Ungavumeli Inhlungu Yakho Ebuhlungu Iguqule Okungapheliyo
Ukubuyela emuva kungathinta noma ubani. Kusuka kubasebenzi basehhovisi kuya ezisebenzini zabasebenzi, ukuqina kwempilo kumazambane okulala, sonke sisesengozini.
Uma ungaqapheli, ubuhlungu obunzima bokubuya emuva-okungenzeka kuqala ngenxa yokulimala, ukuhlukunyezwa, noma ukuqhubekela phambili kwesimo somgogodla esibizayo-singase singapheli. Kuwusizo ukuqaphela izimo ezinobungozi obuphansi bokubuya emuva ukuze ubuhlungu bakho bungabi bubi nakakhulu.
Umehluko Phakathi Kokubuhlungu Okubuyiselwayo Okubuhlungu Nokubuhlungu Okubuhlungu Kakhulu
Ubuhlungu obungapheli bokubuyela emuva ngokuvamile bubizwa ngokuthi ubuhlungu obuhlobene nomgogodla obuhlala isikhathi esingaphezu kwezinyanga ezintathu. Ubuhlungu obunzima bokubuyela emuva , ngakolunye uhlangothi, buhlala emahoreni angu-72, futhi ngokuvamile bulethwa yilunye uhlobo lwesigameko. Imele isigaba sokuqala ekuphulukiseni ukulimala.
Isigaba esincane se-acute senziwa phakathi kwezigaba eziyingozi nezihlala njalo. Iqoqa lapho isigaba esibucayi sishiya amahora angama-72, futhi siyaqhubeka kuze kuqale isigaba esingapheli, okuphinde senzeke cishe emakethe amathathu enyangeni.
Ukwelashwa Okubuhlungu Kamuva
Ochwepheshe batusa ukubona udokotela masinyane emva kwanoma yiluphi uhlobo lokuhlukumezeka kwesakhiwo sakho, kuhlanganise nomgogodla, ikakhulukazi uma umthelela ubangela ubuhlungu. Ukuxilongwa kwangaphambili, okuyinto eholela ekwelapheni kokuqala, kuyisihluthulelo sokuthola ngokugcwele. Ngamanye amazwi, ukuthola ukunakekelwa kwezempilo ngemuva kokulimala kwakho ekuqaleni kungakusiza ugweme isimo esingapheli isikhathi eside.
Uma ubuhlungu bakho begciwane buyabanjwa ekuseni futhi udokotela wakho eqinisekisa ukuthi akubangelwa isifo esibucayi noma inkinga, ngokuvamile kungaphathwa kahle ngemithi yokuhlunguphaza okungaphezu kwamandla, ukunciphisa okwesikhashana umsebenzi wakho womzimba, ikakhulukazi- zenzelwe umzimba wokuzivocavoca. Esikhathini esiningi, kungcono ukuthola uhlelo lokuzivocavoca kusuka kumthandi wezokwelapha onelayisensi.
Ukunciphisa umsebenzi wakho izinsuku ezimbalwa emavikini ambalwa ngenkathi uphulukiswa kungakusiza ukuba ugweme ukwenza izinto zibi nakakhulu. Qaphela ukuthi lesi seluleko esingeyona mayelana nokuzinikela ekuqedeni ukuphumula kombhede. Ukulala kusetshenziselwa ukuphakamisa okujwayelekile, kodwa kamuva nje kuye kwashintshwa into efana ne "uhlale usebenza kodwa ulungise ukuqina phansi ukuze ungadluli ubuhlungu."
Imithi yokuhlunguphaza engaphezu komzimba ingasiza ekunciphiseni ubuhlungu besikhathi esifushane kanye nokwehlisa ukuvuvukala. Ukuvuvukala kuyimpendulo yamasosha omzimba wakho ku-traumatic to tiscues zakho; linikeza amakhemikhali okuphulukisa endaweni ephethwe. Ukuvuvukala okuncane kuyinto enhle kulokhu, kepha kungashiywa kungahlosiwe, kungadala izinkinga ngokuhamba kwesikhathi. Ngamanye amazwi, ngokungathathi imithi elwa nobuhlungu obunokuvuvukala njenge-aspirin noma enye i-NSAID, ungahle uzibeke kumisipha eqinile futhi ingozi enkulu yokulimala kabusha. Nokho, hambisa ukuthi ezinye ze-NSAID, ikakhulukazi i- Advil, zingase zibe nezingozi ezinkulu empilweni yakho.
