Nciphisa Inhlungu Yakho Emuva Ngokwemvelo
Ubuhlungu obubuhlungu ukukhathazeka kwezempilo kubantu abaningi base-United States esikhathini esithile empilweni yabo kanye nesinye sezizathu ezivame kakhulu abantu abangasebenzi emsebenzini noma bavakashele udokotela. Amaphesenti angaba ngu-80 aseMelika azothola ubuhlungu obubuhlungu emuva, futhi le nkinga yezempilo ichitha i-United States ngaphezu kwezingu-dollar eziyizigidi eziyizinkulungwane eziyi-100 unyaka ngamunye, iningi layo liwumphumela wemali elahlekile.
Nasi isibhamu ku-15 izidakamizwa ezithandwayo zemvelo ngenkululeko yokubuyisela emuva. Nakuba kucwaninga okuqhubekayo ngaphambi kokuba noma iyiphi yalezi zindlela zinganconywa njengendlela yokwelashwa ejwayelekile yokubuyiselwa emuva, ezinye zazo zingase zinikeze impumuzo yokwehlisa ubuhlungu emuva emuva, ikakhulu lapho kuyingxenye yocwaningo olunzulu lwezokwelapha.
Uma ucabanga ukusebenzisa enye imithi yokwelashwa emuva, khuluma nodokotela wakho kuqala. Kubalulekile ukuthi uqaphele ukuthi ukuzitholela ngokwezinye izindlela nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba yingozi empilweni yakho.
I-Acupuncture
Ucwaningo olwenziwe ngo-2008 olwanyatheliswa emaphepheni we- spine lwathola "ubufakazi obunamandla bokuthi ukukhishwa kwesikhumba kungaba usizo olwengeziwe kunezinye izinhlobo zokwelashwa okuvamile" ngenxa yobuhlungu obuphansi. Ngemuva kokuhlaziya izilingo ezingu-23 zokwelapha ngeziguli ezingu-6,359, abalobi bezocwaningo bathola "ubufakazi obunembile bokuthi ukukhwabanisa kuphumelela kunokuba kungabikho ukwelashwa" ekusizeni ubuhlungu bokubuyela emuva.
Ukusebenza kwe-acupuncture kanjani? Ngokomuthi wendabuko waseShayina , ubuhlungu buvela ekuvinjeni amandla ku-meridians emzimbeni, okungavalwa lapho izinyosi zokugcoba zifakwa ngalezi zindlela ezingabonakali. Ukwakhiwa kwe-acupuncture kungase futhi kukhulule ubuhlungu bemvelo-ukukhulula ama-opioid, ukuthumela amasignali ohlelweni lomzwelo oluzwelayo, nokukhulula ama-neurochemicals nama-hormone.
Uma ufuna ukuzama ukukhwabanisa ngenxa yobuhlungu bakho obungapheli , kuhlelwa ukuya kathathu ngesonto emavikini ambalwa ekuqaleni. Ukukhishwa kwe-acupuncture kungase kube intela-deductible njengezindleko zezokwelapha futhi ezinye izinhlelo zomshuwalense zikhokhela ukukhishwa kwesikhumba.
I-Massage Therapy
Kungakhathaliseki ukuthi ucwaninga noma cha kungabonisa ukuthi ukusikhipha imithi kusiza, abantu abaningi bayabika ukuthi kubenza baphinde baphuze ubuhlungu obungapheli. Ngomhlahlandlela wokwenziwa kocwaningo olwenziwe ngo-2009 olwanyatheliswa ku- Spine , abacwaningi baphinde bahlola ukuhlolwa kwemitholampilo engu-13 ekusetshenzisweni kokusikhipha imishanguzo ekwelapheni ubuhlungu be-back Ababhali bokucwaninga baphetha ngokuthi ukusikhipha imishanguzo "kungase kuzuze iziguli ezinezinhlungu ezibuhlungu ezingapheli, futhi ikakhulukazi lapho zihlangene nezivivinyo nemfundo." Ababhali bacela ukuqhutshelwa phambili kwezifundo ezingasiza ekunqumeni ukuthi ukubhula kuyindlela yokwelapha okunomsoco ekuhluphekeni okuphansi emuva.
