Ubuhlungu obubuyela emuva buvamile-cishe amaphesenti angu-80 kubo bonke abantu bayokuzwa esikhathini esithile empilweni yabo. Futhi ukuphatha, okungenani ndawonye, kungafika ngentengo ephezulu. Ukubona odokotela oyedwa noma ngaphezulu emthonjeni wakho kuvame ukuholela ezinyangeni eziningi ezihlobene nezindleko eziphezulu. Ngaphezu kwalokho, ubuhlungu bokubuyela emuva kungabangela ukukhubazeka noma ukulahlekelwa isikhathi sokusebenza, futhi kungase kube nokucindezela empilweni yakho yomphakathi.
Ngakho-ke, kunengqondo ukuthi ukuvimbela ubuhlungu emuva emuva lapho ungakwazi khona indlela engcono yokubhekana nayo. Izindlela eziphakanyisiwe zokwenza lokho zivame: Buza abantu abangu-10 ukuthi bangadonsa kanjani ubuhlungu bezinsipho ekuhlungeni , futhi cishe uzofunda ngezindlela ezahlukene ezingu-10.
Ukuze sikusize uhlukanise ukolweni kumakhoba, okungukuthi, ake sigxile kulokho okungafanele sikwenze uma sizama ukuvimbela ubuhlungu emuva. Njengoba ufunda, khumbula ukuthi kunezifundo ezimbalwa ekuvimbeleni ubuhlungu bezintamo nangemuva kunokuba kukhona ukwelashwa, ngakho-ke kuzodingeka sithuthukise ulwazi ngokuvimbela kusuka emininingweni yokwelapha ekhona lapho.
1. Amabhande Emuva
Nakuba abasebenzi abaningi basebenzisa ibhande elingemuva, futhi abahlinzeki abaningi bezokwelapha bayabancoma ngenhliziyo yonke ngokugcina i-trunk esikhundleni noma ukukhonza njengesikhumbuzo sokugcina ifomu elihle, amaCenter for Disease Control (CDC) ufuna ukuthi uqaphele ukuthi ubufakazi besayensi abukho ukusekela usebenzisa ibhande elingemuva lokuvimbela ubuhlungu emuva.
Ukuze bafinyelele ekuzimiseleni kwabo, iNational Institute for Occupational Safety and Health (NIOSH), okuyingxenye yeCDC, ibuyekeze izifundo ezimbalwa ezikhona esihlokweni. Lezi zifundo zibheke ukuhlangana phakathi kokusetshenziswa kwamabhande asezindaweni zokusebenza nasemsebenzini endaweni yokulimala. Babuye babheka indlela ukusetshenziswa kwebhande ngemuva kuthinta ngayo umgogodla ngesikhathi sokuphakamisa.
I-NIOSH ithi ngoba iningi locwaningo olwenziwe kuze kube manje luye mayelana ne izimbangela zokulimala emuva kunamazinga okulimala emsebenzini, imbangela yalokho idatha ikwazisa kakhulu isinqumo sabo sokunganxusa amabhande ekuvimbela ukulimala.
Kanye nokunciphisa ukulimala emsebenzini, izizathu ezimbalwa ezivame kakhulu abantu abasebenzisa amabhande emuva (owaziwa nangokuthi "amabhande esisu" noma "ukusekela emuva") afaka:
- Ukunciphisa umthwalo emgodleni ngesikhathi sokusebenza. Nakuba izifundo eziningi ze-NIOSH zibuyekezwe ngempela ngokulayisha, ubufakazi bokuthi ukulayishwa kwehliswe ngokugqoka ibhande elingemuva kwakungekho lapho. I-CDC ithi, empeleni, kukhona ubufakazi obuncane bokuthi kungenzeka ukuthi kungenzeka ukuthi idivayisi efana nebhande elingemuva liyakwazi ukunciphisa umthwalo.
- Ukukhawulela phambili ukunyakaza okuphambili (okuyinto eyaziwayo engozini ye disc kanye nezinye ukulimala). Ngenkathi sikhuluma ngokulayisha, ake sikhulume ngokuthi landa kanjani uma ugoba phambili. I-CDC ithi uma isenzo sebhande elingemuva kwakuwukuvimbela ukuhamba phambili, kungase kusize ukunciphisa ingozi yokulimala kwe- disc . Njengoba kuvela, noma kunjalo, amabhande asezindaweni angcono kakhulu ekuvimbeleni uhlangothi nohlangothi futhi aphikisayo ngaphandle kokuhamba phambili.
