Crick kwiNtamo yakho: Ufumana njani uNcedo

Umxholo

• Izizathu ezinokubangela
• Izinketho zonyango
• Ukuphelisa iintlungu ngaphezulu kwekhawuntareni
• Iphedi yokufudumeza okanye irock sock
• Unyango lwamanzi
• Ukolula
• I-chiropractor okanye ugqirha womzimba
• Nini ukubona ugqirha
• Imbonakalo kunye nokuthintela

Crick entanyeni kunye nentlungu entanyeni

Igama elithi "crick entanyeni yakho" ngamanye amaxesha lisetyenziselwa ukuchaza ukuqina kwezihlunu ezirhangqe intamo yakho esezantsi kunye namagxa egxalaba. Oku kwahlukile kwintlungu engapheliyo okanye eqhelekileyo yentamo, enokubangelwa zizinto ezininzi kwaye iphinde iphinde ibekho kwangaphambili.

I-crick entanyeni yakho ihlala ilukhuni kwaye ingonwabisi kunokuba ibuhlungu kakhulu, kwaye ihlala inyangwa ekhaya. Ngamanye amaxesha i-crick entanyeni yakho inokunciphisa umda okwethutyana uluhlu lwakho lokuhamba.

Qhubeka ufunda ukuze ufunde ukuba kutheni unokuba neqakamba entanyeni kunye nendlela yokuyikhupha ngokukhawuleza.

Izizathu ezinokubangela

Rhoqo, unobangela wale meko ulula. I-crick entanyeni yakho inokubangelwa kukuba intamo yakho ikwindawo engalunganga kangangexesha elithile. Ukuba ulele kwindawo engathandekiyo, umzekelo, okanye uhleli kwindawo ethambekileyo kangangeyure okanye ezimbini, ungahambisa i-vertebra yakho kulungelelwaniso. Okanye ungabeka ukolula okungaqhelekanga kwiimisipha kunye neetoni zentamo yakho, ezibeka uxinzelelo kwimithambo-luvo emva kwentamo yakho. Oku kubangela ukuba intamo yakho izive ilukhuni kwaye yenza ukuba kube nzima ukolula kunye nokugoba.

Ngamanye amaxesha ifom engalunganga ngexesha lokubaleka okanye uqeqesho lobunzima kunokubangela ukuba uvuke ngeqakamba entanyeni yakho ngosuku olulandelayo. Ngaphantsi kakhulu, i-crick entanyeni yakho sisiphumo se-arthritis, i-pinched nerve, okanye isifo emzimbeni wakho.

Izinketho zonyango

Nazi ezinye zeendlela onokuzisebenzisa ukuze ususe ikhilikithi entanyeni yakho.

Ukuphelisa iintlungu ngaphezulu kwekhawuntareni

Ukuthomalalisa iintlungu ngaphezulu kwe-counter, njenge-acetaminophen (iTylenol) okanye iyeza elichasayo njenge-ibuprofen (Advil, Motrin) okanye naproxen (Aleve) inokunceda ngeentlungu kumalungu akho. Ukuba uvuka unokrwece entanyeni yakho, qiniseka ukuba utya into ngaphambi kokuba uphume iintlungu ukuze ungabi sengozini yokonakalisa ulusu lwakho.

Iphedi yokufudumeza okanye irock sock

Ukufaka ubushushu kwindawo yezihlunu zakho ezomeleleyo kunokunceda ukukhulula. Nje ukuba izihlunu zakho zihambe ngokukhululekileyo, imithambo-luvo esemqolo wakho inokuphumla kwaye uluhlu lwakho lokuhamba kufuneka lubuye.

Ukufaka iphedi yokufudumeza kwindawo kangangemizuzu esi-8 ukuya kweli-10 yenye yeendlela zokusebenzisa ubushushu ukukhulula ikhilikithi entanyeni yakho. Ukuba awunayo iphedi yokufudumeza, zama ukubeka irayisi engaphekwanga kwiikawusi ecocekileyo kwaye uyifudumeze kwimicrowave malunga nemizuzwana engama-30. Isiphumo esithi "irayisi yesokisi" iya kusebenza njengendlela yokufaka ubushushu kunye nokuthomalalisa igxalaba kunye nentamo yakho.

