Kutheni le nto umqolo wam osezantsi uqaqamba xa ndikhohlela?

Umxholo

• Izinto ezibangela iintlungu ezisezantsi xa ukhohlela
• Ukuthintela iintlungu ezisezantsi xa ukhohlela
• Izizathu ukuba umqolo wakho osezantsi ubuhlungu kwaye wenzeni
• Guqula umatrasi wakho
• Uxinzelelo loxinzelelo
• Sebenzisa inkxaso xa uhleli
• Nxiba izihlangu ezixhasayo
• Zilolonge ngokufanelekileyo
• Phucula indlela omi ngayo
• Zifudumeze uze uhlambe umzimba phambi kokuba wenze umthambo
• Zifundise ngokufanelekileyo ukuthintela ukwenzakala emsebenzini
• Lawula ukulimala kwangaphambili
• Olunye unyango
• Nini ukubona ugqirha
• Phatha umqolo wakho kunye nokukhohlela kwakho

Ushwankathelo

Umqolo wakho uhamba kakhulu xa umzimba wakho ophezulu ushukuma, kubandakanya xa ukhohlela. Njengoko ukhwehlela, unokubona amagxa akho egobile kwaye umzimba wakho uncike phambili. Kuba ukukhwehlela kuchaphazela indawo yomzimba wakho, unokuziva iintlungu xa ukhohlela.

Ukuhamba phambili kunokubangelwa kukukhohlela kushukumisela umva osezantsi ngokunjalo. Ubuhlungu kumqolo ongezantsi bunokusasazeka ezinqeni nasemilenzeni. Intlungu inokuba luphawu lwengxaki nomqolo wakho osezantsi.

Izinto ezibangela iintlungu ezisezantsi xa ukhohlela

Ngamanye amaxesha, iintlungu zangasemva zinokubangelwa kukukhohlela okungapheliyo. Isenzo sokukhwehlela sinokubeka uxinzelelo ngasemva kwaye siyenze ikhontrakthi ngaphezulu kwesiqhelo. Nangona kunjalo, xa ukukhwehlela kunganyangeki, iintlungu zihlala zibangelwa ngumcimbi onomqolo.

Iintlungu ezisezantsi ezinokubangela izizathu ezininzi. Ezinye zezizathu eziqhelekileyo zibandakanya:

• Idiski yeHerniated. Iidiski yimisipha phakathi kwamathambo omqolo wakho. Idiski ye-herniated (okanye idiski eqhekekileyo okanye etyibilikileyo) yenzeka xa indawo ethambileyo yediski ityhalela ngaphandle kwindawo enzima.
• Uhlobo lwemisipha. Uxinzelelo lunokuchaphazela umsipha okanye ithenda. Ngasemva, umsipha okanye ithenda inokutsalwa, ikrazuke, okanye ijijeke.
• Ukuqunjelwa kwezihlunu. I-sprain ichaphazela iigaments ezidibanisa amathambo ngokudibeneyo. Ngomsipha, iigaments ziyolulwa okanye zikrazuke.
• Ukudumba kwezihlunu. Spasms kunye necramp zenzeka xa umsipha ungenakuphumla emva kokungena. I-spasms inokuhlala imizuzwana ngaphezulu kwemizuzu eli-15 ngexesha. Ngamanye amaxesha, uyakubona ukuxubana kwezihlunu. Imisipha inokuba nzima ngakumbi okanye ijongeke ngokwahlukileyo kunesiqhelo.

Ukuthintela iintlungu ezisezantsi xa ukhohlela

Zama ukugcina iarch yendalo emqolo xa ukhohlela, endaweni yokuzingela phambili. Ukugcina amagxa akho ezantsi (cinga ngabo njengokusuka ezindlebeni zakho) kunokukunceda umqolo wakho uphumle xa ukhohlela.

Ukuba ubeka isandla phantsi phantsi njengetafile okanye kwikhawuntari xa ukhohlela, oku kunceda umqolo ungacinezeli.

Izizathu ukuba umqolo wakho osezantsi ubuhlungu kwaye wenzeni

Zininzi izizathu zokuba kutheni unokuba neentlungu ezisezantsi xa ukhohlela. Ezinye kulula ukuzilungisa, ngelixa ezinye zisenokufuna unyango. Nazi ezinye zezizathu eziqhelekileyo zentlungu ebuyayo kunye neengcebiso zokufumana isiqabu:

Guqula umatrasi wakho

Ukuba umatrasi wakho ungaphezulu kweminyaka emi-5 ukuya kweli-7 ubudala, kusenokwenzeka ukuba lixesha lokuwutshintsha. Zama umatrasi oqinileyo okanye othambileyo, nokuba ukhetha wuphi umva. Uphawu lukamatrasi oludala luba phakathi okanye apho ulele khona.

Uxinzelelo loxinzelelo

Uxinzelelo, nokuba lolwasemzimbeni okanye lweemvakalelo, ludala ukubangela uxinzelelo lomzimba. Ukuba uxinzelelo lubangelwa kukukhohlela uqobo, zama ukukhululeka endaweni yokuzama ukulwa nokukhohlela. Ukufumana uxinzelelo lweemvakalelo, ungawanciphisa amanqanaba oxinzelelo ngokuzilolonga ngokuphefumla, ukushicilela iindaba kunye nezinye iindlela zokuzinyamekela.

