Crick Entanyeni Yakho: Ungakuthola Kanjani Ukukhululeka

-Delile

• Izimbangela ezingaba khona
• Izinketho zokwelashwa
• Ukudambisa izinhlungu zasesitolo
• Iphedi yokushisa noma i-rice sock
• I-Hydrotherapy
• Ukwelula
• I-chiropractor noma owelapha ngokomzimba
• Ukubonana nodokotela nini
• I-Outlook nokuvimbela

Crick entanyeni vs. ubuhlungu entanyeni

Igama elithi "crick entanyeni yakho" kwesinye isikhathi lisetshenziselwa ukuchaza ukuqina emisipheni ezungeze intambo nehlombe lakho elingezansi. Lokhu kwehlukile ebuhlungwini obungapheli noma obujwayelekile bentamo, obungadalwa yizinto eziningana futhi buphindeke ngokuqagela okuthile.

I-crick entanyeni yakho imvamisa iqinile futhi ayithokozi kunokubuhlungu kakhulu, futhi imvamisa ingelashwa ekhaya. Kwesinye isikhathi ukukhala entanyeni yakho kungakhawulela okwesikhashana ibanga lakho lokunyakaza.

Qhubeka ufunde ukuze ufunde ukuthi kungani ungahle ube ne-crick entanyeni yakho nokuthi ungayisusa kanjani ngokushesha.

Izimbangela ezingaba khona

Imvamisa, imbangela yalesi simo ilula. I-crick entanyeni yakho ingadalwa ukuthi intamo yakho ibe sesimeni esingesihle isikhathi esithile. Uma ulele esimweni esingesihle, ngokwesibonelo, noma uhleli endaweni egingqiwe ihora noma amabili, ungahambisa i-vertebra yakho ngaphandle kokuqondanisa. Noma ungabeka ukunwebeka okungajwayelekile emisipheni nasemathafeni entamo yakho, okufaka ingcindezi emithanjeni engemuva kwentamo yakho. Lokhu kubangela ukuthi intamo yakho izizwe iqinile futhi kwenze kube nzima ukwelula nokugoba.

Kwesinye isikhathi ifomu elingalungile ngesikhathi sokugijima noma ukuqeqeshwa kwesisindo kungadala ukuthi uvuke ukhilikithi entanyeni yakho ngosuku olulandelayo. Kancane kancane, ukukhilana entanyeni yakho kungumphumela wesifo samathambo, imizwa yezinhlungu, noma ukutheleleka emzimbeni wakho.

Izinketho zokwelashwa

Nawa amanye amasu ongawasebenzisa ukuqeda ukhilikithi entanyeni yakho.

Ukudambisa izinhlungu zasesitolo

I-reliever pain over-the-counter, efana ne-acetaminophen (Tylenol) noma umuthi olwa nokuvuvukala njenge-ibuprofen (Advil, Motrin) noma naproxen (Aleve) ingakusiza ngobuhlungu emajoyintini akho. Uma uvuka nokhakhayi entanyeni yakho, qiniseka ukuthi udla okuthile ngaphambi kokuthi uqhume isibulali-zinhlungu ukuze ungazilimazi ulwelwesi lwesisu sakho.

Iphedi yokushisa noma i-rice sock

Ukufaka ukushisa kusayithi lezicubu zakho eziqinile kungasiza ukukhulula. Lapho imisipha yakho ihamba ngokukhululeka, izinzwa zomgogodla wakho zingakhululeka futhi nohlu lwakho lokunyakaza kufanele lubuye.

Ukufaka iphedi yokufudumeza endaweni imizuzu engu-8 kuya kwengu-10 kungenye yezindlela zokusebenzisa ukushisa ukukhulula ukhilikithi entanyeni yakho. Uma ungenalo iphedi yokufudumeza, zama ukufaka irayisi elingavuthiwe kusokisi elihlanzekile futhi ulifudumeze ku-microwave cishe imizuzwana engama-30. I- "rice sock" evelayo izosebenza njengendlela yokufaka ukushisa nokunciphisa indawo yakho yehlombe nentamo.

