Okudingeka Ukwazi Ngokuphatha Imisipha Emuva Emuva

-Delile

• Izimpawu zemisipha edonswayo emhlane ongezansi
• Ingabe kungumgogodla ochotshoziwe noma imisipha edonswayo emhlane ongezansi?
• Uhlangothi lwesobunxele ubuhlungu obuphansi emuva
• Uhlangothi lwangakwesokudla izinhlungu ezisezingeni eliphansi
• Ukwelashwa kwemisipha edonswayo emhlane ongezansi
• Faka iqhwa noma ukushisa
• Ama-anti-inflammatories
• Ukubhucungwa
• Ukucindezela
• Phumula
• Imisipha edonswayo ekuzivocavoca okuphansi emuva
• Ukusonteka
• Ukudonsa amadolo
• I-Hump / slump (noma i-cat-cow pose)
• Ukubonana nodokotela nini
• Imisipha edonswayo ngesikhathi sokululama esiphansi emuva
• Ukuvimbela izingcindezi zemisipha engezansi emuva
• Ukudla okudlela endlini

Uma uhlushwa izinhlungu emhlane ongezansi, unenkampani eningi. Cishe abantu abadala aba-4 kwaba-5 babhekana nobuhlungu obuphansi emuva ngesikhathi esithile sempilo yabo. Kulabo, u-1 kwaba-5 unezimpawu ezikhula zibe yinkinga yesikhathi eside, enobuhlungu obuhlala isikhathi esingaphezu konyaka.

Vele, iminyaka yobudala yinto ebalulekile, nabantu abaneminyaka engama-30 nangaphezulu abanezinhlungu ezisezingeni eliphansi kaningi, kepha kunezinye izimbangela ezivamile nakho. Kuvame kakhulu ngenxa yalokhu:

• ukulahleka kwamathambo emvelo okuhambisana nokuguga
• ukuntuleka kokuqina komzimba
• ukukhuluphala ngokweqile
• ukulimala emsebenzini, kufaka phakathi ukuphakamisa
• ukuma kabi noma ukuhlala kakhulu

Ngenkathi ukuphuma esimweni kungafaka isandla enkingeni, ngisho nabadlali abanesimo esihle nezingane ezincane babhekana nobuhlungu obuphansi emuva.

Izimpawu zemisipha edonswayo emhlane ongezansi

Imisipha ehlungiwe emhlane wakho ophansi ingaba buhlungu impela. Lezi yizimpawu ezijwayelekile ongazithola:

• umhlane wakho ulimala kakhulu lapho unyakaza, kuncipha lapho uhlala unganyakazi
• Ubuhlungu emhlane wakho buyehla buye ezinqeni zakho kepha hhayi ngokujwayelekile budlulela emilenzeni yakho.
• imisipha noma ama-spasms emhlane wakho
• ukuhamba kanzima noma ukugoba
• kunzima ukuma uqonde

Ingabe kungumgogodla ochotshoziwe noma imisipha edonswayo emhlane ongezansi?

Imisipha edonswayo yenzeka lapho udabula noma welula ezinye zezintambo zemisipha. Lokhu kungenzeka uma usebenza ngokweqile imisipha noma uyisonta kanzima. Mhlawumbe uzobona ubuhlungu nokuvuvukala, futhi indawo izobe isethenda kulokho okuthintwayo. Ungabona ngisho nokubomvu noma ukulimaza.

Ukucindezelwa kwemizwa, noma ukucindezelwa kwemizwa, kwenzeka lapho ingcindezi endaweni ibangela ukuthi imizwa yezinzwa ivinjwe kancane. Ungahle uzwe ubuhlungu obukhanyayo, obuvuthayo endaweni ethintekile.

Ngenkathi imisipha edonswayo emhlane wakho ongezansi ingadala i-nerve pinched, lokhu kungabangelwa yi-disc ye-herniated emgogodleni wakho. Uma uzwa ubuhlungu obukhazimulayo obufinyelela emilenzeni yakho, bheka udokotela ngokushesha.

Uhlangothi lwesobunxele ubuhlungu obuphansi emuva

Abantu abaningi babhekana nobuhlungu bemisipha ohlangothini olulodwa kuphela lomhlane wabo. Lokhu kungabangelwa ukukhokhela ukuhlangana okubuhlungu, njengesinqe noma idolo. Isibonelo, uma elinye lamajoyinti wakho we-hip elibuthakathaka, kungenzeka ukuthi ubeka ubunzima ohlangothini oluphambene nomhlane wakho ophansi ukwenza lokho.

