Ungayelapha Kanjani i-Cervicalgia (Neck Pain)

-Delile

• 1. Thatha umoya
• 2. Zama ukucindezela okubandayo
• 3. Landela nge-compress efudumele
• 4. Sebenzisa ukudambisa izinhlungu kwe-OTC
• 5. Yelule
• Intambo iyazelula
• Ikhanda liyajika
• 3 Yoga Poses for Tech Neck
• 6. Hlala unyakaza
• 7. Prakthiza ukuma kahle
• Lapho uhleli
• Lapho umile
• Lapho ulele phansi
• 8. Bheka udokotela wezokwelapha
• 9. Thola ukubhucungwa
• 10. Lala ngomcamelo wentamo
• 11. Bheka ukwelashwa ngokutholwa
• Lapho uzobona udokotela wakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe lokhu kuyisizathu sokukhathazeka?

Ubuhlungu bezintambo bubizwa nangokuthi i-cervicalgia. Isimo sivamile futhi imvamisa akusona isizathu sokukhathazeka. Ubuhlungu bezintambo bungenzeka ngenxa yezizathu eziningi futhi imvamisa bungalungiswa ngezinguquko ezilula zendlela yokuphila.

Isibonelo, imisipha yakho ingashuba ngokuhlala amahora amaningi emsebenzini ungahambi kahle. Ubuhlungu bezintambo bungaba futhi ngenxa yokulimala okushayiswa yimoto noma ukucindezela kwemisipha ekuzikhuliseni ngokweqile ngesikhathi sokuzivocavoca.

Ezinye izimpawu zifaka:

• Ubuhlungu bentamo obuba nzima uma ubamba ikhanda lakho endaweni eyodwa
• ukuqina noma ama-spasms emisipha yakho yentamo
• ubunzima bokuhambisa ikhanda lakho
• ikhanda

Yize lesi simo singaba wubuhlungu entanyeni, ungenza izinto eziningi ukuselapha ekhaya. Eqinisweni, abantu abaningi abanezinhlungu zentamo bangabona ukuthuthuka okukhulu emavikini amabili kuya kwamathathu nje kuphela okunakekelwa ekhaya.

1. Thatha umoya

Ubuwazi ukuthi ikhanda lakho linesisindo esizungeze amakhilogremu ayi-12 ahambayo? Lokho kukhulu kwemisipha yakho nemisipha ukusekela usuku lonke kuyo yonke imisebenzi yakho eminingi. Ubuhlungu bentamo yakho bungaba umphumela wokwenza okuningi kakhulu.

Enye indlela yokusiza ngalobuhlungu ukuphumula. Thatha usuku olulodwa kuya kwezintathu ungenzi lutho olukhathazayo.Imisebenzi yokugwema ifaka ukuzivocavoca okunesisindo, njengokugijima, ukuhamba izintaba, noma ukudlala ithenisi, nokuphakamisa okunzima.

2. Zama ukucindezela okubandayo

Zama ukunciphisa bobabili ubuhlungu nokuvuvukala ngokusebenzisa iqhwa elibandayo noma iqhwa eliboshwe ngethawula entanyeni yakho. Ungasebenzisa le ndlela yokwelapha ebandayo endaweni kuze kube yimizuzu engama-20 izikhathi ezimbalwa ngosuku. Uma unesifo sikashukela noma izinkinga zokujikeleza kwegazi, kufanele ukhawulele ukusebenzisa iqhwa emizuzwini eyi-10 kuphela ngasikhathi.

3. Landela nge-compress efudumele

Futhi ungasebenzisa enye indlela yokwelashwa okubandayo ngokushisa. Ngokushisa, usebenza ukudambisa imisipha nobuhlungu. Ungahle ufune ukushawa okufudumele noma ubambe iphedi yokushisa entanyeni yakho. Futhi, sebenzisa lokhu kwelashwa kuze kube yimizuzu engama-20, kepha kuphela eyi-10 uma unezinkinga zokujikeleza kwegazi.