I-Hydrotherapy

Ungasebenzisa amanzi ashisayo nesitimu njengendlela yokuhlikihla nokuphumuza intamo yakho. Ukuma ngaphansi kweshawa esishisayo ngamajethi ukubhucunga intamo yakho kungakwanela ukwenza imisipha yakho ihambe ngokukhululeka futhi. Ungase futhi uzame ukuvakashela igumbi le-steam noma uthathe ibhati elide nelishisayo ngomphumela ofanayo.

Ukwelula

Ukwelula ngobumnene kungakhulula izinzwa ezisentanyeni yakho emisipheni eqinile ebazungezile. Zama ngokucophelela nangokunyakazisa ikhanda lakho ngapha nangapha, ngaphambi kokugoqa ikhanda lakho uye phambili futhi uzwe umfutho wamandla adonsela phansi entanyeni yakho njengoba uzungeza ikhanda lakho nxazonke.

Ungase futhi uzame ukulala phansi emhlane, uphakamise izingalo zakho ziye ehlombe, bese uhambisa ikhanda lakho kancane kancane.

Ukuphefumula ngokujulile nangokuhamba ngokucophelela ngalokhu kunweba kuzoba ukhiye wokuqeda imisipha yakho eqinile. Uma uzwa izinhlungu ezibukhali, yeka ukuzelula ngokushesha ukuze ugweme ukudonsa imisipha futhi wenze ukungakhululeki kwakho kube kubi kakhulu.

I-chiropractor noma owelapha ngokomzimba

Uma amakhambi asekhaya engasebenzi, i-aphoyintimenti ne-chiropractor noma owelapha ngokomzimba angasiza. Bazohlola ikhilikithi entanyeni yakho bese benza uhlelo lokunciphisa ubuhlungu bentamo yakho. I-chiropractor noma owelapha ngokomzimba angaba neziphakamiso mayelana nokuma kwakho nemikhuba yakho yokuphila engasiza ukuvimbela ukuqina kwentamo okuzayo.

Ukubonana nodokotela nini

I-crick entanyeni yakho ingaba uphawu lwenkinga enkulu yempilo. Kulezi zimo, uzodinga ukubona udokotela wakho. Ubuhlungu bemisebe obunganciphisi, ubuthakathaka noma ukuba ndikindiki engalweni noma emlenzeni, noma ikhanda elihambisana nazo zonke izimpawu okungafanele uzibe. Uma umane une-crick entanyeni yakho ehlala isikhathi esingaphezu kwamahora angama-24, shayela udokotela wakho ubayeke banqume ukuthi kufanele wenze i-aphoyintimenti.

Uma ungenaye umhlinzeki, ithuluzi lethu le-Healthline FindCare lingakusiza ukuxhuma kodokotela abasendaweni yakho.

I-Outlook nokuvimbela

Isikhathi esiningi, ukukhonjwa entanyeni yakho kuzozixazulula ngemuva kwamahora amaningana ngokwelashwa kwasekhaya. Uma ujwayele ukuthola ukukhonjwa entanyeni yakho, cabanga ngalawa macebiso ukuze kungabi lula ukwenzeka:

• Lungisa indawo yakho yokulala. Ukutshala imali kumcamelo owodwa noma emibili eqinile kungcono kumgogodla nasemhlane kunokulala nemicamelo eminingi (njengoba ingashintsha lapho ulele).
• Linganisa ukuma kwakho futhi ucabangele ukwelashwa ngokomzimba uma uzithola ushwabana noma uba nobunzima bokuhlala uqonde isikhathi eside.
• Sebenzisa isihlalo sedeski entofontofo esekela intamo yakho.
• Yenza ukuthi ifomu lakho lokuzivocavoca libhekwe futhi lihlolwe ngungcweti uma uvame ukuthola ukhilikithi entanyeni yakho ngemuva kokuzivocavoca.
• Khuluma nodokotela wakho ukubona ukuthi ukuzivocavoca kwentamo kungayizuzisa yini impilo yakho. ziphakamisa ukuzivocavoca ukuqeqesha intamo yakho kunganciphisa ubuhlungu obungapheli, obuphindaphindayo bentamo obungenayo imbangela ethile.
• Zama ukwelula imisipha yakho yentamo kamnandi izikhathi eziningana ngosuku, ikakhulukazi lapho uvuka ekuseni nalapho uhleli isikhathi eside. Lokhu kufudumeza imisipha yakho futhi kubenze babe mancane amathuba okuba baqine.