Kungani Umhlane Wami Obuhlungu Uqaqamba Lapho Ngikhwehlela?

-Delile

• Izimbangela zobuhlungu obuphansi emuva lapho ukhwehlela
• Ukuvimbela ubuhlungu obuphansi emuva lapho ukhwehlela
• Izizathu ukuthi ubuhlungu bakho basemuva buhlungu nokuthi yini okufanele uyenze
• Buyisela umatilasi wakho
• Ukukhululeka kwengcindezi
• Sebenzisa ukwesekwa ngenkathi uhleli
• Gqoka izicathulo ezisekelayo
• Ukuzivocavoca umzimba ngendlela efanele
• Thuthukisa ukuma kwakho
• Fudumeza bese unamanzi ngaphambi kokuzivocavoca
• Ziqeqeshe kahle ukugwema ukulimala emsebenzini
• Phatha ukulimala emuva kwangaphambilini
• Ezinye izindlela zokwelapha
• Ukubonana nodokotela nini
• Phatha umhlane wakho nokukhwehlela

Ukubuka konke

Umhlane wakho uhamba kakhulu lapho umzimba wakho ophezulu uhamba, kufaka phakathi lapho ukhwehlela. Njengoba ukhwehlela, ungaqaphela ukuthi amahlombe akho ayaqina futhi umzimba wakho uncika phambili. Njengoba ukukhwehlela kuthinta ukuma komzimba wakho, ungazizwa ubuhlungu lapho ukhwehlela.

Ukuhamba phambili okungadalwa ukukhwehlela kugudluza nomhlane ongezansi. Ubuhlungu emhlane ongezansi bungasabalala okhalweni nasemilenzeni. Ubuhlungu kungenzeka buphawu lwenkinga ngomhlane wakho ophansi.

Izimbangela zobuhlungu obuphansi emuva lapho ukhwehlela

Kwesinye isikhathi, ubuhlungu beqolo empeleni budalwa ukukhwehlela okungapheli. Isenzo sokukhwehlela singabeka ubunzima ngemuva futhi sikwenze ukuthi sivumelane kakhulu kunokujwayelekile. Kodwa-ke, lapho ukukhwehlela kungapheli, ubuhlungu buvame kakhulu ngenxa yenkinga ngomhlane wakho.

Ubuhlungu obuphansi emuva bungaba nezimbangela eziningi. Ezinye zezimbangela ezivame kakhulu zifaka:

• Idiski ye-Herniated. Ama-Disks yimisipha phakathi kwamathambo emgogodleni wakho. Idiski ye-herniated (noma idiski ephukile noma eshibilikisiwe) yenzeka lapho ingxenye ethambile yediski idlulela engxenyeni enzima.
• Uhlobo lwemisipha. Uhlobo oluthile lungathinta imisipha noma imisipha. Ngemuva, imisipha noma imisipha ingadonswa, idwengulwe, noma isonteke.
• Ukuqhuma kwemisipha. Umgogodla uthinta imisipha exhuma amathambo ngokuhlanganyela. Ngomgogodla, imisipha iyelulwa noma idwengulwe.
• Ukudumba kwemisipha. Ama-spasms kanye ne-cramp kwenzeka lapho imisipha ingakwazi ukuphumula ngemuva kokungenela. Ama-spasms angahlala imizuzwana ngaphezulu kwemizuzu eyi-15 ngesikhathi. Kwesinye isikhathi, ungabona ukudikiza kwemisipha. Imisipha nayo ingaba nzima kakhulu noma ibukeke yehlukile kunejwayelekile.

Ukuvimbela ubuhlungu obuphansi emuva lapho ukhwehlela

Zama ukugcina i-arch yemvelo emhlane wakho lapho ukhwehlela, esikhundleni sokuzingela phambili. Ukugcina amahlombe akho phansi (cabanga ngawo njengokuhamba kude nezindlebe zakho) nakho kungasiza umqolo wakho uphumule ngesikhathi sokukhwehlela.

Uma ubeka isandla sakho phansi njengetafula noma ikhawunta lapho ukhwehlela, lokhu kusiza iqolo lingacindezeli.

Izizathu ukuthi ubuhlungu bakho basemuva buhlungu nokuthi yini okufanele uyenze

Kunezizathu eziningi zokuthi kungani ungaba nezinhlungu ezisezingeni eliphansi lapho ukhwehlela. Ezinye kulula ukuzilungisa, kanti ezinye zingadinga usizo lwezokwelapha. Nazi ezinye zezimbangela ezivamile zobuhlungu beqolo namathiphu okuthola ukukhululeka:

Buyisela umatilasi wakho

Uma umatilasi wakho ungaphezu kweminyaka emi-5 kuya kwengu-7 ubudala, kungenzeka kube yisikhathi sokuwufaka esikhundleni. Zama umatilasi oqinile noma othambile, noma yikuphi emuva kwakho okuthandayo. Uphawu lukamatilasi omdala luzalela phakathi noma lapho ulele khona.

Ukukhululeka kwengcindezi

Ukucindezeleka, kungaba ngokomzimba noma ngokomzwelo, kuvame ukudala ukucindezeleka komzimba. Uma ingcindezi ibangelwa ukukhwehlela uqobo, zama ukukhululeka esikhundleni sokuzama ukulwa nokukhwehlela. Ekucindezelekeni okungokomzwelo, unganciphisa amazinga akho okuxineka ngokuzivocavoca kokuphefumula, ukushicilela izindaba, nezinye izinhlobo zokuzinakekela.

