Into ekufuneka uyazi ngokuNyanga izihlunu ezisezantsi

Umxholo

• Iimpawu zemisipha etsaliweyo kumqolo osezantsi
• Ngaba yimithambo yeepiniki okanye izihlunu ezitsaliwe kumqolo ongezantsi?
• Icala lasekhohlo iintlungu ezisezantsi
• Icala lasekunene leentlungu ezisezantsi
• Unyango lwezihlunu ezitsaliweyo kumqolo ongezantsi
• Faka isicelo somkhenkce okanye ubushushu
• Ulwaphulo-mthetho
• Ukuphulula
• Uxinzelelo
• Phumla
• Imisipha etyunjiweyo kwimithambo esezantsi yomqolo
• Ukujija
• Idolo litsala
• I-Hump / slump (okanye i-cat-cow pose)
• Nini ukubona ugqirha
• Imisipha etyunjiweyo ngexesha lokubuyisa elingaphantsi
• Ukuthintela ubunzima beemisipha ezisezantsi
• Yise kude

Ukuba ukhathazwa ziintlungu kumqolo wakho osezantsi, unenkampani eninzi. Malunga ne-4 kwaba-5 yabantu abadala bafumana iintlungu ezisezantsi eziseqolo ebomini babo. Kuzo, i-1 kwaba-5 ineempawu ezikhula zibe ngumcimbi wexesha elide, ngentlungu ehlala ixesha elingaphezulu konyaka.

Ewe ubudala, yinto ebalulekileyo, enabantu abaneminyaka engama-30 nangaphezulu ukuba neentlungu ezisezantsi rhoqo, kodwa zikho nezinye izizathu eziqhelekileyo zazo. Ixhaphake kakhulu ngenxa:

• ukulahleka kwamathambo endalo okunxulunyaniswa nokwaluphala
• ukungabikho komzimba
• ukutyeba kakhulu
• ukwenzakala emsebenzini, kubandakanya nokuphakamisa
• ukuma kakubi okanye ukuhlala kakhulu

Ngelixa ukuphuma kwesimo kunokufaka isandla kwingxaki, kwaneembaleki ezikumgangatho ofanelekileyo kunye nabantwana abancinci bafumana iintlungu ezisezantsi.

Iimpawu zemisipha etsaliweyo kumqolo osezantsi

Imisipha exineneyo kumqolo ongezantsi kunokuba buhlungu kakhulu. Ezi ziimpawu eziqhelekileyo onokuzifumana:

• umqolo wakho ubuhlungu ngakumbi xa ushukuma, kancinci xa uhlala uzolile
• iintlungu kumqolo wakho ziqengqelekela ezantsi ezimpundwini kodwa ngokungahlali zisolula ziye emilenzeni.
• izihlunu okanye izihlunu emqolo
• ukuhamba nzima okanye ukugoba
• ubunzima bokuma nkqo

Ngaba yimithambo yeepiniki okanye izihlunu ezitsaliwe kumqolo ongezantsi?

Isihlunu esitsalwayo senzeka xa ukrazula okanye ukolula ezinye zeentsinga zemisipha. Oku kunokwenzeka ukuba usebenze ngaphezulu kwemisipha okanye uyijijeke kakhulu. Uyakuthi uqaphele intlungu kunye nokudumba, kwaye indawo iya kuba yithenda ngaphandle kwebala. Unokwazi nokubona ubomvu okanye ukutyumka.

I-nerve edibeneyo, okanye ukunyanzeliswa kwentsholongwane, kwenzeka xa uxinzelelo kwindawo leyo ibangela ukuba iinjongo ze-nerve zivaliwe. Unokufumana intlungu, ukutshisa iintlungu kwindawo echaphazelekayo.

Ngelixa izihlunu ezitsaliweyo kumqolo wakho osezantsi zinokubangela i-nerve pinched, oku kunokubangelwa yidiski ye-herniated kumqolo wakho. Ukuba uziva uqaqanjelwa yintlungu efikelela emilenzeni, jonga ugqirha ngoko nangoko.

Icala lasekhohlo iintlungu ezisezantsi

Abantu abaninzi bafumana iintlungu zemisipha kwicala elinye kuphela lomqolo. Oku kunokubangelwa kukubuyekeza ilungu elidakumbileyo, njengethanga okanye idolo. Umzekelo, ukuba elinye lamalungu akho e-hip libuthathaka, unokuba ubeka uxinzelelo kwicala eliphambili lomqolo wakho osezantsi ukwenza loo nto.

