Ubuhlungu obuphansi emuva - obunzima

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

Ubuhlungu obubuhlungu emuva bungahlala izinsuku ezimbalwa kuya emavikini ambalwa.

Iningi labantu linobuhlungu obungemuva okungenani obulodwa empilweni yabo. Yize lobu buhlungu noma ukungakhululeki kungenzeka noma kuphi emhlane wakho, indawo ejwayelekile ethintekile ngumhlane wakho ophansi. Lokhu kungenxa yokuthi iqolo elingezansi lisekela iningi lesisindo somzimba wakho.

Ubuhlungu obuphansi emuva yisizathu sesibili sokuthi abaseMelika babone abahlinzeki babo bezempilo. Kungokwesibili kuphela emakhazeni nasemkhuhlane.

Imvamisa uzoqala uzwe ubuhlungu bokubuyela emuva ngemuva nje kokuthi uphakamise into esindayo, unyakaze ngokuzumayo, uhlale endaweni eyodwa isikhathi eside, noma ulimale noma uthole ingozi.

Ubuhlungu obubuhlungu obuphansi emuva buvame ukubangelwa ukulimala okungazelelwe emisipheni nasemigudwini esekela emuva. Ubuhlungu bungabangelwa ukuqhuma kwemisipha noma uhlobo noma ukudabuka kwemisipha nemisipha.

Izimbangela zobuhlungu obungazelelwe emuva emuva zibandakanya:

• Ukucindezela ukuphuka komgogodla kusuka e-osteoporosis
• Umdlavuza ofaka umgogodla
• Ukwephuka komgogodla
• Imisipha spasm (imisipha eshubile kakhulu)
• Idiski ekhuphukile noma ye-herniated
• ISciatica
• I-Spinal stenosis (ukunciphisa umsele womgogodla)
• Ama-curvature wespine (njenge-scoliosis noma i-kyphosis), angazuzwa njengefa futhi abonwe ezinganeni noma kwentsha
• Ukucindezela noma ukukhala emisipheni noma emigudwini esekela emuva

Ubuhlungu obuphansi emuva bungabuye bube ngenxa yokuthi:

• I-aortic aneurysm yesisu evuzayo.
• Izimo ze-arthritis, njenge-osteoarthritis, i-psoriatic arthritis, nesifo samathambo.
• Ukutheleleka komgogodla (i-osteomyelitis, i-diskitis, ithumba).
• Ukutheleleka kwezinso noma amatshe ezinso.
• Izinkinga ezihlobene nokukhulelwa.
• Izinkinga zesinyongo sakho noma amanyikwe kungadala izinhlungu emuva.
  
• Izimo zezokwelapha ezithinta izitho zokuzala zabesifazane, kufaka phakathi i-endometriosis, ama-cyst ovarian, umdlavuza we-ovarian, noma i-uterine fibroids.
• Ubuhlungu obungemuva kwesikhumba sakho, noma ilunga le-sacroiliac (SI).

Ungase uzizwe izimpawu ezahlukahlukene uma ulimaze umhlane wakho. Ungaba nokuzwa okushoshozelayo noma okushisayo, umuzwa ongemuhle wokuqaqamba, noma ubuhlungu obukhali. Ubuhlungu bungaba mnene, noma bube bukhulu kangangokuba ungakwazi ukunyakaza.

Ngokuya ngesizathu sobuhlungu bakho emuva, ungahle ube nobuhlungu emlenzeni, enqulwini, noma phansi konyawo lwakho. Ungaba nobuthakathaka nasemilenzeni nasezinyaweni zakho.

Uma uqala ukubona umhlinzeki wakho, uzobuzwa mayelana nobuhlungu bakho emuva, kufaka phakathi ukuthi kwenzeka kangaki nokuthi bukhulu kangakanani.

Umhlinzeki wakho uzozama ukuthola imbangela yobuhlungu bakho beqolo nokuthi kungenzeka yini ukuba ngcono ngokushesha ngezinyathelo ezilula njengeqhwa, amaphilisi ezinhlungu amancane, ukwelashwa ngokomzimba, nokuvivinya umzimba okufanele. Isikhathi esiningi, ubuhlungu emuva buzoba ngcono besebenzisa lezi zindlela.

Ngesikhathi sokuhlolwa ngokomzimba, umhlinzeki wakho uzozama ukukhomba indawo yobuhlungu futhi abone ukuthi kuthinta kanjani ukunyakaza kwakho.

