Ukunyamekela umqolo wakho ekhaya

Intlungu ebuyela emva ibhekisa kwintlungu ozivayo kumqolo wakho osezantsi. Unokuba nobunzima bokubuya, ukunciphisa ukunyakaza komqolo ongezantsi, kunye nobunzima bokuma ngqo.

Zininzi izinto onokuzenza ekhaya ukunceda umqolo wakho uzive ungcono kwaye uthintele iintlungu zangomso.

Intsomi eqhelekileyo malunga neentlungu zangasemva kukuba kufuneka uphumle kwaye uphephe ukusebenza ixesha elide. Ngapha koko, oogqirha abacebisi ukuphumla ebhedini. Ukuba awunasibonakaliso sesizathu esinzulu seentlungu zakho zangasemva (njengokulahleka kwamathumbu okanye ulawulo lwesinyi, ubuthathaka, ukwehla kobunzima, okanye umkhuhlane), hlala usebenze kangangoko.

Nazi iingcebiso malunga nendlela yokuphatha iintlungu kunye nomsebenzi:

• Misa umsebenzi oqhelekileyo womzimba kwiintsuku ezimbalwa zokuqala. Oku kunceda ukuzolisa iimpawu zakho kunye nokunciphisa ukudumba (ukudumba) kwindawo yeentlungu.
• Faka ubushushu okanye umkhenkce kwindawo ebuhlungu. Sebenzisa umkhenkce kwiiyure zokuqala ezingama-48 ukuya kwezingama-72, emva koko usebenzise ubushushu.
• Thatha ngaphezulu kwe-counter-counter-relievers efana ne-ibuprofen (Advil, Motrin IB) okanye i-acetaminophen (iTylenol).
• Lala kwindawo egobileyo, yokuluka komntwana ngomqamelo phakathi kwemilenze yakho. Ukuba uhlala ulala ngomqolo, beka umqamelo okanye itawuli esongwayo phantsi kwamadolo akho ukukhulula uxinzelelo.
• UNGAYENZI imisebenzi ebandakanya ukuphakamisa okunzima okanye ukujija umqolo wakho kwiiveki zokuqala ezi-6 emva kokuba intlungu iqale.
• MUSA ukwenza umthambo kwiintsuku nje emva kokuba iqalile intlungu. Emva kweeveki ezi-2 ukuya kwezi-3, thamba kancinci kwakhona. Ingcali yonyango inokukufundisa ukuba yeyiphi imithambo ekulungeleyo.

UQEQESHO UKUTHINTELA IINTLUNGU EZIBULELA NGEMVA

Ngokwenza umthambo unga:

• Phucula indlela omi ngayo
• Yomeleza umqolo wakho kunye nesisu, kwaye uphucule ubhetyebhetye
• Yehla emzimbeni
• Kuphephe ukuwa

Inkqubo epheleleyo yokuzivocavoca kufuneka ibandakanye umsebenzi we-aerobic njengokuhamba, ukuqubha, okanye ukukhwela ibhayisekile. Kuya kubandakanya ukolula kunye noqeqesho lwamandla. Landela imiyalelo kagqirha wakho okanye ugqirha womzimba.

Qala ngoqeqesho lwe-cardiovascular light. Ukuhamba, ukukhwela ibhayisekile emileyo emileyo (hayi uhlobo oluqhelekileyo), kunye nokudada yimizekelo emihle. Ezi ntlobo zemisebenzi ye-aerobic inokukunceda ukuphucula ukuhamba kwegazi kumqolo wakho kunye nokukhuthaza ukuphilisa. Ukomeleza izihlunu esiswini 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 zesisu sakho kunokunciphisa uxinzelelo kumqolo wakho. Ingcali yezomzimba inokukunceda ubone ukuba kufuneka uqale nini ukolula kwaye uqinise umthambo kunye nendlela yokwenza.

Gwema le mithambo ngexesha lokufumana kwakhona, ngaphandle kokuba ugqirha wakho okanye ugqirha wezonyango uthi kulungile:

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

UKUTHATHA AMANYATHELO OKUTHINTELA IINTSHINTSHA EZIBUYELA EMVA

Ukuthintela iintlungu zangasemva, funda ukuphakamisa kunye nokugoba ngokufanelekileyo. Landela ezi ngcebiso:

• Ukuba into inzima kakhulu okanye inzima, fumana uncedo.
• Yandisa iinyawo zakho ngaphandle ukuze unike isiseko esibanzi senkxaso.
• Yima kufutshane kangangoko unakho kwinto oyiphakamisayo.
• Gobela emadolweni akho, hayi esinqeni sakho.
• Qinisa izihlunu zakho zesisu njengoko uphakamisa okanye usithoba into.
• Yibambe ikufutshane nomzimba wakho kangangoko unakho.
• Phakamisa usebenzisa izihlunu zakho zomlenze.
• Njengoko uphakama ngelixa ubambe into, SUKUGQIBELA phambili. Zama ukugcina umqolo wakho uthe tye.
• SUKUJIKELELE ngelixa ugoba ukuze ufikelele kwinto leyo, uyiphakamise, okanye uyiphethe.

Amanye amanyathelo okuthintela iintlungu zangasemva 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.
• Xa uhleli, ngakumbi xa usebenzisa ikhompyuter, qiniseka ukuba isitulo sakho sinomqolo othe ngqo ngesihlalo esilungelelanisiweyo nasemva, indawo yokubamba iingalo kunye nesihlalo esijikelezayo.
• Sebenzisa isitulo phantsi kweenyawo zakho ngelixa uhleli ukuze amadolo akho aphakamileyo kunasesinqeni sakho.
• Beka umqamelo omncinci okanye itawuli esongiweyo ngasemva kwakho ngasemva xa uhleli okanye uqhuba ixesha elide.
• Ukuba uqhuba umgama omde, yima kwaye ujikeleze iyure nganye. MUSA ukuphakamisa izinto ezinzima emva nje kohambo olude.
• Yeka ukutshaya.
• Yehla emzimbeni.
• Yenza umthambo ukomeleza izihlunu zesisu. Oku kuyakuqinisa umxholo wakho ukunciphisa umngcipheko wokulimala ngakumbi.
• Funda ukukhululeka. Zama iindlela ezifana neyoga, i-tai chi, okanye i-massage.

Unyango backrain; Umqolo obuhlungu - ukhathalelo lwasekhaya; Iintlungu ezisezantsi - ukhathalelo lwasekhaya; Iintlungu zeLumbar-ukhathalelo lwasekhaya; I-LBP - ukhathalelo lwasekhaya; Unonophelo lwasekhaya

• Uqhaqho lomqolo-ukukhutshwa

• Unyango lomqolo oxineneyo

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ISudhir A, uPerina D.Iintlungu zangasemva zemisipha. Ku: Iindonga RM, iHockberger RS, iGausche-Hill M, ii-eds. Unyango lukaRosen oluNgxamisekileyo: iikhonsepthi kunye nokuziqhelanisa neklinikhi. Umhla we-9. IPhiladelphia, PA: Elsevier; I-2018: isahluko 47.

UYavin D, uHurlbert RJ. Ulawulo lwe-Nonsurgical kunye ne-posturgical yentlungu ephantsi. Ku: Winn HR, ed. Ugqirha we-Youmans kunye no-Winn Neurological. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 281.