Ungathintela njani kwaye uphathe njani iNtamo eQinisekileyo: Unyango kunye nokuzivocavoca

Umxholo

• Ukuthintela intamo eqinile
• Yenza indawo yokusebenza ye-ergonomic
• Beka umda ukuba ujonga ixesha elingakanani kwi-smartphone
• Musa ukuqhuba ixesha elide ngexesha
• Yolula
• Guqula indawo yakho yokulala
• Unyango lwentamo eqinile
• Faka ubushushu okanye umkhenkce
• Thatha iintlungu ze-OTC
• Yolula kodwa uphephe ukuhamba ngequbuliso
• Fumana umyalezo
• Zama ukwenza i-acupuncture
• Cinga ngononophelo lwe-chiropractic
• Nciphisa ukusebenza komzimba
• Ukunciphisa uxinzelelo
• Zilolonge rhoqo
• Lungisa indawo okulala kuyo
• Nini ukubona ugqirha
• Ukuthatha

Ushwankathelo

Intamo eqinile ingaba buhlungu kwaye iphazamise imisebenzi yakho yemihla ngemihla, kunye nokukwazi kwakho ukulala ubusuku obuhle. Ngo-2010, kwaxelwa uhlobo oluthile lwentlungu kunye nokuqina.

Elo nani liyonyuka ngokusetyenziswa okuxhaphakileyo kwezixhobo zefowuni kunye neekhompyuter, ezinyanzela abantu ukuba bagoce iintamo zabo kwii-angles ezingathandekiyo. Ngapha koko, ukujonga phantsi kwifowuni yakho, ilaptop, okanye ezinye izixhobo sesona sizathu siqhelekileyo sxinzelelo lwentamo. Esi sikhundla sokuzingela sibeka ubunzima kwiimisipha kunye nezicubu ezithambileyo zentamo yakho.

Ezinye izizathu zinokubandakanya:

• ukuma kakuhle
• umhlathi odibeneyo
• uxinzelelo
• intshukumo ephindaphindekayo yentamo
• osteoarthritis
• intamo okanye ukwenzakala emqolo

Siza kujonga iindlela zokunceda ukunciphisa ukuqina kwentamo kunye nentlungu kunye neendlela zokuthintela iintlungu.

Ukuthintela intamo eqinile

Amaxesha amaninzi, unokuthintela intamo elukhuni notshintsho kwindlela ophila ngayo kunye nezixhobo zasemsebenzini ze-ergonomic. Ukuthintela kunokuthetha ukwaphula imikhwa emibi, njengokuma kakubi. Ukongeza, ukuzilolonga rhoqo kunokuzomeleza izihlunu zakho kwaye kuzenze zibe ngaphantsi kokufumana uxinzelelo okanye ukonzakala.

Kwakhona, ukungatshayi okanye ukuyeka ukutshaya kunokunceda ukukhusela iintlungu zentamo. Ukuyeka kunokuba nzima. Thetha nogqirha wakho ukwenza isicwangciso sokuyeka ukutshaya esikulungeleyo.

Yenza indawo yokusebenza ye-ergonomic

Abantu abaninzi basebenza kwidesika yekhompyutha iiyure ezisibhozo suku ngalunye. Oku kunokuba negalelo kwintamo elukhuni, kunye nezinye izifo. Nazi ezinye zeendlela zokuthintela ukuqina kwentamo emsebenzini:

• Lungisa isitulo sakho kwindawo efanelekileyo kunye neenyawo zakho ezicaba emgangathweni kunye namadolo akho asezantsi kunesinqe sakho.
• Sebenzisa ukuma kwe-ergonomic ngelixa uhleli, umqolo wakho uthe tye kunye nenqanaba leengalo kwidesika.
• Lungisa ikhompyuter yakho ukuze ikwinqanaba lemehlo.
• Sebenzisa ikhibhodi ye-ergonomic kunye nemouse.
• Yima ukolula kwaye uhambe iyure nganye.

