Ukubuyela kwezemidlalo ngemuva kokulimala emuva

Ungase udlale imidlalo ngokungavamile, njalo, noma ezingeni lokuncintisana. Akunandaba ukuthi ubandakanyeke kangakanani, cabanga ngale mibuzo ngaphambi kokubuyela kunoma yimuphi umdlalo ngemuva kokulimala emuva:

• Ngabe usafuna ukudlala lo mdlalo, noma ucindezela emuva kwakho?
• Uma uqhubeka nomdlalo, uzoqhubeka ezingeni elifanayo noma udlale ezingeni elincane?
• Ukulimala kwakho emuva kwenzeke nini? Ukulimala kwakukubi kangakanani? Ngabe udinga ukuhlinzwa?
• Usukhulumile ngokufuna ukubuyela emdlalweni nodokotela wakho, owelapha ngokomzimba, noma abanye abahlinzeki bezempilo?
• Ngabe ubulokhu wenza izivivinyo zokuqinisa nokwelula imisipha esekela umqolo wakho?
• Ngabe usesimeni esihle?
• Ingabe awunazinhlungu lapho wenza ukunyakaza okudingeka kwezemidlalo yakho?
• Ngabe ubuyise lonke noma iningi lobubanzi bokuhamba emgogodleni wakho?

Ukulimala emuva - ukubuyela kwezemidlalo; ISciatica - ukubuyela kwezemidlalo; I-disc ye-Herniated - ukubuyela kwezemidlalo; I-Herniated disk - ibuyela kwezemidlalo; I-spinal stenosis - ukubuyela kwezemidlalo; Ubuhlungu beqolo - ukubuyela kwezemidlalo

Ekunqumeni ukuthi uzobuyela nini futhi nini emdlalweni ngemuva kokuthola izinhlungu ezisezingeni eliphansi, inani lokucindezeleka noma yiluphi umdlalo olubeka emgogodleni wakho kuyinto ebalulekile okufanele uyicabangele. Uma ungathanda ukubuyela emdlalweni onamandla kakhudlwana noma kwezemidlalo oxhumana nayo, khuluma nomhlinzeki wakho kanye nomelaphi womzimba ngokuthi ungakwenza lokhu ngokuphepha. Imidlalo yezokuxhumana noma ezemidlalo enamandla kakhulu kungenzeka kungabi inketho enhle kuwe uma:

• Uhlinziwe ngaphezu kwezinga elilodwa lomgogodla wakho, njengokuhlanganiswa komgogodla
• Yiba nesifo somgogodla esiqine kakhulu endaweni lapho kuhlangana khona umgogodla nomgogodla ongezansi
• Uke walimala kaningi noma wahlinzwa endaweni efanayo yomgogodla wakho
• Ngibe nokulimala emuva okuholele ekubuthakathaka kwemisipha noma kokulimala kwemizwa

Ukwenza noma imuphi umsebenzi isikhathi eside kakhulu kungadala ukulimala. Imisebenzi ebandakanya ukuthintana, ukuphakamisa okunzima noma okuphindaphindayo, noma ukusonteka (njengokuhamba noma ngejubane) nakho kungadala ukulimala.

Lezi izeluleko ezithile ezijwayelekile mayelana nokuthi ungabuyela nini kwezemidlalo nokulungisa isimo. Kungaphepha ukubuyela emdlalweni wakho uma:

• Akunabuhlungu noma ubuhlungu obuthile kuphela
• Ukuhamba okujwayelekile noma cishe okujwayelekile kokunyakaza ngaphandle kobuhlungu
• Kutholakale amandla anele emisipheni ehlobene nomdlalo wakho
• Kuthole ukubekezela okudingayo kwezemidlalo yakho

Uhlobo lokulimala emuva noma inkinga oyelulama kuyo kuyisici sokunquma ukuthi ungabuyela nini emdlalweni wakho. Lezi imihlahlandlela ejwayelekile:

• Ngemuva komgogodla emuva noma ubunzima, kufanele ukwazi ukuqala ukubuyela kwezemidlalo yakho ezinsukwini ezimbalwa kuya emavikini ambalwa uma ungenazo ezinye izimpawu.
• Ngemuva kwediski elishibhile endaweni eyodwa yomgogodla wakho, uhlinzekile noma ngaphandle kokuhlinzwa okubizwa nge-diskectomy, abantu abaningi bayalulama ezinyangeni ezi-1 kuye kwezi-6. Kufanele wenze izivivinyo ukuqinisa imisipha ezungeze umgogodla wakho kanye ne-hip ukubuyela ngokuphepha kwezemidlalo. Abantu abaningi bayakwazi ukubuyela ezingeni lokuncintisana lezemidlalo.
• Ngemuva kokuba ne-disk nezinye izinkinga emgogodleni wakho. Kufanele ube ngaphansi kokunakekelwa ngumhlinzeki noma owelapha ngokomzimba. Kufanele unakekele ngokwengeziwe ngemuva kokuhlinzwa okubandakanya ukuhlanganisa amathambo omgogodla wakho ndawonye.

Imisipha emikhulu yesisu sakho, imilenze engenhla, nezinqe zinamathele emgogodleni nasemathanjeni okhalo. Basiza ukuzinza nokuvikela umgogodla wakho ngesikhathi somsebenzi nakwezemidlalo. Ubuthakathaka kule misipha bungaba yingxenye yokuthi uqale walimaza umhlane wakho. Ngemuva kokuphumula nokwelashwa kwezimpawu zakho ngemuva kokulimala kwakho, le misipha cishe iyoba buthakathaka kakhulu futhi ingabi nezimo.

Ukuthola le misipha ibuyele lapho ixhasa khona umgogodla wakho kubizwa ngokuthi ukuqinisa okuyisisekelo. Umhlinzeki wakho kanye nomhlinzeki womzimba uzokufundisa ukuzivocavoca ukuqinisa le misipha. Kubalulekile ukwenza lezi zivivinyo ngendlela efanele ukuvimbela ukulimala okuqhubekayo nokuqinisa umqolo wakho.

Uma usukulungele ukubuyela emdlalweni wakho:

• Zifudumeze ngokunyakaza okulula njengokuhamba. Lokhu kuzosiza ukwandisa ukugeleza kwegazi kuye emisipheni nasemigudwini esemhlane wakho.
• Nweba imisipha engxenyeni yakho ephezulu nangaphansi kanye nemisipha yakho (imisipha emikhulu ngemuva kwamathanga akho) ne-quadriceps (imisipha emikhulu ngaphambili kwamathanga akho).

Lapho usukulungele ukuqala ukunyakaza nezenzo ezibandakanyeka kwezemidlalo yakho, qala kancane. Ngaphambi kokusebenza ngokugcwele, bamba iqhaza kwezemidlalo ngezinga elincane. Bona ukuthi uzizwa kanjani ngalobobusuku nangosuku olulandelayo ngaphambi kokukhulisa kancane amandla nokuqina kokunyakaza kwakho.

U-Ali N, uSingla A. Ukulimala okubuhlungu komgogodla we-thoracolumbar kumsubathi. Ku: Miller MD, Thompson SR. ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 129.

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.

• Ukulimala Emuva
• Ukuhlungu obusemhlane
• Ukulimala Kwezemidlalo
• Ukuphepha Kwezemidlalo