Unobangela woBuhlungu beGxalaba kunye nendlela yokunyanga

Umxholo

• Oonobangela
• Xa kufuneka ubonane nogqirha
• Unyango lwasekhaya
• Zilolonge
• Unyango
• Unyango lokuphulula
• Unyango lomzimba okanye lomsebenzi
• Amayeza
• Ugqirha
• Imbonakalo
• Iingcebiso zokuthintela

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ubuhlungu phakathi kwamagxa aqhelekileyo. Oogqirha babhekisa kobu buhlungu njengentlungu engaphakathi.

Abantu abaneentlungu zentlungu bathanda ukuba buhlungu, buthuntu, buhlungu, okanye badubule iintlungu kwindawo ephezulu yomqolo phakathi kwamagxa abo.

Uninzi lwexesha, iintlungu zamagxa ayisiyiyo into yokukhathazeka. Kodwa kwezinye iimeko, inokuba luphawu lwesimo esibi ngakumbi.

Qhubeka ufunda ukuze ufunde ngakumbi ngale ngxaki ixhaphakileyo kunye nendlela onokuyithintela ngayo.

Oonobangela

Zininzi iintlungu ezinokubakho phakathi kwamagxa.

Ukulimala kwimisipha okanye i-tendon sisizathu esiqhelekileyo solu hlobo lwentlungu. Iintlobo zemisipha zinokubangelwa zezi:

• ukuphakamisa okunzima
• ukuma kakuhle
• usebenza kwikhompyuter ixesha elide
• umthambo
• eminye imisebenzi

Ngamanye amaxesha, unokuze uxinzelele umsipha ngexesha lokulala.

Ukulimala kwamanye amalungu omzimba wakho, njengeenqwelo zokujikeleza iinyembezi, ukuphuka komgudu, okanye ukulimala okubangelwa yintlungu, kunokukhokelela kwintlungu phakathi kwamagxa akho.

Ezinye izizathu zentlungu yentlungu ibandakanya:

• isifo se-disenerative disc, okanye i-disc ye-herniated okanye ye-bulging kwi-spine
• scoliosis
• osteoarthritis kumalungu ajikeleze intamo yakho, umqolo, okanye iimbambo
• i-spinal stenosis, okanye ukunciphisa umlenze wakho
• i-asidi ye-asidi
• ifibromyalgia
• amatyathanga
• Intlungu yesifo se-myofascial
• umhlaza othile, njengomhlaza wemiphunga, i-lymphomas, umhlaza wesibindi, umhlaza wokuqina, i-mesothelioma, kunye nomhlaza osasazeka emathanjeni
• Uxinzelelo lwe-nerve
• yinyongo, esoloko ihamba nesicaphucaphu kunye neentlungu kwinxalenye ephezulu yesisu sakho

Ubuhlungu begxalaba ngamanye amaxesha luphawu lokuhlaselwa kwentliziyo, ngakumbi phakathi. Eminye imiqondiso, enjengeentlungu zesifuba kunye nokuphefumla okufutshane, inokubakho. Kuya kufuneka ufune unyango olungxamisekileyo ukuba ufumana ezi mpawu.

Ukuqhekeka kwe-aorta ye-Thoracic okanye i-aortic dissection kwenzeka xa unenyembezi okanye uqhekeko kumaleko wangaphakathi wenqanawa yegazi enkulu ephuma entliziyweni yakho. Oko kunokubangela iintlungu ezibukhali, ezibukhali kumbindi wakho ongasentla. Ukuba oku kuyenzeka, kuya kufuneka ubize iinkonzo zangxamisekileyo zengingqi ngoko nangoko, njengoko iinyembezi ze-aortic zithathwa njengonyango olungxamisekileyo.

I-pulmonary embolism yenye yeemeko ezinokubangela iintlungu zentlungu. Abanye abantu baxela ngesiquphe, iintlungu ezibukhali kumagxa abo egazi xa igazi lisopha emilenzeni kwaye baphuma besiya kwimiphunga yabo. Ukuphefumla kancinci ikwaluphawu lwe-pulmonary embolism. Funa uncedo lwezonyango kwangoko ukuba ucinga ukuba une-pulmonary embolism.

Xa kufuneka ubonane nogqirha

Kuya kufuneka ubone ugqirha ukuba iintlungu zakho, aziqhelekanga, okanye azihambi. Ubuhlungu luphawu lokuba kukho into engalunganga. Imeko yakho isenokungabi nzulu, kodwa ukuba iyakukhathaza nangayiphi na indlela, unokufuna ukuba ihlolwe.

Ukuba iintlungu zakho zamagxa zihamba neempawu ezithile, oko kunokuthetha ukuba unemeko esongela ubomi efuna unyango kwangoko. Funa uncedo kwangoko ukuba unentlungu phakathi kwamagxa akho kunye noku kulandelayo:

• ukuqhawukelwa ngumphefumlo
• iintlungu zesifuba
• intloko elula
• ukubila okugqithisileyo
• iintlungu, ukudumba, okanye ubomvu kwimilenze yakho
• ukhohlela igazi
• ifiva
• ukubetha kwentliziyo okukhawulezayo okanye okungaqhelekanga
• kunzima ukuthetha ngokukhawuleza
• ukulahleka kombono
• ukukhubazeka kwelinye icala lomzimba wakho
• ukulahleka kwengqondo

Unyango lwentlungu yakho iya kuxhomekeka kwisizathu kunye nobukhali bemeko yakho. Ixesha lokubuyisela kwimeko yesiqhelo liya kwahluka kuye ngomntu.