Ukwelashwa kwezidakamizwa kunganciphisa nokukhathazeka nokucindezeleka okuhlotshaniswa nobuhlungu obungapheli. Kuyinto yokwelashwa kwemvelo ethandwa kakhulu ekubuyeni okuphansi emuva ngesikhathi sokukhulelwa.
Ukunakekelwa kwe-Chiropractic
Odokotela be-chiropractic basebenzise ukuphathwa kwe-spraying chiropractic ukubuyisela ukuhamba okuhlangene. Basebenzisa amandla alawulwayo emajoyini afinyelelwe ukulimala kwemisipha, ubunzima, ukuvuvukala, nobuhlungu.
Ukuhlukunyezwa kukholelwa ukuthi kunciphisa ubuhlungu nobuhlungu be-muscle nokukhuthaza ukuphulukiswa.
Ukunakekelwa kwe-chiropractic okubandakanya ukuxhaphaza umgogodla kubonakala kunciphisa izimpawu futhi kuthuthukise ukusebenza kweziguli ezinezinhlungu ezingapheli ezindala, ubuhlungu obunzima bokubuya emuva, nobuhlungu obuncane obuya emuva, ngokusho kokubuyekezwa kocwaningo olwanyatheliswa kuyi- Journal of Manipulative Physiological Therapeutics . Ekuhlaziyweni kwabo kwemibhalo eyi-887 (kufaka phakathi izilingo ezingama-64 zokwelashwa), abalobi be-review bathi baphinde baqaphele ukuthi ukuhlanganisa ukunakekelwa kwe-chiropractic ngokuzivocavoca "kungase kuphuthumise futhi kuthuthukise imiphumela" futhi kuvikeleke ngeziqephu zesikhathi esizayo zokubuhlungu emuva.
I-Capsaicin Cream
Nakuba kungenzeka ukuthi awuke wezwa nge-capsaicin ngaphambili, uma usudle ikhasi lepilikhi futhi uzizwa umlomo wakho uvutha, uhlangabezane nemiphumela yayo. I-Capsaicin iyisithako esisebenzayo ku-pepper ensili. Uma isetshenziswa esikhumbeni, i-capsaicin itholakale ukuthi ichithe i-neurochemical ehambisa ubuhlungu, okwenza kube nomphumela we-analgesic.
Ngo-2011 ukubuyekezwa kocwaningo olwanyatheliswa kuyi- British Journal of Anesthesia , abaphenyi babheka ucwaningo olutholakalayo ekusetshenzisweni kwe-capsaicin esebenzisa amakhemikhali ekwelapheni izinhlobo eziningana zobuhlungu obungapheli. Lokhu kufaka phakathi izivivinyo ezimbili zokwelashwa ezihlola ubuhlungu emuva, okubili kokuthola ukuthi i-capsaicin yasiza ukunciphisa ubuhlungu obuphansi emuva ngaphandle kokubangela imiphumela emibi kakhulu.
I-Capsaicin cream , ebizwa nangokuthi i-capsicum cream, itholakala ezitolo zezidakamizwa, izitolo zokudla ezempilo, kanye ne-intanethi. Isilinganiso esivamile ngu-0.025% i-capsaicin ukhilimu isetshenziswa izikhathi ezine ngosuku. Umphumela ovame kakhulu ohlangothini oluthile ukuzwa okuhlabayo noma okuvuthayo endaweni. Uma kunokwenzeka, gqoka igilavu elahlwayo (etholakalayo ezitolo zemithi) ngaphambi kokusebenzisa ukhilimu. Qaphela ukuba ungathinti indawo yeso noma isikhumba esivulekile. I-tube noma imbiza ye-capsaicin cream ngokuvamile ibiza phakathi kuka- $ 8 no-$ 25.
I-Vitamin D
Ucwaningo olusakhulayo lubonisa ukuxhumana phakathi kobuhlungu obungapheli obungaphenduli ekwelapheni nasekuncipheni kwevithamini D. Izithako ze-Vitamin D zingase ziholele ekuthuthukiseni ukwelashwa emabonakalweni obuhlungu phakathi kwabantu abanezici ezincane zokuqala zika vithamini D.
