Kutheni uvuka ngeNeck Pain, kwaye unokwenza ntoni ngayo?

Umxholo

• Yintoni ebangela intamo ebuhlungu xa uvuka?
• Indawo yakho yokulala
• Umqamelo wakho
• Ukuhamba ngesiquphe
• Ukulimala kwangaphambili
• Ezinye izizathu zentlungu yentamo xa uvuka
• Unyango lwasekhaya lweentlungu zentamo
• Uthintelo lweentlungu
• Ukuzilolonga ukomeleza intamo yakho
• Intambo yolule
• Ukunyusa i-Dumbbell
• Nini ukubona ugqirha
• Umgca wezantsi

Ukuvuka ngentamo ebuhlungu ayisiyondlela ofuna ukuqala ngayo usuku lwakho. Inokuzisa ngokukhawuleza imo engalunganga kwaye yenze intshukumo elula, njengokujika intloko, kubuhlungu.

Kwiimeko ezininzi, intamo ebuhlungu sisiphumo sokulala kwakho, uhlobo lomqamelo owusebenzisayo, okanye eminye imiba yokulala. Uninzi lwezi lunokulungiswa ukuba uyazi njani.

Kule nqaku siza kujonga ngakumbi into ongayenza ukuphelisa intlungu yakho yentamo.

Yintoni ebangela intamo ebuhlungu xa uvuka?

Awunakucinga kakhulu ngemeko yomzimba wakho ngelixa ulele okanye uhlobo lomqamelo owusebenzisayo. Kodwa zombini indawo yakho yokulala kunye nomqamlezo kunokubangela ukuqina, intamo ebuhlungu, kwaye kukhokelele kwintlungu yomqolo kunye nezinye iintlobo zentlungu.

Uphando lubonisa ukuba iingxaki zokulala zingaba yingcambu yamatyala amatsha obuhlungu obungapheliyo. Uninzi lwezi zinto luyalawuleka, oko kuthetha ukuba ngokwenza utshintsho oluthile unokukwazi ukunciphisa intlungu yakho, kunye nezinye iintlobo zentlungu.

Indawo yakho yokulala

Wonke umntu unendawo yakhe yokulala. Kodwa ukuba eyakho isisu sakho, awuyenzi intamo yakho. Xa ulele esiswini sakho, intamo yakho inokujijwa kwelinye icala iiyure iiyure. Oku kunokukhathaza imisipha yakho yentamo, kwaye kubenze bazive bebuhlungu kwaye beqinile ekuseni.

Ukulala kwesisu nako kunokubeka uxinzelelo emqolo, ngakumbi ukuba ulala kumatrasi ngaphandle kwenkxaso eninzi. Oku kunokubangela ukuba isisu sakho sizike ebhedini, esinokuthi sibeke uxinzelelo kunye noxinzelelo kumqolo wakho kunye nezihlunu ezisemqolo wakho.

Umqamelo wakho

Intloko kunye nentamo yakho zichitha iiyure ezininzi busuku ngabunye emqamelweni wakho, yiyo loo nto ukukhetha ilungileyo sisitshixo sentamo esempilweni, engenazintlungu. Umqamelo ongayixhasiyo intloko yakho nentamo ngokufanelekileyo unokudala uxinzelelo kwimisipha yakho yentamo, kwaye ubangele iintlungu zentamo.

Intsiba okanye imicamelo enamagwebu enkumbulo inokuvumela ukuba intloko yakho "ibethwe" ebusuku, ivumele ukungathathi cala komqolo nentamo.

Ukuhamba ngesiquphe

Ukuhamba ngokukhawuleza, njengokuhlala ngokukhawuleza okanye ukuphosa imilenze yakho ephupheni, kunokunyanzela imisipha yakho yentamo. Ukuphosa kunye nokujika ngelixa ulele, okanye uzama ukulala, kunokudala uxinzelelo kunye noxinzelelo entanyeni yakho.

