Intlungu yomqala okanye i-spasms-ukuzikhathalela

Ufumaniswe ukuba unentlungu yentamo. Iimpawu zakho zinokubangelwa kukuxhamla kwemisipha okanye i-spasms, isifo samathambo kumqolo wakho, idiski ekhulayo, okanye ukuvuleka okuncinanana kwemithambo-luvo yakho yomqolo okanye intambo yomqolo.

Ungasebenzisa enye okanye ezingaphezulu kwezi ndlela ukunceda ukunciphisa iintlungu zentamo:

• Sebenzisa ngaphezulu kwe-counter-counter-counter relievers as aspirin, ibuprofen (Motrin), naproxen (Aleve), okanye i-acetaminophen (iTylenol).
• Faka ubushushu okanye umkhenkce kwindawo ebuhlungu. Sebenzisa umkhenkce kwiiyure zokuqala ezingama-48 ukuya kwezingama-72, emva koko usebenzise ubushushu.
• Faka ubushushu usebenzisa iishawa ezishushu, uxinzelelo olushushu, okanye iphedi yokufudumeza.
• Ukuthintela ukwenzakala kolusu lwakho, musa ukulala ngephedi yokufudumeza okanye ibhegi yomkhenkce endaweni yayo.
• Yiba neqabane ucofe indawo ebuhlungu okanye ebuhlungu.
• Zama ukulala kumatrasi oqinileyo ngomqamelo oxhasa intamo yakho. Unokufuna ukufumana umqamelo okhethekileyo wentamo. Ungazifumana kwezinye iikhemesti okanye Ivenkile yeevenkile.

Buza umboneleli wakho wezempilo malunga nokusebenzisa ikhola entanyeni ethambileyo ukuze unciphise ukungonwabi.

• Sebenzisa ikhola kuphela iintsuku ezi-2 ukuya kwezi-4 ubukhulu becala.
• Ukusebenzisa ikhola ixesha elide kunokwenza imisipha yakho yentamo ibuthathaka. Yisuse amaxesha ngamaxesha ukuvumela izihlunu ukuba zomelele.

Ukunyangwa ngamayeza kunokunceda ekunciphiseni iintlungu zentamo.

Ukunceda ukukhulula iintlungu zentamo, kuya kufuneka uyinciphise imisebenzi yakho. Nangona kunjalo, oogqirha abacebisi ukuphumla ebhedini. Kuya kufuneka uzame ukuhlala ukhuthele kangangoko unakho ngaphandle kokwenza iintlungu zibe mbi.

Ezi ngcebiso zinokukunceda uhlale usebenza ngentlungu yentamo.

• Misa umsebenzi oqhelekileyo womzimba kwiintsuku ezimbalwa zokuqala. Oku kunceda ukuzolisa iimpawu zakho kunye nokunciphisa ukudumba (ukudumba) kwindawo yeentlungu.
• Sukwenza imisebenzi ebandakanya ukuphakamisa okunzima okanye ukujija intamo yakho okanye umva kwiiveki zokuqala ezi-6 emva kokuba intlungu iqale.
• Ukuba awukwazi ukuhambisa intloko ngokulula, unokufuna ukunqanda ukuqhuba.

Emva kweeveki ezi-2 ukuya kwezi-3, thamba kancinci kwakhona. Umboneleli wakho wokhathalelo lwempilo unokukuthumela kunyangi. Unyango lwakho lomzimba lunokukufundisa ukuba yeyiphi imithambo ekulungeleyo kunye nexesha ongaqala ngalo.

Kuya kufuneka uyeke okanye unciphise emva kokuzivocavoca okulandelayo ngexesha lokubuyisela, ngaphandle kokuba ugqirha okanye ugqirha wakho uthi kulungile:

• Ukubaleka
• Nxibelelana nemidlalo
• Imidlalo yeRacquet
• Igalufa
• Ukudanisa
• Ukwenyusa iintsimbi
• Ukuphakamisa umlenze xa ulele esiswini sakho
• Ukuhlala wehle unyuka

Njengengxenye yonyango lomzimba, unokufumana ukuxilwa kunye nokuzilolonga kunye nokuzilolonga ukomeleza intamo yakho. Ukuzilolonga kunokukunceda:

• Phucula indlela omi ngayo
• Yomeleza intamo yakho kwaye uphucule ukuguquguquka

Inkqubo epheleleyo yokuzivocavoca kufuneka ibandakanye:

• Ukolula kunye noqeqesho lwamandla. Landela imiyalelo kagqirha wakho okanye ugqirha womzimba.
• Ukuzivocavoca umzimba. Oku kunokubandakanya ukuhamba, ukukhwela ibhayisekile, okanye ukuqubha. Le mi sebenzi inokunceda ukuphucula ukuhamba kwegazi kwiimisipha zakho kunye nokukhuthaza ukuphulukiswa. Bomeleza izihlunu esiswini sakho, entanyeni nasemqolo.