Kodwa-ke, ubuhlungu obuphansi emuva ohlangothini lwakho lwesobunxele kungenzeka futhi ukuthi bube ngenxa yokuthi:

• ukulunywa yizilonda emathunjini
• isifo sokuqaqamba kwamalunga
• izinso ezinesifo noma amatshe ezinso ngalolo hlangothi
• izingqinamba zesifazane, njenge-fibroids

Uhlangothi lwangakwesokudla izinhlungu ezisezingeni eliphansi

Ubuhlungu ohlangothini olulodwa kuphela lwasemuva ongezansi nakho kungabangelwa ukusebenzisa ngokweqile imisipha yakho ngendlela ethile. Isibonelo, uma umsebenzi wakho udinga ukuthi uphendukezele ngapha nangapha, ungahle udonse imisipha ohlangothini olulodwa kuphela lomhlane wakho.

Kodwa-ke, uma ubuhlungu bakho bugxile emhlane wakho ophansi, kungenzeka futhi ukuthi kungenxa yokuthi:

• i-endometriosis noma i-fibroids kwabesifazane
• ukuhlukunyezwa kwamasende emadodeni, lapho umthambo wegazi oya emasendeni usonteka khona
• ukutheleleka kwezinso noma amatshe ezinso ngalolo hlangothi
• i-appendicitis

Ukwelashwa kwemisipha edonswayo emhlane ongezansi

Uma udonsa imisipha engemuva engemuva, kunezinto eziningana ongasiza ekunciphiseni ukuvuvukala nobuhlungu.

Faka iqhwa noma ukushisa

Kungumqondo omuhle ukufaka iqhwa emhlane ngokushesha ukuze unciphise ukuvuvukala. Ungasebenzisi i-ice pack ngqo esikhumbeni sakho, noma kunjalo. Isonge ngethawula uyibeke endaweni ebuhlungu imizuzu eyi-10 kuye kwengama-20 ngesikhathi.

Ngemuva kwezinsuku ezimbalwa, ungaqala ukusebenzisa ukushisa. Qiniseka ukuthi ungashiyi iphedi yokushisa ngaphezulu kwemizuzu engaba ngu-20 ngesikhathi futhi ungalali nayo.

Ama-anti-inflammatories

Ama-anti-inflammatories afana ne-ibuprofen (Advil) noma naproxen (Aleve) angasiza ekunciphiseni ukuvuvukala nokuvuvukala, nakho okusiza ekudambiseni izinhlungu. Yize le mithi ingasebenza kakhulu, futhi inemiphumela emibi eminingi engaba khona futhi akufanele isetshenziswe isikhathi eside.

Futhi, qiniseka ukuthi imishanguzo yakho ekhona ayihlangani nama-anti-inflammatories. Bheka izinhlobo zezingane zama-anti-inflammatories ekhemisi lakho.

Ukubhucungwa

Ukubhucungwa kungasiza ekunciphiseni ubuhlungu bakho futhi kuphumule imisipha eshubile. Kukhona okhilimu obukhulula izinhlungu be-OTC obungasetshenziswa esikhunjeni sakho.

Ukucindezela

Ukucindezela imisipha kungasiza ukugcina ukuvuvukala phansi, futhi lokho kusiza ukugcina ubuhlungu bakho bulawulwa.

Ukuminyaniswa okusebenzayo komhlane wakho ophansi kuzodinga isibopho sangemuva. Ungayifaki ngokuqinile futhi ungayishiyi ngaso sonke isikhathi. Imisipha yakho idinga ukugeleza kwegazi ukuze iphulukise.

Phumula

Ngenkathi ukuphumula kombhede kungadambisa ubuhlungu bakho, akunconywa ngaphandle kwezikhathi ezimfushane. Zama ukulala ngomhlane ngomcamelo ngaphansi kwamadolo akho noma phansi amadolo egobile.

Ngenkathi ungakuthola kuwusizo ukunciphisa umsebenzi wakho izinsuku ezimbalwa ngemuva kokudonsa imisipha yakho emuva, ukuphumula isikhathi eside kunalokho kungadala ukuthi imisipha yakho ibe ntekenteke. Kungcono ukwakha amandla akho kancane kancane ngokushesha ngangokunokwenzeka.

Imisipha edonswayo ekuzivocavoca okuphansi emuva

Kunokuzivocavoca okuningana ongakwenza ukusiza ukuphola kwakho emuva. Hhayi nje kuphela ukuthi zizosiza ukuphazamiseka kwemisipha okungenzeka ukuthi unakho, zenza umqolo wakho uqine ngakho-ke akunakwenzeka ukuthi uphinde ulimale.

Nazi izivivinyo zokuzelula ezimbalwa. Thatha kancane futhi uhambe kancane uye endaweni ngayinye. Uma okunye kwalokhu kukwenza ubuhlungu bakho beqolo bube bukhulu kakhulu, yima ubone udokotela.

