Ukubuyela kwezemidlalo emva kokulimala umqolo

Ungadlala imidlalo kunqabile, rhoqo, okanye kwinqanaba lokhuphiswano. Nokuba ubandakanyeka kangakanani, jonga le mibuzo ngaphambi kokuba ubuyele kuwo nawuphi na umdlalo emva kokulimala umqolo:

• Ngaba uyafuna ukudlala umdlalo, nangona uxinzelela umqolo wakho?
• Ukuba uyaqhubeka nomdlalo, ngaba uza kuqhubeka kwinqanaba elifanayo okanye udlale kwinqanaba elingaphantsi?
• Wenzeke nini umonzakalo wakho? Wenzakala kangakanani umonzakalo? Ngaba kufuneka utyando?
• Ngaba ukhe wathetha ngokufuna ukubuyela kwezemidlalo nogqirha wakho, ugqirha, okanye abanye ababoneleli ngezempilo?
• Ngaba ubusenza imithambo ukomeleza nokwolula izihlunu ezixhasa umqolo wakho?
• Usesimeni esihle?
• Ngaba awunazintlungu xa usenza intshukumo efuna umdlalo wakho?
• Ngaba ubuyile kwakhona konke okanye uninzi lwendlela yokuhamba kumqolo wakho?

Ukonzakala okungasemva - ukubuyela kwezemidlalo; Sciatica - ukubuyela kwezemidlalo; I-disc ye-Herniated-ukubuyela kwezemidlalo; Idiski ye-Herniated-ukubuyela kwezemidlalo; I-spinal stenosis - ukubuyela kwimidlalo; Umqolo obuhlungu-ukubuyela kwezemidlalo

Ukuthatha isigqibo sokuba uza kubuyela nini kwimidlalo emva kokuba ube neentlungu ezisezantsi, isixa soxinzelelo nakweyiphi na indawo yezemidlalo kumqolo wakho yinto ebalulekileyo ekufuneka uyiqwalasele. Ukuba ungathanda ukubuyela kwimidlalo ebukhali ngakumbi okanye kwezonxibelelwano, thetha nomboneleli wakho kunye nonyango lomzimba malunga nokuba ungakwenza ngokukhuselekileyo na oku. Ukunxibelelana nemidlalo okanye imidlalo ebukhali kakhulu ayinakuba lukhetho olufanelekileyo kuwe ukuba:

• Uye wahlinzwa ngaphezulu kwenqanaba elinye lomqolo wakho, njengokuqina komqolo
• Unesifo esibuhlungu somqolo kwindawo apho umbindi womqolo kunye nomqolo osezantsi ujoyine khona
• Ukhe wenzakala kaninzi okanye uqhaqho kwindawo enye yomqolo wakho
• Ngaba ukonzakala umva okukhokelele kubuthathaka bemisipha okanye ukwenzakala kwentliziyo

Ukwenza nawuphi na umsebenzi ixesha elide kunokubangela ukwenzakala. Imisebenzi ebandakanya ukunxibelelana, ukuphakamisa okunzima okanye okuphindaphindayo, okanye ukujija (njengokuhamba okanye ngesantya esiphezulu) nako kunokubangela ukwenzakala.

Ezi zezinye zeengcebiso ngokubanzi malunga nokuba ubuyela nini kwezemidlalo kunye nemeko yovavanyo. Kungakhuseleka ukubuyela kwimidlalo yakho xa:

• Akukho ntlungu okanye kuphela intlungu ebuhlungu
• Uhlobo oluqhelekileyo okanye oluqhelekileyo lokuhamba ngaphandle kwentlungu
• Ukufumana amandla aneleyo kwiimisipha ezinxulumene nomdlalo wakho
• Ukuphinda ufumane unyamezelo oluyimfuneko kwimidlalo yakho

Uhlobo lokulimala umqolo okanye ingxaki oyifumanayo yinto yokuthatha isigqibo sokuba ungabuyela nini kwimidlalo yakho. Ezi zikhokelo ngokubanzi:

• Emva komqolo obuhlungu okanye ubunzima, kuya kufuneka ukwazi ukuqala ukubuyela kwimidlalo yakho kwiintsuku ezimbalwa ukuya kwiiveki ezininzi ukuba awunazo ezinye iimpawu.
• Emva kwediski etyibilikileyo kwindawo enye yomqolo wakho, kunye okanye ngaphandle kotyando olubizwa ngokuba yi-diskectomy, uninzi lwabantu luyachacha kwinyanga enye ukuya kwezi-6. Kuya kufuneka wenze umthambo ukomeleza izihlunu ezingqonge umqolo wakho kunye nehiphu ukubuyela ngokukhuselekileyo kwimidlalo. Uninzi lwabantu luyakwazi ukubuyela kwinqanaba lokukhuphisana lezemidlalo.
• Emva kokuba unediski kunye nezinye iingxaki kumqolo wakho. Kuya kufuneka ube phantsi konakekelo lomboneleli okanye ugqirha wezonyango. Kuya kufuneka uthathe inkathalo nangakumbi emva kotyando olubandakanya ukudibanisa amathambo omqolo wakho kunye.

Imisipha emikhulu yesisu sakho, imilenze ephezulu, kunye neempundu ezinamathele kumqolo wakho kunye namathambo e-pelvic. Banceda ukuzinzisa nokukhusela umqolo wakho ngexesha lomsebenzi kunye nemidlalo. Ubuthathaka kwezi zihlunu kunokuba yinxalenye yesizathu sokuba uqale wenzakalise umqolo wakho. Emva kokuphumla kunye nokunyanga iimpawu zakho emva kokulimala, ezi zihlunu ziya kuba buthathaka kwaye zingabi bhetyebhetye.

Ukufumana ezi zihlunu zibuyele kwinqanaba apho zixhasa khona umqolo wakho kakuhle kuthiwa kukuqinisa okungundoqo. Umboneleli wakho kunye nengcali yonyango iya kukufundisa imithambo yokuqinisa ezi zihlunu. Kubalulekile ukwenza le mithambo ngokuchanekileyo ukuthintela ukwenzakala ngakumbi kunye nokomeleza umqolo wakho.

Nje ukuba ukulungele ukubuyela kwimidlalo yakho:

• Ukufudumala ngokuhamba ngokulula njengokuhamba. Oku kuya kunceda ukwandisa ukuhamba kwegazi kwiimisipha kunye nemigqa emqolo wakho.
• Yolula izihlunu kumqolo wakho wangasentla nangasezantsi kunye nemisipha yakho (izihlunu ezikhulu ngasemva kwamathanga akho) kunye ne-quadriceps (izihlunu ezikhulu ngaphambili kwamathanga akho).

Xa ukulungele ukuqala iintshukumo kunye nezenzo ezichaphazelekayo kwimidlalo yakho, qalisa kancinci. Ngaphambi kokuba usebenze ngamandla, thatha inxaxheba kwezemidlalo kwinqanaba elingaxinenanga kangako. Jonga indlela oziva ngayo ngobo busuku nangomso olandelayo ngaphambi kokuba unyuse kancinci amandla kunye nokuqina kwentshukumo yakho.

U-Ali N, u-Singla A. Ukulimala kabuhlungu kwe-thoracolumbar spine kwimbaleki. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 129.

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.

• Ukulimala emva
• Umqolo obuhlungu
• Ukulimala kwezemidlalo
• Ukhuseleko lwezeMidlalo