Iintlungu ezisezantsi ezisezantsi

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

Intlungu ebuhlungu yangasemva inokuhlala iintsuku ezimbalwa ukuya kwiiveki ezimbalwa.

Uninzi lwabantu lunomqolo omnye ebomini babo. Nangona le ntlungu okanye ukungonwabi kunokwenzeka naphi na ngasemva kwakho, eyona ndawo ixhaphakileyo kukuchaphazeleka kwakho. Kungenxa yokuba umqolo ongezantsi uxhasa ubukhulu bomzimba wakho.

Intlungu ebuyela umva sisizathu sesibini sokuba abantu baseMelika babone umboneleli wabo wezempilo. Yeyesibini kuphela kwimikhuhlane kunye nomkhuhlane.

Uya kuhlala uqala ukuva iintlungu emva nje kokuba uphakamise into enzima, hamba ngequbuliso, uhlale endaweni enye ixesha elide, okanye wenzakele okanye wenze ingozi.

Iintlungu ezisezantsi ezibuhlungu zihlala zibangelwa kukwenzakala ngesiquphe kwezihlunu kunye nemisipha exhasa umva. Intlungu inokubangelwa kukuqaqamba kwemisipha okanye uxinzelelo okanye ukukrazula izihlunu kunye nemisipha.

Oonobangela beentlungu ezisezantsi ngokukhawuleza zibandakanya:

• Ukucinezeleka koqhekeko kumqolo ukusuka kwi-osteoporosis
• Umhlaza obandakanya umqolo
• Ukuqhekeka kwentambo yomqolo
• Imisipha spasm (izihlunu ezinzima kakhulu)
• Idiski ehlaziyiweyo okanye ye-herniated
• ISciatica
• I-spinal stenosis (ukunciphisa umjelo womqolo)
• I-curvature yomqolo (njenge-scoliosis okanye i-kyphosis), enokuthi izuzwe njengelifa kwaye ibonwe ebantwaneni okanye kulutsha
• Ukuxinezeleka okanye iinyembezi kwiimisipha okanye iigaments ezixhasa umva

Intlungu ebuyela umva inokubakho ngenxa:

• Isifo se-aortic aneurysm esivuzayo.
• Iimeko zesifo samathambo, ezinjenge-osteoarthritis, i-psoriatic arthritis, kunye ne-rheumatoid arthritis.
• Usulelo lomqolo (i-osteomyelitis, i-diskitis, i-abscess).
• Usulelo lwezintso okanye amatye ezintso.
• Iingxaki ezinxulumene nokukhulelwa.
• Iingxaki ngesinyongo sakho okanye ipancreas kunokubangela iintlungu zangasemva.
  
• Iimeko zonyango ezichaphazela amalungu okuzala ababhinqileyo, kubandakanya i-endometriosis, ii-ovarian cysts, umhlaza we-ovari, okanye i-uterine fibroids.
• Ubuhlungu obujikeleze umva we-pelvis yakho, okanye i-sacroiliac (SI) edibeneyo.

Unokuziva uninzi lweempawu ukuba wenzakalise umqolo wakho. Unokuba nokutshiswa okanye ukutshiswa, ukuziva ungonwabanga, okanye iintlungu ezibukhali. Iintlungu zinokuba mnene, okanye zinokuba nzima kangangokuba ungakwazi ukuhamba.

Kuxhomekeke kwisizathu seentlungu zakho zangasemva, unokuba nentlungu emlenzeni wakho, esinqeni, okanye emazantsi onyawo lwakho. Unokuba nobuthathaka emilenzeni nasezinyaweni zakho.

Xa uqala ukubona umboneleli wakho, uya kubuzwa malunga nentlungu yakho yangemva, kubandakanywa ukuba kwenzeka kaninzi kangakanani kwaye kunzima kangakanani.

Umboneleli wakho uya kuzama ukumisela unobangela weentlungu zakho zangasemva nokuba kunokwenzeka ukuba zikhawuleze zibe bhetele ngamanyathelo alula anje ngomkhenkce, iintlungu ezibulala iintlungu, unyango lomzimba kunye nokuzilolonga okufanelekileyo. Uninzi lwexesha, iintlungu zangasemva ziya kuba ngcono ngokusebenzisa ezi ndlela.

Ngexesha lovavanyo lomzimba, umboneleli wakho uya kuzama ukukhomba indawo yeentlungu kwaye abone ukuba iyichaphazela njani intshukumo yakho.