Ukulimala kwangaphambili

Ezinye iintlobo zokulimala, njenge-whiplash okanye ukulimala kwezemidlalo, akunakuhlala kulimaza ekuqaleni. Iziphumo ezipheleleyo zomzimba zinokuvakala kuphela kwiintsuku kamva. Ukuba wenzakele ngendlela enokuthi yenzakalise intamo yakho, ungaya kulala uziva ulungile, kodwa uvuke ngentsasa elandelayo unentamo ebuhlungu, elukhuni.

Ezinye izizathu zentlungu yentamo xa uvuka

Ngokuqinisekileyo zikho ezinye izizathu ezinokuthi zibe negalelo ekuvukeni kwakho ngeentlungu zentamo. Kwezinye iimeko, unokuhlakulela intamo ebuhlungu emini, kananjalo. Ezinye zezizathu eziqhelekileyo zentlungu yentamo zibandakanya:

• isimo esibi emini
• ukusebenza ixesha elide ekhompyutheni, okanye ukubukela umabonwakude ixesha elide ngaphandle kokutshintsha indawo
• osteoarthritis kwelinye lamalungu omqolo aphezulu
• Uxinzelelo lwe-nerve olubangelwa yidiski ye-herniated okanye i-bone spur entanyeni yakho

Unyango lwasekhaya lweentlungu zentamo

Ukuba uvuka unentamo ebuhlungu, kukho iindlela ezahlukeneyo zokuzama ukunciphisa iintlungu. Kusenokwenzeka ukuba awudingi kubona ugqirha, ngakumbi ukuba awunazo naziphi na ezinye iimpawu, kwaye khange ube nentamo ebuhlungu ixesha elide. Nazi ezinye iindlela zokuzikhathalela onokuzama:

• Faka isicelo somkhenkce okanye ipakethe ebandayo kwindawo ebuhlungu yentamo yakho kangangemizuzu engama-20 ngexesha. Oku kunokunceda ukunciphisa ukudumba kwimisipha yakho yentamo.
• Ukuba ukhe wanentlungu yosuku okanye nangaphezulu, faka ipakethi yokufudumeza kwindawo ebuhlungu kangangemizuzu engama-20 ngexesha. Oku kunokunceda ukuthomalalisa izihlunu.
• Zama i-painkillers ngaphezulu kwe-counter, njenge-ibuprofen (Advil), naproxen (Aleve), okanye i-acetaminophen (iTylenol).
• Yenza umthambo omnene, njengokuhamba okanye iyoga. Oku kunokunceda ukugcina igazi lihamba liye entanyeni yakho. Musa ukuyeka ukuhamba ngokupheleleyo. Ukungahambi kunokubangela ukuba izihlunu zakho ziqine.

Uthintelo lweentlungu

Ukukunceda ukukhusela iintlungu zentamo xa uvuka, kukho amanyathelo onokuwathatha ukuxhasa intamo yakho kunye nokunciphisa uxinzelelo kwimisipha yakho yentamo.

• Ukuba uhlala ulala ngesisu, zama ukulala ngecala lakho okanye ngasemva endaweni yoko.
• Ukuba ulala ngecala, zama ukubeka umqamelo phakathi kwemilenze yakho. Oku kunokukunceda ukugcina intamo yakho ihambelana nomqolo wakho.
• Xa ulele ngecala lakho, qiniseka ukuba umqamelo awukho phezulu phantsi kwentloko yakho kunokuba ungaphantsi kwentamo yakho. Ukolula imisipha yakho nokuba incinci ngexesha lasebusuku kunokubangela ukudakumba kusasa.
• Zama ukusebenzisa umqamelo wentsiba, onokuhambelana ngokulula nemilo yentamo nentloko yakho. Iimpiko zeentsiba zihlala zilahlekelwa yimilo yazo ngokuhamba kwexesha, ngoko ke kungcono ukuzitshintsha minyaka le okanye emibini.
• Imilenze eyenziwe nge "foam foam" inokuhambelana nemikhono yentloko nentamo yakho, kwaye inokunceda ukugcina intamo yakho ixhaswa.
• Gwema ukusebenzisa umqamelo oqinileyo okanye onzulu kakhulu. Oku kunokubangela ukuba imisipha yakho yentamo iguqulwe ubusuku bonke.
• Ukuba umatrasi wakho uhamba phakathi, cinga ukuwufaka umatrasi ophakathi nendawo oqinileyo onokuxhasa umqolo nentamo yakho.
• Ngexesha lasemini, zama ukugcina ukuma kakuhle xa umile, uhamba, kwaye uhleli, ngakumbi xa usedesikeni okanye usebenzisa ikhompyuter. Gwema ukuzingela amagxa akho kunye nokugoba intamo yakho kude kakhulu.
• Zama ukubamba ifowuni kwinqanaba lemehlo endaweni yokugoba intamo yakho ukuyijonga.
• Kulumkele ukufaka ifowuni phakathi kwendlebe kunye negxalaba lakho.
• Zilolonge rhoqo. Umsebenzi womzimba unokunceda ukomeleza izihlunu zakho, kubandakanya nezo zisentanyeni yakho. Inokukunceda ukuphucula imeko yakho kunye nokunciphisa uxinzelelo olunokubangela izihlunu eziqinileyo.

