Ubuhlungu bezintambo noma ama-spasms - ukuzinakekela

Utholwe ukuthi unezinhlungu zentamo. Izimpawu zakho zingabangelwa izingcindezi zemisipha noma ama-spasms, i-arthritis emgogodleni wakho, i-disc eqhumayo, noma ukuvuleka okuncane kwemizwa yakho yomgogodla noma umgogodla.

Ungasebenzisa eyodwa noma eziningi zalezi zindlela ukusiza ukunciphisa ubuhlungu bentamo:

• Sebenzisa ukudambisa izinhlungu okungaphezulu kwamakhompiyutha njenge-aspirin, ibuprofen (Motrin), naproxen (Aleve), noma i-acetaminophen (iTylenol).
• Faka ukushisa noma iqhwa endaweni ebuhlungu. Sebenzisa iqhwa ngamahora okuqala angama-48 kuye kwangama-72, bese usebenzisa ukushisa.
• Faka ukushisa usebenzisa izihlambi ezifudumele, ukucindezela okushisayo, noma iphedi yokufudumeza.
• Ukuvikela ukulimaza isikhumba sakho, ungalali ngephedi yokushisa noma isikhwama seqhwa endaweni.
• Yiba nomlingani wakho uhlikihla ngobumnene izindawo ezibuhlungu noma ezibuhlungu.
• Zama ukulala kumatilasi oqinile ngomcamelo osekela intamo yakho. Ungahle uthande ukuthola umcamelo wentamo okhethekile. Ungabathola kwamanye ama-pharmacy noma ezitolo zokuthengisa.

Buza umhlinzeki wakho wezokunakekelwa kwempilo ngokusebenzisa ikhola entanyeni ethambile ukuze unciphise ukungakhululeki.

• Sebenzisa kuphela ukhololo izinsuku ezimbili kuya kwezingu-4 kakhulu.
• Ukusebenzisa ikhola isikhathi eside kungenza imisipha yakho yentamo ibe ntekenteke. Yisuse ngezikhathi ezithile ukuze uvumele imisipha ukuba iqine.

I-acupuncture nayo ingasiza ekunciphiseni ubuhlungu bentamo.

Ukusiza ukuqeda ubuhlungu bentamo, kungadingeka ukuthi unciphise imisebenzi yakho. Kodwa-ke, odokotela abakukhuthazi ukuphumula kombhede. Kufanele uzame ukuhlala usebenza ngangokunokwenzeka ngaphandle kokwenza izinhlungu zibe zimbi kakhulu.

Lezi zeluleko zingakusiza ukuthi uhlale usebenza ngobuhlungu bentamo.

• Misa umsebenzi ojwayelekile womzimba izinsuku ezimbalwa zokuqala. Lokhu kusiza ukwehlisa izimpawu zakho nokunciphisa ukuvuvukala (ukuvuvukala) endaweni yobuhlungu.
• Ungenzi imisebenzi ebandakanya ukuphakamisa okunzima noma ukusonteka kwentamo yakho noma emuva emasontweni ayisithupha okuqala ngemuva kokuqala kobuhlungu.
• Uma ungakwazi ukuhambisa ikhanda lakho kalula, kungadingeka ukuthi ugweme ukushayela.

Ngemuva kwamasonto amabili kuya kwamathathu, kancane uqale ukuzivocavoca futhi. Umhlinzeki wakho wezokunakekelwa kwempilo angakudlulisela kuchwepheshe wezempilo. Umelaphi wakho angakufundisa ukuthi yikuphi ukuzivocavoca okulungele wena nokuthi kufanele uqale nini.

Kungase kudingeke ukuthi ume noma unciphise ukubuya kokuzivocavoca okulandelayo ngesikhathi sokululama, ngaphandle kokuthi udokotela wakho noma owelapha ngokomzimba athi kulungile:

• Ukugijima
• Xhumana nezemidlalo
• Ezemidlalo zeRacquet
• Igalofu
• Ukudansa
• Phakamisa izinsimbe ezisindayo
• Ukuphakamisa umlenze lapho ulele esiswini sakho
• Ukuhlala phansi

Njengengxenye yokwelashwa ngokomzimba, ungathola ukubhucungwa nokwelulwa kanye nokuzivocavoca umzimba ukuze uqinise intamo yakho. Ukuvivinya umzimba kungakusiza:

• Thuthukisa ukuma kwakho
• Qinisa intamo yakho futhi uthuthukise ukuguquguquka

Uhlelo oluphelele lokuzivocavoca kufanele lubandakanye:

• Ukwelula nokuzilolonga. Landela imiyalo kadokotela wakho noma owelapha ngokomzimba.
• Ukuvivinya umzimba nge-aerobic. Lokhu kungabandakanya ukuhamba, ukugibela ibhayisikili elimile, noma ukubhukuda. Le misebenzi ingasiza ukuthuthukisa ukugeleza kwegazi kuye emisipheni yakho futhi ikhuthaze ukuphulukiswa. Ziphinde ziqinise imisipha esiswini sakho, entanyeni nasemhlane.