Nangona kunjalo, iintlungu ezisezantsi kwicala lasekhohlo zinokubakho ngenxa:

• ukudumba okwenziwa sisilonda sikabhobhosi
• ukudumba komzimba
• iintso ezosulelekileyo okanye amatye ezintso ngakwelo cala
• Imiba ye-gynecological, njenge-fibroids

Icala lasekunene leentlungu ezisezantsi

Ubuhlungu kwicala elinye kuphela lomqolo ongezantsi kunokubangelwa kukusebenzisa izihlunu zakho ngendlela ethile. Umzekelo, ukuba umsebenzi wakho ufuna ukuba ujikeleze kwelinye icala, unokutsala izihlunu kwicala elinye kuphela lomqolo wakho.

Nangona kunjalo, ukuba iintlungu zakho zigxile kumqolo wakho osezantsi ngasekunene, kusenokwenzeka ngenxa:

• endometriosis okanye i-fibroids kwabasetyhini
• utyhalarha lwamatyhalarha emadodeni, apho isitya segazi esiya kwiimvavanyo sijijekile
• usulelo lwezintso okanye amatye ezintso kwela cala
• isihlomelo

Unyango lwezihlunu ezitsaliweyo kumqolo ongezantsi

Ukuba utsala umsipha ongezantsi, kukho izinto ezininzi onokukunceda ukunciphisa ukudumba kunye nentlungu.

Faka isicelo somkhenkce okanye ubushushu

Ngumbono olungileyo ukukhenkceza umva wakho kwangoko ukunciphisa ukudumba. Sukufaka ipakethe yomkhenkce ngqo kulusu lwakho, nangona kunjalo. Yisongele ngetawuli kwaye uyibeke kwindawo ebuhlungu kangangemizuzu eli-10 ukuya kwengama-20 ngexesha.

Emva kweentsuku ezimbalwa, ungaqala ukusebenzisa ubushushu. Qiniseka ukuba ungashiyi iphedi yokufudumeza ngaphezulu kwemizuzu engama-20 ngexesha kwaye ungalali nayo.

Ulwaphulo-mthetho

I-anti-the-counter (OTC) anti-inflammatories ezinje nge-ibuprofen (Advil) okanye naproxen (Aleve) inokunceda ukunciphisa ukudumba kunye nokudumba, ethi yona incede ekunciphiseni iintlungu. Ngelixa la mayeza anokusebenza ngokukuko, aneziphumo ebezingalindelekanga ezininzi ezinokubakho kwaye akufuneki zisetyenziswe ixesha elide.

Kwakhona, qiniseka ukuba amayeza akho akhoyo awasebenzisani ne-anti-inflammatories. Jonga iinguqulelo zabantwana ze-anti-inflammatories kwikhemesti yakho.

Ukuphulula

Ukuphulula kunokunceda ukunciphisa iintlungu kunye nokuphumla kwezihlunu ezixineneyo. Kukho iintlungu zokuphelisa iintlungu ze-OTC ezikhoyo ezinokuthi zisebenze kulusu lwakho.

Uxinzelelo

Ukucinezela izihlunu kunokunceda ukugcina ukudumba, kwaye oko kunceda ukugcina iintlungu zakho ziphantsi kolawulo.

Ukunyanzeliswa okusebenzayo kumqolo wakho osezantsi kuya kufuna ukubuyela umva. Ungayifaki ngokuqinileyo kwaye ungayishiyi ngalo lonke ixesha. Izihlunu zakho zifuna ukuhamba kwegazi ukuze ziphilise.

Phumla

Ngelixa ukuphumla ebhedini kunokuyithomalalisa intlungu yakho, akukhuthazwa ngaphandle kwamaxesha amafutshane. Zama ukulala ngomqolo ngomqamelo phantsi kwamadolo akho okanye phantsi amadolo egobile.

Ngelixa unokukufumanisa kuluncedo ukunciphisa umsebenzi wakho kwiintsuku ezimbalwa emva kokuba utsalile umqolo ongasemva, ukuphumla ixesha elide kunoko kunokubangela ukuba izihlunu zakho zibe buthathaka. Kungcono ukwakha ngokuthe ngcembe amandla akho ngokukhawuleza ngokukhawuleza.

Imisipha etyunjiweyo kwimithambo esezantsi yomqolo

Zininzi iindlela zokuzilolonga onokuzenza ukunceda ukunyanga okuphantsi. Ayizukunceda kuphela i-spasms zemisipha onokuba unayo, zenza umqolo wakho womelele ukuze kungabikho kwenzakala kwakhona.

Nazi iindlela ezimbalwa zokuzilolonga. Thatha kancinci kwaye uhambe kancinci uye kwindawo nganye. Ukuba nayiphi na kwezi yenza ukuba umqolo wakho ube mbi, yima ugqirha.

