Qinisekile noma i-Soft?
Ijaji lisekhona ukuthi ngabe umatilasi oqinile noma otholile uyindlela engcono kunazo zonke abantu ababuhlungu obunemuva abagcina ubusuku. Lokho kusho ukuthi ochwepheshe abaningi bezempilo abawaziyo bathi ukukhetha kungokwakho-ukuthi umthamo okwenza uzizwe ukhululekile cishe kuyindlela yakho engcono kakhulu.
Futhi ucwaningo luthi kuze kube manje? Ukuqina okuphakathi kubonakala kubangela ukulala okungenabuhlungu kakhulu.
Isibonelo, I- Lancet yashicilele imiphumela yoluvivinyo olulawulwa ngokungahleliwe oluhlolisise abantu abangu-313 abanesifo se-backache ngenkathi belele futhi lapho bevuka. Abacwaningi bafaka abahlanganyeli kwi-mattress eqinile noma kumatilasi ophakathi, futhi emva kwezinsuku ezingu-90 bahlolisisa ukunciphisa ubuhlungu nokukhubazeka.
Umshini oqinile oqinile ophumelele. Abahlanganyeli bokufunda emkhakheni we-mattress ophakathi waba nobuhlungu obukhulu kakhulu nokukhubazeka kulo lonke lolu cwaningo uma kuqhathaniswa nabahlanganyeli eqenjini eliqinile lama-mattress. Nakhu okushiwo abacwaningi:
"Umshini wokuqina ophakathi uthuthukisa ubuhlungu nokukhubazeka phakathi kweziguli ezinezinhlungu ezingapheli ezibuhlungu ezingapheli."
UDkt. Michael Perry, umqondisi wezokwelapha we-Laser Spine Institute eTampa, Fla., Uyavuma ukuthi ngokuvamile umatilasi oqinile ozohamba ngawo. Kodwa ngokuqinile (akukho okuhlosiwe kwesikhumba) enezela ukuthi usayizi owodwa awuhambisani nonke ekukhetheni umatta kulabo abanezinhlungu zomgogodla.
Ezinye izinto zidlala indima, futhi uthi.
Isimo Sezokwelapha
Ukukhetha i-mattress okufanele kakhulu isimo sakho somgogodla kungaphezu kokuthi kunzima kangakanani noma kulula ukuthenga into, u-Perry uthi. Wena (nodokotela wakho) kudingeka ucabangele umlando wakho wezokwelapha ngemininingwane ethile, ukuze ukwazi ukuthenga ukuthenga kwakho ngezidingo zakho.
Ngaphambi kokuthenga umatizi, uPerry uncoma ukuzibuza le mibuzo elandelayo: Yiziphi izimo zezokwelapha onakho? Kuyini ukuxilongwa kwakho kwamanje noma ukuxilongwa? Yini, uma kukhona, uphathwe ngaphambilini?
Kwenza umehluko. Isibonelo, izimpawu zesisu somgogodla zivame ukuziveza lapho ukhona futhi uhamba, kodwa hhayi uma ulele phansi. Ngenxa yalesi sizathu, umbuzo wokuqina komamitha akuyona inkinga enkulu kubantu abane-spen stenosis kuphela. Uma ngabe nguwe, khetha i-mattress eyenza ukhululeke.
Kodwa uma unesivinini kanye nesifo sakho, lokho kuyindaba ehlukile, uPerry uthi. Kule nkinga, noma uma une- arthritis yomgogodla ngaphandle kwe-stenosis, izinkinga ze-disc noma ubuhlungu obungemuva obubuhlungu, udinga ukucabangela ukuqina okuhlobene noma ukuthambisa komthamo wakho. "Abantu abanemibandela benza kangcono ngokusekelwa okwengeziwe, okungukuthi umatilasi oqinile," kusho uPerry.
U-Perry uthi futhi ngenkathi wonke umuntu edinga usizo ngenkathi elele, abantu abaye bahlinzwa ngokuphindaphindiwe kaningi badinga kancane, okukhulunywa ngakho. Ngemuva kokuhlinzwa okuhlukahlukene, izicubu zishintshiwe futhi zingase zibe nzima, uthi. Kulesi simo, umatizi omncane ungase ukhululeke kakhulu.
Iminyaka Engakanani Imicibisholo Yakho?
UDkt. Perry uxwayisa ukuthi imithombo yamathebhuzi ihlehliswa ngokuhamba kwesikhathi, okwenza umbhede wakho ukhululeke. "Lokhu kungenza ngcono isiguli," usho kanje.
Ngokusekelwe kulokhu, ingabe kunengqondo ukuthi uthole umthamo omusha, noma unganciphisa ubuhlungu nokuqina komuntu wakho omdala? Ngenkathi lokhu kungase kuguquke phakathi kwabantu, ucwaningo lwezokwelapha lungasiza ekukhanyiseni umbuzo:
Ucwaningo olwenziwe e-Oklahoma futhi olwanyatheliswa kuyi- Journal of Manipulative and Physiological Therapeutics lwalinganisa ubuhlungu, ukuqina komgogodla, kanye nekhwalithi yokulala kubantu abadala abangama-22 abanikeze "uhlelo olumisiwe" (futhi olusha) uhlelo lokulala lwezinsuku ezingu-28.
Lapho beqhathanisa ukulinganisa nokulinganisa kwabahlanganyeli bezinhlelo zabo zokulala ezilinganiselwe ngesikhathi esifanayo, bathola ukuthi izinhlelo ezibekiwe zokulala zasiza ekuthuthukiseni zonke izinyathelo ezintathu kakhulu.
