Ungayigwema kanjani imikhuba engu-7 ephazamisa ukuma komzimba

-Delile

• 1. Sebenzisa ubhaka noma isikhwama esisindayo
• 2. Hlala ngomhlane ogobile
• 3. Ukuphakamisa izinsimbi ngaphandle kokuguqa ngamadolo
• 4. Lala ngesisu
• 5. Lungisa indlu ugoba umqolo
• 6. Chitha amahora amaningi usesimweni esifanayo
• 7. Yeqa imilenze yakho
• Ukwelashwa kokuthuthukisa ukuma
• Ungakuvimbela kanjani ukuma okungalungile

Kunemikhuba ejwayelekile ephazamisa ukuma komzimba, njengokuhlala unqamule imilenze, ukuphakamisa into esindayo kakhulu noma ukusebenzisa ubhaka ehlombe elilodwa, isibonelo.

Ngokuvamile, izinkinga zomgogodla, njengobuhlungu beqolo, ukuba ne-disc ye-herniated noma ukuzingela, zivela kancane futhi zingumphumela wemikhuba eye yamukelwa eminyakeni edlule, ngakho-ke isisombululo esihle kakhulu ukugwema ukuma okungalungile kusenesikhathi.

Eminye yemikhuba engemuva kokulimaza impilo ihlanganisa:

1. Sebenzisa ubhaka noma isikhwama esisindayo

Ngokuvamile, abantu, ikakhulukazi izingane nentsha, bagqoka ojosaka abasindayo kakhulu futhi bavame ukusekela kuphela ehlombe elilodwa, okungadala ushintsho emgogodleni, njenge-hernias, njengoba isisindo sesikhwama noma ubhaka siba silinganisiwe futhi, sidudula ihlombe phansi futhi inqulu nayo igwegwile.

Ukuma okulungile: Ubhaka kufanele ugqokwe emahlombe womabili, imichilo iqinile, ilungiswe emuva kanti isisindo esikhulu okufanele usithwale ngu-10% wesisindo somuntu. Isibonelo, ingane enesisindo esingu-20 kg kufanele ithwale ubhaka onobunzima obungu-2 kg.

Ngaphezu kwalokho, esimweni sokusebenzisa isikhwama, umuntu kufanele akhethe esinesibambo esinqamulelayo noma esimweni sokuxhasa isikhwama ehlombe elilodwa kuphela, kufanele kugwenywe ukuthi sikhulu kakhulu futhi sinzima kakhulu.

2. Hlala ngomhlane ogobile

Ukuhlala esihlalweni ngesifuba esigwegwile, ukuncika noma imilenze ewele, kungadala ubuhlungu bemisipha, noma kunjalo, icala liba libi kakhulu lapho umuntu esebenza ehleli nsuku zonke, ngokwesibonelo ekhompyutheni, futhi esesimeni esingalungile.

Ukuma okulungile: Lapho uhlala phansi, kufanele uncike ngokuphelele emhlane wakho bese uphonsa izinkalo zakho emuva uze uthinte isinqe sakho ngemuva kwesihlalo sesihlalo. Ngaphezu kwalokho, izinyawo kufanele zisekele izinyawo phansi futhi izingalo kufanele zibe phezu kwetafula nezindololwane zisekelwa. Funda kabanzi ku: Ukuma okulungile kukhompyutha.

3. Ukuphakamisa izinsimbi ngaphandle kokuguqa ngamadolo

Imvamisa, ukuze sithathe izinto phansi, sincika imihlane yethu phambili, noma kunjalo, lokhu kuma kuxegisa imisipha yangemuva futhi kugobeke umgogodla.

Ukuma okulungile: Lapho uthatha into phansi, kufanele wenze isikwele, uguqe ngamadolo kancane, ugcine izinyawo zakho zihlukane futhi ugweme ukugoba umgogodla, uwugcine uqondile. Ngemuva kokucosha into, kufanele ithwelwe eduze nomzimba.

4. Lala ngesisu

Ukulala esiswini sakho nekhanda lakho liphendukele ohlangothini kungadala izinhlungu emuva futhi kulimaze amalunga entambo, futhi lesi sikhundla singaholela entanyeni eqinile.

Ukuma okulungile: Kufanele ulale ngohlangothi lwakho, ubeke umcamelo ngaphansi kwekhanda lakho nomunye phakathi kwemilenze yakho, noma ulale ngomhlane, ugobise imilenze yakho kancane bese ubeka umqamelo omncane ngaphansi kwamadolo akho.