Uhlelo lokuvivinya umzimba-olufana nolunikezwa umuthi wenyama-lungakusiza ukuba uhambe futhi ngendlela ephephile. Izinhlelo zokuzivocavoca ngokuvamile zigxila kakhulu ekwakheni ukwesekwa okuyisisekelo, okungakusiza ukuba ubuyele emisebenzini yakho evamile njengengadini, imisebenzi yasendlini, ukunakekelwa kwengane ngisho nokuhlezi kwikhompyutha yakho amahora amaningi.
Uhlelo lungakusiza futhi ukuba ugweme ukuzilimaza futhi ungasiza ekunciphiseni ubuhlungu.
Ngokulandela lezi ziqondiso ezilula, ungase ukwazi ukubuyela emisebenzini evamile ngokushesha futhi kalula ngemva kokulimala emuva. Ukungenzi kanjalo kungaholela enkingeni yesikhathi eside yesikhathi eside.
Isici Esikhulu Kunazo zonke Sokubhekana Nezinhlungu Ezibuhlungu Zesikhathi Eside
Nakuba izinto eziningana zifaka engozini ephakeme yokubhekana nezinkinga zesikhathi eside, ukuba nesimo sokuqala noma isiqephu sezinhlungu ezisezingeni eliphansi kungenzeka ukuthi kunkulu kakhulu. Ukubuyekezwa kwe-2014 nokuhlaziywa kwe-meta, okushicilelwe ku- Spine Journal kubheka izifundo ezingu-41 kepha ayikwazanga ukubona noma iyiphi enye ingozi ehambisanayo engozini eyenza umuntu abuyele ubuhlungu okokuqala empilweni yakhe.
Okungavamile ukuthi kwaba nesifo senhliziyo emuva esikhathini esidlule. Abacwaningi bathola ukuthi ubuhlungu obudlulile bokubuya emuva babukezelele izinkinga esikhathini esizayo.
Manje ukuthi wazi okokuqala ngethuba lobuhlungu obungemuva lungenza ingozi yakho yenzeke esikhathini esizayo, futhi ukungayinaki kungadala inkinga engapheli, isinyathelo esilandelayo ukubuka indlela yakho yokuphila.
Izimbangela Zengozi Ebusayo Ebusayo Ebusayo
Izimo ezinobungozi obuphansi emuva ubuhlungu zingalawulwa noma zingalawulwa. Izinkinga ezilawulwayo ezilawulwayo yizo ongenza okuthile mayelana. Izici ezingenakulawulwa okungalawulwayo zihlanganisa izici ongenakuziguqula, ezifana nobudala nobulili.
Ukuphatha izimo ezingozini zokulawula kungadinga umzamo othile. Kodwa kukhona i-silver lining ekwenzeni lowo mzamo owengeziwe: kungasiza ukuthuthukisa ezinye izindawo zempilo yakho. Izibonelo zihlanganisa ukunciphisa ingozi yokuhlaselwa kwenhliziyo, isifo sohudo noma isifo sikashukela.
BMI
Ukukhuluphala ngokweqile nezimo ezikhulu kakhulu (i-BMI engama-30 noma ngaphezulu) zihlotshaniswa nenengozi eyengeziwe yokwenza ubuhlungu emuva emuva kokubili amadoda nabesifazane, ngokusho kokuhlaziywa kwezibalo ze-2014 eshicilelwe encwadini ethi Clinical Spine Surgery . Abalobi balolu cwaningo bathi ukulondoloza isisindo somzimba enempilo kungaba enye yezinto eziningana ezivimbela ubuhlungu obuphansi bokubuyela emuva.