2. Ama-insoles ama-Shoe kanye / noma ama-Orthotics
Abanye abantu bakholelwa ukuthi izinyawo zonyawo noma ama-insoles anciphisa ubungozi bokuthuthukisa ubuhlungu obungezona obuqondile bokubuya emuva (kanye nokusebenza njengokwelashwa okuphumelelayo).
Ngenxa yalesi sizathu nezinye, bayisisombululo esihle kakhulu. Kodwa ubufakazi obanele bokusetshenziswa kwabo awusungulwa, ngokusho kokubuyekezwa okuhlelwe ngo-2014 okushicilelwe ephepheni le-BMC Musculoskeletal Disorders. Ngokufanayo, baqhubeka bebhizinisi elikhulu.
3. Amagnethi
Amagnethi agqunywa njengama-agent ephulukisa ngabasebenzi abaningi abanzi abathi bangasebenza ngempumelelo ebuhlungu, ukucindezeleka, i-arthritis nokuningi. Ngenxa yalokho, zihlanganisa imboni yezempilo yezinkulungwane ezigidigidi zamadola. Kodwa ingabe i-magnet therapy iyasebenza ngempela ekuvimbeleni (noma ukukhulula) ubuhlungu bokubuyela emuva?
Ukubuyekezwa okuhlelekile ngo-2005 okushicilelwe encwadini ye-Alternative and Complimentary Medicine kusikisele ukuthi amakhompi angadlala indima ekusizeni ubuhlungu.
Lokho kuthiwa, ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta kwenziwa eminyakeni emibili kamuva futhi kwanyatheliswa kuCanada Medical Association Journal ayikwazanga ukuthola ubufakazi bokusekela ukusetshenziswa kwamaginethi okuba nobuhlungu, ngakho-ke ayizange iwatusa.
Amagnethi angelashwa kwe-CAM (ukwelashwa okuhambisanayo nokwelashwa okunye). I-AHRQ ithi isikhathi esiningi, ukwelapha kwe-CAM kusebenza ngokushesha kanye / noma okwesikhashana ngemuva kokwelashwa kunikezwa, kodwa ukuthi bavame ukuphela ngesikhathi.
4. Ukuyeka ukuhamba ngokusekelwe kokwesaba
Indlela eyodwa engasebenzi kakhulu yokuvimbela ubuhlungu emuva emuva ukuyeka ukuhamba ngokugcwele, noma cishe ngokuphelele. Lokhu kuvame ukwenza ngaphandle kokwesaba ubuhlungu futhi kubizwa ngokufanele ngokuthi ukwesaba ukugwema amasu. Ngenkathi ochwepheshe ngaphambili bekholelwa ukuthi ukuphumula kombhede kungumuthi omuhle we-back back, kamuva nje iseluleko sishintshe ukuze kulungiswe umsebenzi kuze kube yilapho uvela ebuhlungu kepha ungayeki umsebenzi ngokuphelele. Ukuhamba nomzimba nokuzivocavoca kungase kuqiniseke kakhulu emthonjeni futhi kungenye yezindlela ezingcono zokuphatha nokuvimbela ubuhlungu bentamo nokubuya.
Lapho Uthola Ubuhlungu Emuva
Uma uthola ubuhlungu emuva, izindaba ezinhle ukuthi kungenzeka ukuthi unamaphesenti angama-60 amathuba okuphuluka phakathi kwamasonto ambalwa nje, futhi kungenzeka ungadingeki ngisho nantombazane ukuba ufike lapho. Kodwa ngokusho kocwaningo olwanyatheliswa kuyi- British Medical Journal ka-June 2014, lokho kukushiya cishe ngamaphesenti angama-40 okuthola ukuphumula okuphuthumayo, okunamandla kanye nengozi eyengeziwe yezibonakaliso zesikhathi eside. Ucwaningo lubuye luthi kubantu abanezinhlungu ezingapheli, ukucwaninga kuye kwabonisa njalo ukuthi ukwelashwa akuvamile ukusiza ekubuyeleni esimweni esingenabuhlungu kanye / noma esikhiqizayo.