Ukujija

• Lala ngomqolo imilenze yakho yolulwe phambi kwakho.
• Gobela idolo lasekunene kancinci kwaye uwele umlenze wakho wasekunene kwicala lasekhohlo lomzimba wakho.
• Yibambe ngendlela yokuba uzive uthambile xa usolula umqolo wakho.
• Bamba imizuzwana engama-20, emva koko uyenze kwelinye icala.
• Phinda amaxesha ama-3.

Idolo litsala

• Lala ngomqolo iinyawo zakho zijongise phezulu.
• Isonge izandla zakho ujikeleze enye yeeshins zakho kwaye ngobunono utsale idolo lakho uye esifubeni ngelixa wolula isilevu ukuya ezantsi esifubeni.
• Bamba imizuzwana engama-20 okanye de uzive ukhululeke izihlunu, emva koko yenze komnye umlenze.
• Phinda amaxesha ama-3.

I-Hump / slump (okanye i-cat-cow pose)

• Guqa kumhlaba othe tyaba izandla zakho phantsi ngokuthe ngqo phantsi kwamagxa akho kunye namadolo akho phantsi kwethanga lakho.
• Exhale kwaye ngobunono vumela umva wakho ujikeleze ezantsi.
• Faka kwaye ubuyisele umva wakho phezulu.
• Bamba indawo nganye malunga nemizuzwana eli-10.
• Phinda amaxesha ali-10.

Nini ukubona ugqirha

Ngelixa iintlungu ezisezantsi zomqolo ziqhelekile kwaye zihlala zingangxamanga, fumana unyango ngokukhawuleza ukuba ufumana nayiphi na le mpawu:

• ukubetha esiswini
• ubunzima bokugcina ibhalansi okanye ukuhamba
• Intlungu ebuhlungu eqhubeka ngaphezulu kweentsuku ezimbalwa
• ukungakwazi ukuzibamba
• isicaphucaphu okanye ukugabha
• Ukugodola kunye nefiva
• ukuhla ukusinda
• ubuthathaka ngokubanzi
• ukuba ndindisholo
• iintlungu eziphuma emilenzeni yakho, ngakumbi ukudlula emadolweni

Imisipha etyunjiweyo ngexesha lokubuyisa elingaphantsi

Kuya kufuneka ubeke umda kwimisebenzi yesiqhelo kwiintsuku zokuqala ezimbalwa emva kokulimala kwakho kodwa uphinde uqalise ngokukhawuleza emva kwelo xesha. Linda iiveki ezimbalwa ngaphambi kokuba ubuyele kwirejimeni yomthambo okanye kwezemidlalo.

Uninzi lwabantu luya kuphila ngokupheleleyo kwiiveki ezimbini zokulimala, kodwa ukuba iintlungu azibi ngcono emva kwexesha leveki, jonga ugqirha.

Ukuthintela ubunzima beemisipha ezisezantsi

Zininzi izinto onokuzenza ukuthintela ukukhathaza umqolo wakho osezantsi, ezinye ziyanceda ukuwomeleza kwaye ezinye zezokhuseleko. Oku kubandakanya:

• ukuzolula kunye nokuqinisa umthambo
• ukuhamba, ukuqubha, okanye olunye uqeqesho lwe-cardiovascular light
• ukunciphisa umzimba
• ukuphucula ukuma kwakho ngelixa uhleli kwaye umile
• ukulumkela ukunqanda ukuwa
• unxibe izihlangu ezixhasayo, eziphantsi
• ukulala ngecala lakho kumatrasi alungileyo uguqe ngamadolo

Yise kude

Ngelixa uninzi lwabantu luya kuba neentlungu kumqolo wabo osezantsi ngaxa lithile, ezi nzakalo zihlala ziphola kwiintsuku ezininzi. Unokunceda ukukhawulezisa inkqubo yokuphilisa ngokuzolula ngobunono, ukusebenzisa iipakethi zomkhenkce kunye nokusebenzisa ii-OTC zezihloko zeekhrimu kunye nonyango lomlomo.

Ukuzilolonga rhoqo ukunceda ukomeleza izihlunu zakho zangasemva kunokunceda ukunqanda ukulimala okuphindayo.

Nangona kunjalo, ukuba utsala umsipha kumqolo wakho osezantsi kwaye iintlungu zakho azipheli emva kweentsuku ezininzi, ukuba uva imithambo yovalo emilenzeni nasezinyaweni, okanye ukuba unezinye iimpawu ezinje ngomkhuhlane kunye nobuthathaka, bona ugqirha.