Beka umda ukuba ujonga ixesha elingakanani kwi-smartphone

Ukuhlala ujonge phantsi kwifowuni yakho kutsala kwimisipha yakho yentamo kwaye ubeka uxinzelelo rhoqo kuyo. Ukuba kufuneka usebenzise i-smartphone rhoqo, zama ezinye zezi ngcebiso ukunciphisa uxinzelelo lwentamo yakho:

• Bamba ifowuni yakho kwinqanaba lemehlo.
• Musa ukubamba ifowuni yakho phakathi kwegxalaba lakho nendlebe.
• Sebenzisa ii-earbuds okanye ii-headphone.
• Thatha ikhefu kwifowuni yakho ngeyure.
• Emva kokusebenzisa ifowuni yakho, zolula ukuze ukhulule izihlunu zakho.

Musa ukuqhuba ixesha elide ngexesha

Njengokuhlala edesikeni yakho imini yonke, ukuhlala emva kwevili lemoto yakho kunokuchaphazela intamo yakho. Ukuba kufuneka uqhube ixesha elide, Nazi ezinye iingcebiso zokuthintela intamo elukhuni:

• Thatha ikhefu lokuma uzolule.
• Cwangcisa i-alamu ukukhumbuza ukuba ujonge ukuma kwakho ngelixa uqhuba.
• Beka isihlalo sakho kwindawo ekubonelela ngeyona nkxaso kwaye ikubeke kwimeko entle.
• Musa ukubhala kunye nokuqhuba. Akukho mthethweni, kuyingozi, kwaye kubi entanyeni yakho ukuphindaphinda ukujonga phezulu naphantsi kwifowuni yakho ukuya endleleni.

Yolula

Ukuyeka ukuzolula ngamaxesha athile yindlela entle yokunceda ukunqanda ukufumana intamo elukhuni. Ukolula kubandakanya:

• Qengqa amagxa akho ngapha nangapha.
• Cinezela igxalaba lakho kunye izihlandlo ezininzi.
• Cothisa indlebe yakho egxalabeni lakho kwicala ngalinye.
• Kancinci ujike intloko yakho ngapha nangapha.

Guqula indawo yakho yokulala

Isikhundla olala kuso ebusuku sinokuchaphazela nentamo yakho. Ukulala ngecala lakho okanye umqolo wakho ubeka ubunzima obuncinci entanyeni yakho kunokulala esiswini sakho. Xa ulele esiswini sakho, unyanzela intamo yakho ukuba icinezele ixesha elide kwaye oku kunokubangela iintlungu kunye nokuqina.

Ukuba ulala ngecala lakho konke okanye inxenye yobusuku, ungathenga umqamelo ngenkxaso yentamo.

Unyango lwentamo eqinile

Ukuba unentamo elukhuni, eqinileyo, ungazama iindlela ezininzi zokunciphisa iintlungu kunye nokunciphisa ukuqina. Uninzi lonyango lungasetyenziselwa ukuthintela.

Faka ubushushu okanye umkhenkce

Faka isicelo somkhenkce kangangemizuzu engama-20 amaxesha ambalwa ngemini ukunceda ukukhulula ukudumba kwentamo. Unokutshintsha phakathi kokufaka umkhenkce nobushushu. Ukuhlamba ngamanzi ashushu okanye ishawa okanye ukusebenzisa iphedi yokufudumeza nako kunokunceda.

Thatha iintlungu ze-OTC

Ukunciphisa iintlungu ezingaphezulu kwekhawuntara ngolu hlobo lulandelayo kunokunceda ukunciphisa iintlungu:

• ibuprofen (Motrin, Advil)
• I-naproxen sodium (iAleve)
• i-acetaminophen (iTylenol)

Yolula kodwa uphephe ukuhamba ngequbuliso

Ukolula kunokunceda ekupheliseni iintlungu kunye nokuqina, kwaye kuthintele kwixesha elizayo. Kubalulekile ukolula ngobunono nangokucothayo. Ukuhamba ngesiquphe kunokubangela ukudumba, iintlungu kunye nokwenzakala okungaphezulu. Faka iphedi yokufudumeza okanye uthathe ishawa eshushu ngaphambi kokuzolula.

Ukolula kubandakanya:

• Qengqa amagxa akho ngasemva kwaye uye phambili kwisangqa.
• Cinezela igxalaba lakho kunye kwaye ubambe indawo okomzuzwana, emva koko uphinde.
• Kancinci ujike intloko yakho ngapha nangapha.

