Ungayiphepha njani imikhwa esi-7 ethintela ukuma komzimba

Umxholo

• 1. Sebenzisa ubhaka okanye ibhegi enzima kakhulu
• 2. Hlala ngomqolo ogoso
• 3. Ukuphakamisa iintsimbi ngaphandle kokuguqa ngamadolo
• 4. Lala ngesisu
• 5. Coca indlu uguqe umqolo
• 6. Chitha iiyure ezininzi ukwindawo enye
• 7. Wela imilenze yakho
• Unyango lokuphucula imeko yokuma
• Indlela yokuthintela ukuma kakubi

Kukho imikhwa eqhelekileyo ethintela ukuma komzimba, njengokuhlala unqamleze imilenze, ukuphakamisa into enzima kakhulu okanye ukusebenzisa ubhaka egxalabeni elinye, umzekelo.

Ngokubanzi, iingxaki zomqolo, ezinjengeentlungu zangasemva, ukuba nediski ye-herniated okanye ukuzingela, zivela kancinci kwaye ziziphumo zemikhwa eyamkelweyo kule minyaka idlulileyo, isisombululo esona sisiso kukuthintela ukuma okungachanekanga kwangoko.

Eminye yemikhwa yengozi eyenzakeleyo yempilo ibandakanya:

1. Sebenzisa ubhaka okanye ibhegi enzima kakhulu

Ngokubanzi, abantu, ngakumbi abantwana kunye nolutsha, banxiba oobhaka abanzima kakhulu kwaye bahlala bexhasa igxalaba elinye, elinokubangela utshintsho kumqolo, njenge-hernias, njengoko ubunzima bengxowa okanye ubhaka buba bungalingani kwaye, utyhale igxalaba phantsi kwaye inyonga nayo igoso.

Ukuma ngokuchanekileyo: Ubhaka ubufanele ukunxitywa emagxeni omabini, imitya iqinile, ihlengahlengiswe ngasemva kwaye ubunzima obukhulu ekufuneka ubuthwele yi-10% yesisindo somntu. Umzekelo, umntwana onobunzima obungama-20 kg kufuneka aphathe ubhaka onobunzima obungama-2 kg.

Ukongeza, kwimeko yokusebenzisa ibhegi, umntu kufuneka akhethe enye enesiphatho esiphambanweni okanye kwimeko yokuxhasa ibhegi egxalabeni elinye kuphela, kufuneka kuthintelwe ukuba inkulu kakhulu kwaye inzima kakhulu.

2. Hlala ngomqolo ogoso

Ukuhlala esihlalweni ngesifuba esigwenxa, ukuncika okanye imilenze enqamlezileyo, kunokubangela iintlungu zemisipha, nangona kunjalo, ityala liya lisiba libi ngakumbi xa umntu ehleli imihla ngemihla, umzekelo kwikhompyuter, kwaye ehleli ngendlela engalunganga.

Ukuma ngokuchanekileyo: Xa uhleli phantsi, kuya kufuneka uncike ngokupheleleyo emqolo kwaye utyhale isinqe sakho umva de ubambe impundu yakho ngasemva kwesihlalo. Ukongeza, iinyawo kufuneka zixhase iinyawo emgangathweni kwaye iingalo kufuneka zibe phezu kwetafile neengqiniba zixhaswe. Funda ngakumbi kwi: Ukuma ngokuchanekileyo kwikhompyuter.

3. Ukuphakamisa iintsimbi ngaphandle kokuguqa ngamadolo

Ngokwesiqhelo, ukuze sithathe izinto phantsi, sixhomekeke emqolo ngaphambili, nangona kunjalo, esi sikhundla sithoba izihlunu zomqolo kwaye sigobe umqolo.

Ukuma ngokuchanekileyo: Xa uchola into phantsi, kufuneka wenze i-squat, uguqa ngamadolo kancinci, ugcine iinyawo zakho ziqhawule kwaye uphephe ukuthambisa umqolo wakho, ugcine ngokuthe nkqo. Emva kokuchola into, kufuneka iqhutywe kufuphi nomzimba.

4. Lala ngesisu

Ukulala esiswini sakho kwaye intloko ijike ecaleni kunokubangela iintlungu zomqolo kwaye konakalise amalungu angaphakathi entanyeni, kwaye esi sikhundla sisenokukhokelela kwintamo elukhuni.

Ukuma ngokuchanekileyo: Kuya kufuneka ulale ngecala, ubeke umqamelo phantsi kwentloko kunye nomnye phakathi kwemilenze yakho, okanye ulale ngomqolo, ugoba kancinci imilenze yakho kwaye ubeke umqamelo obhityileyo phantsi kwamadolo akho.

