Iindlela ezi-7 zokuthomalalisa iintlungu zokukhulelwa

Umxholo

• Yintoni omele uyenze ukulwa iintlungu emva kokuba ukhulelwe
• Ngaba kuyinto eqhelekileyo ukuba neentlungu zangasemva xa ukhulelwe?
• Ungaziphepha njani iintlungu zangasemva ngexesha lokukhulelwa
• Yintoni enokubangela iintlungu zangasemva xa ukhulelwe
• Uya nini kwagqirha

Ukuthomalalisa iintlungu zomqolo ngexesha lokukhulelwa, umfazi okhulelweyo angangqengqa ngomqolo egobe amadolo kwaye iingalo zoluleke ecaleni komzimba, egcina umqolo wonke uhleli kakuhle phantsi okanye kumatrasi oqinileyo. Esi sikhundla sihlala kakuhle kwi-vertebrae, sisusa ubunzima ngasemva, ngaloo ndlela sinciphisa iintlungu zangasemva kwimizuzu embalwa.

Umqolo obuhlungu yimeko eqhelekileyo eyenzeka kwabafazi abasi-7 kwabali-10 abakhulelweyo, kwaye ichaphazela ikakhulu abakwishumi elivisayo, abasakhulayo, abasetyhini abatshayayo kunye nabo sele benemeko yeentlungu zangaphambi kokukhulelwa.

Yintoni omele uyenze ukulwa iintlungu emva kokuba ukhulelwe

Izicwangciso ezifanelekileyo zokuphelisa iintlungu ezisezantsi ngexesha lokukhulelwa zezi:

1. Sebenzisa i-compress eshushu: ukuthatha ibhafu eshushu, ukwalathisa ijethi yamanzi ukusuka kwishawari ukuya kwindawo apho kubuhlungu khona okanye ukufaka ibhotile yamanzi ashushu ngasemva yindlela elungileyo yokuthomalalisa iintlungu. Ukongeza, uxinzelelo olufudumeleyo ngeoyile efunekayo ye-basil okanye ye-eucalyptus kwingingqi echaphazelekayo, kwimizuzu eli-15 ukuya kwezi-4 amaxesha ngemini inokunceda;
2. Sebenzisa imiqamelo phakathi kwemilenze yakho ukuze ulale ngecala lakho, okanye phantsi kwamadolo xa ukulala ujonge phantsi kunceda ukulungiselela ngcono umqolo, ukunciphisa ukungonwabi;
3. Ukwenza umyalezo: umva kunye nomlenze wokuthanjiswa unokwenziwa ngeoyile yealmondi mihla le ukuze unciphise uxinzelelo lwemisipha. Jonga izibonelelo kunye nokungqinelana nokuthanjiswa xa ukhulelwe.
4. Ukolula: Thetha ngomqolo imilenze igobile, ubambe umlenze omnye ngexesha, ubeka izandla zakho emva kwamathanga akho. Ngale ntshukumo i-lumbar spine iyalungiswa izisa ukukhawuleza kwangoko kwiintlungu zomqolo. Ukolula kufuneka kugcinwe ubuncinci umzuzu omnye ngexesha, ukulawula ukuphefumla kwakho kakuhle.
5. Umzimba wonyango: kukho iindlela ezahlukeneyo ezinokusetyenziswa, ezinje nge-kinesio tape, ubuqhetseba bomqolo, ipompage kunye nezinye ezinokusetyenziswa ngugqirha womzimba ngokwemfuneko;
6. Sebenzisa izilungiso: Ngamanye amaxesha, kunokuba yimfuneko ukufaka ioyile yokuthintela ukudumba efana neCataflan, kwaye kwezi meko, thetha nogqirha ngaphambi kokuyisebenzisa. Ukuthatha amayeza omlomo, anje ngeDipyrone kunye neParacetamol kunokwenzeka ngamaxesha obuhlungu obukhulu, kodwa akukhuthazwa ukuthatha ngaphezulu kwe-1g ngosuku, ngaphezulu kweentsuku ezi-5. Ukuba kukho imfuneko enjalo, kufuneka kuboniswane nogqirha.
7. Zilolonge rhoqo: Ukhetho olufanelekileyo yi-hydrokinesiotherapy, ukuqubha, iYoga, ii-Clinical Pilates, kodwa uhambo lwemihla ngemihla, malunga nemizuzu engama-30, lukwanazo neziphumo zokuthomalalisa iintlungu.

Bona yonke into onokuyenza ukuze uzive ulungile kule vidiyo:

Ngaba kuyinto eqhelekileyo ukuba neentlungu zangasemva xa ukhulelwe?

Iqhelekile into yokuba abasetyhini abakhulelweyo baqale ukuva iintlungu kwangoko xa bekhulelwe ngenxa yokwanda kweprogesterone kunye ne-relaxin egazini, nto leyo ebangela ukuba imithambo yomqolo kunye ne-sacrum ikhululeke, ekhuthaza iintlungu, ezinokubakho phakathi komqolo okanye ekupheleni komqolo.

