Ukuphakamisa nokugoba ngendlela eyiyo

Abantu abaninzi benzakalisa imiqolo yabo xa bephakamisa izinto ngendlela engeyiyo. Xa ufikelela kwiminyaka engama-30 ubudala, kunokwenzeka ukuba wenzakalise umqolo wakho xa ugobile ukuze uphakamise into okanye uyibeke phantsi.

Oku kunokuba kungenxa yokuba wenzakele izihlunu, iigaments, okanye iidiski kumqolo wakho ngaphambili. Kwakhona, njengoko sikhula izihlunu kunye nemisipha yethu iya isiba bhetyebhetye. Kwaye, iidiski ezisebenza njengemithambo phakathi kwamathambo omqolo wethu ziba krakra njengoko sikhula. Zonke ezi zinto zisenza sithambekele ngakumbi ekonzakaleni umqolo.

Yazi ukuba ungaphakamisa malini ngokukhuselekileyo. Cinga malunga nokuba uphakamise kangakanani ngaphambili kwaye kulula kangakanani okanye kunzima kangakanani. Ukuba into ibonakala inzima kakhulu okanye inqabile, fumana uncedo ngayo.

Ukuba umsebenzi wakho ufuna ukuba wenze ukuphakamisa okungenakukhuseleka kumqolo wakho, thetha nomphathi wakho. Zama ukumisela obona bunzima kufuneka ubuphakamisile. Kuya kufuneka udibane nonyango okanye umsebenzi wezonyango ukuze ufunde indlela yokuphakamisa ngokukhuselekileyo eli nani lobunzima.

Yazi indlela yokuphakamisa ngendlela echanekileyo. Ukunceda ukuthintela iintlungu zangasemva kunye nokwenzakala xa ugoba kwaye uphakamisa:

• Yandisa iinyawo zakho ngaphandle ukuze unike umzimba wakho isiseko esibanzi senkxaso.
• Yima kufutshane kangangoko unakho kwinto oyiphakamisayo.
• Gobela emadolweni akho, hayi esinqeni okanye emqolo.
• Qinisa izihlunu zakho zesisu njengoko uphakamisa into okanye uyithoba ezantsi.
• Yibambe ikufutshane nomzimba wakho kangangoko unakho.
• Phakamisa kancinci, usebenzisa izihlunu zakho esinqeni nasemadolweni.
• Njengoko uphakama nento leyo, sukugoba phambili.
• SUKUJIKISELA umqolo ngelixa ugoba ukufikelela entweni, phakamisa into, okanye uphathe into.
• I-squat njengoko ubeka into phantsi, usebenzisa izihlunu emadolweni nasezinqeni. Gcina umqolo wakho uthe tye xa uhleli phantsi.

Intlungu engacacanga yomqolo - ukuphakamisa; Umva - ukunyusa; Sciatica - ukuphakamisa; Intlungu yeLumbar - ukuphakamisa; Iintlungu ezingapheliyo - ukuphakamisa; Idiski yeHerniated - ukuphakamisa; Ityibilikisiwe idiski- ukuphakamisa

• Umva
• Idiski ye-lumbar yediski

IHertel J, u-Onate J, uKaminski TW. Ukuthintela ukwenzakala. Ku: Miller MD, Thompson SR, ii-eds. UDeLee Drez kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier Saunders; 2020: isahluko 34.

I-Lemmon R, uLeonard J. Neck kunye nentlungu yomqolo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahl 31.

• Ukulimala emva