Ukongeza, umatrasi oqinileyo, amagwebu kufuneka usetyenziswe ohambisa ubunzima bomzimba ngokulinganayo.

5. Coca indlu uguqe umqolo

Ngokwesiqhelo, emsebenzini wasekhaya kuqhelekile ukugoba umqolo wakho ngaphambili ngelixa uqoqosha indlu, usula ilaphu okanye utshayela phantsi, umzekelo. Esi sikhundla sigcwalisa ngokudibeneyo kwaye sinokubangela iintlungu ngasemva nasentanyeni.

Ukuma ngokuchanekileyo: Kule meko, kubalulekile ukwenza imisebenzi yokugcina umqolo wakho uhlala uthe tye. Ukukhetha izibambo ezinde zomtshayelo kunokunceda ukugcina ukuma kakuhle kwemisebenzi yasekhaya.

6. Chitha iiyure ezininzi ukwindawo enye

Ngokubanzi, xa uchitha iiyure ezininzi kwindawo enye, usenza imisebenzi ephindaphindwayo, njengokuhlala kwikhompyuter okanye kwivenkile enkulu okanye nokuma ezivenkileni, umzekelo, kubangela iintlungu zomqolo, kungakhokelela kukudumba kwemilenze neenyawo, ukujikeleza kwegazi okungalunganga kunye nokuqhinwa.

Jonga ukuba kwenzeka ntoni emzimbeni wakho ukuba uchitha iiyure ezininzi uhleli.

Ukuma ngokuchanekileyo: Ngokufanelekileyo, kuya kufuneka uhambe usiya ngapha nangapha imizuzu emi-5 ngeyure kwindawo enye, wolula kwaye wolula imilenze, iingalo nentamo ukunqanda ukudumba kunye nentlungu yomqolo.

7. Wela imilenze yakho

Umkhwa wokuwela imilenze uyaphazamisa indlela omi ngayo kuba kukho ukungalingani kwesinqe kubangela ukuba umqolo we-lumbar uthambekele kwicala elinye.

Ukuma ngokuchanekileyo: Kuya kufuneka uhlale, ushiye imilenze yakho ivulekile, iinyawo zakho zithi tyaba phantsi kwaye amagxa akho egobile kancinci.

Unyango lokuphucula imeko yokuma

Unyango lotshintsho lwasemva kwesithuba, olufana ne-hyperkyphosis okanye i-hyperlordosis, lunokukhokelwa ngugqirha wamathambo ngokudibana ne-physiotherapist kuba kwezinye iimeko kunokuba yimfuneko ukunxiba ivesti yamathambo okanye ukwenza utyando emqolo.

Ngayiphi na imeko, i-physiotherapy ibonakalisiwe kuba iyanceda ukunciphisa iintlungu kunye neemvakalelo zobunzima kunye nokudinwa kwezihlunu, kuluncedo olukhulu kulungelelwaniso lwezakhiwo zamathambo, ukunciphisa ukuya kubuncinci, okanye ukunyanga i-hyperkyphosis okanye i-hyperlordosis, umzekelo.

Enye yeendlela zokunyanga utshintsho lwasemva kwendalo kunye ne-physiotherapy inokwenziwa nge-Global Postural Reeducation (RPG), apho izixhobo ezithile kunye nokuzivocavoca zisetyenziselwa ukuphucula ukuma kunye nezinye iimpawu ezinxulumene nokuma kakubi.

Indlela yokuthintela ukuma kakubi

Ukuthintela ukuma kakubi kubalulekile ukuba:

• Ukwenza umthambo ubuncinci amaxesha ama-2 ngeveki ukomeleza izihlunu, ngakumbi umva;
• Hlala kwindawo ephezulu imizuzu emi-5 ngosuku ukukhusela i-scoliosis okanye i-Lordosis, umzekelo. Fumanisa ukuba ungayenza njani: Ukuma ngokuchanekileyo kuphucula umgangatho wobomi.
• Ukolula emsebenzini imizuzu emi-3, amaxesha ama-1 okanye ama-2 ngemini, kuba iyanceda ukuphumla kunye nokunciphisa uxinzelelo kwimisipha, kuthintela iintlungu ngasemva, iingalo nentamo. Nantsi indlela yokwenza: 3 Ukolula umzimba ukwenza emsebenzini.

Ukongeza kwezi ngcebiso zokuthintela ukuma okungalunganga, ukunciphisa umzimba, kwimeko yokuba umntu otyebe kakhulu kubalulekile ukuze afezekise imeko echanekileyo nenempilo.

Ukuba ujonge impilo-ntle kunye nomgangatho wobomi kuya kufuneka ubukele le vidiyo:

Ukuba uluthandile olu lwazi funda ngakumbi kwi: Iingcebiso ezi-5 zokufezekisa ukuma okuchanekileyo