4. Sebenzisa ukudambisa izinhlungu kwe-OTC

Ungathola izinhlobonhlobo zokunciphisa izinhlungu e-over-the-counter (OTC) esitolo sakho semithi esekhoneni. I-Acetaminophen (iTylenol) iyindlela ethandwayo. Kukhona ne-ibuprofen (Advil, Motrin IB), ehlanganisa ukukhululeka kobuhlungu namandla alwa nokuvuvukala. I-naproxen sodium (Aleve) kungenye indlela.

Akunandaba ukuthi ukhetha buphi ubuhlungu obubuhlungu, ubuhlungu bentamo yakho bungahlala isikhashana.

5. Yelule

Ukuthatha isikhathi sokwelula intamo yakho usuku ngalunye nakho kungasiza. Ungahle uthande ukulinda ukwenza noma yikuphi ukuzivocavoca kuze kube yilapho ubuhlungu bakho obukhulu buhambile.

Ngaphambi kokuba uzame noma yikuphi kwalokhu kuhamba, cabanga ukufudumeza indawo ngephedi yokushisa noma uyenze ngemuva kokugeza okufudumele noma okugeza.

Intambo iyazelula

1. Bheka Phambili. Mane ulethe isilevu sakho kancane size esifubeni sakho. Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10. Buyela emuva endaweni yakho yokuqala.
2. Shintsha ikhanda lakho ubheke phezulu ophahleni. Bamba imizuzwana emi-5 kuye kwayi-10. Buyela endaweni yakho yokuqala.
3. Ngenisa ngomusa indlebe yakho ngakwesokunxele sakho ngaphandle kokuxhumana. Nyakazisa ikhanda lakho kuphela uze uthole ukunwebeka okuncane entanyeni yakho. Bamba imizuzwana emi-5 kuye kwayi-10. Buyela endaweni yakho yokuqala.
4. Phinda lokhu kuhamba ngakwesokunene sakho.
5. Phinda ukulandelana konke izikhathi ezintathu kuya kwezihlanu.

Ikhanda liyajika

Lapho uselule intamo yakho ebangeni lakho eliyisisekelo lokunyakaza, ungasebenza futhi ngokuzungezisa intamo yakho kancane.

• Ubuso phambili.
• Jikisa ikhanda lakho kolunye uhlangothi, ungathi ubheke ngaphezu kwehlombe lakho. Bamba imizuzwana emi-5 kuye kwayi-10.
• Kancane ujike ama-degree angama-180 ngenye indlela. Bamba futhi imizuzwana emi-5 kuya kwengu-10.
• Phinda lokhu kulandelana izikhathi ezintathu kuya kwezihlanu.

Manje njengoba usufudumele, ungafaka lokho okubizwa ngokuthi ukucindezelwa ngokweqile ukunweba ukunweba osanda kuzama.

1. Ukuhlala phansi, faka isandla sakho sokudla ngaphansi komlenze wakho wesokudla. Lokhu kuzogcina ihlombe lakho langakwesokudla phansi.
2. Beka ingalo yakho yesobunxele phezu kwekhanda lakho ukuze ukwazi ukumboza indlebe yakho yangakwesokudla ngesandla sakho sobunxele.
3. Ukuhambisa indlebe yakho yangakwesobunxele (kodwa hhayi ukuthinta empeleni) ihlombe lakho lesobunxele njengoba wenza ngokushintshana, donsela ngobumnene ngesandla sakho sobunxele ukwengeza ukwelula okwengeziwe.
4. Bamba lesi sikhundla imizuzwana engama-30.
5. Phinda ngakolunye uhlangothi.
6. Sebenzela ukwenza lokhu kunwebeka kathathu ohlangothini ngalunye.

3 Yoga Poses for Tech Neck

6. Hlala unyakaza

Ukuhlala endaweni eyodwa isikhathi eside kakhulu kungadala ubuhlungu bentamo. Eqinisweni, kufanele uhlose ukuvuka noma ukuhambisa yonke imizuzu engama-30 usendaweni yokuhlala noma yokuma.

Ngenkathi ungahle uthande ukuphumula ezinsukwini ezimbalwa zokuqala ngemuva kokulimaza intamo yakho, ukungena esimisweni esivamile sokuzivocavoca kungasiza ekugcineni. Zama ukwenza izivivinyo ze-aerobic, njengokuhamba ngezinyawo noma ukusebenzisa ibhayisikili elimile.

