Ungalufumana njani Uncedo kwiNtlungu ezisezantsi eziKhawulezayo

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Iintlungu ezisezantsi ziye zaba zezona ngxaki zixhaphakileyo ezikhoyo phakathi kwabantu abadala ^[1] . Ngokwe-National Institute of Neurological Disorders and Stroke, malunga neepesenti ezingama-80 zabantu abadala abaphethwe zintlungu ezisezantsi ngexesha elithile ebomini babo. Eli nqaku liza kukwazisa ngendlela yokufumana isiqabu kwiintlungu ezisezantsi ngokukhawuleza.

Iintlungu ezisezantsi ezisezantsi zintlobo ezintathu- ezibi, ezingapheliyo nezinganyangekiyo. Ukuba iintlungu zihlala iintsuku ezimbalwa ukuya kwiiveki ezimbalwa, ziluhlobo olubi. Ukuba ihlala iiveki ezi-4 ukuya kwezi-12, emva koko inyanzelekile kwindalo. Ukuba iintlungu ziyolula ngaphezulu kweeveki ezili-12, emva koko ziintlungu ezisezantsi ezingaphantsi.

Kukho izizathu ezininzi zokuba kutheni iintlungu ezisezantsi zenzeka. Ingakhula ngenxa yengxaki yomqolo, i-lumbar stenosis, i-sciatica, i-disc yokulimala kunye nezinye izizathu ^[Mbini] .

Iintlungu ezisezantsi ezisezantsi zihlala zinyangwa ngamayeza okuphelisa iintlungu. Kodwa xa kuziwa kwiintlungu ezisezantsi ezingaphantsi, kuyacetyiswa ukuba ubonane nogqirha. Nangona kunjalo, ngaphandle kohlobo lweentlungu zangasemva Nazi ezinye zeendlela zokunciphisa iintlungu ezisezantsi.

Ungalufumana njani Uncedo kwiintlungu ezisezantsi

1. Yenza imithambo elula

Ukugcina umzimba wakho usebenza ngokuzivocavoca umzimba okuncinci kuya kunciphisa i-acuteness yeentlungu ezisezantsi. Ukuzivocavoca ngokukhanya kweentlungu ezisezantsi kunokunceda ukomeleza umqolo, isisu kunye nemisipha yomlenze kwaye kuya kunceda ukuxhasa umqolo wakho kunye nokunciphisa uxinzelelo kwimisipha kunye namalungu. Ngokutsho kwesifundo, imithambo ye-aerobic yeentlungu ezisezantsi zonyusa izakhamzimba kunye nokuhamba kwegazi kwizicubu ezithambileyo ngasemva, ngaloo ndlela kunceda ekuphiliseni ngokukhawuleza nasekunciphiseni ukuqina kumqolo osezantsi ^[3] .

2. Nciphisa ukuphumla kwakho

Nciphisa ukuphumla kwebhedi yakho kwixesha elifutshane njengoko ukulala ixesha elide kunokunyusa intlungu yakho ^[4] . Unokuphumla iiyure ezimbalwa xa usiva iintlungu eziqatha. Ngelixa uphumle, yenza lula uxinzelelo emqolo ngokubeka umqamelo phakathi kwamadolo akho xa ulele kwelinye icala. Xa ulele ngomqolo, beka imiqamelo phantsi kwamadolo akho, nasesinqeni sakho, xa ulele ngesisu. Ngale ndlela, uya kufumana isiqabu kwiintlungu zangasemva ngokwendalo.

3. Gcina ukuma kakuhle

Ukuma okungalunganga kunokukhokelela kwiingxaki zomqolo. Umzekelo, ukuhlala ixesha elide okanye ukulala phambi kwekhompyuter kunokubangela izihlunu ezingasemva kwaye oku kungakhokelela kwiintlungu ezisezantsi ^[5] . Uxinzelelo lokuma okungalunganga kunokutshintsha imeko ye-anatomical yomqolo. Oku kwandisa ukubakho kwemithambo yegazi kunye nemithambo-luvo, iingxaki zezihlunu, iidiski kunye namalungu. Ukuba nesikhundla esihle kuthathwa njengeyona ndlela yokunciphisa iintlungu ezisezantsi.

4. Ubushushu kunye nonyango olubandayo

Ukufaka iipakethe ezishushu nezibandayo kungenjalo ngasemva ziya kunika isiqabu kwiintlungu zangasemva ^[6] . Faka ubushushu kangangemizuzu eli-15 ukuya kwengama-20 ngexesha, njengeepakethe ezishushu, iibhafu ezishushu kunye nemvula eshushu. Kwakhona, sebenzisa iipakethe ezibandayo, njengoko kunciphisa ukuvuvukala kumqolo ongezantsi.

5. Yomeleza izihlunu zakho ezingundoqo

Ukomeleza izihlunu zesisu kuya kunceda ukukhulula iintlungu zomqolo obuhlungu. Oku kuya kunciphisa ubunzima kwiimisipha ezisezantsi kwaye ngenxa yoko kunciphise umngcipheko wokonakala kwemisipha nokukrazula. Ukuxhobisa izihlunu zakho ezingundoqo kunokunceda ekuziseni isiqabu kwiintlungu ezisezantsi.

