Ukuzivocavoca Okuhle Kakhulu Kwe-Arthritis Back Pain

-Delile

• Ukuzivocavoca okuhle kakhulu kobuhlungu be-arthritis emuva
• Sebenza ukuma kwakho
• Side welula
• "W" welula
• Hamba ubuhlungu bomhlane
• Tai chi esikhundleni se-yoga
• Shintsha imisebenzi ibe se-Workout
• Ukufaneleka komhlane ophilile

Ukuzivocavoca okuhle kakhulu kobuhlungu be-arthritis emuva

I-arthritis ingazizwa njengobuhlungu bangempela ngemuva. Eqinisweni, emuva kungumthombo ovame kakhulu wobuhlungu kubo bonke abantu.

Ngokungafani nobuhlungu obunzima be-back, noma besikhashana, i-arthritis ingasho ukungakhululeki okungapheli okuhlala isikhathi eside.

Izimpawu ezingahamba nobuhlungu emuva zibandakanya:

• ukuqubuka
• ukuvuvukala
• ukuncinza

Izimpawu zakho zingase zibe nzima kangangokuba ungazizwa sengathi uyahamba. Kodwa ngemvume kadokotela wakho, ungathola ukuthi ukuzivocavoca umzimba kungaba enye yezindlela ezingcono kakhulu zokuqeda ubuhlungu be-arthritis emuva.

Sebenza ukuma kwakho

Lapho kuhlasela ubuhlungu be-arthritis, kungenzeka ukuthi uphumule amalunga akho aqaqambayo, aqinile. Kepha ukuthi uphumule akusho ukuthi awukwazi ukuthuthukisa ngobuhlungu ubuhlungu bakho emuva emuva ngasikhathi sinye.

Noma nini lapho uhlala noma umile, qiniseka ukuthi uhleleka kahle. Lokhu akusizi kuphela ukuqondanisa umgogodla wakho, futhi kunganciphisa ubuhlungu obuhlangene.

Ukuma okuhle kubeka ingcindezi emalungeni, ngakho kunciphisa ukuwohloka.

Uma kukhulunywa ngokuma kahle, zitshele, “Cabanga ngomqhele wekhanda lakho uphakanyiselwa phezulu ophahleni ukuze uphakamise umgogodla wakho.”

Roll amahlombe akho ehlombe phezulu, emuva, nangaphansi izikhathi ezimbalwa. Futhi-ke phumuza izingalo zakho ezinhlangothini zakho.

Side welula

Imisipha yangemuva isiza ukuvikela umgogodla wakho. Kubalulekile ukusebenza le misipha ngokuzivocavoca ngokuqina kwamandla ukusiza ukuyigcina iqine.

Uhlangothi olulula lunezinsimbi ezikhanyayo luqonde emisipheni yakho yangemuva ngaphandle kokufaka ubunzima obuningi emajoyini aqinile.

Ukuma endaweni, bamba isisindo esisodwa ngesikhathi njengoba ufinyelela kusuka okhalweni lwakho phansi ohlangothini lomzimba wakho. Yelula ngangokunokwenzeka ngaphandle kobuhlungu. Bese kancane uphakamise isisindo emuva.

Yenza lo msebenzi izikhathi eziyishumi ohlangothini ngalunye.

Ungase futhi wenze lo msebenzi ngaphandle kwezisindo.

"W" welula

Ukwelula u- “W” kulula ukuzivocavoca nge-arthritis.

Okokuqala, beka izingalo zakho ezinhlangothini zakho ngezindololwane phakathi nezintende zibheke ngaphandle. Izindololwane zakho kufanele zenze u- “W” ngasokhalo lwakho.

Bese uhambisa izindololwane emuva kancane uze uzwe izindwani zamahlombe akho zicindezela ndawonye.

I-Arthritis Foundation incoma ukubamba lesi sikhundla ngamacala amathathu ngaphambi kokukhulula nokuphinda.

Khumbula ukugcina ukuma okuhle ukuze uthole okuningi kulokhu kunweba.

Hamba ubuhlungu bomhlane

Naphezu kwakho konke ukusebenza okutholakalayo, ukuhamba kuhlala kuyindlela yokuzivocavoca evivinywe futhi eyiqiniso. Ayigcini nje ngokuba nomthelela ophansi emajoyintini achy, futhi inikela nangezinzuzo zenhliziyo.

Uma ucabanga ngezinhlungu ezibuya emuva zesifo samathambo, landela eminye imithetho elula ukuze uthole okuningi ohambweni lwakho:

• Gqoka izicathulo zokuhamba zikhululekile.
• Hamba kancane ngezinyawo zakho ngaphandle kokushaya phansi.
• Gwema umgandayo nezinye izindawo eziqinile, uma kungenzeka.
• Zijwayeze ukuma kahle ume kahle lapho uhamba.

Tai chi esikhundleni se-yoga

Ukuzivocavoca okuhlukile njenge-yoga kwaziwa ngokwakha amandla nokuzivumelanisa nezimo. Kodwa i-tai chi ingaba ukubheja okungcono kokunciphisa izinhlungu ezivela ku-arthritis emuva.

I-Tai chi iqhamuke njengenqubo yokulwa, kepha iguquke yaba yimizila emide, eqhubekayo yokuhamba. Ukuma okuningi kusebenza kusuka okhalweni, okuthuthukisa ukuzelula komgogodla.

Ngokungafani ne-yoga, i-tai chi ibeka ingcindezi emalungeni futhi isiza ukuthuthukisa ibhalansi. Uma umusha ku-tai chi, cabanga ukubhalisela ikilasi. Ukuzivocavoca kungabuye kuguqulwe ngenxa yobuhlungu obukhulu be-arthritis emuva.

Shintsha imisebenzi ibe se-Workout

Uma ulahlekelwe ukuthi uzosebenzela kuphi, ungabheki ngaphezu kwendlu yakho. Imisebenzi ingaphenduka amathuba okuzivocavoca i-arthritis.

Isihluthulelo ukubandakanya imisipha yakho eyinhloko. Gcina umqolo wakho uqonde futhi ngobumnene uvumelanise imisipha yakho yesisu ukuze uthole okuningi ekunyakazeni kwakho.

Goba ngemilenze yakho hhayi ngomhlane ngenkathi uqinisa isisu sakho ukuvikela imisipha yakho yangemuva.

Ungayijwayeza le ndlela ngesikhathi semisebenzi ehlukahlukene, kufaka phakathi:

• ukuwasha izingubo
• ukugeza izitsha
• ukuhlanza

Ukufaneleka komhlane ophilile

Isifo samathambo singenza ukuqina kubonakale kuyinselele, kubangele abantu abaningi ukuthi bayeke ukuzivocavoca futhi ekugcineni bathole isisindo.

Kepha isisindo eseqile sibeka ingcindezi eyengeziwe kumajoyini asevele ebuhlungu. Ukuzilolonga kungakusiza ulahlekelwe isisindo esingeziwe ngenkathi uqinisa imisipha ukuvikela nokukhulula umqolo wakho obuhlungu.

Okusemqoka ukuqala kancane. Hlela imizuzu embalwa ngosuku futhi wandise ubude besikhathi lapho uya uqina.

Ungalokothi uyeke ukwenza umsebenzi wokuzivocavoca. Umhlane wakho nempilo yakho yonke kuncike kuyo.