Ungayinyanga njani i-Cervicalgia (Neck Pain)

Umxholo

• 1. Yithathe lula
• 2. Zama icompress ebandayo
• 3. Landela ngokucinezela okufudumeleyo
• 4. Sebenzisa i-OTC yokuthomalalisa iintlungu
• 5. Yolule
• Intamo yolula
• Intloko iyajika
• I-3 yeYoga ibanga iTekhnoloji yeNeck
• 6. Hlala ushukuma
• 7. Ziqhelanise nokuma kakuhle
• Xa uhleli
• Xa umile
• Xa ulala phantsi
• 8. Jonga i-chiropractor
• 9. Fumana umyalezo
• 10. Lala ngomqamelo wentamo
• 11. Jonga kwi-acupuncture
• Uza kubona nini ugqirha wakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba esi sisizathu sokuxhalaba?

Intlungu yesikhumba ikwabizwa ngokuba ngumlomo wesibeleko. Imeko iqhelekile kwaye ngesiqhelo ayisosizathu sokukhathazeka. Iintlungu zentamo zinokwenzeka ngenxa yezizathu ezininzi kwaye zihlala zinokulungiswa ngokutshintsha indlela yokuphila elula.

Umzekelo, izihlunu zakho zinokuba nzima kukuhlala iiyure zomsebenzi ungalunganga. Intlungu yeentsimbi inokuba sisiphumo sokwenzakala kwingozi yemoto okanye ubunzima bezihlunu ekuzithobeni kakhulu ngexesha lokuzilolonga.

Ezinye iimpawu zibandakanya:

• Intlungu yentamo iya isiba mandundu ukuba ubambe intloko yakho endaweni enye
• ukuqina okanye i-spasms kwimisipha yakho yentamo
• ubunzima bokuhambisa intloko
• intloko ebuhlungu

Nangona le meko inokuba yintlungu entanyeni, unokwenza izinto ezininzi ukuyinyanga ekhaya. Ngapha koko, inani elifanelekileyo labantu abaneentlungu zentamo banokubona ukuphucuka okukhulu kwiiveki ezimbini ukuya kwezintathu zononophelo ekhaya.

1. Yithathe lula

Ngaba uyazi ukuba intloko yakho inobunzima obujikeleze iipawundi ezili-12? Kuninzi kakhulu kwimisipha yakho kunye nemisipha ukuxhasa yonke imini kwimisebenzi yakho emininzi. Intlungu yakho yentamo inokuba sisiphumo sokwenza okuninzi.

Enye indlela yokunceda kule ntlungu kukuphumla. Thatha usuku olunye ukuya kwezintathu ekwenzeni nantoni na enzima. Imisebenzi yokuphepha ibandakanya umthambo othwala ubunzima, njengokubaleka, ukunyuka intaba, okanye ukudlala intenetya, kunye nokuphakamisa okunzima.

2. Zama icompress ebandayo

Zama ukunciphisa iintlungu zombini kunye nokudumba ngokusebenzisa ipakethe yomkhenkce obandayo okanye umkhenkce osongelwe ngetawuli entanyeni. Ungalusebenzisa olu nyango lubandayo kule ndawo kangangemizuzu engama-20 amaxesha ambalwa ngemini. Ukuba unesifo seswekile okanye imiba ejikelezayo, kuya kufuneka unqande ukusebenzisa umkhenkce ukuya kwimizuzu eli-10 ngexesha.

3. Landela ngokucinezela okufudumeleyo

Unokwenza olunye unyango olubandayo ngobushushu. Ngobushushu, usebenza ukunciphisa uxinzelelo lwezihlunu kunye nentlungu. Unokufuna ukuthatha ishawa eshushu okanye ubambe iphedi yokufudumeza entanyeni yakho. Kwakhona, sebenzisa olu nyango ukuya kuthi ga kwimizuzu engama-20, kodwa yi-10 kuphela ukuba unengxaki yokujikeleza kwegazi.

