Amathiphu ukusiza izifo ezivamile zokulala
Ukuphazamiseka kokulala kubantu abane-arthritis yentamo kuvamile. Eqinisweni, ukuphazamiseka kokulala kuhlasela abantu abadala abayi-10.2 million abane-arthritis, ngokusho kocwaningo lwe-2011 yi-National Institute of Arthritis neMisculoskeletal and Skin Skin. Ucwaningo lubonisa ukuthi abantu abane-arthritis (noma isifo esingapheli) cishe cishe kathathu banokulala nokulala njengabafana babo abanempilo. *
Ngikhulume nalabo ababili be-New York City abahlinzeka ngemithi ukuze bathole amathiphu awusizo wokulala ne- arthritis yentamo futhi bamangala lapho bethola ukuthi okungenani elilodwa lala macebiso lingakugcina imali.
Hlala ekuhambeni kokulonda komzimba
UHagit Rajter, isazi sezokwelapha ku-Joint Mobility Center eNew York Hospital for Surgery Special, uthi uma ulala, ikhanda lakho kufanele lihambisane nomgogodla wakho. Ukwazisa ukuthi ucabange ngekhanda lakho njengesandiso somgogodla wakho. Lokhu kusho ukuthi akufanele uguqule ikhanda lakho phambili, noma ulibuyisele emuva. Ukuguqula ngakolunye uhlangothi kuphelile, futhi.
U-Rajter uyaxwayisa ngokumelene nalezi ziminyango ngoba uthi zingase ziholele ekutheni i-radiculopathy yomlomo wesibeletho kanye / noma izinzwa ezikhonjiwe. Izimpawu zingabandakanya ubuhlungu phansi kwesinye noma zombili izingalo, ubuthakathaka, ukuphazamiseka noma ukugubha. (I- radiculopathy yomlomo wesibeletho ingaqondakala njenge- sciatica yendawo yentamo nengalo.)
UDebbie Turczan, umhlinzeki wezokwelapha kanye nomqeqeshi we-yoga, uyavuma.
"Uma ulele eceleni kwakho kubalulekile ukusekela entanyeni nasekhanda ukuze umgogodla uhlale uqondile," usho kanje.
Umcamelo wendlala ungaphansi kokuhle, kusho u-Turczan. (Lokhu kuhlanganisa imithwalo yephayinti elula kakhulu kalula.) Isizathu ukuthi umcamelo ongobucayi kakhulu uzobeka ikhanda lakho eliphansi kunomgogodla wakho.
Khumbula isiphakamiso sika-Rajter (ngenhla) sokugcina ikhanda lakho njengesandiso somgogodla? Ngomcamelo ophansi, awutholakali nje.
I-Turczan iphakamisa ukufaka ithawula elincane bese uyibeka phansi entanyeni yakho lapho ulele eceleni kwakho. Lokhu kuzokusiza ukusekela intamo yakho, nokuyigcina ngokuvumelana kahle. Uma ulele emhlane wakho, u-Turczan ukhombisa ukusebenzisa ithawula elincane ngaphansi kwentamo yakho, ngezizathu ezifanayo.
Gwema Ukulala Esikhathini Sakho
Wake wazi ukuthi lapho ulala noma ulala ngesisu sakho kufanele uphendule ikhanda lakho? Yingakho uRajer ancoma ngokumelene nesimo esithandwayo phakathi nobusuku. "Ake ucabange ukuthi bekuyozizwa kanjani uma, ngesikhathi sokusebenza kwakho, udinga ukugcina isikhundla lapho intamo yakho isontekile khona," kusho uRajter. "Ungakwazi yini ukubamba intamo yakho njengamahora aphelele ayisithupha egcwele? Uzozizwa kanjani? Yilokho okulele endaweni ejwayele ukuyenza entanyeni yakho."
Futhi, uTurczan uyavuma, wanezela ukuthi, " Ukulala kwesisu akuyona into enhle ngoba umuntu kuzodingeka agcine intamo yakhe ijikeleze yonke indlela eya kolunye uhlangothi noma enye ukuze iphefumule. Ukulala ngentamo yakho ukushintshaniswa amahora amaningi kungabangela ubuhlungu bentamo."
Imisipha ye-Arthritis Imithwalo
Uma kuziwa emithonjeni, ayikho inzuzo eqinisekisiwe yokusebenzisa imali eningi.
Nakuba abanye abantu beqiniseka ukuthi kudingeka bachithe phezulu kuka $ 150 emthonjeni wezokwelapha, uRajar uyalahla lo mbono njengokungadingekile. Esikhundleni salokho, unamathele nomgomo wokududuzeka kanye nekhono lokuvumelanisa umcamelo entanyeni yakho yentamo, uyeluleka.
Amaphuzu amakhulu ngokukhetha umcamelo omuhle ubuhlungu be-arthritis entanyeni yilezi:
- Kufanele kube ngokubanzi ngokwanele ukusekela ibanga phakathi kwamahlombe akho nentamo yakho.
- Kumele ukwazi ukumayela uphinde uvuselele umcamelo. Lokhu kufanele kufane nefomu lakho ngendlela exhasa. U-Rajter uphakamisa phansi imithwalo ye-feather.
- Kulabo abalala eceleni, umcamelo kufanele ube mude ngokwanele ukugcwalisa isikhala phakathi komatilasi wakho nendlebe yakho.
Gwema umkhuhlane wehla nge Collar
Enye indlela yokwenza intamo yakho ibe nokuhle okuhle phakathi nobusuku (okungukuthi, ukugcina ikhanda lakho njengesandiso somgogodla wakho nokugwema ukuchofoza ngokweqile, ukuguqa noma ukukhulisa njengoba kukhulunywe ngenhla) ukugqoka ikhola elithambile.
"Amakholeji aso agqoke ubusuku angase avimbele intamo yakho ukuba ingaboni," kusho uRajter. Lokhu kungasiza ekunciphiseni ubuhlungu besimanje noma ukuqina. "Ikholomu inhle kakhulu uma unesifo esingapheliyo entanyeni." Khuluma nodokotela wakho uma ucabanga ukuthi lokhu kungakwenza ukhetho oluhle kuwe.
* Le nombolo kwakuyi-estimation ngaphambi kokuba kulungiswe noma yikuphi ukulungiswa kwezibalo ku-akhawunti yezinkampani zomphakathi kanye nezinye izinto eziguquguqukayo ezenzelwe abantu.
> Imithombo:
> Louie GH, Tektonidou MG, Caban-Martinez AJ, Ward MM. Ukuphazamiseka kokulala kubantu abadala abane-arthritis: ukusabalalisa, abalamuleli, namaqembu angaphansi kwengozi enkulu. Idatha evela ku-2007 National Health Interview Survey. I-Arthritis Care Res (i-Hoboken). 2011 Feb; 63 (2): 247-60. i-doi: 10.1002 / acr.20362.
> Inombolo yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City. September 2011.
> I-imeyili Ingxoxo. U-Turczan, uDebbie, uMSPT, u-Physical Therapist no-Yoga uthisha. I-New York City. September 2011.