7. Prakthiza ukuma kahle

Ukweqa usuku lonke kungadala ama-aches nezinhlungu eziningi. Zibheke esibukweni ukuthi ngabe umile noma uhlezi uqonde. Uma kungenjalo, ungahle ucindezele imisipha nemisipha esekela izingxenye ezahlukene zomzimba wakho, njengekhanda lakho, okudala ubuhlungu bentamo.

Yini ukuma okuhle ncamashi? Impendulo incike ekutheni uhleli, umile, noma ulele phansi.

Lapho uhleli

Kufanele ugweme ukweqa imilenze yakho. Esikhundleni salokho, zama ukubeka izinyawo zakho phansi noma ngisho ne-footrest. Uzofuna ukugcina isikhala esincane phakathi kwemuva kwamadolo akho nangaphambili kwesihlalo sakho. Zama ukugcina amadolo akho ngaphansi noma ngaphansi kwezinqe zakho. Uma isihlalo sakho sine-backrest eguquguqukayo, qiniseka ukuthi isekela izingxenye ezingezansi neziphakathi zomhlane wakho. Bese uphumule amahlombe akho bese uvuka ngezikhathi ezithile ukuze welule.

Lapho umile

Uzofuna ukugxilisa isisindo sakho kumabhola ezinyawo zakho futhi ugcine amadolo akho egobile kancane. Izinyawo zakho kufanele zihlukane ngehlombe. Vumela izingalo zakho ziwele ezinhlangothini zomzimba wakho ngokwemvelo. Faka ingaphakathi lakho ume ume uqonde ngamahlombe akho ahudulwe kancane emuva. Melana nesifiso sokubamba ikhanda lakho phambili, emuva, noma ngisho naseceleni - ukungathathi hlangothi kungcono kakhulu. Uma umile isikhathi eside, susa isisindo sakho kusuka ezinzwaneni zakho uye ezithendeni zakho noma ukusuka kolunye unyawo uye kolunye.

Lapho ulele phansi

Kubalulekile ukuthi uqiniseke ukuthi usebenzisa umatilasi okusebenzela kangcono wena. Ukuqina kungangcono kakhulu ebuhlungwini bangemuva nentamo. Ukulala ngomcamelo nakho kungasiza. Uma ulala esiswini, ungahle uthande ukuzama ukushintsha isikhundla sakho. Kunjalo, ngisho i-tweak efana nokulala ngohlangothi noma emuva ingasiza. Zama ukubeka umcamelo phakathi kwamadolo akho uma ulala ngohlangothi lwakho, ngoba kungasiza ukugcina umzimba wakho uqondana kangcono.

8. Bheka udokotela wezokwelapha

Kungenzeka ukuthi uzwile ukuthi ukuya kudokotela wezokwelapha kungasiza ngazo zonke izinhlobo zezinhlungu nezinhlungu. Iqiniso. Ukulungiswa kwe-chiropractic kubhekise emgogodleni. Intamo ibizwa nangokuthi umgogodla wesibeletho, ngakho-ke ama-chiropractors asebenza kule ndawo yomzimba. Konke lokho kuqhekeka ozokuzwa empeleni kuvela emandleni alawulwa kakhulu asetshenziswa emajoyintini akho.

Shayela phambili ubuze ngezindleko. Akuzona zonke izinto ezithwala umshwalense ezimboza umsebenzi we-chiropractic. Amanye amahhovisi ahlinzeka ngalokho okubizwa ngokuthi intengo yesilinganiso sokuhambisa ngokwamandla akho okukhokha. Kubalulekile ukuqaphela ukuthi ukulungiswa ngokuvamile kunikeza ukukhululeka kwesikhashana, ngakho-ke kungadingeka ukuthi uqhubeke kaningi ukuze uhlale ungenazinhlungu.

9. Thola ukubhucungwa

Imisipha ebuhlungu nayo ingaphendula kahle ekubhucabheni ngudokotela onelayisense. Ngesikhathi sokusikwa, imisipha nezinye izicubu entanyeni yakho ziyasetshenziswa. Lokhu kusiza igazi nolunye uketshezi ukugeleza ngokukhululeka.

