Intlungu yomqolo: 10 oonobangela abaziintloko kunye nento ekufuneka yenziwe

Umxholo

• 1. Ukungalingani kwepelvic
• 2. Ukuhlala nje kunye nokutshaya
• 3. Ukutyeba ngokugqithiseleyo
• 4. Isimo esingalunganga
• 5. Iinzame eziphindaphindwayo
• 6. Uxinzelelo olugqithisileyo
• 7. I-Fibromyalgia
• 8. Idiski yeHerniated
• 9. I-Ankylosing spondylitis
• 10. I-Scoliosis, kyphosis okanye i-Lordosis

Intlungu yomqolo ixhaphake kakhulu kwaye ihlala iphucula kwiiveki okanye kwiinyanga ezimbalwa. Olu hlobo lwentlungu lunokudityaniswa nezizathu ezahlukeneyo ezinje ngokuma okungalunganga, imizamo ephindaphindwayo kunye neengxaki ezinzulu ezinje ngeediski zeedisni, ukwaphuka okanye izicubu. Uhlobo lweentlungu zangasemva luyahlukahluka ngommandla ochaphazelekayo.

Unyango lweentlungu ezisemqolo luxhomekeke kuhlobo nendawo ekuyo iintlungu kwaye zinokwenziwa ngamachiza alwa nokudumba okanye iziqabu zokuphulukana nezihlunu, unyango lomzimba okanye i-hydrotherapy kwaye, kwiimeko ezinzima kakhulu, utyando. Kwiimeko ezinobuzaza, utshintsho kwiindlela zokuphila ezinje ngokukhanya komzimba, ukuphumla kunye nokwehla kobunzima kunokuhlala kunciphisa iimpawu.

Iintlungu zomqolo akufuneki zingahoywa kwaye kuphela ngugqirha wamathambo onokuthi enze isifo kwaye abonise olona nyango lufanelekileyo. Kubalulekile ukuba ungenzi nawuphi na umthambo ngaphandle kokuqala ubonane nogqirha.

1. Ukungalingani kwepelvic

I-pelvis sisakhiwo esidibanisa isiqu kumalungu asezantsi, sibaluleke kakhulu kubhalansi lwasemva. Nakuphi na ukungalingani kwi-pelvis, njengobuthathaka bemisipha kunye nokwahluka kubungakanani bamalungu asezantsi, kunokubangela ukungazinzi kwemisipha kwaye kubangele ukuma okungalunganga okukhokelela ekonzakaleni komqolo, iintlungu zomqolo okanye idiski ye-herniated.

Oonobangela abaqhelekileyo bokungalingani kweplavic kukunciphisa izihlunu zethambo, ukutyeba kakhulu kunye nokutyeba kakhulu kunye nokukhulelwa.

Kwenziwe ntoni: kwimeko yokungalingani kwe-pelvic, unyango olungcono kukuthintela ngokuqinisa imisipha ye-pelvis. Yiyo loo nto kucetyiswa ukolulwa kunye neepilates, okanye ii-insoles. Kwimeko yentlungu ebukhali, i-physiotherapy okanye i-hydrotherapy iyacetyiswa ukomeleza izihlunu kunye nokunciphisa iintlungu, ukongeza ekusetyenzisweni kwe-analgesics kunye neziyobisi ezichasayo.

2. Ukuhlala nje kunye nokutshaya

Eminye imikhwa esempilweni, njengokungasebenzi komzimba kunye nokutshaya, ikwayizizathu eziqhelekileyo zentlungu yomqolo. Ukuhlala ngokuhlala nje, umzekelo, kwandisa umngcipheko wokuqaqanjelwa ngumqolo ngenxa yokuba buthathaka kwesisu, i-pelvic kunye nezihlunu zangasemva kwaye zihlala zinxulunyaniswa neentlungu ezisezantsi.

Ukutshaya, kwelinye icala, kunegalelo ekunxibeni iidiski ze-intervertebral ezikhokelela kwimpikiswano phakathi kwe-vertebrae kunye nokudumba kwemisipha, okukhokelela kwintlungu yomqolo.

Kwenziwe ntoni: imikhwa esempilweni kufuneka ikhethwe kwaye umzimba uhanjiswe ukomeleza izihlunu zangasemva. Ke, ukuzivocavoca umzimba okujolise ekusebenzeni izihlunu kuyacetyiswa, njengokuqubha, i-RPG (Ukubuyiswa kwePostural Global), iipilates, ukuzolula okanye iyoga. Jonga iingcebiso ezi-5 zokulwa nokuhlala phantsi.

