Ukunakekela emuva kwakho ekhaya

Ubuhlungu obuphansi emuva bubhekisela ebuhlungwini obuzwa emhlane wakho ophansi. Ungase futhi ube nokuqina kwangemuva, ukwehla kokuhamba komhlane ongezansi, nobunzima bokuma uqonde.

Kunezinto eziningi ongazenza ekhaya ukusiza umqolo wakho uzizwe ungcono futhi uvimbele ubuhlungu besikhathi esizayo.

Inganekwane ejwayelekile mayelana nobuhlungu beqolo ukuthi udinga ukuphumula futhi uvikele umsebenzi isikhathi eside. Eqinisweni, odokotela ABAKUTHUTHI ukuphumula kombhede. Uma ungenasibonakaliso sesizathu esibi sobuhlungu bakho emuva (njengokulahleka kwamathumbu noma isilawuli sesinye, ubuthakathaka, ukwehla kwesisindo, noma umkhuhlane), hlala usebenza ngangokunokwenzeka.

Nawa amathiphu okuthi ungabhekana kanjani nobuhlungu emuva nomsebenzi:

• Misa umsebenzi ojwayelekile womzimba izinsuku ezimbalwa zokuqala. Lokhu kusiza ukwehlisa izimpawu zakho nokunciphisa ukuvuvukala (ukuvuvukala) endaweni yobuhlungu.
• Faka ukushisa noma iqhwa endaweni ebuhlungu. Sebenzisa iqhwa ngamahora okuqala angama-48 kuye kwangama-72, bese usebenzisa ukushisa.
• Thatha ukudambisa izinhlungu okungaphezulu kwamakhompiyutha njenge-ibuprofen (Advil, Motrin IB) noma i-acetaminophen (iTylenol).
• Lala endaweni esongekile, engumbungu ngomcamelo phakathi kwemilenze yakho. Uma uvame ukulala ngomhlane, beka umqamelo noma ithawula eligoqiwe ngaphansi kwamadolo akho ukuze unciphise ingcindezi.
• UNGAYENZI imisebenzi ehilela ukuphakamisa okunzima noma ukusonta umqolo wakho emavikini ayisithupha okuqala ngemuva kokuqala kobuhlungu.
• UNGazivocavoci ezinsukwini ngemuva nje kokuqala kobuhlungu. Ngemuva kwamasonto amabili kuya kwamathathu, kancane uqale ukuzivocavoca futhi. Udokotela ongokomzimba angakufundisa ukuthi yikuphi ukuzivocavoca okulungele wena.

ISIVIVINYO SOKUVIMBELA UBUHLUNGU BANGOKUSASA

Ngokuzivocavoca unga:

• Thuthukisa ukuma kwakho
• Qinisa umhlane nesisu sakho, futhi uthuthukise ukuguquguquka
• Ukuncipha emsimbeni
• Gwema ukuwa

Uhlelo oluphelele lokuzivocavoca kufanele lubandakanye umsebenzi we-aerobic njengokuhamba, ukubhukuda, noma ukugibela ibhayisikili elimile. Kufanele futhi ifake ukuqeqeshwa kokwelula namandla. Landela imiyalo kadokotela wakho noma owelapha ngokomzimba.

Qala ngokuqeqeshwa okulula kwenhliziyo. Ukuhamba, ukugibela ibhayisikili elimile (hhayi uhlobo lwama-recumbent), nokubhukuda kuyizibonelo ezinhle. Lezi zinhlobo zemisebenzi ye-aerobic zingasiza ukuthuthukisa ukugeleza kwegazi emhlane wakho futhi kukhuthaze ukuphulukiswa. Ziphinde ziqinise imisipha esiswini sakho nasemhlane.

Ukuzilolonga nokuqinisa umzimba kubalulekile ngokuhamba kwesikhathi. Khumbula ukuthi ukuqala lezi zivivinyo ngokushesha ngemuva kokulimala kungenza ubuhlungu bakho bube nzima kakhulu. Ukuqinisa imisipha yakho yesisu kunganciphisa ukucindezeleka emhlane wakho. Umelaphi ongokomzimba angakusiza unqume ukuthi uzoqala nini ukunweba nokuqinisa izivivinyo nokuthi ungakwenza kanjani.