Unyango lwamanzi

Ungasebenzisa amanzi ashushu kunye nomphunga njengendlela yokuthambisa nokuphumla intamo yakho. Ukuma phantsi kweshawa eshushu kunye neejethi ukuphulula intamo yakho kunokuba nakho ukwenza ukuba izihlunu zakho zihambe ngokukhululekileyo kwakhona. Unokuzama ukutyelela igumbi lomphunga okanye uthathe ibhafu ende, eshushu ngesiphumo esifanayo.

Ukolula

Ukolula ngobumnene kunokuzikhulula iimvakalelo ezisentanyeni yakho kwiimisipha eziqinileyo ezibangqongileyo. Zama ngononophelo kwaye ngokucothayo uyigungqise intloko ngapha nangapha, phambi kokuba uyiqengqele intloko yakho uye phambili kwaye uzive uxinzelelo lomxhuzulane entanyeni yakho njengoko ujikelezisa intloko yakho.

Unokuzama ukulala ungqengqe ngomqolo, uphakamise iingalo zakho ukuya egxalabeni, kwaye ngokuthe chu uhambisa intloko yakho kwelinye icala.

Ukuphefumla ngokunzulu kunye nokuhamba ngononophelo kwezi zolulelo kuya kuba yinto ephambili ekukhululeni izihlunu zakho eziqinileyo. Ukuba uziva iintlungu ezibukhali, yeka ukuzolula kwangoko ukunqanda ukutsala umsipha kunye nokwenza ukungonwabi kwakho kube mandundu.

I-chiropractor okanye ugqirha womzimba

Ukuba amayeza asekhaya awasebenzi, idinga i-chiropractor okanye ugqirha wezonyango unokunceda. Baza kuvavanya i-crick entanyeni yakho kwaye baphuhlise inkqubo yokunciphisa iintlungu zentamo yakho. I-chiropractor okanye ugqirha womzimba unokuba neengcebiso malunga nokuma kwakho kunye nendlela yokuphila enokukunceda ukukhusela ukuqina kwentamo.

Nini ukubona ugqirha

I-crick entanyeni yakho inokuba luphawu lwengxaki yezempilo. Kule meko, kuya kufuneka ubone ugqirha wakho. Ukuqaqanjelwa yintlungu engadambiyo, ubuthathaka okanye ukuphazamiseka engalweni okanye emlenzeni, okanye intloko ehamba nayo zonke iimpawu ongafanele uzihoye. Ukuba unayo ikhricks entanyeni yakho engaphezulu kweeyure ezingama-24, tsalela umnxeba ugqirha wakho kwaye ubenze bagqibe kwelokuba kufuneka wenze idinga.

Ukuba awunayo umnikezeli, isixhobo sethu seHealthline FindCare sinokukunceda uqhagamshele kumagqirha kwindawo yakho.

Imbonakalo kunye nokuthintela

Uninzi lwexesha, i-crick entanyeni yakho iya kuzixazulula emva kweeyure ezininzi ngonyango lwasekhaya. Ukuba uthambekele ekufumaneni iintsimbi entanyeni yakho, jonga ezi ngcebiso ukubenza bangabi senzeka:

• Lungisa indawo olele kuyo. Utyalo-mali kumqamelo omnye okanye emibini eqinile kungcono kumqolo wakho nasemva kunokulala nemilenze emininzi (njengoko inokutshintsha xa ulele).
• Vavanya ukuma kwakho kwaye uqwalasele unyango lomzimba ukuba ufumanisa ukuba uyatyibilika okanye kunzima ukuhlala ngokuthe nkqo ixesha elide.
• Sebenzisa isitulo sedesika esitofotofo esixhasa intamo yakho.
• Yenza ukuba ifom yakho yokuzivocavoca iqatshelwe kwaye ihlolwe yingcali ukuba uhlala ufumana ikrick entanyeni yakho emva kokusebenza.
• Thetha nogqirha wakho ukuze ubone ukuba ukuzivocavoca intamo kunokuba luncedo kwimpilo yakho. cebisa imithambo yokuqeqesha intamo yakho inokunciphisa iintlungu ezingapheliyo, eziphindaphindayo zentamo ezingenaso isizathu esithile.
• Zama ukolula imisipha yakho yentamo ngobunono amatyeli aliqela ngemini, ngakumbi xa uvuka kusasa naxa uhleli ixesha elide. Oku kufudumeza izihlunu zakho kwaye kuzenze kungabikho amathuba okuba ziqine.