Abukho ubufakazi obuningi besayensi bokuthi ukubhucungwa kusiza kakhulu ngobuhlungu bentamo. Lokho kusho ukuthi, kungaba ukwelashwa okuhle okuhambisanayo ukuhlangana nezinye izindlela zokwelapha ezinconyelwa udokotela wakho.

10. Lala ngomcamelo wentamo

Umcamelo wentamo ungenza noma wephule ubusuku bakho bokulala. Imiphumela ingahlala nangosuku olulandelayo. Imicamelo eminingi ehlukene emakethe kufanele isize ngobuhlungu bentamo. Ubufakazi obusebenzelwa yi-anecdotal, kunokuba bususelwe ocwaningweni.

U-Alison Freer ku Umagazini waseNew York muva nje wabelane ukuthi uphawu oluthile "lumnqande [entanyeni] nasenhlombe kubanda." Yini eyayimsebenzela? I-Tri-Core Petite Cervical Cillow. Lo mcamelo une-divot engunxantathu enkabeni esiza ukugoqa ikhanda lakho ngesikhathi sokulala. Ngamanye amagama, kuyasiza ukuxhasa ijika lakho lomlomo wesibeletho. Iza ngosayizi abahlukene abayisikhombisa ukuhambisana nosayizi womzimba ohlukile nobubunjwa. Amasheya akhululekile athenge uhlobo oluncane nokuthi izinhlobo ezijwayelekile noma ezinkudlwana zingaba nkulu kakhulu kwabanye abantu.

Olunye uphawu ongaluzama yi-Tempur-Pedic. Usayizi womcamelo owukhethayo ususelwa kubude bakho, uhlobo lomzimba, nendawo yokulala. Inomklamo okhethekile osetshenzisiwe osiza ukugoqa ikhanda nentamo yakho njengoba ulele.

11. Bheka ukwelashwa ngokutholwa

I-acupuncture yindlela ehlukile yokwelapha evame ukusetshenziselwa ukuqeda izinhlungu. Kwenziwa ngokufaka izinaliti ezincane ezindaweni ezahlukene zomzimba wakho. Ngenkathi ucwaningo ngokukhandwa kwesikhumba kobuhlungu bentamo lube nemiphumela exubekile, kungakuhle ukuzama izikhathi ezimbalwa. Eqinisweni, abantu bavame ukubona imiphumela emihle ngemuva kwezikhathi eziningana zokukhishwa kwesikhumba kuqhathaniswa nokuzama kanye noma kabili.

Ngaphambi kokuya ekuqokweni kwakho, qiniseka ukuthi i-acupuncturist yakho iqinisekisiwe futhi isebenzisa izinaliti eziyinyumba. Ungase futhi uthande ukushayela inkampani yakho yomshuwalense ukubuza mayelana nokumbozwa. Ezinye izinhlelo zomshuwalense ngeke zimboze ukushopa, kanti ezinye zizokhokha ezinye noma zonke izindleko zokuqokwa.

Lapho uzobona udokotela wakho

Uma lezi zindlela zokwelapha ekhaya zingasizi ubuhlungu bentamo yakho, yenza isikhathi sokubonana nodokotela wakho. Khumbula: Iningi labantu libona ukuthuthuka ngezinhlungu zentamo ngemuva kwamasonto amabili kuya kwamathathu okwelashwa ekhaya. Yize izimbangela eziningi zomlomo wesibeletho zingesona isizathu sokukhathazeka, kunezimo ezithile ezibucayi, njenge-meningitis, ezingase zidale ukungakhululeki kwakho.

Kufanele futhi wazise udokotela wakho uma uhlangabezana nokuba ndikindiki, ulahlekelwe amandla ezandleni noma ezingalweni, noma uzwa ubuhlungu bokudubula buyehla engalweni yakho ehlombe. Lezi yizimpawu zokuthi kungenzeka okuthile okubucayi ngokwengeziwe ngempilo yakho okudinga ukunakekelwa ngokushesha.