Umsoco obalulekile otholakala ekudleni okuthile (njengobisi oluqinile nezinhlanzi ngamathambo amancane), i-vitamin D ikhiqizwa ngokwemvelo ngomzimba ngesikhathi ivuleka emisebeni yelanga ye-ultraviolet. Kodwa njengoba kunzima ukuthola ukudla kwakho kwansuku zonke okuphakanyisiwe ku-D kuphela ngokusebenzisa imithombo yokudla kanye nokungcola kwelanga, ochwepheshe bezokwelapha abaningi batusa ukwandisa amazinga akho e-vitamin D ngokuthatha isandiso sokudla.
Amagciwane aphikisayo
Njengoba kucatshangwa ukuthi ukuvuvukala kubambe iqhaza ekuthuthukiseni ubuhlungu be-back, amakhambi athile acatshangwa ukuthi anomphumela wokulwa nokuvuvukala angase awusizo ekuphuculeni ubuhlungu emuva.
I-white willow bark , ngokwesibonelo, ingaba nezindawo zokukhulula ubuhlungu ezifana ne-aspirin. I-Salicin, i-compound etholakala emgodini omhlophe we-willow, iguqulwa emzimbeni ku-salicylic acid, njengoba nje i-aspirin. I-asidi salicylic ikholelwa ukuthi iyinkimbinkimbi esebenzayo ekhulula ubuhlungu nokuvuvukala. Enye imifino ngezinye izikhathi esetshenziselwa ukwelashwa ubuhlungu emuva kuyisihluthulelo sikaSathane. Uhlombe lukaDeveli luqukethe i-harpagosides, okuyizinto ezakhiwa ngamakhemikhali ezitholakala ukuthi zinempahla ephikisanayo.
I-Magnesium
I-Magnesium iyona yesine iminingana eningi kakhulu emzimbeni. Kuhileleke ekusebenzeni okungaphezu kuka-300 kwezinto eziphilayo, kusiza ukugcina imisipha evamile nesisindo somzimba, kugcina isigqi senhliziyo sinamathele, sisekela isimiso somzimba sokuzivikela esinempilo futhi silondoloze amathambo amandla. I-magnesium iyasiza futhi ukulawula amazinga kashukela egazini, ikhuthaza ukucindezeleka kwegazi evamile, futhi iyaziwa ukuthi ihileleke ekusebenzeni kwamandla kagesi kanye neprotheyini synthesis.
Ucwaningo lubonisa ukuthi izinhlobo ezithile ze-magnesium zingaba usizo ekuphuculeni ubuhlungu kanye nokuphumula komzimba, kanye nobuhlungu benzwa. Abantu abaningi emphakathini wethu banesidingo se-magnesium, ngakho-ke kungaba umqondo omuhle ukwengeza. I-Magnesium glycinate yaziwa njengendlela ebonakalayo kakhulu. I-Magnesium citrate ingasetshenziswa yilabo abathandana nokuqothulwa, njengoba kunomphumela owengeziwe wokukhipha izibilini.
Yoga
I-Yoga yenza ukulinganisela emzimbeni ngokusebenzisa izimo ezihlukahlukene ezithuthukisa ukuguquguquka namandla. Kunobufakazi bokuthi ukuthatha umkhuba we-yoga kungasiza ekunciphiseni ubuhlungu emuva.
Ukuze kubuyekezwe ucwaningo olwenziwe ngo-2011 olwenziwe emtholampilo ye-Clinical Rheumatology , abaphenyi babheka izivivinyo eziyisikhombisa zemitholampilo ezivivinywe imiphumela ye-yoga ezigulini ezinemihelo ephansi emuva. Kulezi zifundo, ezinhlanu ziphakamisa ukuthi i-yoga iholela ekunciphiseni okukhulu kakhulu ekubuyeni okuphansi emuva kokunakekelwa okuvamile, imfundo, noma ukuvivinya umzimba okujwayelekile.