4. Sebenzisa i-OTC yokuthomalalisa iintlungu

Unokufumana iintlobo ezahlukeneyo ze-over-the-counter (OTC) zokunciphisa iintlungu kwivenkile yakho yeziyobisi. I-Acetaminophen (iTylenol) lukhetho oluthandwayo. Kukwakho ibuprofen (Advil, Motrin IB), edibanisa ukukhululeka kwentlungu kunye namandla okulwa nokudumba. I-sodium yeNaproxen (Aleve) lolunye ukhetho.

Nokuba ungazikhethela ziphi iintlungu, iintlungu zentamo yakho zihlala ixesha elithile.

5. Yolule

Ukuthatha ixesha lokolula intamo yakho yonke imihla kunokunceda.Unokufuna ukulinda ukwenza nayiphi na imithambo kude kube sele buhlungu kakhulu.

Ngaphambi kokuba uzame nakuphi na oku kuhamba, cinga ukufudumeza indawo ngephedi yokufudumeza okanye uyenze emva kokuthatha ishawa eshushu okanye ibhafu.

Intamo yolula

1. Njonga phambili. Zisa nje isilevu sakho kancinci ezantsi esifubeni sakho. Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10. Buyela umva kwindawo yakho yokuqala.
2. Yenza intloko yakho ibuyele emva kwaye ujonge phezulu. Bamba imizuzwana emi-5 ukuya kweli-10. Buyela kwindawo yakho yokuqala.
3. Ngenisa ngobunono indlebe yakho ngasekhohlo ngaphandle kokunxibelelana. Yisa kuphela intloko yakho de ufumane ukolula okuncinci entanyeni yakho. Bamba imizuzwana emi-5 ukuya kweli-10. Buyela kwindawo yakho yokuqala.
4. Phinda le ntshukumo kwicala lakho lasekunene.
5. Phinda ulandelelwano olupheleleyo kathathu ukuya kwamahlanu amaxesha.

Intloko iyajika

Nje ukuba wolule intamo yakho kuluhlu olusisiseko lokuhamba, unokusebenza ngokujikeleza intamo yakho kancinci.

• Bhekisa phambili.
• Jikela intloko yakho kwelinye icala, ngokungathi ujonge ngaphezulu kwegxalaba lakho. Bamba imizuzwana emi-5 ukuya kweli-10.
• Kancinci jika i-180 degrees ngenye indlela. Bamba kwakhona imizuzwana emi-5 ukuya kweli-10.
• Phinda olu landelelwano amaxesha amathathu ukuya kwamahlanu.

Ngoku ukuba ushushu, ungafaka isicelo sento ekuthiwa yi-overpressure ukwandisa ukolula kwakho.

1. Ukuhlala phantsi, beka isandla sakho sasekunene phantsi komlenze wasekunene. Oku kuyakugcina igxalaba lakho lasekunene lisezantsi.
2. Beka ingalo yakho yasekhohlo entlokweni yakho ukuze ukwazi ukugquma indlebe yasekunene ngesandla sasekhohlo.
3. Ukuhambisa indlebe yakho yasekhohlo uye (kodwa ungachukumisi) igxalaba lasekhohlo njengokuba usenzile ngokujikeleza, tsala ngobumnene ngesandla sakho sasekhohlo ukongeza ukolula.
4. Bamba esi sikhundla imizuzwana engama-30.
5. Phinda kwelinye icala.
6. Sebenza ukuya kolula kathathu kwicala ngalinye.

I-3 yeYoga ibanga iTekhnoloji yeNeck

6. Hlala ushukuma

Ukuhlala kwindawo enye ixesha elide kunokubangela iintlungu zentamo. Ngapha koko, kuya kufuneka ujonge ukuvuka okanye ukuhamba yonke imizuzu engama-30 ukusuka kwindawo yokuhlala okanye yokuma.

Ngelixa unokufuna ukuphumla kwiintsuku ezimbalwa zokuqala emva kokulimaza intamo yakho, ukungena kwimithambo yesiqhelo yokuzivocavoca kunokunceda ekuhambeni kwexesha. Zama ukwenza umthambo we-aerobic, njengokuhamba okanye ukusebenzisa ibhayisekile emileyo.