I-BMI, emele inkomba yomzimba, isilinganiso sokuthi unesisindo esingakanani ngokuphathelene nokuphakama kwakho. Kuvame ukusetshenziselwa ukuhlukanisa abantu ngaphansi kwesisindo somzimba, isisindo esivamile, ukukhuluphala ngokweqile, ukugqilaza nokugqama kwezimo ezikhululekile.
Kwabesilisa kuphela, isifundo se-2016 eshicilelwe eMedinini (eBaltimore) sathola ukuthi ubuhlungu obukhulu obuphansi obubuhlungu kanye / noma ukukhubazeka kwakungenzeka kakhulu kubantu abakhulu kakhulu, ikakhulukazi uma la madoda esenenkinga yomzwelo.
Khumbula ukuthi ezinye izifo ezingemuva emuva zingabangela ubuhlungu bomlenze, isimo abantu abaningi abangewona wezokwelapha abhala ngokungafani njenge-sciatica. Ucwaningo olwenziwa ngo-2014 olwanyatheliswa kuyi- American Journal of Epidemiology lwathola ukuthi ukugqithisa ngokweqile noma okukhulu kakhulu kuphakamisa ingozi yokuhlunguphazeka okukhulu kokubili kwamadoda nabesifazane. Ubuhlungu obukhulu be-Lumbar bubangela ubuhlungu obuya emlenzeni. Kungenxa yokuvuvukala noma enye indlela yokucasula kumsuka wezimpande zomgogodla.
Abacwaningi bathola ukuthi izifundo ezithweswa isisindo ezithwala isisindo, inkulu yayingengozini yalohlobo lobuhlungu bomlenze obuhlobene nomlenze.
Futhi umuntu akakwazi ukumboza ngokugcwele isihloko sokukhuluphala njengoba kuhlobene nobuhlungu emuva ngaphandle kokukhuluma ngokuvivinya umzimba njalo. Ukuvivinya umzimba njalo kungasiza ukusheshisa isisindo, kanye nokwakha amandla omzimba okudingekayo ukusekela isisindo osithwala ngaso. Ngamanye amazwi, imisipha enamandla ivikela amalunga ekugqokeni nokugubha, futhi uhlehlise ukucindezela.
Ucwaningo olwenziwa ngo-2017 olwanyatheliswa ku- Spine Journa l lwathola ubudlelwane obuthakathaka phakathi kokuphila kokuhlala komuntu kanye nobuhlungu obukhulu bokubuyela emuva. Ngokuyinhloko, abalobi baphetha ngokuthi, lokhu kubambisana kwenzeka kubantu besifazane.
Imodi
Isici esisodwa esibaluleke kakhulu ekunqumeni ukuthi ubuhlungu obukhulu bokubuyela emuva buyoba yisimo esingapheli yini impilo yakho engokomzwelo nangokwengqondo. Ukubuyekezwa kuka-Februwari 2018 okushicilelwe encwadini ethi Psychology, Health and Medicine kutholakale ubufakazi bokuthi izici zengqondo zihlobene nokushintsha phakathi kwesikhashana kanye nezimo ezingapheli ezimweni zobuhlungu ezingenomdlavuza, okuyiqiniso, ezihlanganisa izinhlobo eziningi zenhliziyo nentamo yangemuva.
Izimo zengqondo ziyizimo zengqondo noma ukuziphatha okwenza ithonya lokunciphisa noma lokungahoxisi ukubikezela (imiphumela) yokwelashwa kokulimala, isimo noma izifo.
Ngokucacile, isifundo se- Psychology, Health and Medicine sichaze ukucindezeleka nokugwema ukwesaba, ngamanye amazwi, ukuvumela ukwesaba ubuhlungu noma ukulimala ekuhambeni kwakho kukuvimbela ukuba usebenze, njengesibikezelo esinamandla sokuqhubekela phambili kwezimo ezibuhlungu ezibuhlungu emuva, izimo zesikhathi eside. Abalobi bokutadisha bacela ushintsho kumasiko wemithi ebuhlungu ukuze babonise lolu lwazi, futhi ikakhulukazi ukuyisebenzisa ezinyathelweni zokuqala zokunakekelwa, kanye nokuvimbela.