Ngakho-ke uma ungafuni ukubhekana nokunciphisa ukuhlaselwa ngezikhathi ezinzima nobude obukhulu obubuhlungu, ukukhubazeka, nokuphazamiseka kokuphila kwakho komuntu siqu nomphakathi, ukuthola indlela yokuvimbela ubuhlungu be-back emuva kuyinhloko. Futhi indlela engcono kakhulu ukuhambisa umzimba wakho. Yebo, ukuzivocavoca. Akukho okunye okufaka esikhundleni sokusebenza imisipha yakho yangaphakathi, emuva, kanye ne-hip uma ukuvimbela (kanye / noma ukuphulukisa ubuhlungu emuva kuyinjongo yakho.)
Amanye amathiphu afaka:
- Ukulahlekelwa isisindo noma ukugcina isisindo esinempilo noma ukulahlekelwa isisindo
- Hamba ukuhamba okuhle, futhi ume noma uhlale ngokuqondile njalo. Uma kufanele uphakamise izinto phansi, sebenzisa imishini emihle yomzimba (ngaphandle noma ibhande elingemuva) ngokugoqa izinkalo zakho, amadolo, nezinyawo zakho kunokuba ujikeleze emgodini. Futhi, yiqiniso, gwema ukuphakamisa okunzima lapho ungakwenza.
- Sula imisipha yakho ye-hip. Awusoze wazi! Ubuhlungu bakho bomhlane bungadalwa ngokunyakaza okulinganiselwe!
Imithombo :
Chuter V., Spink M., Searle A., Ho A. BMC Musculoskelet Disord. Ephreli 2014. Ukutholakala: June 2016. Ukusebenza kwezingubo zezinwele zokuvimbela nokwelapha ubuhlungu obuphansi bokubuya: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. http://www.ncbi.nlm.nih.gov/pubmed/24775807
I-Eccles N. Ukubuyekezwa okubucayi kokulingwa okulawulwa ngokungahleliwe kwamagesi ase-static for relief relief.J Altern Altern Med Med. June 2005. Kufinyelelwe: June 2016. http://www.ncbi.nlm.nih.gov/pubmed/15992236
Furlan A, Yazdi F, Tsertsvadze A, Gross A, Van Tulder, M, Santaguida L, Cherkin D, Gagnier J, Ammendolia C, Ansari M, Ostermann T, Dryden T, Doucette S, Skidmore B, Daniel R, Tsouros S, Iviki L, i-Galipeau J. Ezokwelapha nezinye izindlela zokwelashwa kwe-Back Pain II. Umbiko wobufakazi / Ukuhlolwa kobuchwepheshe no-194. (Ilungiselelwe yi-University of Ottawa Isikhungo Sokuzibophezela Esisekelwe Eqinisweni ngaphansi kweNkontileka No. 290-2007-10059-I (EPCIII) Ukushicilelwa kwe-AHRQ No. 10 (11) E007.I-Rockville, MD: I-Agency for Research and Quality Quality. Ngo-Okthoba 2010.
Steffens D., Maher C., Pereira L., Stevens M., Oliveira V., Chapple M., Teixeira-Salmela L., Hancock M. Ukuvinjelwa Kwezinhlungu Eziphansi: Ukubuyekezwa Okuhlelekile nokuhlaziywa kweMeta. I-JAMA Intern Med. Feb 2016. Kufinyelelwe ngoJuni 2016. http://www.ncbi.nlm.nih.gov/pubmed/26752509
Traeger, A., Moseley, G., Hübscher, M., Lee, H., Skinner, I., uNicholas, M., Henschke, N., Refensuge, K., Blyth, F., Main, C., Hush, J., Pearce, G., McAuley, J. Imfundo ye-Pain ukuvimbela ubuhlungu obungapheli obuya emuva: isenzo sokutadisha sesilingo esilawulwa ngokungahleliwe. I-BMJ Vula. Juni 2014. Kufinyelelwe: June 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054624/