Ukuzilolonga nokuqinisa umzimba kubalulekile ngokuhamba kwesikhathi. Khumbula ukuthi ukuqala lezi zivivinyo ngokushesha ngemuva kokulimala kungenza ubuhlungu bakho bube nzima kakhulu. Ukuqinisa imisipha engxenyeni yakho engenhla kunganciphisa ukucindezeleka entanyeni yakho.

Udokotela wakho ongokomzimba angakusiza unqume ukuthi uzoqala nini ukuvivinya intamo nokuqinisa izivivinyo nokuthi ungakwenza kanjani.

Uma usebenza kukhompyutha noma edeskini usuku lonke:

• Yelula intamo yakho njalo ngehora noma kunjalo.
• Sebenzisa ihedsethi lapho usocingweni, ikakhulukazi uma ukuphendula noma ukusebenzisa ifoni kuyingxenye enkulu yomsebenzi wakho.
• Lapho ufunda noma uthayipha kusuka kumadokhumenti etafuleni lakho, kubeke kumnikazi ezingeni leso.
• Lapho uhleli, qiniseka ukuthi isihlalo sakho sinomhlane oqondile onesihlalo nomhlane ongaguquguqukayo, izihlalo zezingalo nesihlalo esijikayo.

Ezinye izinyathelo zokusiza ukuvimbela ubuhlungu bentamo zifaka:

• Gwema ukuma isikhathi eside. Uma kufanele umele umsebenzi wakho, beka isihlalo ngezinyawo zakho. Okunye ukuphumula unyawo ngalunye esitulweni.
• Ungafaki izicathulo eziphakeme. Gqoka izicathulo ezivuleke ematheni lapho uhamba.
• Uma ushayela ibanga elide, yima uzulazule njalo ngehora. Musa ukuphakamisa izinto ezisindayo ngemuva nje kohambo olude.
• Qinisekisa ukuthi unomatilasi oqinile nomcamelo osekelayo.
• Funda ukukhululeka. Zama izindlela ezifana ne-yoga, i-tai chi, noma i-massage.

Kwabanye, ubuhlungu bentamo abupheli futhi buba yinkinga ehlala isikhathi eside (engapheli).

Ukuphatha ubuhlungu obungapheli kusho ukuthola izindlela zokwenza izinhlungu zakho zibekezeleleke ukuze uphile impilo yakho.

Imizwa engafuneki, njengokukhungatheka, intukuthelo, nengcindezi, imvamisa ingumphumela wezinhlungu ezingapheli. Le mizwa nemizwelo ingabhebhethekisa ubuhlungu bentamo yakho.

Buza umhlinzeki wakho wezokunakekelwa kwezempilo ngokunquma imithi ezokusiza ukuphatha izinhlungu ezingapheli. Abanye abanezinhlungu eziqhubekayo zentamo bathatha ama-narcotic ukulawula ubuhlungu. Kungcono kakhulu uma ngabe umhlinzeki oyedwa wezokunakekelwa kwezempilo enquma imishanguzo yakho yezinhlungu.

Uma unezinhlungu ezingapheli zentamo, buza umhlinzeki wakho wezokunakekelwa kwezempilo mayelana nokudluliselwa ku:

• Rheumatologist (uchwepheshe we-arthritis nezifo ezihlangene)
• Uchwepheshe wezokwelapha nokuvuselela (angasiza abantu ukuthi baphinde bathole imisebenzi yomzimba abayilahlekile ngenxa yezimo zezokwelapha noma ukulimala)
• I-Neurosurgeon
• Umhlinzeki wezempilo yengqondo

Shayela umhlinzeki wakho uma:

• Izimpawu azipheli ngeviki elilodwa ngokuzinakekela
• Uba ndikindiki, ukushosholoza, noma ubuthakathaka engalweni noma esandleni sakho
• Ubuhlungu bentamo yakho budalwe ukuwa, ukushaywa, noma ukulimala, uma ungakwazi ukunyakazisa ingalo noma isandla sakho, funa othile abize u-911
• Ubuhlungu buba bukhulu uma ulala phansi noma ukuvusa ebusuku
• Ubuhlungu bakho bukhulu kangangokuba awukwazi ukukhululeka
• Uhluleka ukulawula ukuchama noma ukunyakaza kwamathumbu
• Unenkinga yokuhamba nokulinganisa

Ubuhlungu - intamo - ukuzinakekela; Ukuqina kwentamo - ukuzinakekela; I-Cervicalgia - ukuzinakekela; I-Whiplash - ukuzinakekela

• I-Whiplash
• Indawo yobuhlungu be-whiplash

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.

URonthal M. Ubuhlungu bengalo nentamo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ama-eds. I-Neurology kaBradley ekwenziweni kwemitholampilo. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2016: isahluko 31.

• Ukulimala Kwezintambo Nezinkinga