Fumana umyalezo

Ukuphululwa ngugqirha oqeqeshiweyo kunokunceda ukukhulula kwaye wolule intamo yakho kunye nezihlunu zangasemva.

Zama ukwenza i-acupuncture

Ukwenza i-acupuncture kubandakanya ukufaka iinaliti kwiindawo ezithile zoxinzelelo emzimbeni wakho. Ngelixa uphando olungaphezulu lwesayensi luyafuneka ukuchonga izibonelelo eziqinisekisiweyo, i-acupuncture yenziwa amawaka eminyaka kunyango lwaseMpuma. Ndwendwela kuphela ugqirha oqinisekisiweyo oneenaliti ezingenazintsholongwane.

Cinga ngononophelo lwe-chiropractic

I-chiropractor enelayisensi inokusebenzisa izihlunu kunye namalungu ukubonelela ngeentlungu. Olu hlobo lonyango alunakukhathazeka okanye lube buhlungu kwabanye. Ungaxoxa ngentuthuzelo yakho nogqirha.

Nciphisa ukusebenza komzimba

Ukuba ukuqina kwentamo yakho kunye nentlungu iqalile emva kokwenza umsebenzi owenziwe ngokomzimba, kuya kufuneka uwunciphise loo msebenzi de ukuqina kusombulule. Nangona kunjalo, kuya kufuneka unqande ukuphakamisa okunzima kunye nemisebenzi enokuthi inyuse imisipha yakho yentamo nangaliphi na ixesha unentlungu yentamo.

Ukunciphisa uxinzelelo

Uxinzelelo lunokubangela ukuba uxineke izihlunu ezisentanyeni yakho. Ukunciphisa uxinzelelo kunokunceda ukunyanga nokukhusela iintlungu zentamo kunye nokuqina. Unokukhetha ukunciphisa uxinzelelo ngeendlela ezahlukeneyo, kubandakanya:

• Mamela umculo
• ukucamngca
• ukuthatha iholide okanye ikhefu, nokuba kungangeeyure ezimbalwa kude neofisi okanye imeko yoxinzelelo
• ukwenza into oyithandayo

Zilolonge rhoqo

Ukuzilolonga kunokunceda ukomeleza izihlunu zakho ukuthintela ukwenzakala. Ukuzilolonga kunokukunceda ukuba uphucule indlela omi ngayo ukuze ukhulule kwaye ukhusele ukuqina kwentamo. Ikwayindlela entle yokunciphisa uxinzelelo olunokubangela intamo yakho elukhuni.

Lungisa indawo okulala kuyo

Ukulungisa imeko yakho yokulala kunokunceda ukukhulula intamo elukhuni. Iindlela zokutshintsha indawo yakho yokulala zibandakanya:

• ukufumana umatrasi oqinileyo
• usebenzisa umqamelo wentamo
• ukulala kuphela emqolo okanye kwicala
• ukuphumla ngaphambi kokuba ulale
• ukunxiba isikhuseli somlomo ukuba utshixiza amazinyo ebusuku

Nini ukubona ugqirha

Ukuba iintlungu zakho zentamo ziphazamisa imisebenzi yakho yesiqhelo yemihla ngemihla, kuya kufuneka ubone ugqirha wakho. Ezinye izizathu zokuba kufuneka ufune unyango zezi:

• iintlungu ziqale emva kokonzakala okanye ukungqubana kwemoto
• iintlungu ezisasaza iingalo okanye imilenze yakho
• ubuthathaka kwiingalo zakho, ezandleni, okanye emilenzeni
• intloko ecaleni kwentlungu

Ezi zimpawu zongezelelekileyo zinokuba luphawu lwengozi enkulu entanyeni yakho, njengediski ye-herniated, i-pinched nerve, idiski ebabayo, okanye isifo samathambo.

Ukuthatha

Uninzi lwexesha, intamo eqinile eneentlungu ezincinci inokunyangwa ekhaya ngomkhenkce, ubushushu, kunye nokuzolula. Ukuba iintlungu zakho azipheli emva kweentsuku ezimbalwa okanye uneempawu ezongezelelweyo, kuya kufuneka ubone ugqirha.