Gwema lezi zivivinyo ngesikhathi sokululama, ngaphandle kokuthi udokotela noma owelapha ngokomzimba athi kulungile:

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

UKUTHATHA IZINYATHELO ZOKUVIMBELA UBUHLUNGU BANGOKUSASA

Ukuvimbela ubuhlungu beqolo, funda ukuphakamisa nokugoba kahle. Landela lezi zeluleko:

• Uma into isinda kakhulu noma ingahambi kahle, thola usizo.
• Spread izinyawo zakho ukukunika isisekelo esibanzi sokusekelwa.
• Yima eduze ngangokunokwenzeka entweni oyiphakamisayo.
• Goqa ngamadolo akho, hhayi okhalweni lwakho.
• Qinisa izicubu zakho zesisu njengoba uphakamisa noma wehlisa into.
• Bamba into uyisondeze emzimbeni wakho ngangokunokwenzeka.
• Phakamisa usebenzisa imisipha yakho yomlenze.
• Njengoba usukuma uphethe into, UNGAGOBELI phambili. Zama ukugcina umhlane wakho uqonde.
• UNGASETSIKI ngenkathi ugoba ukufinyelela into, ukuyiphakamisa noma ukuyiphatha.

Ezinye izinyathelo zokuvimbela ubuhlungu emuva zihlanganisa:

• Gwema ukuma isikhathi eside. Uma kufanele umele umsebenzi wakho, beka isihlalo ngezinyawo zakho. Okunye ukuphumula unyawo ngalunye esitulweni.
• UNGAGQIZI izicathulo eziphakeme. Gqoka izicathulo ezivuleke ematheni lapho uhamba.
• Uma uhleli, ikakhulukazi uma usebenzisa ikhompyutha, qiniseka ukuthi isihlalo sakho sinomhlane oqondile onesihlalo nomhlane ongaguquguqukayo, izihlalo zokubamba izingalo, nesihlalo esijikayo.
• Sebenzisa indle ngaphansi kwezinyawo zakho ngenkathi uhleli ukuze amadolo akho abe phezulu kunezinqe zakho.
• Beka umcamelo omncane noma ithawula eligoqiwe ngemuva komhlane ongezansi ngenkathi uhleli noma ushayela isikhathi eside.
• Uma ushayela ibanga elide, yima uzulazule njalo ngehora. Ungaphakamisi izinto ezisindayo ngemuva kohambo olude.
• Yeka ukubhema.
• Ukuncipha emsimbeni.
• Yenza izivivinyo zokuqinisa imisipha yakho yesisu. Lokhu kuzoqinisa ingqikithi yakho ukunciphisa ingozi yokulimala okuqhubekayo.
• Funda ukukhululeka. Zama izindlela ezifana ne-yoga, i-tai chi, noma i-massage.

Ukwelashwa kokucindezela emuva; Ubuhlungu beqolo - ukunakekelwa kwasekhaya; Ubuhlungu obuphansi emuva - ukunakekelwa kwasekhaya; Ubuhlungu beLumbar - ukunakekelwa kwasekhaya; I-LBP - ukunakekelwa kwasekhaya; I-Sciatic - ukunakekelwa kwasekhaya

• Ukuhlinzwa komgogodla - ukukhishwa

• Ukwelashwa kwe-back strained

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USudhir A, uPerina D.Umunyu wezinhlungu zemisipha. Ku: Walls RM, Hockberger RS, Gausche-Hill M, ama-eds. Imithi Ephuthumayo yaseRosen: Imiqondo kanye Nokuzijwayeza Komtholampilo. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2018: isahluko 47.

UYavin D, uHurlbert RJ. Ukuphathwa kwe-Nonsurgical kanye ne-posturgical yezinhlungu eziphansi emuva. Ku: Winn HR, ed. Ukuhlinzwa Kwe-Youmans neWinn Neurological. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2017: isahluko 281.