Isikhundla sakho sokulala
Isiphi isikhundla ovame ukulala kuso? Lokhu kwenza umehluko uhlobo lokusekelwa oludingayo kusuka embhedeni wakho. UDkt. Perry unezincomo ezithinta abantu abalala emuva, abalala eceleni (abambiza ngokuthi abahlala ubuthongo), kanye nabalimi besisu:
- Abalala Abalala Abaningi abantu bangabokulala, uPerry uyangitshela. Balala endaweni yokukhunta ngamadolo abo abheke esifuba sabo. Kodwa lesi sikhundla sivame ukubeka ingcindezi ezinqeni nasezimweni zakho. Kwalabo abathintekayo nabangabantwana, uPerry uncoma umatizi omncane onjenge-one, ovela kumkhiqizo we-Tempurpedic. I-foam i-Tempurpedic mattress yenziwa ngokuvumelana nomzimba wakho, ikakhulukazi ezindaweni ezihlotsheni ze-thoracic kanye nezindwangu zomgogodla, usho.
- Izisu Zokulala Kodwa isisu sokulala esiswini, ama-mattress asheshayo afana ne-Tempurpedic angamcasula emuva. "I-mattress esithambile isikhuthaza isisu sakho ukuba singene embhedeni. Isikhundla esiba nomphumela sisaziwa ukukhulisa umcibisholo emhlane wakho phansi futhi ubangele ubuhlungu," usho kanje. U-Perry ukhombisa ukuthi indawo yokulala embhedeni eqinile inhle kubantu abalala ngesisu. Uthi umqondo uthola ukwesekwa komfundi wakho okhethiwe, kodwa ngaphandle kokuhlangenwe nakho kwesisu esiswini. Ngendlela, umphumela wokudonsa ukhuliswa uma unesisu esikhulu. Kubantu abancanyana, ukucwina kungase kungabi yinkinga enkulu.
- Emuva Bokulala Futhi ekugcineni, uma ulala ngemuva kwakho, uPerry uncoma ukubeka ithawula elincane, elilongwe ngaphansi kwamadolo akho futhi uphansi ukuze uthole usizo. Ukujikijela ngaphansi kwalezi zindawo kuzosisiza ukusekela, futhi kukunikeze induduzo eyengeziwe, uthi.
Iqembu elifanayo labacwaningi base-Oklahoma okukhulunywe ngaye ngenhla lenza olunye ucwaningo oluqinisekisa ukuqinisekiswa kukaPerry. Ucwaningo, olushicilelwe ku- Applied Ergonomics ngo-2010, lwabandakanya iziguli ezingu-27 ezinemihelo ephansi yokubuya emuva kanye nokuqina okukhulu.
Abacwaningi bahlukanisa abahlanganyeli ngokuvumelana nesimo sabo sokulala esivamile. Ababambiqhaza babelwe umatilasi oqinile ophakathi ne-combination of foam kanye ne-latex layering eyayisekelwe ekukhethweni kwabo okukhethwayo okukhethayo - izinqumo ezihambelana nezincazelo zikaPerry njengoba kuboniswe ngenhla. Abahlanganyeli babalwa ngokududuzeka nekhwalithi nsuku zonke izinyanga ezintathu.
Abacwaningi bathola ukuthi ubuhlungu bokubuyela emuva kweziguli kanye nokuqina kwawo kuthuthukisiwe nama-mattresses amasha. Ngenxa yalesi sizathu, baphetha ngokuthi izindawo zokulala zihlobene nokulala kahle nokuthi kungenzeka ukunciphisa ubuhlungu bakho ngokufaka umthamo wakho endaweni eyodwa ngokufanelekile esimweni sakho somgogodla.
Abantu Abafanelwe Abafanelwe Ukuzikhethela Ngamanye Amazwi
Abantu abahlukene badinga izinto ezahlukene kodwa ngokuvamile, ukusekela kungcono, uDkt. Perry uphetha. Uma unemva ebuhlungu, indlela engcono kakhulu yokuhamba ngokuthenga umatizi wukuthi wenze ucwaningo lwakho bese usetha ukukhetha kwakho kokugcina ngesidingo sakho sokubili kokusekela nokududuzeka.
Imithombo:
Jacobson BH, Wallace TJ, Smith DB, Kolb T. Ukuqhathaniswa kwekhwalithi yokulala yezinhlelo ezintsha zokulala. Appl Ergon . 2008; 39 (2): 247-54. Epub 2007 Jun 26.
Jacobson BH, Gemmell HA, Hayes BM, Altena TS. Ukuphumelela kwesistimu yokulala ekhethiwe ngekhwalithi yokulala, ubuhlungu obuphansi, ubuhlungu behlombe, nokuqina komgogodla. I-Physiol Ther . 2002; 25 (2): 88-92.
Kovacs FM, Abraira V, Peña A, et al. Umphumela wokuqina kwe-mattress ekubuyeni okungapheli okungekho okwejwayelekile okubuhlungu emuva: okungahleliwe, kokubili okuyimpumputhe, okulawulwayo, okuvivinywa kwe-multicentre. I-Lancet . 2003 Nov 15; 362 (9396): 1599-604. http://www.ncbi.nlm.nih.gov/pubmed/14630439
Izindwangu zokubuyiselwa emuva okungenasiphelo noma izinhlungu zomzimba: Ukubuyekezwa kokusebenza komtholampilo kanye nemihlahlandlela. I-Ottawa (ON): I-Canadian Agency yeDrugs and Technologies in Health; 2014 Meyi 2014. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0071135/