Ubukho beentlungu zangasemva ngaphambi kokukhulelwa kukonyusa namathuba abasetyhini abanolu phawu ngexesha lokukhulelwa, kanye kwikota yokuqala, kwaye kwamanye amabhinqa iintlungu zonyuka ngokuthe chu ngokuqhubela phambili kokukhulelwa.

Ungaziphepha njani iintlungu zangasemva ngexesha lokukhulelwa

Ukuthintela iintlungu zangasemva ngexesha lokukhulelwa kubalulekile ukuba kubunzima obulungileyo ngaphambi kokuba ukhulelwe. Ukongeza, kubalulekile:

• Musa ukubeka ubunzima ngaphezulu kwe-10 kg ngexesha lokukhulelwa lonke;
• Sebenzisa izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana Inkxaso yabasetyhini abakhulelweyo xa isisu siqala ubunzima;
• Yenza umthambo wolule yemilenze kunye nomqolo yonke imihla kusasa nasebusuku. Funda ukuba ungayenza njani: Ukuzolula imithambo xa ukhulelwe;
• Njalo gcina umva wakho ume nkqo, ehleli naxa ehamba.
• Kuphephe ukuphakamisa iintsimbi, kodwa ukuba kunyanzelekile ubambe loo nto kufutshane nomzimba wakho, uguqa ngamadolo kwaye ugcine umqolo wakho ume nkqo;
• Kuphephe ukunxiba izithende eziphakamileyo kunye neembadada ezicaba, ukhetha izicathulo ezinobude obuyi-3 cm, zikhululekile kwaye ziqinile.

Ngokusisiseko, iintlungu zangasemva ekukhulelweni zenzeka kuba umva ongezantsi ugxininisa ukugoba kwawo ngokukhula kwesibeleko esingaphambili, esijika sitshintshe isikhundla se-sacrum, esiba ngaphezulu ngokuthe tyaba, ngokunxulumene ne-pelvis. Kwangokunjalo, ummandla we-thoracic nawo kufuneka uvumelane nokukhula komthamo wamabele kunye notshintsho kwingingqi ye-lumbar, kwaye uphendule kolu tshintsho, ukonyusa i-dorsal kyphosis. Iziphumo zolu tshintsho ziintlungu zangasemva.

I-Kinesio Tape ngokuchasene neentlungu ezisezantsi

Yintoni enokubangela iintlungu zangasemva xa ukhulelwe

Umqolo obuhlungu xa ukhulelwe uhlala ubangelwa kukutshintsha kwemisipha kunye neligament. Le ntlungu iphantse ihlale iba mandundu xa umfazi okhulelweyo emile okanye ehleli ixesha elide, xa ethatha into phantsi ngokungafanelekanga, okanye enemisebenzi edinisayo ebangela ukudinwa kakhulu.

Ezinye zeemeko ezinokwandisa olu phawu yimisebenzi yasekhaya okanye yobungcali, umzamo wokuphindaphinda, kufuneka ume iiyure ezininzi okanye uhlale iiyure ezininzi. Omncinci umfazi okhulelweyo, maninzi amathuba okuba abe neentlungu zangasemva ukusukela ekuqaleni kokukhulelwa.

Esinye isizathu sokuqaqanjelwa ngumqolo ekukhulelweni yi-sciatica, eyomelele kakhulu, ebonakala ngathi 'ibambe umlenze omnye', yenza kube nzima ukuhamba nokuhlala phantsi, okanye okuhamba nokuhlaba okanye ukutshisa. Ukongeza, ekupheleni kokukhulelwa, emva kweeveki ezingama-37 zokukhulelwa, ukubetheka kwesibeleko kunokubonakalisa njengentlungu eqaqambileyo ebonakala ngendlela enesingqi kwaye iyadamba kuphela emva kokuba umntwana ezelwe. Jonga indlela yokuchonga ukusikwa ukuze ufumane ixesha elifanelekileyo lokuya esibhedlele.

Nangona kunqabile, iintlungu zangasemva ezingadambisiyo nokuphumla, kwaye ezihlala zihleli emini nasebusuku zingabonisa into ebaluleke ngakumbi kwaye ke olu luphawu olungafanele ukuhoywa.

Uya nini kwagqirha

Umqolo obuhlungu ekukhulelweni akusoloko kuyingozi, kodwa umfazi okhulelweyo kufuneka aye kwagqirha ukuba iintlungu zangasemva zihlala zikho nasemva kwazo zonke iindlela zokuzikhulula okanye xa zinamandla kangangokuba zimthintele ukuba angalali okanye enze imisebenzi yakhe yemihla ngemihla. Ukongeza, ugqirha kufuneka kuboniswane naye xa iintlungu zomqolo zivela ngesiquphe okanye zikhatshwa zezinye iimpawu, ezinje ngokuba noburharha okanye ukuphefumla kancinci.

Iintlungu ezisezantsi zokukhulelwa akufuneki zingahoywa kuba zibangela ukonakala kwempilo, kwaye zonakalisa ubuthongo, imeko yobomi bemihla ngemihla, ukunciphisa ukusebenza emsebenzini, ubomi boluntu, imisebenzi yasekhaya kunye nokuzonwabisa, kwaye kungazisa neengxaki zemali ngenxa ukuba kude nomsebenzi.