa impilo yakho ngokomzimba nangokomzwelo. Akulula ngaso sonke isikhathi ukunciphisa ukucindezeleka, kepha kuba lula uma ukwazi ukucela usizo kubangani nomndeni wakho.

Okokuqala, yenza uhlu lwalokho okwenza izinhlungu zakho zangemuva zibe ngcono nokuthi yini eyenza kube kubi kakhulu.

Bese uzama ukwenza izinguquko ekhaya lakho bese usebenza ukwehlisa izimbangela zobuhlungu bakho. Isibonelo, uma ukugoba ukucosha izimbiza ezisindayo kuthumela ubuhlungu bokudubula phansi emhlane wakho, hlela kabusha ikhishi lakho ukuze amabhodwe alenga phezulu noma agcinwe okhalweni.

Uma ubuhlungu bakho beqolo bubi kakhulu emsebenzini, khuluma nomphathi wakho. Kungenzeka ukuthi indawo yakho yokusebenza ayimisiwe kahle.

• Uma uhleli kwikhompyutha, qiniseka ukuthi isihlalo sakho sinomhlane oqondile onesihlalo nomhlane ongaguquguqukayo, izihlalo zezingalo nesihlalo esijikayo.
• Buza ngokuba nomelaphi osebenza emsebenzini ahlole indawo osebenzela kuyo noma ukunyakaza kwakho ukubona ukuthi izinguquko ezifana nesihlalo esisha noma umata ohlanganisiwe ngaphansi kwezinyawo zakho zingasiza yini.
• Zama ukungami isikhathi eside.Uma kufanele ume emsebenzini, phumula unyawo lwakho esitobhini, bese kuba kolunye unyawo. Qhubeka ushintshe umthwalo wesisindo somzimba wakho phakathi kwezinyawo zakho emini.

Ukugibela izimoto ezinde nokungena nokuphuma emotweni kungaba nzima emhlane wakho. Nawa amanye amathiphu:

• Lungisa isihlalo sakho semoto ukuze kube lula ukungena, ukuhlala ngaphakathi, nokuphuma emotweni yakho.
• Letha isihlalo sakho phambili ngangokunokwenzeka ukugwema ukuncika phambili uma ushayela.
• Uma ushayela amabanga amade, ima futhi uzulazule njalo ngehora.
• Ungaphakamisi izinto ezisindayo ngemuva kokuhamba ibanga elide emotweni.

Lezi zinguquko ezungeze ikhaya lakho zingasiza ekunciphiseni ubuhlungu bakho emuva:

• Phakamisa unyawo lwakho uye emaphethelweni esihlalo noma indle ukubeka amasokisi nezicathulo zakho esikhundleni sokugoba. Futhi cabanga ukugqoka amasokisi amafushane. Ziyashesha futhi kulula ukuzifaka.
• Sebenzisa isihlalo sendlu yangasese esiphakamisiwe noma ufake i-handrail eduze kwendlu yangasese ukusiza ukususa ingcindezi emhlane wakho lapho uhlala futhi uvuka ethoyilethi. Futhi qiniseka ukuthi iphepha langasese lifinyeleleka kalula.
• Ungafaki izicathulo ezinezithende eziphakeme. Uma kufanele uzigqoke kwesinye isikhathi, cabanga ukugqoka izicathulo ezintofontofo ezinamathe ayizicaba ukuya nokubuya emcimbini noma kuze kube yilapho kufanele ugqoke izithende eziphakeme.
• Gqoka izicathulo ezinamasoli ahlanganisiwe.
• Phumuza izinyawo zakho esitulweni esiphansi ngenkathi uhleli ukuze amadolo akho abe phezulu kunezinqe zakho.

Kubalulekile ukuba nobudlelwano obuqinile nomndeni nabangane ongathembela kubo lapho ubuhlungu bakho emuva buwenza kube nzima ukudlula osukwini.

Thatha isikhathi sokwakha ubungani obuqinile emsebenzini nangaphandle komsebenzi ngokusebenzisa amagama akhathalelayo nokuba nomusa. Nikeza ukuncoma okuqotho kubantu abaseduze kwakho. Hlonipha labo abaseduze kwakho futhi ubaphathe ngendlela othanda ukuphathwa ngayo.

Uma ubudlelwano budala ingcindezi, cabanga ukusebenza nomeluleki ukuthola izindlela zokuxazulula izingxabano nokuqinisa ubudlelwano.

Setha imikhuba emihle yokuphila nemikhuba efana nale:

• Zilolonge kancane nsuku zonke. Ukuhamba kuyindlela enhle yokugcina inhliziyo yakho iphilile nemisipha yakho iqinile. Uma ukuhamba kunzima kakhulu kuwe, sebenza nodokotela womzimba ukwakha uhlelo lokuzivocavoca ongalwenza futhi ulunakekele.
• Yidla ukudla okungenamafutha noshukela omningi. Ukudla okunempilo kwenza umzimba wakho uzizwe ungcono, futhi kunciphisa ubungozi bokukhuluphala ngokweqile, okungadala izinhlungu emuva.
• Nciphisa izidingo ngesikhathi sakho. Funda ukuthi ungathi yebo kanjani ezintweni ezibalulekile futhi cha kuzona ezingabalulekile.
• Vimbela ubuhlungu ukuqala. Thola ukuthi yini ebangela ubuhlungu bakho emuva, bese uthola ezinye izindlela zokwenza umsebenzi wenziwe.
• Thatha imithi njengoba kudingeka.
• Yenza isikhathi semisebenzi ekwenza uzizwe ukhululekile futhi uzolile.
• Zinike isikhathi esengeziwe sokwenza izinto noma sokufika lapho udinga ukuya khona.
• Yenza izinto ezikwenza uhleke. Ukuhleka kungasiza ngempela ukunciphisa ukucindezeleka.

Ubuhlungu obungapheli emuva - ukuphatha; Ubuhlungu obungapheli beqolo - ukuzinakekela; Ihlulekile i-back syndrome - ukuphatha; Lumbar stenosis - ukuphatha; Ukuqina komgogodla - ukuphatha; I-Sciatica - ukuphatha; Ukuphathwa kobuhlungu obungapheli be-lumbar

U-El Abd OH, u-Amadera JED. Uhlobo oluphansi emuva noma ukugaya. Ku: Frontera WR, iSilver JK, uRizzo TD Jr, ama-eds. Okubalulekile Kwezomzimba kanye Nokuvuselelwa: Ukukhubazeka Kwemisipha, Ubuhlungu, Nokuvuselelwa. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2019: isahluko 48.

U-Lemmon R, uRoseen EJ. Ubuhlungu obungapheli obuya emuva. Ku: Rakel D, ed. Imithi Ehlanganisayo. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 67.

• Ubuhlungu obungapheli