7. Ziqhelanise nokuma kakuhle

Ukuhlahlela ngaphezulu kwemini yonke kunokudala iintlungu kunye neentlungu ezininzi. Zijonge esipilini ukuba umile okanye uhleli nkqo. Ukuba akunjalo, unokuba uxinzelele izihlunu kunye nemisipha exhasa amalungu ahlukeneyo omzimba wakho, njengentloko yakho, edala iintlungu zentamo.

Kukuphi ukuma okuhle ngokuchanekileyo? Impendulo ixhomekeke ekubeni uhleli, umile, okanye ulele phantsi.

Xa uhleli

Kuya kufuneka uphephe ukuwela imilenze yakho. Endaweni yoko, zama ukubeka iinyawo zakho phantsi okanye nakwindawo yokubeka iinyawo. Uya kufuna ukugcina isithuba esincinci phakathi komqolo wamadolo akho nangaphambili kwesihlalo sakho. Zama ukugcina amadolo akho phantsi okanye ezantsi kwethanga lakho. Ukuba isitulo sakho sine-backrest ehlengahlengisiweyo, qiniseka ukuba ixhasa iindawo ezisezantsi neziphakathi zomqolo wakho. Emva koko yehlisa amagxa akho kwaye uvuke amaxesha ngamaxesha ukuzolula.

Xa umile

Uya kufuna ukugxila kubunzima bakho kwiibhola zeenyawo zakho kwaye ugcine amadolo akho egobile kancinci. Iinyawo zakho mazibe ngumgama wamagxa ahlukeneyo. Vumela iingalo zakho ziwele emacaleni omzimba wakho ngokwendalo. Tuck undoqo wakho kwaye ume nkqo ngamagxa akho utsale kancinci umva. Melana nomnqweno wokubamba intloko yakho iye phambili, ibuyela umva, okanye nakwicala- ukungathathi cala yeyona nto ilungileyo. Ukuba umi ixesha elide, tshintsha ubunzima bakho kwiinzwane zakho uye kwizithende zakho okanye kolunye unyawo uye kolunye.

Xa ulala phantsi

Kubalulekile ukuba uqiniseke ukuba usebenzisa umatrasi osebenza ngcono kuwe. Ukuqina kungangcono kwiintlungu zomqolo kunye nentamo. Ukulala ngomqamelo nako kunokunceda. Ukuba ulala ngesisu, unokufuna ukuzama ukutshintsha isikhundla sakho. Injalo loo nto, nokuba kukujija njengokulala ngecala lakho okanye ngasemva kunokunceda. Zama ukubeka umqamelo phakathi kwamadolo akho ukuba ulala ngecala lakho, njengoko kunokunceda ukugcina umzimba wakho ulungelelwaniso olungcono.

8. Jonga i-chiropractor

Usenokuba uvile ukuba ukuya kwi-chiropractor kunokunceda ngazo zonke iintlobo zeentlungu kunye neentlungu. Yinyani. Uhlengahlengiso lweChiropractic lujolise emqolo. Intamo ikwabizwa ngokuba ngumqolo womlomo wesibeleko, ke iingcali zonyango zisebenza kule ndawo yomzimba ngokunjalo. Konke oko kuqhekeka uya kukuva okunene kuvela kwimikhosi elawulwa kakhulu esetyenziswe kumalungu akho.

Biza phambili ubuze malunga neendleko. Ayizizo zonke izinto eziphethe i-inshurensi. Ezinye iiofisi zibonelela ngento ebizwa ngokuba kukuhambisa amaxabiso ngokwamandla akho okuhlawula. Kubalulekile ukuba uqaphele ukuba uhlengahlengiso luhlala lubonelela ngoncedo lwexeshana elifutshane, ke kuya kufuneka uqhubeke amaxesha amaninzi ukuze uhlale ungenazintlungu.

9. Fumana umyalezo

Imisipha ebuhlungu inokuphendula kakuhle ekuthanjisweni ngugqirha onelayisensi. Ngexesha leseshoni yokuthanjiswa, izihlunu kunye nezinye izicubu entanyeni yakho zikho. Oku kunceda igazi kunye nolunye ulwelo ukuhamba ngokukhululekileyo.