Iningi labantu abanezinhlungu zasemhlane liyathuthuka noma liyalulama kungakapheli amasonto ama-4 kuye kwayisithupha. Umhlinzeki wakho angeke a-oda noma yikuphi ukuhlolwa ngesikhathi sokuvakasha kokuqala ngaphandle kokuthi unezimpawu ezithile.

Izivivinyo ezinga-odwa zifaka:

• I-X-ray
• I-CT scan yomgogodla ongezansi
• I-MRI yomgogodla ongezansi

Ukuze usheshe ube ngcono, thatha izinyathelo ezifanele lapho uqala ukuzwa ubuhlungu.

Nawa amanye amathiphu wokuthi ungabusingatha kanjani ubuhlungu:

• Misa umsebenzi ojwayelekile womzimba ezinsukwini ezimbalwa zokuqala. Lokhu kuzosiza ukukhulula izimpawu zakho futhi kunciphise noma yikuphi ukuvuvukala endaweni yobuhlungu.
• Faka ukushisa noma iqhwa endaweni ebuhlungu. Enye indlela enhle ukusebenzisa iqhwa ngamahora okuqala angama-48 kuye kwangama-72, bese usebenzisa ukushisa.
• Thatha ukudambisa izinhlungu okungaphezulu kwamakhompiyutha njenge-ibuprofen (Advil, Motrin) noma i-acetaminophen (iTylenol). Landela imiyalo yephakeji yokuthi uzothatha malini. Ungathathi ngaphezu kwenani elinconyiwe.

Ngenkathi ulele, zama ukulala endaweni esongekile, engumbungu ngomcamelo phakathi kwemilenze yakho. Uma uvame ukulala ngomhlane, beka umqamelo noma ithawula eligoqiwe ngaphansi kwamadolo akho ukuze unciphise ingcindezi.

Ukungakholelwa okuvamile mayelana nobuhlungu beqolo ukuthi udinga ukuphumula futhi uvikele umsebenzi isikhathi eside. Eqinisweni, ukuphumula kombhede akunconywa. Uma ungenasibonakaliso sesimbangela esibi sobuhlungu bakho emuva (njengokulahleka kwamathumbu noma isilawuli sesinye, ubuthakathaka, ukwehla kwesisindo, noma umkhuhlane), khona-ke kufanele uhlale usebenza ngangokunokwenzeka.

Ungahle uthande ukunciphisa umsebenzi wakho ezinsukwini ezimbalwa zokuqala. Ngemuva kwalokho, qala kancane imisebenzi yakho ejwayelekile ngemuva kwalokho. Ungenzi imisebenzi ebandakanya ukuphakamisa okunzima noma ukusonta umqolo wakho emavikini ayisithupha okuqala ngemuva kokuqala kobuhlungu. Ngemuva kwamasonto amabili kuya kwamathathu, kufanele uqale ukuzivocavoca kancane futhi.

• Qala ngomsebenzi okhanyayo we-aerobic.Ukuhamba, ukugibela ibhayisikili elimile nokubhukuda kuyizibonelo ezinhle. Le misebenzi ingathuthukisa ukugeleza kwegazi emhlane wakho futhi ikhuthaze ukwelashwa. Ziphinde ziqinise imisipha esiswini sakho nasemhlane.
• Ungazuza ekwelashweni ngokomzimba. Umhlinzeki wakho uzonquma ukuthi ngabe udinga ukubona owelapha ngokomzimba futhi angakudlulisela komunye. Umelaphi uzoqala asebenzise izindlela ukunciphisa izinhlungu zakho. Ngemuva kwalokho, umelaphi uzokufundisa izindlela zokuvimbela ukuthola izinhlungu emuva futhi.
• Ukuzilolonga nokuqinisa umzimba kubalulekile. Kepha, ukuqala lokhu kuvivinya umzimba ngemuva nje kokulimala kungenza ubuhlungu bakho bube nzima kakhulu. Udokotela ongokomzimba angakutshela ukuthi kufanele uqale nini ukunweba nokuqinisa izivivinyo nokuthi ungakwenza kanjani.

Uma ubuhlungu bakho buhlala isikhathi esingaphezu kwenyanga engu-1, umhlinzeki wakho oyinhloko angakuthumela ukuthi ubone udokotela wamathambo (uchwepheshe wamathambo) noma isazi sezinzwa (isazi sezinzwa).

Uma ubuhlungu bakho bungakathuthuki ngemuva kokusetshenziswa kwemithi, ukwelashwa ngokomzimba, nokunye ukwelashwa, umhlinzeki wakho angancoma umjovo we-epidural.

