Izindlela Zakho-Ukuzisiza Ukunciphisa Izinyathelo Zakho
Uma uke wakhuphuka ubuhlungu bentamo obubuhlungu, kodwa wazi ukuthi akubi ngokwanele ukuya ukubona udokotela, nansi izinto ezimbalwa ongazama ngazo. Amathiphu alesi sihloko angase ahlele kahle ukunakekelwa kwezokwelapha, futhi. (Buza udokotela wakho noma uchwepheshe ngalokhu ngaphambi kokuzama.)
Ngaphambi kokuba sifinyelele kulokho, nokho, hlola lolu hlu olufushane lwezimo okungahle kuhambisane ngazo neziphakamiso ezikulesi sihloko:
- Amacembe Amakha NamaKinks
- Ukucindezeleka okuncane okuphansi (ngenxa yemisebenzi efana nokuphakamisa amabhokisi enzima noma weeding kanye / noma ukumba engadini yakho.)
- I-back muscle spasm
Inothi elibalulekile : Uma ubuhlungu bakho noma ezinye izimpawu zihlala isikhathi eside ngesonto noma ngaphezulu, cishe isikhathi sokubona i-doc. Akukhona lokho kuphela, ezinye izibonakaliso nezimpawu ezifakazela ukunakekelwa kwezempilo ; Kuhle ukujwayela labo ukuze ukwazi ukuthatha isinyathelo ngendlela esifike ngesikhathi.
Uma uzibuza ukuthi iyiphi ikhambi lasekhaya elihle kakhulu, ucwaningo lubonisa ukuthi ingxenye enkulu, konke kulingana nokulingana ngokusebenza.
Yeka Ukucasula Into Ebangelwa Imisipha Yakho
Uma unentamo emnene noma ubuhlungu emuva emuva kosuku olumatasa noma olunzima, kulula ukukhohlwa okusobala - ayeke ukwenza okwenza kube kubi nakakhulu.
Kodwa uDkt. Santhosh Thomas, DO, isazi sezokwelapha ngokomzimba kanye nomqondisi we-Westlake Spine Centre e-Cleveland Clinic, uthi into yokuqala okumele yenziwe ngenkinga emfushane noma emqaleni iveza ukuthi yiziphi izinto eziholela enkingeni futhi - bayeka ukwenza .
UDaniel L. Riddle, PT, PhD, kanye noprofesa eVirginia Commonwealth University, uthi "i-crick entanyeni" ingaba ngenxa yezici ezinjengokulala izikhundla ezingasebenzi kuwe.
Ngakho-ke, uma uthanda ukwenza umcamelo up, noma uma kungekho okunikezwayo emilenzeni yakho, qaphela ukuthi cishe uzozibekela ubuhlungu ekuseni. Ukuyeka ukucasula intamo yakho kuleli cala elithile, gwema ukuba intamo yakho nekhanda liqhubekele phambili.
Okuningi
Zama Imithi Yokuhlunguphaza Okungekho Emthethweni
Isifuba somuthi yisisindo sabo sokuqala sabaningi bethu abathola ubuhlungu obumnene noma obuhlungu emuva. Esikhathini esiningi, imithi yokuhlunguphaza ngaphezulu-i-counter izokwenza lo msebenzi. Umthamo wesidakamizwa se-OTC uncane kunalokho ongayithola ngemithi kadokotela, futhi odokotela ngokuvamile basikisela ukuqala lapho.
Imithi ye-OTC yobuhlungu iba nezinhlobo ezimbili eziyinhloko - i-acetaminophen (njenge-Tylenol) ne-NSAID njenge-Motrin (ibuprofen) ne-Aleve (naproxen).
Ama-NSAID nawo asiza ukulawula inqubo yokuvuvukala okungenzeka ibe negalelo ebuhlungu. Zombili izinhlobo ze-OTC zingase zibe nemiphumela emibi, ngakho funda ilebula ngaphambi kokuthatha noma yisiphi isidakamizwa ngenxa yobuhlungu bakho emuva noma entanyeni.