I-Vitamin B12
Ubuhlungu, kanye nokugubha nokugubha, ukucasula, ukukhunjulwa kwememori, nokucindezeleka, kungaba izimpawu zokuntuleka kwe-B12. Izingozi zengozi ye-vitamin B12 yilezi:
- I-anemia enenhliziyo
- Ukusetshenziswa kwemithi ethile (kuhlanganise nemithi yokwelapha i-acid-blocking)
- Ukudla okunganeliseki inyama noma imikhiqizo yobisi
- Ukutheleleka (okufana nokukhukhulwa kwamagciwane amancane, ama-parasites)
- Izifo zokugaya (kuhlanganise nesifo se-celiac nesifo sikaCrohn )
Ama-injection ye-Vitamin B12 ye-muscle iyindlela yokwelapha ejwayelekile ye-vitamin B12. Ucwaningo luye lwathola ukuthi amaphilisi amancane angama-vitamin B12 (asethwe ngaphansi kolimi ukuze amunce) futhi i-gel yangasese nayo isebenza kahle.
Alexander Technique
U-Alexander Technique uhlobo lwezokwelapha olufundisa abantu ukuba bathuthukise ukuma kwabo bese beqeda imikhuba emibi efana ne-slouching, engabangela ubuhlungu, ukucindezeleka kwemisipha, nokunciphisa ukuhamba.
Kukhona ukwesekwa okuqinile kwezesayensi ukuphumelela kwezifundo ze-Alexander Technique ekwelapheni ubuhlungu obungapheli, emuva kokubuyekezwa kocwaningo olwanyatheliswa kuyi- International Journal of Clinical Practice ngo-2012. Ukubuyekezwa kufaka isicelo esisodwa esenziwe kahle, esenziwe ngokucophelela ekliniki esibonisa ukuthi izifundo ze-Alexander Technique zaholela ekunciphiseni okwesikhashana okubuhlungu ebuhlungwini bomhlane nokukhubazeka okubangelwa ubuhlungu obungapheli emuva. Le miphumela yayisekelwa ngokubanzi ngesilingo esincane, ngaphambi kokuhlolwa komtholampilo ukuhlola ukusetshenziswa kwe-Alexander Technique izifundo zokwelapha ubuhlungu obungapheli.
Ungafunda i-Alexander technique ngezikhathi ezizimele noma ngezigaba zeqembu. Isikhathi esivamile sihlala cishe emaminithi angu-45. Phakathi naleso sikhathi, umfundisi ubeka indlela ozithwala ngayo futhi uqeqeshe wena ngemfundo yokukhuluma nokuthinta kahle.
Hypnotherapy
Ebizwa nangokuthi "ukuguqulwa," i-hypnotherapy yindlela yokucabanga kwengqondo ehilela ukungena esimweni esifana nesimo sokuphumula okujulile nokugxila. Uma kwenzeka i-hypnotherapy, iziguli zicatshangwa ukuthi zivulekile kakhulu ukusikisela. Ngenxa yalokho, i-hypnotherapy ivame ukusetshenziswa ukushintsha ushintsho ekuziphatheni okucatshangelwe ukuthi lunezinkinga zempilo (kubandakanya ubuhlungu obungapheliyo).
Ucwaningo lokuqala luveza ukuthi i-hypnotherapy ingase ibe yindlela ethile ekwelapheni ubuhlungu obuphansi emuva. Ngokwesibonelo, isifundo sezindiza esanyatheliswa kuyi- International Journal of Clinical and Experimental Hypnosis sathola ukuthi uhlelo lwe-hypnosis lwesine (oluhlangene nohlelo lwezemfundo yengqondo) lwanciphisa kakhulu ubuhlungu obukhulu futhi kwaholela ekuthuthukiseni imizwa phakathi kweziguli ezinezinhlungu ezingapheli ezindala.
I-Balneotherapy
Enye yezokwelashwa ezindala kakhulu zokuphumula ubuhlungu, i- balneotherapy yindlela ye-hydrotherapy ehilela ukugeza emanzini amaminerali noma ngamanzi afudumele.
Ngombiko ka-2006 oshicilelwe eRheumatology , abaphenyi bahlaziya ucwaningo olukhona mayelana nokusetshenziswa kwe-balneotherapy ekwelapheni ubuhlungu obuphansi emuva. Ukubuka izilingo ezinhlanu zemitholampilo, abalobi bombhalo bathola "ubufakazi obukhuthazayo" obukhomba ukuthi i-balneotherapy ingase iphumelele ekwelapheni iziguli ezinezinhlungu eziphansi. Ephawula ukuthi idatha eyesekelayo ayitholakali, abalobi bacela ukuhlolwa kwezinga elikhudlwana ku-balneotherapy nasebuhlungu obuphansi emuva.