6.Yandisa ubhetyebhetye

Ngaba uyazibuza ukuba ungazinciphisa njani iintlungu ezisezantsi? Yandisa ubhetyebhetye bakho, ukuze umthwalo ulingane emzimbeni wonke. Ukuzolula kunye nokulinganisa ukuzivocavoca kuya kunceda ukwandisa ukuguquguquka kunye nokunciphisa uxinzelelo kwimisipha yangasemva ^[7] . Olunye uqeqesho ololulwayo yi-cobra elula, indawo yokuphumla, ipiriformis ehleli phantsi, njl.

7. Lala kwindawo efanelekileyo

Ukulala kwindawo engalunganga okanye kumatrasi ombi kunokunyusa iintlungu zakho ezisezantsi. Qinisekisa ukugcina umqolo kwindawo echanekileyo xa ulele ^[8] . Eyona ndlela yokwenza oku kukubeka umqamelo phantsi kwamadolo akho kunye nokugcina umqolo wakho uthe nkqo. Umqamelo ubalulekile, njengoko unceda ukugcina loo curve kumqolo wakho osezantsi.

8. Yeka ukutshaya

Ngaba uyazi ukuba ukutshaya kubangela iintlungu ezisezantsi? Kungenxa yokuba, iqulethe ikhompawundi ebizwa ngokuba yi-nicotine ecutha imithambo yegazi encinci kunye nokuthintela ukuhamba kwegazi ukuya kwizicwili kunye nezihlunu ezithambileyo, kwaye kuthintela ukuhamba kwegazi ukuya kwimisipha yangasemva ^[9] .

9. Nxiba izihlangu ezintle

Kulumkele ukunxiba izihlangu ezinezithende eziphakamileyo okanye izihlangu ezingalinganiyo kakuhle ngenxa yokuba zihluza umqolo kunye nemisipha yemilenze eqhubeka imbi ngakumbi iintlungu ezisezantsi. Ngokwe-International Journal of Scientific Study, ukunxiba izithende eziphakamileyo kuya kukhokelela kwiintlungu ezisezantsi ^[10] .

Xa ufuna ukubona ugqirha

• Ukuba ufumana iintlungu ezisezantsi ezibuhlungu nokuba ulele phantsi.

• Ukuphulukana nolawulo kwisinyi sakho

• Ukuba nengxaki yokuma okanye ukuhamba

• Ndiziva ndibuthathaka kwaye ndindisholo emilenzeni

1. [1]IGanesan, S., Acharya, A. S., Chauhan, R., kunye neAcharya, S. (2017). Ukudalwa kunye nezinto ezinobungozi kwi-Low Back Pain kwi-1,355 yaBantu abaDala abaDala: Isifundo esinqamlezileyo. Ijenali yomgogodla waseAsia, 11 (4), 610-617.
2. [Mbini]UShemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., kunye no-Etemadifar, M. R. (2013). Uyintoni umthombo weentlungu ezisezantsi? .Ijenali ye-craniovertebral junction kunye nomqolo, 4 (1), 21-24.
3. [3]IGordon, R., kunye neBloxham, S. (2016). Ukuphononongwa ngokuCwangcisiweyo kweZiphumo zoQeqesho kunye nokuSebenza koMzimba kwi-non-Specific Chronic Low Back Pain. Ukhathalelo lwezeMpilo (iBasel, Swizalend), 4 (2), 22.
4. [4]UWilkes M. S. (2000). Iintlungu ezibuhlungu ezingapheliyo: Ngaba ukuphumla ebhedini kuyanceda? Ijenali yezonyango yaseNtshona, 172 (2), 121.
5. [5]ILis, A. M., Mnyama, K. M., Korn, H., kunye noNordin, M. (2006). Umbutho phakathi kokuhlala kunye ne-LBP yomsebenzi. Ijenali yaseYurophu yomqolo: upapasho olusemthethweni lwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu loMbutho woPhando loMlomo weSibeleko, 16 (2), 283-298.
6. [6]UDehghan, M., kunye noFarahbod, F. (2014). Ukusebenza kwe-thermotherapy kunye ne-cryotherapy ekuthomalaliseni iintlungu kwizigulana ezineentlungu ezibuhlungu ezisezantsi, isifundo solingo lwezonyango.IJenali yophando lweklinikhi kunye nokuqonda isifo: JCDR, 8 (9), LC01-LC4.
7. [7]UBae, H. I., Kim, D. Y., kunye no-Sung, YH H. (2017). Iziphumo zokolula okungagungqiyo usebenzisa umthwalo kwizigulana ezisezantsi ezisezintlungwini ezinesifinyezo se-fascia lata. Ijenali yokuvuselela imeko, 13 (2), 227-231.
8. [8]UDesouzart, G., Matos, R., Melo, F., kunye noFilgueiras, E. (2016). Iziphumo zokuma kwindawo yokulala kwiintlungu zangasemva kubantu abadala abasebenzayo: Isifundo sokuqhuba esilawulwayo Umsebenzi, 53 (2), 235-240.
9. [9]IAlkherayf, F., kunye neAgbi, C. (2009). Ukutshaya icuba kunye neentlungu ezingapheliyo kumqolo wabantu abadala. Amayeza onyango kunye noPhando, 32 (5), 360-367.
10. [10]I-Kumar NV, Prasanna C, iSundar VS, iVenkatesan A.Izithende eziPhakamileyo zeZithende zibangela Ubuhlungu besithende kunye ne-Back Pain: Intsomi okanye iNyaniso? I-Int J Sci Stud 20153 (8): 101-104.

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