Sebenzisa inkxaso xa uhleli

Imisebenzi emininzi ifuna ukuhlala ixesha elide. Xa uhleli, unokufumana uzingelwe kancinci kwikhompyuter yakho okanye kwenye indawo ekubhekiswa kuyo. Ngokufanelekileyo, ngaphambi kokuba umqolo wakho uve kabuhlungu, sukuma ujikeleze. Ngaphandle kokuma kunokunceda, kunye nokuba nesihlalo se-ergonomic kunye nokuseta umsebenzi.

Xa uhleli, gcina umqolo wakho esihlalweni sakho. Iingalo zakho kufuneka zibe kwi-angle engama-75 ukuya kuma-90 xa uhleli edesikeni. Iinyawo zakho mazibe tyaba phantsi. Sebenzisa ukuphumla kweenyawo ukuba iinyawo zakho azikwazi ukufikelela kumgangatho.

Nxiba izihlangu ezixhasayo

Iinyawo zakho zixhasa imilenze yakho, exhasa umqolo wakho. Ukunxiba izihlangu ezingonwabisiyo kunokubeka uxinzelelo emqolo. Xa ukhangela izihlangu, khetha ezineearches ezifanelekileyo kunye nenkxaso, kwaye uqiniseke ukuba zilingana ngokufanelekileyo. Hamba ujikeleze ivenkile ukuze ubone ukuba baziva njani. Qwalasela isiseko somqamelo.

Zilolonge ngokufanelekileyo

Ukulimala okugqithisileyo kunokwenzeka xa usenza umthambo kakhulu ngokukhawuleza, okanye ukuba uzilolonga ngendlela engafanelekanga. Ukuthintela ukusebenzisa gwenxa, thengisa ukusebenza komzimba wakho kancinci kancinci kwaye uqiniseke ukuba usebenzisa ubuchule obufanelekileyo kunye nezixhobo.

Phucula indlela omi ngayo

Xa uhamba, jonga ngqo phambili kwaye ugcine intloko yakho ilungelelene ngaphezu komqolo wakho. Musa ukuwisa amagxa akho. Inyathelo ukusuka kwisithende ukuya ezinzwaneni. Ukuzilolonga okuthile kunokukunceda ukuba uphucule ukuma kwakho.

Zifudumeze uze uhlambe umzimba phambi kokuba wenze umthambo

Ngaphambi kokuba wenze nayiphi na imisebenzi yomzimba, qiniseka ukufudumala kwaye wolule. Sela amanzi amaninzi kwaye uphephe ukuzilolonga kumaqondo ashushu ashushu. Ngaphandle koko, unokufumana i-spasm ye-muscle engabangela ukuba umqolo wakho wenzakalise xa uhamba kamva, kubandakanywa nokukhwehlela.

Zifundise ngokufanelekileyo ukuthintela ukwenzakala emsebenzini

Eminye imisebenzi ifuna ukuphakanyiswa, ukugoba, ukutsala kunye nokutyhala. Ukuba oku kuyinyani kuwe, qiniseka ukuba uqeqeshwa ngokufanelekileyo ngendlela yokwenza le misebenzi ngendlela exhasa umzimba wakho. Kananjalo jonga ukuba ungalungelelanisa indawo yakho yokusebenza ukuze unciphise okanye uphephe uxinzelelo kumqolo wakho.

Lawula ukulimala kwangaphambili

Ukuba ukhe wehlelwa kukulimala emva kwixa elidlulileyo, unokuba nakho ukufumana enye ingozi. Sebenza nogqirha wakho ukugcina umqolo wakho usempilweni ngakumbi. Oku kunokubandakanya umthambo okhethekileyo kunye nolwazi lweempawu zokulumkisa.

Olunye unyango

Olunye unyango lweentlungu zangasemva xa ukhohlela lubandakanya unyango lwamandla okunyusa amandla ombane, unyango lomzimba, ukuthambisa, ukuphelisa umzimba, amayeza kagqirha, kunye nokuqiniswa kunye neebhande.

Nini ukubona ugqirha

Ukuba iintlungu zakho zangasemva azibi bhetele kwiiveki ezimbini, bona ugqirha wakho.

Kuya kufuneka ubone ugqirha wakho ukuba ufumana oku kulandelayo ngentlungu yakho yangemva:

• iintlungu ezingapheliyo ezimbi ebusuku
• ifiva
• ukulahleka kwesinyi okanye ukulawula amathumbu
• ukuphazamiseka, ubuthathaka, okanye ukubetha emlenzeni omnye okanye zombini
• iintlungu ezilandela umothuko, njengokuwa
• Ukuqaqanjelwa sisisu
• ukwehla kobunzima obungachazwanga

Kuya kufuneka ubonane nogqirha wakho ukuba uhlangabezana nokukhohlela okungapheliyo. Ukuqonda nokunyanga unobangela wokukhohlela kwakho kungahamba indlela ende yokunciphisa ukungonwabi kunye nokuphucula impilo yakho iyonke.

Phatha umqolo wakho kunye nokukhohlela kwakho

Ukuba umqolo wakho ubuhlungu xa ukhohlela, kunokwenzeka ukuba kubekho umba ngomqolo wakho ofuna ukusonjululwa. Isikhundla umzimba okuso xa ukhohlela sinokwenza ukuba iimpawu zakho zangasemva zibe mbi. Sebenza nogqirha wakho ukuze ufumanise ukuba kutheni umqolo wakho ubuhlungu. Kananjalo jonga ugqirha ukuba unakhohlela okungapheliyo.