Ngaphezu kwalokho, kufanele kusetshenziswe umatilasi oqinile, ogwebu osabalalisa isisindo somzimba ngokulinganayo.

5. Lungisa indlu ugoba umqolo

Imvamisa, emisebenzini yasekhaya kujwayelekile ukugoba iqolo lakho phambili ngenkathi uqoqoda indlu, usula indwangu noma ushanela phansi, ngokwesibonelo. Lokhu kuma kugcwala amalunga futhi kungadala ubuhlungu emhlane nasentanyeni.

Ukuma okulungile: Kulezi zimo, kubalulekile ukwenza imisebenzi yokugcina umqolo wakho uqondile njalo. Ukukhetha izibambo zomshanelo ezinde kungasiza ukugcina ukuma okuhle kwemisebenzi yasendlini.

6. Chitha amahora amaningi usesimweni esifanayo

Ngokuvamile, lapho uchitha amahora amaningi usesimweni esifanayo, wenza imisebenzi ephindaphindwayo, njengokuhlala ekhompyutheni noma ekuphumeni kwesitolo noma ukuma ezitolo, ngokwesibonelo, kubangela izinhlungu emuva, kungaholela ekuvuvukeni kwemilenze nezinyawo , ukuhamba kahle kwegazi nokuqunjelwa.

Bona ukuthi kwenzekani emzimbeni wakho uma uchitha amahora amaningi uhleli.

Ukuma okulungile: Ngokufanelekile, kufanele uhambe uye ohlangothini lwemizuzu emi-5 njalo ngehora endaweni efanayo, welula futhi welula imilenze yakho, izingalo nentamo ukugwema ukuvuvukala nobuhlungu beqolo.

7. Yeqa imilenze yakho

Umkhuba wokuwela imilenze ukhubaza ukuma kwendlela njengoba kukhona ukungalingani kwezinqulu okwenza ukuthi umgogodla we-lumbar uthambekele kakhulu ohlangothini olulodwa.

Ukuma okulungile: Kufanele uhlale, ushiye imilenze yakho ivulekile, izinyawo zakho ziyisicaba phansi namahlombe egobile kancane.

Ukwelashwa kokuthuthukisa ukuma

Ukwelashwa kwezinguquko zangemuva, njenge-hyperkyphosis noma i-hyperlordosis, kungaqondiswa udokotela wamathambo kanye ne-physiotherapist ngoba kwezinye izimo kungadingeka ukugqoka ivesti yamathambo noma ukuhlinza umgogodla.

Kunoma ikuphi, i-physiotherapy ikhonjisiwe ngoba isiza ukunciphisa izinhlungu nokuzizwa ukukhathala nokukhathala kwemisipha, kuba wusizo olukhulu ekuhleleni kabusha izakhiwo zamathambo, kunciphise ubuncane, noma kuphulukise i-hyperkyphosis noma i-hyperlordosis, isibonelo.

Enye yezindlela zokwelapha izinguquko zangemuva nge-physiotherapy zingenziwa ngeGlobal Postural Reeducation (RPG), lapho kusetshenziswa khona amadivayisi athile nokuzivocavoca ukuthuthukisa ukuma kanye nezinye izimpawu ezihlobene nokuma okungahambi kahle.

Ungakuvimbela kanjani ukuma okungalungile

Ukugwema ukuma kabi kubalulekile ukuthi:

• Ukwenza ukuzivocavoca umzimba okungenani ama-2 ngesonto ukuqinisa imisipha, ikakhulukazi emuva;
• Hlala usesikhundleni esiphakeme imizuzu emihlanu ngosuku ukuvimbela i-scoliosis noma i-Lordosis, isibonelo. Thola ukuthi ungakwenza kanjani: Ukuma okulungile kuthuthukisa ikhwalithi yempilo.
• Ukwelula emsebenzini imizuzu emithathu, izikhathi ezi-1 noma ezi-2 ngosuku, njengoba kusiza ukukhululeka nokunciphisa ukungezwani emisipheni, kuvimbele izinhlungu emuva, izingalo nentamo. Nakhu ukuthi ungakwenza kanjani: Ukuzivocavoca umzimba okwelula ukwenziwa emsebenzini.

Ngaphezu kwalezi zeluleko zokuvimbela ukuma okungalungile, ukwehlisa isisindo, uma kwenzeka umuntu ekhuluphele kubalulekile ukuze uzuze ukuma okulungile nokunempilo.

Uma ufuna inhlalakahle nekhwalithi yempilo kufanele ubuke le vidiyo:

Uma uluthande lolu lwazi funda kabanzi ku: amathiphu ama-5 wokuthola ukuma okufanele