Ungahle ubone:

• Uchwepheshe we-massage
• Umuntu owenza i-acupuncture
• Umuntu owenza ukuxhaphaza umgogodla (i-chiropractor, udokotela we-osteopathic, noma owelapha ngokomzimba)

Kwesinye isikhathi, ukuvakashelwa okumbalwa kwalaba chwepheshe kuzosiza izinhlungu emuva.

Abantu abaningi bazizwa bengcono kungakapheli isonto elilodwa. Ngemuva kwamanye amasonto ama-4 kuye kwayi-6, ubuhlungu beqolo kufanele buphele nya.

Shayela umhlinzeki wakho ngokushesha uma une:

• Ubuhlungu beqolo ngemuva kokushaywa kanzima noma ukuwa
• Ukushisa ngomchamo noma ngegazi emchameni wakho
• Umlando womdlavuza
• Ukulahlekelwa ukulawula umchamo noma indle (incontinence)
• Ubuhlungu behla ngemilenze yakho ngaphansi kwedolo
• Ubuhlungu obubi kakhulu uma ulele phansi noma ubuhlungu obukuvusa ebusuku
• Ukubomvu noma ukuvuvukala emhlane noma emgogodleni
• Ubuhlungu obukhulu obungakuvumeli ukuba ukhululeke
• Umkhuhlane ongachazeki onobuhlungu emuva
• Ubuthakathaka noma ukuba ndikindiki ezinqeni, ethangeni, emlenzeni noma okhalweni

Fonela futhi uma:

• Kade ulahlekelwa isisindo ungahlosile
• Usebenzisa ama-steroids noma izidakamizwa ezifakwa emithanjeni
• Uke waba nezinhlungu emuva, kepha lesi siqephu sehlukile futhi sizizwa sibi kakhulu
• Lesi siqephu sobuhlungu beqolo sihlale isikhathi eside kunamasonto ama-4

Kunezinto eziningi ongazenza ukwehlisa amathuba akho okuthola izinhlungu emuva. Ukuzivocavoca umzimba kubalulekile ekuvikeleni ubuhlungu emuva. Ngokuzivocavoca unga:

• Thuthukisa ukuma kwakho
• Qinisa umhlane wakho futhi uthuthukise ukuguquguquka
• Ukuncipha emsimbeni
• Gwema ukuwa

Kubaluleke kakhulu futhi ukufunda ukuphakamisa nokugoba kahle. Landela lezi zeluleko:

• Uma into isinda kakhulu noma ingahambi kahle, thola usizo.
• Sabalalisa izinyawo zakho ukuze unikeze umzimba wakho isisekelo esibanzi sokweseka lapho uphakamisa.
• Yima eduze ngangokunokwenzeka entweni oyiphakamisayo.
• Goqa ngamadolo akho, hhayi okhalweni lwakho.
• Qinisa izicubu zakho zesisu njengoba uphakamisa into noma uyithoba phansi.
• Bamba into uyisondeze emzimbeni wakho ngangokunokwenzeka.
• Phakamisa usebenzisa imisipha yakho yomlenze.
• Njengoba usukuma nento, ungagobi phambili.
• Musa ukusonta ngenkathi ugoba into, uyiphakamisa noma uyiphatha.

Ezinye izinyathelo zokuvimbela ubuhlungu emuva zihlanganisa:

• Gwema ukuma isikhathi eside. Uma kufanele umele umsebenzi wakho, shintsha unyawo ngalunye esitobhini.
• Ungafaki izicathulo eziphakeme. Sebenzisa amathe ahlanganisiwe lapho uhamba.
• Lapho uhlalele umsebenzi, 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. Letha isihlalo sakho phambili ngangokunokwenzeka ukugwema ukugoba. Musa ukuphakamisa izinto ezisindayo ngemuva nje kohambo.
• Yeka ukubhema.
• Ukuncipha emsimbeni.
• Yenza izivivinyo njalo ukuze uqinise imisipha yakho yesisu nengaphakathi. Lokhu kuzoqinisa ingqikithi yakho yokwehlisa ingozi yokulimala okuqhubekayo.
• Funda ukukhululeka. Zama izindlela ezifana ne-yoga, i-tai chi, noma i-massage.

Iqolo; Ubuhlungu obuphansi emuva; Ubuhlungu beLumbar; Ubuhlungu - emuva; Ubuhlungu obubuhlungu emuva; Ubuhlungu emuva - okusha; Ubuhlungu emuva - isikhathi esifushane; Uhlobo lwangemuva - okusha

• Ukuhlinzwa komgogodla - ukukhishwa

• Ama-vertebrae emilenzeni
• Ubuhlungu beqolo

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