Sebenzisa ukwesekwa ngenkathi uhleli

Imisebenzi eminingi idinga ukuhlala isikhathi eside. Lapho uhleli, ungazithola uzikhosele kancane kusikrini sakho sekhompyutha noma kwenye indawo yokubhekisela. Okufanelekile, ngaphambi kokuba umqolo wakho uzwe ubuhlungu, sukuma uzulazule. Ngisho nokuma kungasiza, kanye nokuba nesihlalo se-ergonomic nokusethwa komsebenzi.

Lapho uhleli, bamba umhlane wakho esihlalweni sakho. Izingalo zakho kufanele zibe ku-75- 90 degree degree lapho uhleli etafuleni. Izinyawo zakho kufanele zibe phansi phansi. Sebenzisa ukuphumula konyawo uma izinyawo zakho zingakwazi ukufinyelela phansi.

Gqoka izicathulo ezisekelayo

Izinyawo zakho zisekela imilenze yakho, esekela umqolo wakho. Ukugqoka izicathulo ezingakhululekile kungabeka ubunzima emhlane wakho. Uma ufuna izicathulo, khetha ezinamakhothamo nokusekelwa okufanele, futhi uqiniseke ukuthi zilingana kahle. Hamba uzungeze isitolo ukuze ubone ukuthi bazizwa kanjani. Hlola amatheko ukuze uthole umcamelo.

Ukuzivocavoca umzimba ngendlela efanele

Ukulimala ngokweqile kungenzeka uma uzivocavoca umzimba ngokushesha okukhulu kakhulu, noma uma uzivocavoca umzimba ngendlela engafanele. Ukugwema ukusebenzisa ngokweqile, khulisa umsebenzi wakho womzimba kancane bese uqinisekisa ukusebenzisa amasu afanele negiya.

Thuthukisa ukuma kwakho

Lapho uhamba, bheka ngqo phambili bese ugcina ikhanda lakho lilinganise ngaphezu komgogodla wakho. Ungagxili emahlombe akho. Isinyathelo kusuka esithendeni kuye ozwaneni. Ukuzivocavoca okuthile kungakusiza ukuthi uthuthukise ukuma kwakho futhi.

Fudumeza bese unamanzi ngaphambi kokuzivocavoca

Ngaphambi kokwenza noma yimuphi umsebenzi womzimba, qiniseka ukuthi ufudumale futhi welule. Phuza uketshezi oluningi futhi ugweme ukuzivocavoca emazingeni okushisa ashisayo athe xaxa. Ngaphandle kwalokho, ungahle uhlangabezane ne-spasm yemisipha engadala ukuthi umqolo wakho ulimale lapho uhamba ngokuhamba kwesikhathi, kufaka phakathi lapho ukhwehlela.

Ziqeqeshe kahle ukugwema ukulimala emsebenzini

Eminye imisebenzi idinga ukuphakama okuningi, ukugoba, ukudonsa, nokuxosha. Uma lokhu kuyiqiniso kuwe, qiniseka ukuthi uqeqeshwa kahle ukuthi ungayenza kanjani le misebenzi ngendlela esekela umzimba wakho. Futhi cabanga ukuthi ungalungisa yini indawo yakho yokusebenza ukuze unciphise noma ugweme ubunzima ngemuva kwakho.

Phatha ukulimala emuva kwangaphambilini

Uma uke walimala emuva esikhathini esedlule, ungahle ube sethubeni lokuthola okunye ukulimala. Sebenza nodokotela wakho ukugcina umqolo wakho unempilo eyengeziwe. Lokhu kungafaka ukuzivocavoca okukhethekile nolwazi lwezimpawu zokuxwayisa.

Ezinye izindlela zokwelapha

Okunye ukwelashwa kobuhlungu beqolo lapho ukhwehlela kufaka phakathi ukwelashwa kokuvuselela amandla kagesi kagesi, ukwelashwa ngokomzimba, ukubhucungwa, ukutshopa, imishanguzo kadokotela, nezinsimbi zangemuva namabhande.

Ukubonana nodokotela nini

Uma ubuhlungu bakho beqolo bungabi ngcono kungakapheli amasonto amabili, bheka udokotela wakho.

Kufanele futhi ubone udokotela wakho uma uhlangabezana nalokhu okulandelayo ngobuhlungu bakho emuva:

• ubuhlungu obungapheli obubi kakhulu ebusuku
• imfiva
• ukulahleka kwesinye noma ukulawulwa kwamathumbu
• ukuba ndikindiki, ukuba buthakathaka, noma ukuncinza emlenzeni owodwa noma zombili
• ubuhlungu obulandela ukuhlukumezeka, njengokuwa
• ubuhlungu bokubhoboza esiswini sakho
• ukuncipha kwesisindo okungaqondakali

Kufanele futhi ubone udokotela wakho uma uhlangabezana nokukhwehlela okungapheli. Ukuqonda nokwelapha imbangela yokukhwehlela kwakho kungahamba ibanga elide ukunciphisa ukungakhululeki nokwenza ngcono impilo yakho yonke.

Phatha umhlane wakho nokukhwehlela

Uma iqolo lakho libuhlungu lapho ukhwehlela, kungenzeka kube khona inkinga ngomhlane wakho edinga ukuxazululwa. Isikhundla umzimba okuso lapho ukhwehlela kungenza izimpawu zakho zasemuva zibe zimbi kakhulu. Sebenza nodokotela wakho ukuthola ukuthi kungani umhlane wakho ulimala. Bheka futhi udokotela uma unesifo sokukhwehlela okungamahlalakhona.