Ungakuvimbela Kanjani Futhi Ukwelapha Intamo Eqinile: Izindlela Zokuzivocavoca Nokuzivocavoca

-Delile

• Ukuvinjelwa kwentamo eqinile
• Dala indawo yokusebenza ye-ergonomic
• Khawulela ukuthi ubheka i-smartphone isikhathi esingakanani
• Ungashayeli isikhathi eside ngasikhathi
• Nweba
• Shintsha indawo yakho yokulala
• Amakhambi entamo aqinile
• Faka ukushisa noma iqhwa
• Thatha ukudambisa izinhlungu kwe-OTC
• Yelula kepha gwema ukunyakaza okungazelelwe
• Thola ukubhucungwa
• Zama ukutshopa
• Cabanga ngokunakekelwa kwe-chiropractic
• Nciphisa ukusebenza komzimba
• Nciphisa ukucindezeleka
• Vocavoca umzimba njalo
• Lungisa indawo yakho yokulala
• Ukubonana nodokotela nini
• Ukuthatha

Ukubuka konke

Intamo eqinile ingaba buhlungu futhi iphazamise imisebenzi yakho yansuku zonke, kanye nokukwazi kwakho ukulala kahle ebusuku. Ngo-2010, kwabikwa uhlobo oluthile lobuhlungu bentamo nokuqina.

Lelo nani liyakhuphuka ngokusetshenziswa okuvamile kwamadivayisi eselula namakhompyutha, okuphoqa abantu ukuba bagoce izintamo zabo ezinhlangothini ezingezinhle. Eqinisweni, ukubheka phansi ifoni yakho, i-laptop, noma amanye amadivayisi kuyimbangela ejwayelekile kakhulu yokuxinwa kwentamo. Lesi sikhundla esidonswayo sibeka ubunzima emisipheni nasezicutshini ezithambile zentamo yakho.

Ezinye izimbangela zingafaka:

• ukuma kabi
• umhlathi ohlanganisiwe
• ukucindezeleka
• ukunyakaza kwentamo okuphindaphindayo
• i-osteoarthritis
• ukulimala entanyeni noma emgogodleni

Sizobheka izindlela zokusiza ukuqeda ukuqina kwentamo nobuhlungu kanye nezindlela zokuvimbela ubuhlungu.

Ukuvinjelwa kwentamo eqinile

Izikhathi eziningi, ungavimbela intamo eqinile ngoshintsho oluthile lwendlela yokuphila kanye namathuluzi okusebenza e-ergonomic. Ukuvimbela futhi kungasho ukugqashula eminye imikhuba emibi, njengokuma kabi komzimba. Ngaphezu kwalokho, ukuzivocavoca umzimba njalo kungaqinisa imisipha yakho futhi kuyenze ibe mancane amathuba okuba icindezeleke noma ilimale.

Futhi, ukungabhemi noma ukuyeka ukubhema kungasiza ekuvimbeleni ubuhlungu bentamo. Ukuyeka kungaba nzima. Khuluma nodokotela wakho ukudala uhlelo lokuyeka ukubhema olulungele wena.

Dala indawo yokusebenza ye-ergonomic

Abantu abaningi basebenza etafuleni lekhompyutha amahora ayisishiyagalombili usuku ngalunye. Lokhu kungaba nomthelela entanyeni eqinile, kanye nezinye izifo. Nazi ezinye izindlela zokuvimbela intamo eqinile emsebenzini:

• Lungisa isihlalo sakho sibe sesimeni esikahle nezinyawo zakho ziyisicaba phansi futhi amadolo akho athe ukwehla kancane kunezinqe zakho.
• Sebenzisa ukuma kwe-ergonomic ngenkathi uhlezi, umhlane wakho uqonde nezinga lezingalo zakho edeskini.
• Lungisa ikhompyutha yakho ukuze ibe sezingeni leso.
• Sebenzisa ikhibhodi ye-ergonomic negundane.
• Sukuma uzelule futhi unyakaze njalo ngehora.