Ukuzilolonga ukomeleza intamo yakho

Ukwenza umthambo ngokulula kunokunceda ukugcina izihlunu zentamo zomelele kwaye zibambekile, ezinokuthi zinciphise umngcipheko wokuvuka unentlungu entanyeni.

Intambo yolule

1. Yima nkqo ngezandla zakho emacaleni.
2. Ngentamo yakho nasemva ngqo, jika intloko yakho ngasekhohlo de ube uziva wolule kancinci.
3. Bamba imizuzwana eli-10 ukuya kwengama-20 emva koko ujike intloko uye ngasekunene wenze into efanayo.
4. Phinda amaxesha ama-3 okanye ama-4 kwicala ngalinye. Unokwenza lo msebenzi yonke imihla.

Ukunyusa i-Dumbbell

1. Yima ngeenyawo zakho ububanzi bamagxa.
2. Gcina i-chin yakho phezulu kunye nentamo yakho iqonde.
3. Nge-dumbbell kwisandla ngasinye (okanye i-jug epheleleyo yobisi okanye into efanayo), kancinci ushukumise amagxa akho uye ezindlebeni zakho. Yenza intshukumo ngokucothayo ukuze uve imvumelwano yezihlunu kumqolo nakwintamo yakho ephezulu.
4. Gcina umzuzwana uze uhlise amahlombe akho phantsi njengoko uphuma.
5. Phinda amaxesha ama-8 ukuya kwali-10. Zama lo msebenzi kathathu ngeveki.

Nini ukubona ugqirha

Intlungu yomqala inokuhlala inyanga yodwa. Ukuba intamo yakho ebuhlungu ayibi bhetele emva kweentsuku ezimbalwa zokuzinakekela, okanye ukuba iintlungu ziya zisiba mbi, cinga ngokubona ugqirha wakho ukuze ufumanise ukuba yintoni ebangela iintlungu zakho.

Kubalulekile ukubiza ugqirha wakho ngokukhawuleza ukuba unentlungu yentamo kunye naziphi na ezi mpawu:

• ifiva
• intloko ebuhlungu
• iintlungu esifubeni kunye nokuphefumla okufutshane
• isigaqa entanyeni yakho
• amadlala adumbileyo
• kunzima ukugwinya
• ukuba ndindisholo okanye ukugungqa emilenzeni yakho
• iintlungu ezisasaza iingalo okanye imilenze yakho
• iingxaki zesinyi okanye zesisu

Umgca wezantsi

Ukuvuka ngentamo ebuhlungu yingxaki eqhelekileyo. Kodwa kukho iindlela zokunceda ukusombulula le ngxaki.

Cinga ngokwenza utshintsho kumqamelo wakho, umatrasi, kunye nendawo yokulala, kwaye uqiniseke ukuba indawo yakho yokulala ikhululekile kangangoko.

Ngexesha lasemini, naka ingqalelo kwindlela yakho yokuma kwaye uzame ukutshintsha indawo yakho rhoqo ukuze izihlunu zakho zihlale zikhululekile kwaye zisebenza kakuhle. Ukuzilolonga rhoqo kunokukunceda ugcine izihlunu zentamo ziphilile kwaye zomelele.