Ukolula kunye nokomeleza imithambo kubalulekile ekuhambeni kwexesha. Gcina ukhumbula ukuba ukuqala kwale mithambo ngokukhawuleza emva kokulimala kunokwenza iintlungu zakho zibe mbi ngakumbi. Ukomeleza izihlunu kumqolo wakho ongaphezulu kunokunciphisa uxinzelelo entanyeni yakho.

Unyango lwakho lomzimba lunokukunceda ubone ukuba kufuneka uqale nini ukolula intamo kunye nokomeleza imithambo kunye nendlela yokwenza.

Ukuba usebenza kwikhompyuter okanye edesikeni uninzi lwemini:

• Yolula intamo yakho iyure nganye okanye njalo.
• Sebenzisa iseti yentloko xa usefowunini, ngakumbi ukuba ukuphendula okanye ukusebenzisa ifowuni yeyona nto iphambili emsebenzini wakho.
• Xa ufunda okanye uchwetheza kumaxwebhu akwidesika yakho, zibeke kwindawo yokugcina iliso kwinqanaba.
• Xa uhleli, qiniseka ukuba isitulo sakho sinomqolo othe ngqo ngesitulo esingasemva kunye nomva, indawo yokubamba iingalo kunye nesihlalo esijikelezayo.

Amanye amanyathelo okunceda ukukhusela iintlungu zentamo zibandakanya:

• Gwema ukuma ixesha elide. Ukuba umele umsebenzi wakho, beka isitulo ngeenyawo zakho. Enye indawo yokuphumla unyawo ngalunye esitulweni.
• Musa ukunxiba izithende eziphakamileyo. Nxiba izihlangu ezibambe iintende xa uhamba.
• Ukuba uqhuba umgama omde, yima kwaye ujikeleze iyure nganye. Musa ukuphakamisa izinto ezinzima emva nje kohambo olude.
• Qinisekisa ukuba unomatrasi oqinileyo kunye nomqamelo wokuxhasa.
• Funda ukukhululeka. Zama iindlela ezifana neyoga, i-tai chi, okanye i-massage.

Kweminye, iintlungu zentamo azihambi kwaye ziba yingxaki ehlala ixesha elide (engapheliyo).

Ukulawula iintlungu ezingapheliyo kuthetha ukufumana iindlela zokwenza ukuba iintlungu zakho zinyamezeleke ukuze uphile ubomi bakho.

Iimvakalelo ezingafunekiyo, ezinje ngokudana, inzondo, kunye noxinzelelo, zihlala zibangelwa ziintlungu ezingapheliyo. Ezi mvakalelo kunye neemvakalelo zinokuyenza mandundu intlungu yakho yentamo.

Buza umboneleli wakho wezempilo malunga nokumisela amayeza ukukunceda ulawule iintlungu ezingapheliyo. Abanye abaneentlungu eziqhubekayo zentamo bathatha i-narcotic yokulawula iintlungu. Kungcono ukuba ngumboneleli omnye wokhathalelo lwempilo omisela amayeza akho eentlungu.

Ukuba unentlungu engapheliyo, buza umboneleli wakho wezempilo malunga nokuthunyelwa:

• Rheumatologist (ingcali kwi-arthritis kunye nezifo ezidibeneyo)
• Unyango lomzimba kunye nochwephesha wokubuyisela kwimeko yesiqhelo (kunokunceda abantu baphinde bafumane imisebenzi yomzimba abayilahlekileyo ngenxa yeemeko zonyango okanye ukwenzakala)
• Neurosurgeon
• Umboneleli wezempilo yengqondo

Fowunela umnikezeli wakho ukuba:

• Iimpawu azihambi kwiveki e-1 ngokuzikhathalela
• Unobuthathaka, ukubetha, okanye ubuthathaka engalweni okanye esandleni sakho
• Intlungu yakho yentamo ibangelwe kukuwa, ukubetha, okanye ukwenzakala, ukuba awukwazi ukuhambisa ingalo okanye isandla, kufuneka umntu abize u-911
• Iintlungu ziba mandundu xa ulele okanye uvusa ebusuku
• Intlungu yakho inkulu kangangokuba awukwazi ukuzola
• Uphulukana nolawulo ngokuchama okanye ukuhamba kwamathumbu
• Unengxaki yokuhamba kunye nokulinganisa

Iintlungu - intamo - ukuzikhathalela; Ukuqina kweentamo - ukuzikhathalela; Isibeleko - ukuzikhathalela; Whiplash-ukuzikhathalela

• Ukubetha
• Indawo yeentlungu ze-whiplash

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.

Ronthal M. Ingalo kunye nentlungu yentamo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ii-eds. I-Neurology kaBradley kwiKlinikhi yokuziqhelanisa. Umhla wesi-6. IPhiladelphia, PA: Elsevier; 2016: isahl 31.

• Ukulimala kweNeck kunye nokuphazamiseka