Ukubhema
Ukubhema kungenye yemikhuba emibi kakhulu emhlane wakho.
Akukona nje ukuthi kuthinta kakhulu ukulethwa kwezakhi ezakhiweni zomgogodla, ngakho-ke ukugcinwa kwazo, kodwa kungashintsha umbono wakho wobuhlungu.
Ukubhema ngezinye izikhathi kuyisici esichazayo ekusebenziseni emuva okungaphumelelanga, futhi. Uma ungakwazi ukwenza noma yini enye ngaphambi kwenqubo yomgogodla, shiya ukubhema. Kungenza umehluko phakathi komphumela owanelisayo nokuhluleka.
Abalobi besifundo se-2016 eshicilelwe emaphepheni uCureus bathola ukuthi ababhemayo bamanje banempilo ebuhlungu kakhulu kunalabo abayeke ukuyeka, nalabo abayeke baye baba nobuhlungu obuningi emuva kwabo abangakaze baphuze.
Izingozi Zezingozi Ezingalawuleki Ezingalawuleki
Abanye abantu badinga ukuqaphelisisa ubuhlungu emuva emuva kwabanye. Ukuba ngowesifazane, ukukhula, ukukhathazeka ngokomzwelo kanye / noma ukuthola umsebenzi ngezinga eliphakeme lokufuna ngokomzimba kungenye yezici ezingenakulawulwa ezingenakulinganiswa ezibuhlungu obuhlungu obungapheli.
Ubulili
Kungenzeka ngenxa yamahomoni, abesifazane namantombazane basengozini enkulu yokubuhlungu emuva. Ucwaningo olwenziwa ngo-2016 olushicilelwe enkampanini ka-Ephreli ye- Quantitative Imaging ku-Medicine and Surgery ithole ukuthi ubuhlungu be-back emuva buvame kakhulu kwabesifazane kunamadoda. Abacwaningi bathi ukuhlukana okubukhali phakathi kwamacala obuhlungu abesilisa nabesifazane abonakala eqenjini elidala esikoleni. Esikhathini sokutadisha, abesifazane basemuva-menopausal nabo babe namathuba amaningi kunamanye amaqembu asebekhulile ukuze babe nobuhlungu emuva.
Ubudala
Njengoba uneminyaka ekhulayo ungalindela okungenani ukuthuthukiswa kokuguquguquka komgogodla okuwohloka . Ngenkathi ungakwazi ukulawula lokhu, ungathonya izinga lokuthuthukiswa kanye nokuthi ukhululekile kangakanani. Ukuzivumelanisa nezimo eziningi zokuzivocavoca umzimba kuyisihluthulelo sokunciphisa izinguquko ezishintshayo nokunciphisa ubuhlungu. Ukuzivocavoca ukuqinisa kubaluleke kakhulu ngezizathu ezifanayo. Buza udokotela wakho noma umhlengikazi womzimba ngenhloso efanele, unikezwe isimo sakho.
Ngisho noma abesifazane nabakhulumi bephezulu baphakamisa uhlu lwabantu abasengozini enkulu yokwenza ubuhlungu emuva okungafaki ezinye izinhlobo zabantu ukuba babe nalolu daba. Isibonelo, kungakhathaliseki ukuthi ungowesilisa noma wesifazane, uma usencane futhi ngokuvamile usebenza kakhulu, amadiski akho agcwele ngamanzi, okwenza kube lula ukugcoba i-diski , ukuhlukumeza umsizi, ukuxosha i-ligament noma ukugcina ukulimala okufanako.
Umsebenzi wakho
Izinkinga zempilo zasemuva ziyasebenza. Imisebenzi enezidingo eziphezulu zomzimba yokwandisa ingozi kakhulu, kodwa imisebenzi yokuhlala yodwa ingabangela nokuphazamiseka kwamasculoskeletal (MSDs) okulimalayo noma izimo ezithinta izicubu ezithambile zomzimba. Ama-MSD avame ukuholela ekukhuni, ubuhlungu nokusebenza ngokomzimba.
