Ukwelashwa kwasekhaya kobuhlungu obuphansi emuva

-Delile

• Ukwelashwa kwasekhaya kobuhlungu obuphansi emuva
• I-Physiotherapy yezinhlungu eziphansi emuva
• Ukwelashwa kobuhlungu obungapheli obuya emuva

Ukwelashwa kobuhlungu obuphansi emuva kungenziwa ngezikhwama zamanzi ashisayo, ukubhucungwa, ukwelula kanye nemithi ngaphansi kokuholwa ngudokotela, okusiza ukuqeda isifunda, ukwelula imisipha, ukulwa nobuhlungu emuva nokubuyisa ubuqotho bomgogodla.

Ubuhlungu obuphansi emuva empeleni buwubuhlungu obuphansi emuva obungenayo imbangela ethile ngaso sonke isikhathi, futhi kungaba ngumphumela wezifo ezinjenge-arthrosis yomgogodla nama-discs we-herniated noma izimo ezinjengokuphila ngokuhlala phansi, ukuma kabi, nokugcwala kakhulu komgogodla, okungukuthi ejwayelekile kakhulu ngemuva kweminyaka engama-40, yize ingavela kubantu abasha.

Ukwelashwa kwasekhaya kobuhlungu obuphansi emuva

Amanye amasu anokwamukelwa ekhaya ukudambisa izinhlungu ezisezingeni elijwayelekile yilezi:

• Ukubeka ibhodlela lamanzi ashisayo esifundeni, isishiya sisebenza cishe imizuzu engama-20. Okufanelekile ukulala ngesisu sakho, ngomcamelo ophansi ngaphansi kwesisu sakho bese ubeka isikhwama esishisayo endaweni yobuhlungu.
• Ukubeka amaplasta emithi njengoba iSalompas ingaba wusizo ekudambiseni izinhlungu zemisipha nokwenza lula impilo yansuku zonke, lezi zingatholakala emakhemisi nasezitolo zemithi futhi azidingi kadokotela. Amafutha kaVoltaren noma iCataflam nakho kungadambisa izinhlungu emuva;
• Ukwelula umgogodla ulele ngomhlane nangemilenze esele, uletha amadolo akho esifubeni sakho. Ungakwenza lokhu kuhamba ngomlenze owodwa nje noma ngemilenze emi-2 ngasikhathi sinye;
• Phumula ukugwema ukwenza izivivinyo noma imisebenzi yomzamo omkhulu noma imizamo ephindaphindwayo.
• Beka umgogodla kahle ngenkathi uphumule, kukhonjiswa ukuthi umuntu ulala elele ngohlangothi ikhanda lakhe liphansi komcamelo nokuthi unomunye umcamelo phakathi kwemilenze ukubeka kahle izinkalo zakhe. Omatilasi abaqinile nakho kuyisu elihle lokuqinisekisa ubusuku obungcono bokulala. Bheka izici zikamatilasi nomcamelo ongcono kakhulu wakho lapha.

Ngezikhathi zobunzima bezinhlungu, kungadingeka ukusebenzisa imithi, njengezidakamizwa ezilwa nokuvuvukala, kumaphilisi, imijovo noma amafutha okuqeda izimpawu. Bheka amakhambi wokulwa nobuhlungu beqolo obuphansi.

I-Physiotherapy yezinhlungu eziphansi emuva

I-Physiotherapy ihlale ikhonjiswa ekwelapheni izinhlungu zasemuva noma ngasiphi isikhathi ngoba ngaphezu kokufaka isandla ekukhululekeni kwezimpawu kusiza nokuvikela ukubuya kobuhlungu. Umuntu ngamunye udinga ukuhlolwa mathupha yi-physiotherapist ezokhombisa ukwelashwa kepha ezinye izinketho zifaka:

• Izinsiza ezishisayo, njengokusebenzisa izikhwama zamanzi afudumele;
• Izisetshenziswa ezinjenge-ultrasound, amagagasi amafushane, ukukhanya kwe-infrared, TENS;
• Ukuzilolonga nokuqinisa imisipha.

Ukuzivocavoca okwelulwa kufanele kwenziwe nsuku zonke futhi kulethe ukukhululeka kobuhlungu emizuzwini embalwa, kepha lapho ubuhlungu bulawulwa, kunconywa ukuthi utshale imali emakilasini okufundiswa kabusha kwangemuva komhlaba kanye ne-Clinical Pilates ngoba ngale ndlela kungenzeka ukwenza ukulungiswa komhlaba wonke amalunga omzimba, enza ngcono ukuguquguquka nobubanzi bokunyakaza futhi ikakhulukazi aqinise imisipha ejulile emzimbeni ebhekene nokugcina umzimba ume futhi unyakaze.

Ukunakekelwa okukhethekile kufanele kunikezwe imisipha yesisu eguqukayo ngoba yona, kanye neminye imisipha yesisu kanye nesifuba, yakha ibhande lamandla eliqinisa umgogodla we-lumbar, liwuvikele lapho unyakaza. Ungahlola ezinye izivivinyo zeClinical Pilates ezisiza ukuqinisa imisipha yakho nokulwa nobuhlungu beqolo.

Bona futhi amanye amaqhinga okuzenzela anganciphisa ubuhlungu obumnene:

Ukwelashwa kobuhlungu obungapheli obuya emuva

Ubuhlungu obungapheli obubuhlungu beqolo ubuhlungu obuqinile nobungapheli obutholakala ezansi komhlane obuhlala izinyanga, buvame ukukhazimula emilenzeni nasezinyaweni, kuvimbele umuntu ekwenzeni imisebenzi yakhe yansuku zonke.

Lobu buhlungu kufanele belashwe ngemithi, ukwelashwa ngokomzimba futhi kwezinye izimo kukhonjiswa ukuhlinzwa. Kepha kunezimo lapho ngisho nangemva kokuhlinzwa izinhlungu ezingapheli, kukhona ukukhululeka kwesimo, kepha hhayi ukuxolelwa.

Kulezi zimo, ukwelashwa kwe-physiotherapeutic kuboniswa ngokukwazi ukulawula ubuhlungu nokunciphisa ukuvuvukala kwasendaweni. Abantu abaphethwe yilesi sifo akufanele benze imizamo, badudule noma baphakamise izinto ezisindayo ukuze izinhlungu zingabi zimbi.

Umsuka wezinhlungu ezisezingeni eliphansi ungaba yimisipha, ngenxa yokwelula nezinkontileka, noma kwezinye izimo kungabangelwa ukuma okungalungile kwe-vertebrae yomgogodla egcina ikhiqize uqhwaku lwama-parrot nama-hernias.

Ezikhathini lapho izinhlungu ezisezingeni eliphansi zehle kakhulu, kunconywa ukubhukuda ama-2 izikhathi ezi-3 ngeviki. Lokhu ukuzivocavoca umzimba okufaneleka kakhulu, njengoba kuqinisa imisipha yangemuva, kunikeze ukusekelwa okungcono, ngaphandle kokushayisana, ngoba isemanzini.