Uninzi lwabantu abaneentlungu ezibuya emva luyaphucuka okanye lubuyise ngaphakathi kwiiveki ezi-4 ukuya kwezi-6. Umboneleli wakho akanakho uku-odola naluphi na uvavanyo ngexesha lotyelelo lokuqala ngaphandle kokuba uneempawu ezithile.

Uvavanyo olunoku-odolwa lubandakanya:

• X-reyi
• Ukuvavanywa kwe-CT komqolo osezantsi
• I-MRI yomqolo ongezantsi

Ukuze ube ngcono ngokukhawuleza, thabatha amanyathelo afanelekileyo xa uqala ukuva iintlungu.

Nazi ezinye iingcebiso malunga nendlela yokuphatha iintlungu:

• Yeka umsebenzi oqhelekileyo wokuzilolonga kwiintsuku ezimbalwa zokuqala. Oku kuya kunceda ukukhulula iimpawu zakho kunye nokunciphisa nakuphi na ukudumba kwindawo yeentlungu.
• Faka ubushushu okanye umkhenkce kwindawo ebuhlungu. Enye indlela elungileyo kukusebenzisa umkhenkce kwiiyure zokuqala ezingama-48 ukuya kwezingama-72, emva koko usebenzise ubushushu.
• Thatha ngaphezulu kwe-counter-counter-counter relievers njenge-ibuprofen (Advil, Motrin) okanye i-acetaminophen (iTylenol). Landela imiyalelo yephakheji malunga nokuba ungathatha malini. Sukuthatha ngaphezulu kwesixa esicetyiswayo.

Ngelixa uleleyo, zama ukulala kwindawo egobileyo, yomntwana kunye nomqamelo phakathi kwemilenze yakho. Ukuba uhlala ulala ngomqolo, beka umqamelo okanye itawuli esongwayo phantsi kwamadolo akho ukukhulula uxinzelelo.

Ukungakholelwa okuqhelekileyo malunga neentlungu zangasemva kukuba kufuneka uphumle kwaye uphephe ukusebenza ixesha elide. Ngapha koko, ukuphumla kwebhedi akukhuthazwa. Ukuba awunasibonakaliso sesizathu esinzulu seentlungu zakho zangasemva (njengokulahleka kwamathumbu okanye ulawulo lwesinyi, ubuthathaka, ukwehla kobunzima, okanye umkhuhlane), kuya kufuneka uhlale ukhuthele kangangoko.

Unokufuna ukunciphisa umsebenzi wakho kuphela kwiintsuku zokuqala. Emva koko, qalisa kancinci imisebenzi yakho yesiqhelo emva koko. Sukwenza imisebenzi ebandakanya ukuphakamisa okunzima okanye ukujija umqolo kwiiveki zokuqala ezi-6 emva kokuba intlungu iqale. Emva kweeveki ezi-2 ukuya kwezi-3, kuya kufuneka uqalise ukuzilolonga kwakhona.

• Qala ngomsebenzi wokukhanya we-aerobic.Ukuhamba, ukukhwela ibhayisekile, nokudada yimizekelo emihle. Le misebenzi inokuphucula ukuhamba kwegazi kumqolo wakho kwaye ikhuthaze ukuphilisa. Ukomeleza izihlunu esiswini nasemqolo.
• Unokufumana uncedo kunyango lomzimba. Umboneleli wakho uya kugqiba ukuba ufuna ukubona ugqirha kwaye angakuthumela komnye. Umzimba uya kuqala ukusebenzisa iindlela zokunciphisa intlungu yakho. Emva koko, ugqirha uya kukufundisa iindlela zokuthintela ukubuyela kwintlungu kwakhona.
• Ukuzolula kunye nokomeleza imithambo kubalulekile. Kodwa, ukuqala ngokuzivocavoca kwakamsinya emva kokonzakala kunokwenza ukuba iintlungu zakho zibe mbi. Unyango ngokwasemzimbeni unokukuxelela ukuba uqale nini ukolula kwaye uqinise imithambo kunye nendlela yokwenza.

Ukuba iintlungu zakho zihlala ngaphezulu kwenyanga e-1, umboneleli wakho ophambili unokukuthumela ukuba ubone ugqirha wamathambo (ingcali yethambo) okanye i-neurologist (ingcali ye-nerve).

Ukuba intlungu yakho ayiphuculanga emva kokusetyenziswa kwamayeza, unyango lomzimba, kunye nolunye unyango, umboneleli wakho unokucebisa ngenaliti yesifo.