Unyango lwasekhaya

Abanye abantu bafumana ukukhululeka kwiintlungu zentlungu kunye nonyango olwenziwe ekhaya.

Zilolonge

Ukusebenza komzimba kubalulekile kwimpilo yonke, kodwa ukuzivocavoca kunokuqinisa indawo ezisemva kwakho, ezinokukunceda ngeentlungu. I-Pushups, i-pullups, kunye ne-situps zizinto ezilungileyo zokuzomeleza izihlunu ngasemva nasemva kwesisu.

Unyango

Ukuphulula okanye ukunyanga ngokwasemzimbeni kunokubonelela ngoncedo kwiimeko ezininzi, ngakumbi ukuba iintlungu zibangelwa kukusetyenziswa gwenxa kwezihlunu okanye amalungu akho, okanye ukwenzakala.

Unyango lokuphulula

I-massage therapist inokusebenza kwiindawo phakathi kwamagxa akho ukuze uphumule izicubu zomzimba. Unokuthenga izixhobo zokubamba ngesandla ozisebenzisayo ekhaya.

Unyango lomzimba okanye lomsebenzi

Ukuba wenzakele okanye uxinizekile, ugqirha unokucebisa unyango lomzimba okanye lomsebenzi. Umgqirha uya kukunceda wenze umthambo othile onokuthi uphucule iimpawu.

Amayeza

Amanye amayeza anokunceda ekuthomalaliseni iintlungu kunye nokuphazamiseka phakathi kwamagxa akho. Oku kunokubandakanya iziyobisi ezichasayo, ezinje nge-ibuprofen (Advil, Motrin IB). Ngamanye amaxesha, ii-steroids zinikwa njengepilisi okanye inaliti ukunceda iintlungu kunye nokudumba. Imisipha yokuhlaziya kunye ne-anti-depressants ikwanyanzelwe iimeko ezithile ezibandakanya amagxa egxalaba.

Ugqirha

Nangona kunqabile, ugqirha wakho unokucebisa ukuba utyando ukuba iintlungu zentlungu yakho zinzima okanye zibangelwa kukonzakala okunokunyangwa. Oku kunokubandakanya ukususa izicubu ezibomvu okanye ukulungisa imisipha egxalabeni lakho okanye kwindawo ephezulu yangasemva. Ngokutsho kwe-American Academy of Orthopedic Surgeons, nangona kunjalo, iipesenti ezingama-90 zabantu abaneentlungu zentlungu ziya kuphendula kwizinto ezingenasiphelo, ezifana nokuphumla, ukuzivocavoca kunye neyeza.

Imbonakalo

Imbonakalo yakho iya kuxhomekeka kwinto ebangela ukuba iintlungu zentloko yakho kunye nobunzima bemeko yakho.

Uninzi lwexesha, iintlungu phakathi kwamagxa ngamagxa sisifo sethutyana esiya kuhamba kunye nokuphumla kunye nonyango olululo. Nangona kunjalo, ukungonwabi kunokuba yingxaki yobomi kwabanye abantu.

Iingcebiso zokuthintela

La manyathelo alandelayo anokunceda ukuthintela iintlungu zentloko:

• Ziqhelanise nokuma kakuhle. Zama ukuma uhlale ixesha elide, kwaye uphephe ukulala. Unokufuna ukuthenga isitulo se-ergonomic okanye umqamelo okhethekileyo ukunceda ukulungelelaniswa komqolo nentamo.
• Musa ukuphakamisa izinto ezinzima. Ukuphakamisa okunzima kunokukhokelela ekonzakaleni, okunokubangela iintlungu phakathi kwamagxa. Kuphephe ukuthwala iingxowa ezinzima egxalabeni elinye. Ukuba kufuneka uphakamise into, qiniseka ukuba uguqe ngamadolo kwaye ungazami ukubeka uxinzelelo olukhulu emqolo.
• Musa ukuhlala ixesha elide. Vuka uzolule rhoqo xa usebenza kwikhompyuter okanye edesikeni. Oku kunokunceda ukugcina izihlunu zikhululekile. Unokuzama ukusebenzisa idesika emileyo. Zininzi iindlela onokukhetha kuzo kwiAmazon.
• Sebenzisa imikhwa esempilweni. Qiniseka ukuba utya ukutya okupheleleyo, fumana iiyure ezisixhenxe ukuya kwezisibhozo zokulala ubusuku ngabunye, kwaye wenze umthambo ubuncinci iintsuku ezintathu ngeveki. Indlela yokuphila esempilweni inokukunceda uzive unamandla kwaye uphumle, oko kunokukunceda ulawule iintlungu.