Ukusonteka

• Lala ngomhlane uvule imilenze phambi kwakho.
• Gobisa idolo lakho langakwesokudla kancane bese uwela umlenze wakho wangakwesokudla ohlangothini lwesobunxele lomzimba wakho.
• Yibambe ngendlela yokuthi uzizwe uzelula ukunweba emhlane wakho wonke.
• Bamba imizuzwana engama-20, bese uyakwenza ngakolunye uhlangothi.
• Phinda izikhathi ezintathu.

Ukudonsa amadolo

• Lala ngomhlane izinyawo zikhombe phezulu.
• Bopha izandla zakho kwesinye sezigqoko zakho bese udonsela ngobumnene idolo lakho esifubeni sakho ngenkathi welulela isilevu sakho esifubeni.
• Bamba imizuzwana engama-20 noma uze uzwe imisipha yakho ikhululeka, bese uyenza komunye umlenze.
• Phinda izikhathi ezintathu.

I-Hump / slump (noma i-cat-cow pose)

• Guqa endaweni eyisicaba izandla zakho phansi ngqo phansi kwamahlombe akho namadolo akho ngaphansi kwezinqe zakho.
• Exhale futhi ngobumnene vumela umhlane wakho ubheke phansi.
• Faka futhi uvule umhlane wakho phezulu.
• Bamba indawo ngayinye cishe imizuzwana eyi-10.
• Phinda izikhathi eziyishumi.

Ukubonana nodokotela nini

Ngenkathi izinhlungu ezisezingeni eliphansi zivamile futhi imvamisa kungesona isimo esiphuthumayo, thola ukwelashwa ngokushesha uma uhlangabezana nalezi zimpawu:

• ukushaya kwesisu
• ubunzima bokugcina ibhalansi noma ukuhamba
• ubuhlungu obukhulu obuqhubeka isikhathi esingaphezu kwezinsuku ezimbalwa
• ukungazibambi
• isicanucanu noma ukuhlanza
• Ukugodola nomkhuhlane
• ukuncipha komzimba
• ubuthakathaka jikelele
• ukuba ndikindiki
• ubuhlungu obungena emilenzeni yakho, ikakhulukazi kudlule amadolo akho

Imisipha edonswayo ngesikhathi sokululama esiphansi emuva

Kufanele ubeke umkhawulo emisebenzini ejwayelekile ezinsukwini ezimbalwa zokuqala ngemuva kokulimala kwakho kodwa uyiqalise ngokushesha ngangokunokwenzeka ngemuva kwalesi sikhathi. Linda amasonto ambalwa ngaphambi kokubuyela ohlelweni lokuzivocavoca noma kwezemidlalo.

Iningi labantu lizolulama ngokuphelele kungakapheli amasonto amabili okulimala, kodwa uma ubuhlungu bungabi ngcono emva kwesikhathi sesonto, bonana nodokotela.

Ukuvimbela izingcindezi zemisipha engezansi emuva

Kunezinto eziningana ongazenza ukuvimbela ukuphazamisa iqolo lakho langaphansi, ezinye ezisiza ukuliqinisa nezinye okuyizinto zokuqapha. Lokhu kufaka phakathi:

• ukuzilolonga nokuqinisa umzimba
• ukuhamba, ukubhukuda, noma okunye ukuqeqeshwa okulula kwenhliziyo
• ukuncipha
• ukuthuthukisa ukuma kwakho ngenkathi uhleli futhi umile
• ukunakekela ukugwema ukuwa
• ugqoke izicathulo ezisekelayo, eziphansi
• ukulala ngohlangothi lwakho kumatilasi omuhle kudonswe amadolo

Ukudla okudlela endlini

Ngenkathi iningi labantu lizoba nezinhlungu emhlane wabo ophansi ngesikhathi esithile, lokhu kulimala kuvame ukuphulukisa ezinsukwini ezimbalwa. Ungasiza ukusheshisa inqubo yokuphulukisa ngokunweba kahle, ukusebenzisa amaphakethe e-ice nokusebenzisa okhilimu bezingilazi ze-OTC nemithi yomlomo.

Ukuzivocavoca njalo ukusiza ukuqinisa imisipha yakho yangemuva kungasiza ekuvimbeleni ukulimala okuphindayo emuva.

Kodwa-ke, uma udonsa umsipha emhlane ongezansi futhi ubuhlungu bakho abupheli ngemuva kwezinsuku ezimbalwa, uma uhlangabezana nokushaywa kwemizwa emilenzeni nasezinyaweni zakho, noma uma unezinye izimpawu ezinjengomkhuhlane nobuthakathaka, bheka udokotela.