Unokubona:

• Umgqirha wokuthambisa
• Umntu owenza i-acupuncture
• Umntu owenza ubuqhetseba bomqolo (ugqirha wezonyango, ugqirha wamathambo, okanye ugqirha)

Ngamanye amaxesha, ukutyelela ezimbalwa kwezi ngcali kuya kunceda iintlungu zangasemva.

Abantu abaninzi baziva bebhetele kwisithuba seveki enye. Emva kwenye iiveki ezi-4 ukuya kwezi-6, iintlungu zangasemva kufuneka ziphele nya.

Shayela umnikezeli wakho ngokukhawuleza ukuba unayo:

• Umqolo obuhlungu emva kokubethwa kanobom okanye ukuwa
• Ukutshisa ngokuchama okanye igazi kumchamo wakho
• Imbali yomhlaza
• Ukuphulukana nolawulo kumchamo okanye ilindle (incontinence)
• Intlungu ehla ngemilenze yakho ngezantsi kwedolo
• Ubuhlungu obubi ngakumbi xa ulala phantsi okanye intlungu ekuvusayo ebusuku
• Ububomvu okanye ukudumba emqolo okanye emqolo
• Intlungu ebuhlungu engakuvumeliyo ukuba ukhululeke
• Umkhuhlane ongachazwanga oneentlungu ezibuya emva
• Ubuthathaka okanye ukuba ndindisholo ezinqeni zakho, ethangeni, emlenzeni, okanye esinqeni

Biza kwakhona ukuba:

• Ulahlekelwa ngumzimba ngokungazi
• Usebenzisa ii-steroids okanye iziyobisi ezifakwa emithanjeni
• Ubukhe wanomqolo obuhlungu ngaphambili, kodwa esi siqendu sahlukile kwaye siziva sisibi
• Esi siqendu seentlungu zangasemva sihlale ixesha elide kuneeveki ezi-4

Zininzi izinto onokuzenza ukunciphisa amathuba okufumana iintlungu ezisemva. Ukuzivocavoca umzimba kubalulekile ukuthintela iintlungu zangasemva. Ngokwenza umthambo unga:

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

Kukwabaluleke kakhulu ukufunda ukuphakamisa nokugoba ngokufanelekileyo. Landela ezi ngcebiso:

• Ukuba into inzima kakhulu okanye inzima, fumana uncedo.
• Yandisa iinyawo zakho ngaphandle ukuze unike umzimba wakho isiseko esibanzi senkxaso xa uphakamisa.
• Yima kufutshane kangangoko unakho kwinto oyiphakamisayo.
• Gobela emadolweni akho, hayi esinqeni sakho.
• Qinisa izihlunu zakho zesisu njengoko uphakamisa into okanye uyihlise.
• Yibambe ikufutshane nomzimba wakho kangangoko unakho.
• Phakamisa usebenzisa izihlunu zakho zomlenze.
• Njengoko uphakama nento leyo, musa ukugoba phambili.
• Musa ukujija ngelixa ugoba into, uyiphakamisa, okanye uyiphethe.

Amanye amanyathelo okuthintela iintlungu zangasemva zibandakanya:

• Gwema ukuma ixesha elide. Ukuba kuya kufuneka uwumele umsebenzi wakho, lungisa unyawo ngalunye kwisitulo.
• Musa ukunxiba izithende eziphakamileyo. Sebenzisa iinyawo ezityiweyo xa uhamba.
• Xa uhleli emsebenzini, ngakumbi ukuba usebenzisa ikhompyuter, qiniseka ukuba isitulo sakho sinomqolo othe ngqo ngesitulo esingasemva kunye nomva, 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 ujikeleze iyure nganye. Zisa isihlalo sakho kude kangangoko kunokwenzeka ukunqanda ukugoba. Musa ukuphakamisa izinto ezinzima emva nje kokuba ukhwele.
• Yeka ukutshaya.
• Yehla emzimbeni.
• Yenza umthambo rhoqo ukomeleza izihlunu zesisu kunye nesiseko. Oku kuyomeleza umxholo wakho ukunciphisa umngcipheko wokulimala ngakumbi.
• Funda ukukhululeka. Zama iindlela ezifana neyoga, i-tai chi, okanye i-massage.

Umva; Iintlungu ezisezantsi; Intlungu yeLumbar; Iintlungu - umqolo; Iintlungu ezibuhlungu emva; Umqolo obuhlungu - omtsha; Umqolo obuhlungu - ixesha elifutshane; Uxinzelelo lwangasemva - olutsha

• Uqhaqho lomqolo-ukukhutshwa

• I-vertebrae yeLumbar
• Umva

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