Ingabe Usengozini?
Nakuba kungavamile, inkinga yempilo engathà sina mhlawumbe ingumgogodla wezinhlungu zakho. Inkinga yukuthi, kungenzeka ukuthi awukwazi ngaphandle kokuthi uhlolwe yi-MD eqinisekisiwe ebhodini Lokhu kungenye yezizathu eziningi zokuthi kungani ukubona udokotela ngemuva kokulimala noma ukuhlukumezeka, noma uma ubona izimpawu ezintsha, kunconywa.
Ingxenye yomsebenzi kadokotela ngesikhathi sokuqashwa kokuqala ukukhomba noma yikuphi amafulege abomvu , noma izimpawu nezimpawu ezikhombisa ukuthi isifo esiwumgogodla noma isifo sangasese somgogodla sisebenza emzimbeni wakho.
Izifo ezithintekayo zingase zisongele ukuphila; imithi yokugoma emgogodla ngokuvamile ayikho, kodwa ingaba buhlungu kakhulu futhi ibuhlungu kakhulu. Ngokuvamile kuholela ebuhlungu obunzima bokubuyela emuva. Ubuhlungu obuqondile bokubuyela emuva bubuhlungu ngenhloso ebonakalayo.
Ukuhlukahluka okuvamile okubuhlungu emuva, okuhlobene nemisipha nokuma , kubizwa ngokuthi ubuhlungu obungemuva emuva, owaziwa nangokuthi ubuhlungu bokubuyela emuva. Odokotela babheka ubuhlungu be-back njengoba bengaqondile uma beqedile zonke izimo ezithile, isibonelo, ukuphefumula komzimba, ukuphazamiseka komgogodla, i-scoliosis nokuningi.
Ngokuvamile ubuhlungu bomhlane bubukeka bulula ukubhekana nobunzima bokubuyela emuva. Ukuvakashelwa okumbalwa kokwelashwa ngokomzimba-kanye nokunamathela ohlelweni lwakho lokuzivocavoca ekhaya-kungase kube yilokho okudingayo ukuhambisa ukudlula ubuhlungu. Imithi yokuhlunguphaza okulwa nokuvuvukala kanye / noma imisipha yokuphumula imithi ingasiza, ikakhulukazi ekuqaleni, ngokunciphisa ukucindezela nobuhlungu ukuze ukwazi ukwenza umsebenzi wakho omuhle ngezikhathi zokwelashwa ngokomzimba.
Inothi Kusuka
Ingozi yokubuyiselwa emuva emuva njalo. Kungumhlobo nje futhi kubangele ukuthi kungashintsha. Ukugcina imisipha yakho iqinile futhi iguquguquke, isisindo sakho sokuhlola nokuyeka ukubhema kuyizivikeli ezinamandla eziphathelene nezinkinga ezihlobene nomgogodla.
> Imithombo:
> Amorim, A., et. al. Ingabe ukuziphatha ngokweqile kukhulisa ingozi yokubuhlungu emuva emuva? Ukufundwa kwamabili amawele amawele amaSpanishi. I-spine J. July 2017.
> Chou, L., et. al. Inhlangano Ephakathi Kokukhuluphala Ne-Down Back Pain kanye Nokukhubazeka Kuhanjiswe Izinkinga Zemizwelo: Isifundo Sabantu Abasekelwe Emphakathini, Esihlangene-Isigaba Sabantu Abadokotela (Baltimore) Ngo-Ephreli 2016.
> I-Green, B. Inhlangano Phakathi Kokubhema Nebuhlungu Ebusweni Esigabeni Sabantu Abadala baseMelika Cureus. Sept. 2016.
> Hruschak, V., futhi. al. Izibikezelo zengqondo ekushintsheni okuvela ebucayi kuya ebuhlungu obungapheli: ukubuyekezwa okuhleliwe Psychology, Health and Medicine. Feb 2018.
> Kokkas, B. Izicubu Ukulimala nokuvuvukala. U-Ann Gen Psychiatry. April 2010.