Khawulela ukuthi ubheka i-smartphone isikhathi esingakanani

Njalo ubheke phansi ifoni yakho ikudonsa emisipheni yentamo yakho bese uyifaka njalo. Uma kufanele usebenzise i-smartphone yakho kaningi, zama amanye ala macebiso ukunciphisa uhlobo lwentamo yakho:

• Bamba ifoni yakho ezingeni leso.
• Ungayibambi ifoni yakho phakathi kwehlombe lakho nendlebe yakho.
• Sebenzisa ama-earbuds noma amahedfoni.
• Thatha ikhefu kusuka efonini yakho ngehora.
• Ngemuva kokusebenzisa ifoni yakho, welula ukuze ukhulule imisipha yakho.

Ungashayeli isikhathi eside ngasikhathi

Njengokuhlala etafuleni lakho usuku lonke, ukuhlala ngemuva kwesondo lemoto yakho kungathinta intamo yakho. Uma kufanele ushayele isikhathi eside, nanka amanye amathiphu wokuvimbela intamo eqinile:

• Thatha amakhefu ukusukuma uzelule.
• Setha i-alamu ukukukhumbuza ukuthi uhlole ukuma kwakho ngenkathi ushayela.
• Setha isihlalo sakho esimweni esikunikeza ukusekelwa okukhulu futhi sikubeke esimweni esihle.
• Ungathumeli imiyalezo bese ushayela. Akukho emthethweni, kuyingozi, futhi kubi entanyeni yakho ukubheka phezulu naphansi kusuka ocingweni lwakho uye emgwaqeni.

Nweba

Ukumisa ngezikhathi ezithile ukwelula kuyindlela enhle yokusiza ukuvimbela ukuthola intamo eqinile. Ukwelula kufaka:

• Gingqa amahlombe akho emuva naphambili.
• Cindezela amahlombe akho amahlombe ndawonye izikhathi eziningana.
• Hambisa indlebe yakho kancane ehlombe lakho ohlangothini ngalunye.
• Kancane jikisa ikhanda lakho ngapha nangapha.

Shintsha indawo yakho yokulala

Isikhundla olala kuso ebusuku singathinta nentamo yakho. Ukulala ngohlangothi lwakho noma emhlane wakho kufaka ubunzima obuncane entanyeni yakho kunokulala esiswini sakho. Uma ulele esiswini sakho, uphoqa intamo yakho ukuba ihlupheke isikhathi eside futhi lokhu kungadala ubuhlungu nokuqina.

Uma ulala ngohlangothi lwakho konke noma ingxenye yobusuku, ungathenga umcamelo ngokuxhaswa kwentamo.

Amakhambi entamo aqinile

Uma unentamo ebuhlungu, eqinile, ungazama amakhambi amaningana ukunciphisa izinhlungu futhi unciphise ukuqina. Iningi lala makhambi lingasetshenziselwa nokuvikela.

Faka ukushisa noma iqhwa

Faka iqhwa imizuzu engama-20 izikhathi ezimbalwa ngosuku ukusiza ukukhulula ukuvuvukala kwentamo. Ungashintsha futhi phakathi kokusebenzisa iqhwa nokushisa. Ukugeza okugeza noma ukushawa noma ukusebenzisa iphedi yokufudumeza nakho kungasiza.

Thatha ukudambisa izinhlungu kwe-OTC

Ukudambisa izinhlungu zasesitolo njengalezi ezilandelayo kungasiza ekunciphiseni ubuhlungu:

• ibuprofen (Motrin, Advil)
• i-naproxen sodium (i-Aleve)
• i-acetaminophen (iTylenol)

Yelula kepha gwema ukunyakaza okungazelelwe

Ukwelula kungasiza ekudambiseni izinhlungu nokuqina, futhi kukuvikele ngokuzayo. Kubalulekile ukwelula kahle futhi kancane. Ukunyakaza okungazelelwe kungadala ukuvuvukala okukhulu, ubuhlungu, nokulimala okukhulu kakhulu. Faka iphedi yokushisa noma uthathe ishawa eshushu ngaphambi kokuzelula.

Ukwelula kufaka:

• Roll amahlombe akho emuva emuva bese phambili kumbuthano.
• Cindezela amahlombe akho ehlombe ndawonye bese ubamba isikhundla imizuzwana embalwa, bese uphinda.
• Kancane jikisa ikhanda lakho ngapha nangapha.

