Ukulawula iintlungu ezingapheliyo

Ukulawula iintlungu ezibuhlungu ezingapheliyo kuthetha ukufumana iindlela zokwenza iintlungu zakho zangasemva zibekezeleke ukuze uphile ubomi bakho. Awungekhe ukwazi ukuyiphelisa ngokupheleleyo intlungu yakho, kodwa ungazitshintsha izinto ezenza mandundu iintlungu zakho. Ezi zinto zibizwa ngokuba ngabaxinzelelo. Ezinye zazo zinokuba zezomzimba, njengesihlalo ohleli kuso emsebenzini. Abanye banokuba neemvakalelo, njengobudlelwane obunzima.

Ukunciphisa uxinzelelo kunokuyiphucula impilo yakho ngokwasemzimbeni nangokweemvakalelo. Akusoloko kulula ukunciphisa uxinzelelo, kodwa kulula ukuba uyakwazi ukucela uncedo kubahlobo nakwintsapho yakho.

Okokuqala, yenza uluhlu lwezinto ezenza ukuba iintlungu zakho zangasemva zibengcono kwaye yintoni eyenza mandundu.

Emva koko zama ukwenza utshintsho kwikhaya lakho kwaye usebenze ukunciphisa oonobangela bentlungu yakho. Umzekelo, ukuba ukugoba uthabathe iimbiza ezinzima kukuthumela iintlungu zokudubula emqolo, lungisa ikhitshi lakho ukuze iimbiza zixhonywe phezulu okanye zigcinwe kubude besinqe.

Ukuba iintlungu zakho zangasemva zimbi kakhulu emsebenzini, thetha nomphathi wakho. Kungenzeka ukuba indawo yakho yokusebenza ayimiselwanga ngokuchanekileyo.

• Ukuba uhleli kwikhompyuter, qiniseka ukuba isitulo sakho sinomqolo othe ngqo ngesihlalo esihleliweyo kunye nomva, indawo yokubamba iingalo kunye nesihlalo esijikelezayo.
• Buza malunga nokuba nengcali yonyango evavanya indawo osebenzela kuyo okanye iintshukumo zakho ukubona ukuba utshintsho olufana nesihlalo esitsha okanye umatshini odityanisiweyo phantsi kweenyawo zakho unganceda.
• Zama ukungama ixesha elide.Ukuba kufuneka ume emsebenzini, phumla unyawo olunye esitulweni, emva koko ulolunye unyawo. Qhubeka utshintsha umthwalo wobunzima bomzimba wakho phakathi kweenyawo zakho emini.

Ukuhamba kweemoto ixesha elide kunye nokungena nokuphuma emotweni kunokuba nzima emqolo wakho. Nazi ezinye iingcebiso:

• Lungisa isihlalo sakho semoto ukuze kube lula ukungena, uhlale ngaphakathi, kwaye uphume emotweni yakho.
• Zisa isihlalo sakho kude kangangoko kunokwenzeka ukunqanda ukuthembela phambili xa uqhuba.
• Ukuba uqhuba umgama omde, yima ujikeleze iyure nganye.
• Musa ukuphakamisa izinto ezinzima emva nje kokuba ukhwele imoto ende.

Olu tshintsho lujikeleze ikhaya lakho lunokunceda ekunciphiseni iintlungu zakho zangasemva:

• Nyusa unyawo lwakho uye kumda wesitulo okanye isitulo ukubeka iikawusi kunye nezihlangu zakho endaweni yokugoba. Kananjalo cinga ngokunxiba iikawusi ezimfutshane. Ziyakhawuleza kwaye kulula ukuzibeka.
• Sebenzisa isihlalo esinyusiweyo sendlu yangasese okanye fakela isandla ecaleni kwendlu yangasese ukunceda ukuthatha uxinzelelo emqolo xa uhleli kwaye uphakame kwindlu yangasese. Qinisekisa ukuba iphepha langasese lifikeleleka lula.
• Musa ukunxiba izihlangu eziphakamileyo. Ukuba kufuneka uzinxibe ngamanye amaxesha, cinga ngokunxiba izihlangu ezintle ezinamagqabi amcaba ukuya nokubuya kumsitho okanye kude kube kufuneka ubeke izithende eziphakamileyo.
• Nxiba izihlangu ezinonyawu obotshiweyo.
• Phumla iinyawo zakho kwisitulo esisezantsi ngelixa uhleli ukuze amadolo akho aphakamileyo kunasesinqeni sakho.

Kubalulekile ukuba nobudlelwane obuqinileyo nosapho kunye nabahlobo onokuthi uxhomekeke kubo xa iintlungu zakho zangasemva zikwenza kube nzima ukugqitha usuku.

Thatha ixesha lokwakha ubuhlobo obuqinileyo emsebenzini nangaphandle komsebenzi ngokusebenzisa amagama anenkathalo kwaye unobubele. Nika izincomo ezinyanisekileyo kubantu abakungqongileyo. Bahloniphe abo bakungqongileyo kwaye ubaphathe ngendlela othanda ukuphathwa ngayo.

Ukuba ubudlelwane budala uxinzelelo, cinga ngokusebenza nomcebisi ukufumana iindlela zokusombulula ukungavisisani nokomeleza ubudlelwane.

Cwangcisa imikhwa elungileyo yokuphila kunye neendlela ezinje ngezi:

• Zilolonge kancinci yonke imihla. Ukuhamba yindlela elungileyo yokugcina intliziyo yakho isempilweni kwaye izihlunu zomelele. Ukuba ukuhamba kunzima kakhulu kuwe, sebenza nonyango lomzimba ukuphuhlisa isicwangciso sokuzilolonga onokuyenza kwaye ugcine.
• Yitya ukutya okungenamafutha neswekile eninzi. Ukutya okunempilo kwenza umzimba wakho uzive ungcono, kwaye kunciphisa umngcipheko wokutyeba kakhulu, onokubangela iintlungu zomqolo.
• Ukunciphisa iimfuno ngexesha lakho. Funda ukuba ungathi ewe njani kwizinto ezibalulekileyo kwaye hayi kwizinto ezingabalulekanga.
• Khusela iintlungu ukuqala. Chaza ukuba yintoni ebangela iintlungu zakho zangasemva, kwaye ufumane ezinye iindlela zokwenza umsebenzi wenziwe.
• Thatha amayeza njengoko kufuneka.
• Yenza ixesha lezinto ezenza ukuba uzive ukhululekile kwaye uzolile.
• Zinike ixesha elongezelelekileyo lokwenza izinto okanye lokufikelela apho kufuneka uye khona.
• Yenza izinto ezikuhlekisayo. Ukuhleka kunokunceda ukunciphisa uxinzelelo.

Ukulawula iintlungu ezingapheliyo; Iintlungu ezibuhlungu ezingapheliyo - ukuzikhathalela; Ukusilela kwe-back-syndrome; Lumbar stenosis -ukulawula; Ulusu lomqolo - ukulawula; Ukulawulwa kweSciatica; Ukulawula iintlungu ezingapheliyo

U-El Abd OH, u-Amadera JED. Uhlobo oluphantsi lokubuya okanye ukunyuka. Ku: UFrontera WR, iSilver JK, uRizzo TD Jr, ii-eds. Izinto ezibaluleke kakhulu kwiNyango yePhysical and Rehabilitation: Musculoskeletal Disways, Pain and Rehabilitation. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 48.

Lemmon R, uRoseen EJ. Iintlungu ezingapheliyo zangasemva. Ku: Rakel D, ed. Unyango oluHlanganisayo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2018: isahluko 67.

• Ubuhlungu obungapheliyo