3. Ukutyeba ngokugqithiseleyo

Ukutyeba kakhulu kunye nokutyeba kakhulu zezona zinto zibangela iintlungu zangasemva. Intlungu yenzeka ngenxa yobunzima bokugcwala emzimbeni we-vertebrae yomgudu kunye nakumalungu afana namadolo kunye nesinqe. Ukongeza, ukutyeba kakhulu kubangela iinkqubo zokudumba emzimbeni wonke, ukonakala kweediski ze-vertebral kunye nokunciphisa ukuhamba kwegazi emqolo ngenxa ye-atherosclerosis. Kule meko, iintlungu zomqolo zihlala zinxulunyaniswa neentlungu ezisezantsi.

Kwenziwe ntoni: kwimeko yokutyeba kakhulu, kulandelwa ugqirha wamathambo kucetyiswa ukuba kusetyenziswe amayeza anje nge-anti-inflammatories kunye ne-physiotherapy ukunciphisa iintlungu. Ukongeza, ukunciphisa umzimba kubalulekile kwimpilo yomqolo kunye nasemzimbeni uphela, kwaye koku kuyacetyiswa ukuba ulandele ugqirha wezondlo kunye ne-endocrinologist. Jonga ukutya okukhawulezayo kwaye okunempilo kokunciphisa umzimba.

4. Isimo esingalunganga

Ukuma ngokuchanekileyo kuvumela ukulingana phakathi kwezihlunu kunye namathambo, xa oku kungenzeki, utshintsho olwenzekayo kumqolo lunokwenzeka, kunye nokuqina kwamalungu kunye nokunciphisa izihlunu. Ukuma kakubi kunokubangela iintlungu ezisezantsi, iintlungu embindini wentlungu kunye nentlungu. Funda nzulu ngentlungu ebangelwe kukuma okungalunganga.

Kwenziwe ntoni: Kule meko, kungcono ukuzama ukugcina okona kulungileyo kwimisebenzi yemihla ngemihla. Xa usenza imisebenzi yasekhaya, kubalulekile ukunqanda ukusebenza ngomboko othambeke ngokupheleleyo. Emsebenzini kuyacetyiswa ukuba ugcine iingalo zakho zisetafileni, uhlale ngokuchanekileyo, ugcine iinyawo zakho zithi tyaba phantsi kwaye umqolo wakho uthe nkqo. Ngexesha lokulala, kuya kufuneka ulale ngecala kwaye ubeke umqamelo entloko kunye nomnye phakathi kwemilenze yakho. Jonga iingcebiso ezi-5 zokufezekisa ukuma okuchanekileyo.

5. Iinzame eziphindaphindwayo

Umsebenzi ofuna ukuphindaphinda imizamo yomzimba enokubangela uxinzelelo okanye ukonzakala kwemisipha kubangele iintlungu zomqolo kwingingqi enxulumene nomzamo. Eminye imisebenzi ibeka umngcipheko ophezulu weentlungu zangasemva ngenxa yemizamo ephindaphindwayo enje ngabasebenzi bezokwakha, oomatshini kunye nabongikazi, umzekelo.

Kwenziwe ntoni: efanelekileyo kukuphepha ukuthwala ubunzima obukhulu kakhulu. Ukuba oku akunakwenzeka, kuya kufuneka wabelane ngobunzima, sebenzisa inqwelo okanye ucele umntu osebenza naye akuncede. Ukolula ngaphambi kokuqala umsebenzi kubalulekile kuba kuyanceda ukulungiselela izihlunu zomsebenzi. Jonga ezona ndawo zilula zintlungu.

6. Uxinzelelo olugqithisileyo

Uxinzelelo yindlela ebonakalayo kunye neemvakalelo zokuphendula kwiziganeko zemihla ngemihla. Kwiimeko zoxinzelelo olugqithisileyo, umzimba ukhupha iihormoni kwigazi, njenge-cortisol, enokubangela ukuqina kwemisipha okanye uxinzelelo. Ke, iintlungu zomqolo, ngakumbi kwi-lumbar, zinokunxulunyaniswa noxinzelelo.

Kwenziwe ntoni: kubalulekile ukuba kuvavanyo lwezonyango ukuze kupheliswe ezinye izizathu zentlungu. Ukongeza, ukulandela ugqirha wezengqondo kunokunceda ekuchongeni nasekuxazululeni unobangela woxinzelelo. Funa ukwenza izinto ezinika ulonwabo njengokuhamba, ukupeyinta, iyoga, umzekelo, ukunceda ukunciphisa uxinzelelo. Jonga iingcebiso ezisi-7 zokulawula uxinzelelo.

7. I-Fibromyalgia

I-Fibromyalgia yimeko yentlungu engapheliyo apho umntu ejonge khona iintlungu kwiindawo ezahlukeneyo zomzimba. Akukho sizathu sithile, nangona kunjalo, ezinye iimeko ezinje ngoxinzelelo kunye nokulala okungalunganga kunokubangela i-fibromyalgia, ebangela ukuqina kwemisipha, esisizathu sobuhlungu beqolo obunokubakho nakweyiphi na indawo yomqolo.

