Eyona mithambo ilungileyo yeArthritis Back Pain

Umxholo

• Eyona mithambo ilungileyo yesifo samathambo sibuhlungu
• Sebenza ukuma kwakho
• Icala lilula
• "W" zolula
• Hamba emva kwentlungu
• Tai chi endaweni yeyoga
• Guqula imisebenzi ibe kukuzilolonga
• Ukulungela umqolo osempilweni

Eyona mithambo ilungileyo yesifo samathambo sibuhlungu

Isifo samathambo sinokuziva ngathi zintlungu zokwenyani ngasemva. Ngapha koko, umva ngowona mthombo uqhelekileyo weentlungu phakathi kwabo bonke abantu.

Ngokungafaniyo neentlungu ezibuhlungu, okanye zexesha elifutshane, isifo samathambo sinokuthetha ukungonwabi okungapheliyo.

Iimpawu ezinokuhamba neentlungu zangasemva zibandakanya:

• irhashalala
• ukudumba
• ukurhawuzelela

Iimpawu zakho zinokuba nzima kangangokuba ungaziva ushukuma. Kodwa ngemvume kagqirha wakho, unokufumanisa ukuba umthambo unokuba yenye yeendlela ezilungileyo zokunciphisa iintlungu zomqolo.

Sebenza ukuma kwakho

Xa isifo samathambo sihlasela, kunokwenzeka ukuba uphumle amalungu akho achy, aqinileyo. Kodwa ngenxa yokuba uphumle ayithethi ukuba ngekhe uphinde uyiphucule intlungu yakho yangasemva ngaxeshanye.

Nanini na xa uhleli okanye umi, qiniseka ukuba umile kakuhle. Oku akuncedi kuphela ukulungelelanisa umqolo wakho, unokunciphisa iintlungu ezidibeneyo.

Ukuma okuhle kubeka uxinzelelo kumalungu, ngenxa yoko kunciphisa ukonakala.

Xa kuziwa ekumeni kakuhle, yithi, "Khawufane ucinge ngesithsaba sentloko yakho uphakanyiselwe phezulu eluphahleni ukuze uphakamise umnqonqo wakho ngokwendalo."

Qengqa igxalaba lakho phezulu, umva, kwaye uhle amaxesha ambalwa. Emva koko phumla ngeengalo zakho emacaleni akho.

Icala lilula

Imisipha yangemva inceda ukukhusela umqolo wakho. Kubalulekile ukuba usebenze ezi zihlunu ngokusebenzisa amandla oqeqesho olulula ukuze uzincede zihlale zomelele.

Icala elilula elilula kunye nobunzima bokukhanya lijolise kwimisipha yakho yangasemva ngaphandle kokubeka ubunzima obuninzi kumalungu aqinileyo.

Ukuma endaweni, bamba ubunzima ngexesha ngelixa ufikelela esinqeni sakho ezantsi ecaleni lomzimba wakho. Yolula kangangoko unakho ngaphandle kwentlungu. Emva koko konyusa kancinci ubunzima.

Yenza lo msebenzi izihlandlo ezili-10 kwicala ngalinye.

Unokwenza lo msebenzi ngaphandle kobunzima.

"W" zolula

Ukolula u "W" yinto elula yokwenza umthambo.

Okokuqala, beka iingalo zakho emacaleni akho ngamanqwanqwa ngaphakathi kunye neentende ezijongene nazo. Ingqiniba zakho kufuneka zenze u "W" esinqeni sakho.

Emva koko shenxisa iingqiniba ngasemva ude uve ukuba amagxa akho ayakhama kunye.

IArthritis Foundation icebisa ukuba ubambe esi sikhundla ngamanani amathathu ngaphambi kokukhulula nokuphinda.

Khumbula ukugcina ukuma kakuhle ukuze ufumane okuninzi kule nkalo.

Hamba emva kwentlungu

Ngaphandle kwako konke ukuzilolonga okukhoyo, ukuhamba kuhlala kuyindlela yokuzilolonga nenyani yomthambo. Ayisiyo kuphela ifuthe eliphantsi kumalungu achy, ikwabonelela ngezibonelelo zentliziyo.

Xa ujonga iintlungu zangasemva zesifo samathambo, landela imigaqo ethile elula ukuze ufumane uninzi lokuhamba kwakho:

• Nxiba izihlangu ezihamba kakuhle.
• Hamba kancinci kwiinyawo zakho ngaphandle kokugungxula umhlaba.
• Gwema ipavumente kunye nezinye iindawo ezinzima, ukuba kunokwenzeka.
• Ziqhelise ukuma kakuhle kwaye ume umde ngelixa uhamba.

Tai chi endaweni yeyoga

Olunye uhlobo lomthambo njengeyoga lwaziwa ngokwakha amandla kunye nokuguquguquka. Kodwa i-tai chi inokuba yinto efanelekileyo yokubheja ukunciphisa iintlungu kwi-arthritis yangemva.

I-Tai chi yaqala njengesixhobo sokulwa, kodwa yaguqula yathamba, yaqhubeka isolula. Uninzi lubeka ukusebenza esinqeni, elonyusa ukolulwa komqolo.

Ngokungafaniyo neyoga, i-tai chi ibeka uxinzelelo kumalungu kwaye inceda ukuphucula ibhalansi. Ukuba umtsha kwi-tai chi, cinga ukubhalisela iklasi. Ukuzivocavoca kunokulungiswa kwakhona kwi-arthritis ebuhlungu.

Guqula imisebenzi ibe kukuzilolonga

Ukuba uphulukene nendawo oza kusebenza kuyo, sukujonga ngaphaya kwendlu yakho. Imisebenzi ingajika ibe ngamathuba okuzivocavoca i-arthritis.

Isitshixo kukubandakanya imisipha yakho engundoqo. Gcina umqolo wakho uthe tye kwaye ngobumnene uqhagamshele izihlunu zakho zesisu ukuze ufumane uninzi lweentshukumo zakho.

Gobela ngemilenze yakho hayi ngomqolo ngelixa uqinisa isisu sakho ukukhusela izihlunu zakho zangasemva.

Unokuziqhelanisa nobuchule ngexesha lemisebenzi eyahlukeneyo, kubandakanya:

• ukuhlamba impahla
• ukuhlamba izitya
• ukucoca

Ukulungela umqolo osempilweni

Isifo samathambo sinokwenza impilo yomzimba ibonakale ngathi ngumceli mngeni, ibangela ukuba abantu abaninzi bayeke ukuzilolonga kwaye ekugqibeleni batyebe.

Kodwa ubunzima obugqithisileyo bubeka uxinzelelo ngakumbi kumalungu sele ebuhlungu. Ukuzilolonga kunokukunceda ukuba unciphise umzimba ngelixa usomeleza izihlunu ukukhusela kunye nokukhulula umqolo obuhlungu.

Isitshixo kukuqala ucothe. Cwangcisa imizuzu embalwa ngosuku kwaye wandise ixesha njengoko usiya usomelela.

Ungaze uyeke ukwenza umthambo. Umqolo wakho kunye nempilo iyonke ixhomekeke kuwo.