Ama-salts oLwandle Olufile nezinye izinsaba zokugeza eziqukethe isulfure zingatholakala ema-spas, ezitolo zokudla nezempilo. Kodwa-ke, abantu abanezimo zenhliziyo akufanele basebenzise i-balneotherapy ngaphandle kokuqondiswa komhlinzeki wabo wokunakekela oyinhloko.
Ukuzindla
Umkhuba wengqondo yasendulo, ukuzindla kuye kwatholakala ukwandisa ukubekezelelana ubuhlungu nokugqugquzela ukuphathwa kobuhlungu obungapheli ezincwadini eziningana ezincane. Ngaphezu kwalokho, izifundo eziningi zokuqala zigxile ikakhulukazi ekusetshenzisweni kokuzindla ekulawuleni ubuhlungu obuphansi emuva. Ucwaningo olwenziwe ngo-2008 olushicilelwe ngo- Pain , isibonelo, lwathola ukuthi uhlelo lokuzindla lwezinsuku eziyisishiyagalombili lwaholela ekwenzeni ngcono ukwamukelwa ubuhlungu kanye nokusebenza ngokomzimba kwiziguli ezinezinhlungu ezingapheli ezinqolobaneni. Lesi sifundo sasihlanganisa nabantu abadala abadala abangama-37, namalunga ezindla ngokulinganisa kwezinsuku ezingu-4.3 ngesonto ngokulinganisa imizuzu engu-31.6 ngosuku.
Nakuba kungasazi ukuthi ukuzindla kungasiza kanjani ekunciphiseni ubuhlungu , kucatshangwa ukuthi ikhono lomkhuba lokukhuthaza ukuphumula ngokomzimba nangokwengqondo kungasiza ukugcina ukucindezeleka okungapheli ekuguleni izimo ezibuhlungu ezingapheli.
Enye yezinhlobo ezijwayele kakhulu zokufunda nokuzindla ngokucophelela ukuzindla kwengqondo.
Tai Chi
I-Tai chi yinto yobuciko yasendulo ehilela ukuhamba kancane, okuhle futhi kufaka ukuzindla nokuphefumula okukhulu. Nakuba ucwaningo olwenziwe ngokusetshenziswa kwe-tai chi ekwelapheni ubuhlungu be-back emuva lube buthakathaka, kunobunye ubufakazi bokuthi ukwenza i-tai chi kungasiza ekunciphiseni ubuhlungu emuva emuva kwezinga elithile.
Isayensi etholakalayo ihlanganisa isifundo se-2011 eshicilelwe ku- Arthritis Care & Research , esathola ukuthi uhlelo lwe-tai ye-week-week lwanciphisa ubuhlungu nokusebenza okuthuthukisiwe kubantu abanezimpawu ezibuhlungu zesikhathi eside ezibuhlungu. Ucwaningo lubandakanya abantu abadala abangu-160 abanezinhlungu ezingapheli emuva, abayingxenye yabo abahlanganyele ngezikhathi ezingu-40 ze-tai chi izikhathi ezingu-18 phakathi nesonto le-10.
Ukwelapha Umculo
Ukwelashwa kwe-Music kuyindlela yokwelapha engokwemvelo ephansi enganciphisa ukucindezeleka kokubuhlungu okungapheli ngokuhambisana nezinye izifo. Izifundo zithola ukuthi zinganciphisa ukukhubazeka, ukukhathazeka nokucindezeleka okuhlotshaniswa nobuhlungu obungapheli. Kucatshangwa ukuthi kungasiza ngoba kungasusa ukunakwa kude nokuzwela okungajabulisi, futhi kungabangela ukukhululwa kwama-endorphin noma ushintsho kumazinga we-catecholamine.
Ukusebenzisa izixazululo zemvelo nge-Back Pain
Uma ucabanga ukusebenzisa enye imithi yokwelashwa emuva, khuluma nodokotela wakho kuqala. Kubalulekile ukuthi uqaphele ukuthi ukuzitholela ngokwezinye izindlela nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba yingozi empilweni yakho.
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Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.