Kwenziwe ntoni: unyango lwe-fibromyalgia kufuneka lwenziwe nge-anti-depressants kunye ne-analgesics eboniswe ngugqirha. Kwiintlungu ezibuhlungu, unyango lomzimba lunceda ukuphumla izihlunu kunye nokulawula iintlungu. Utshintsho kwindlela ophila ngayo, njengokutya ukutya okunesondlo kunye nokwenza imisebenzi yomzimba eboniswe ngugqirha okanye ngutitshala womzimba, ikuvumela ukuba unciphise uxinzelelo kunye nokuphucula ukulala, okunceda ukuthintela ukuqala kwentlungu. Funda ngakumbi malunga ne-fibromyalgia kunye nendlela yokunciphisa iimpawu.

8. Idiski yeHerniated

Iidiski ze-Herniated zenzeka xa ulusu lwediski ye-vertebral lunomonakalo njengokuqhekeka, lubangela iintlungu emqolo. Xa oku kusenzeka, imixholo engaphakathi kwidiski ye-vertebral inokugcwala kwaye ibangele uxinzelelo lwe-nerve, ekhokelela kwintlungu kwimilenze okanye kwiingalo, kuxhomekeke kwingingqi echaphazelekayo. I-disc ye-Herniated ixhaphake kakhulu kumqolo osezantsi, kodwa inokwenzeka nakwindawo yentamo. Funda ngakumbi ngeediski ze-herniated.

Kwenziwe ntoni: Iimpawu zediski ye-herniated inokunyamalala kwiinyanga ezi-1 ukuya kwezi-3. Nangona kunjalo, iintlungu zingalawulwa nge-analgesics kunye neyeza ezichasayo ezichasayo ezibekwe ngugqirha, i-physiotherapy, i-osteopathy kunye nokuzivocavoca okuboniswe ngugqirha womzimba ukulungisa umhlana kunye nokuqinisa izihlunu. Nangona kubonisiwe okuncinci, kwezinye iimeko ezinzima kakhulu, utyando lunokuba yimfuneko.

9. I-Ankylosing spondylitis

I-Ankylosing spondylitis kukudumba komqolo, amalungu amakhulu kunye neenzwane nezandla. Luhlobo lwe-arthritis emqolo exhaphake kakhulu emadodeni kunabafazi. Intlungu yomqolo ihlala imbi ebusuku nasekuseni, ngenxa yokuqina kwemisipha yomqolo.

Kwenziwe ntoni: ugqirha wamathambo okanye ugqirha wamathambo kufuneka kuboniswane naye ukuze kuqalwe olona nyango lufanelekileyo, oluqhele ukwenziwa nge-anti-inflammatories, analgesics kunye ne-relaxant muscle, ukongeza kwiindlela zokubuyisela kwimeko yesiqhelo eziphucula ukuhamba kunye noncedo ekulawuleni iintlungu. Jonga ukuba unyango lwe-ankylosing spondylitis lwenziwa njani.

10. I-Scoliosis, kyphosis okanye i-Lordosis

I-Scoliosis kukugobeka okungaqhelekanga komqolo oqhele ukwenzeka ebuntwaneni kwaye, xa ungafumaniswanga kwaye uphathwe, kunokubangela iintlungu emqolo.

I-Kyphosis kukugoba komqolo, okwaziwa ngokuba yi-hump. Ezinye zezinto zinokubangela i-kyphosis enjengokuthwala ubunzima obugqithisileyo, ukungahambi kakuhle komzimba, ukwenza umthambo ogqithisileyo kunye nokusebenzisa kakhulu iselfowuni. Ukongeza, i-osteoporosis, trauma kunye tumors kunokubangela i-kyphosis.

I-Lordosis, njenge-kyphosis, sisiseko somqolo, kodwa i-curvature isemqolo. Izizathu zahluka njengokutyeba kakhulu, i-osteoporosis kunye nosulelo kwiidiski ze-vertebral, umzekelo.

Kwenziwe ntoni: Unyango lwe-scoliosis, kyphosis kunye ne-Lordosis yi-physiotherapy, i-RPG okanye i-pilates ukomeleza umqolo kunye nemisipha. Ngamanye amaxesha, kunokuba yimfuneko ukusebenzisa iivesti zamathambo okanye ii-insoles ukugcina umqolo kwindawo efanelekileyo. Kwiimeko zentlungu ebukhali, iziyobisi ezichasayo kunye ne-analgesics ezimiselweyo ngugqirha zingasetyenziswa.