Akukho bungqina buninzi benzululwazi bokuba ukuphulula kunceda kakhulu ngentlungu yentamo. Oko kwathiwa, kunokuba lonyango olulungileyo lokudibanisa kunye nolunye unyango olucebiswa ngugqirha wakho.

10. Lala ngomqamelo wentamo

Umqamelo wentamo unokwenza okanye uphule ubusuku bakho bokulala. Iziphumo zinokuhlala kude kube lusuku olulandelayo. Uninzi lwemilenze eyahlukeneyo kwintengiso imele ukunceda ngentlungu yentamo. Ubungqina obusebenzela abo yi-anecdotal, endaweni yophando-olusekwe.

UAlison Freer kwi Imagazini yaseNew York Kutshanje kwabelwane ukuba uphawu oluthile "lwamnqanda [intamo] yakhe kunye nentlungu egxeni kubanda." Yintoni eyayimsebenzela? Umqamelo wesibeleko se-Tri-Core Petite. Lo mqamelo une-divot engunxantathu embindini onceda ekubambeni intloko yakho xa ulele. Ngamanye amagama, kuyanceda ukuxhasa ijika lakho lomlomo wesibeleko. Iza ngobukhulu obahlukeneyo obasixhenxe ukuze ilungele ubukhulu bomzimba obahlukeneyo kunye neemilo. Izabelo ezikhululekileyo wathenga uhlobo oluncinci kwaye iinguqulelo eziqhelekileyo okanye ezinkulu zinokuba nkulu kakhulu kwabanye abantu.

Olunye uphawu onokuzama ngalo yi-Tempur-Pedic. Ubungakanani bomqamelo owukhethileyo busekwe kubude bakho, uhlobo lomzimba, kunye nendawo yokulala. Inoyilo olukhethekileyo oluncedileyo ekuncedeni ukuba wenze intloko kunye nentamo yakho xa ulele.

11. Jonga kwi-acupuncture

Unyango ngamayeza olunye unyango oluhlala lusetyenziselwa ukukhulula iintlungu. Yenziwa ngokufaka iinaliti ezincinci kwiindawo ezahlukeneyo zomzimba wakho. Ngelixa uphononongo lokunyanga iintlungu entanyeni lube neziphumo ezixubeneyo, kunokuba kulunge ukuzama amaxesha ambalwa. Ngapha koko, abantu bahlala bebona ezona ziphumo zibalaseleyo emva kweeseshoni zokucoca umzimba ngokuchasene nokuzama kanye okanye kabini.

Ngaphambi kokuba uye entlokweni yakho, qiniseka ukuba i-acupuncturist yakho iqinisekisiwe kwaye isebenzisa iinaliti eziyinyumba. Unokufuna kwakhona ukubiza inkampani yakho yeinshurensi ukuba ibuze malunga nokugubungela. Ezinye izicwangciso zeinshurensi azizukugubungela ukulungiswa, ngelixa ezinye ziya kugubungela ezinye okanye zonke iindleko zokuqeshwa.

Uza kubona nini ugqirha wakho

Ukuba olu nyango lwasekhaya aluncedisi entlungu yakho, yenza idinga ukubona ugqirha wakho. Khumbula: Uninzi lwabantu lubona ukuphuculwa kwentlungu yabo emva kweeveki ezimbini ukuya kwezintathu zonyango ekhaya. Nangona uninzi lwezizathu zentsholongwane yesibeleko zingesosizathu sokukhathazeka, kukho iimeko ezithile ezinzulu, ezinjenge-meningitis, ezinokubangela ukungonwabi kwakho.

Kuya kufuneka ukwazise ugqirha wakho ukuba ngaba uba ndindisholo, ulahlekelwe ngamandla ezandleni okanye ezingalweni, okanye uzive iintlungu zokudubula zihla ngengalo yakho egxalabeni lakho. Le yimiqondiso yokuba into enzulu kakhulu inokuthi iqhubeke kunye nempilo yakho efuna ukuhoywa kwangoko.