Thola ukubhucungwa

Ukubhucungwa ngudokotela oqeqeshiwe kungasiza ukukhulula nokwelula imisipha yakho yentamo neyemuva.

Zama ukutshopa

I-acupuncture ifaka ukufaka izinaliti ezindaweni ezithile zokucindezela emzimbeni wakho. Ngenkathi ucwaningo olwengeziwe lwesayensi ludingeka ukukhomba izinzuzo ezifakazelwe, i-acupuncture yenziwa izinkulungwane zeminyaka kwezokwelapha zaseMpumalanga. Vakashela kuphela udokotela oqinisekisiwe onezinaliti eziyinyumba.

Cabanga ngokunakekelwa kwe-chiropractic

I-chiropractor enelayisense ingasebenzisa imisipha namalunga ukuhlinzeka ukukhululeka kobuhlungu. Lolu hlobo lokwelashwa lungakhululeki noma lube buhlungu kwabanye. Ungaxoxa ngenduduzo yakho nodokotela.

Nciphisa ukusebenza komzimba

Uma ukuqina kwentamo yakho nobuhlungu kuqale ngemuva kokwenza umsebenzi womzimba, kufanele uwukhawulele lowo msebenzi kuze kube yilapho ukuqina kuxazululeka. Kodwa-ke, kufanele ukhawulele ukuphakamisa okunzima nemisebenzi engahle ikhulise imisipha yakho yentamo noma kunini lapho unezinhlungu zentamo.

Nciphisa ukucindezeleka

Ukucindezeleka kungabangela ukuba uqinise imisipha entanyeni yakho. Ukunciphisa ukucindezeleka kungasiza ekwelapheni nasekuvimbeleni ubuhlungu bentamo nokuqina. Ungakhetha ukunciphisa ukucindezeleka ngezindlela ezahlukahlukene, kufaka phakathi:

• lalele umculo
• ukuzindla
• ukuthatha iholide noma ikhefu, noma ngabe kusemahoreni ambalwa nje ukusuka ehhovisi noma endaweni enengcindezi
• ukwenza into oyithandayo

Vocavoca umzimba njalo

Ukuzivocavoca umzimba kungasiza ekuqiniseni imisipha yakho ukuvimbela ukulimala. Ukuvivinya umzimba kungakusiza nokuthi uthuthukise ukuma kwakho ukuze unciphise futhi uvimbele ukuqina kwentamo. Futhi kuyindlela enhle yokuqeda ukucindezeleka okungenzeka kubangele intamo yakho eqinile.

Lungisa indawo yakho yokulala

Ukulungisa indawo yakho yokulala kungasiza ukukhulula intamo eqinile. Izindlela zokushintsha indawo yakho yokulala zifaka:

• ukuthola umatilasi oqinile
• usebenzisa umcamelo wentamo
• ukulala kuphela emhlane noma ohlangothini
• ukuphumula ngaphambi kokulala
• ukugqoka okokuvikela umlomo uma ugaya amazinyo ebusuku

Ukubonana nodokotela nini

Uma ubuhlungu bentamo yakho buphazamisa imisebenzi yakho ejwayelekile yansuku zonke, kufanele ubone udokotela wakho. Ezinye izizathu okufanele ufune ukunakekelwa kwezokwelapha yilezi:

• Ubuhlungu buqale ngemuva kokulimala noma ukushayisana kwemoto
• ubuhlungu obusakazeka phansi izingalo noma imilenze yakho
• ubuthakathaka ezandleni zakho, ezandleni, noma emilenzeni
• ikhanda elibuhlungu eceleni kobuhlungu

Lezi zimpawu ezingeziwe kungaba uphawu lokulimala okukhulu entanyeni yakho, njenge-disk ye-herniated, i-pinched nerve, i-bulging disk, noma i-arthritis.

Ukuthatha

Isikhathi esiningi, intamo eqinile enezinhlungu ezincane ingelashwa ekhaya ngeqhwa, ukushisa, nokunwebeka. Uma ubuhlungu bakho bungapheli ngemuva kwezinsuku ezimbalwa noma unezimpawu ezengeziwe, kufanele ubone udokotela.