Okuhlobene: 3 Izingozi Ezinkulu Zezempilo Ezihlobene Nokuthatha Ibuprofen (Advil.)
Faka i-Ice emzimbeni wakho noma emuva
Ukusebenzisa i-ice endaweni ethintekile kuze kube amahora angu-48 kuya kwangu-72 ngemuva kokulimala noma ukulimala kuqala enye indlela yokulawula ukuvuvukala. Ukuvuvukala kubangela ubuhlungu futhi, kwesokunxele kungahloliwe, kungabangela inkinga engapheli entanyeni noma emahlombe.
Kunezindlela eziningi zokuzinika iqhwa, njengoba kuphakanyiswa odokotela kanye nabahlengikazi bomzimba.
Isibonelo, cabanga ngale ndlela kusuka e-American Physical Therapy Association:
- Gcwalisa isikhwama seplastiki ngeqhwa elichotshoziwe.
- Beka ithawula eduze kwendawo yentamo yakho enobuhlungu.
- Beka isikhwama seqhwa esikhiqiza ithawula. Iqhwa ngemaminithi angu-15 kuya kwangu-20.
- Thatha ikhefu lama-40-minute.
- Phinda.
Ungalokothi ufake isicelo seqhwa ngqo esikhumbeni sakho.
Okuhlobene: Yikuphi okungcono ku-Acute Neck noma Ukulimala Kamuva: Ice noma Ukushisa?
Faka isicelo sokushisa
Ukusebenzisa ukushisa ukulimala okuvame kakhulu akuyona indlela yokuhamba, futhi odokotela abaningi bayoluleka ngokumelene nalo. Lokhu kungenxa yokuthi ukushisa kuvame ukwandisa ukuvuvukala . Kunezinye ukungavumelani phakathi kochwepheshe ngalokhu, kodwa ngokujwayelekile, lokhu kuyiseluleko esinikezwayo.
Ngemuva kwezinsuku ezimbili noma ezintathu zokuqala, ukusebenzisa ukushisa kuyimidlalo efanelekile, futhi kungasiza ukuphumula lezo zinhlanzi ezinamahloni ezinzima.
Ukushisa kufanele kusetshenziswe ngendlela efana kakhulu neqhwa - imizuzu engu-15 kuya kwangu-20 ngesikhatsi, nekhefu lama-40 phakathi kwezokwelapha. Ukuqothula okushisayo okusemakethe kunganikeza ukukhululeka kwemisipha ebuhlungu.
Ungase futhi uhambisane phakathi kokushisa neqhwa (emva kwezinsuku zokuqala ezimbili kuya kwezingu-3) ukuthola izinzuzo zomunye.
Thola i-Massage
UDkt. Thomas uphakamisa ukusikwa kwama-massage okwenziwe imisipha ebizwa ngokuthi "i-crick entanyeni."
Ukuze ubuhlungu bezintamo kanye nobuhlungu obuphansi, ukuphunga kufanele kube mnene kakhulu phakathi nezinsuku ezimbalwa zokuqala ukugwema ukwenza izinto zibe zimbi nakakhulu. Ungakhetha ngisho nokulinda kuze kube yilapho isigaba esibucayi sokulimala siphelile (okungenani amahora angu-72.)
I-Massage ishukumisa amanzi, okungasiza ukuvimbela izicubu ezincane . Ngemuva kwezinsuku ezimbalwa zokuqala, ukusikhipha umzimba kungasiza ekusebenziseni ukuphazamiseka namafindo emisipha yakho. Uma ungeke ukwazi ukukhokhela ukusikhipha izimbungulu lapha kukhona ukuhamba okuncane ongazizama wena:
Okuningi
Hlala Usebenza ...
Eminyakeni edlule, odokotela banxusa abantu abanezinhlungu emuva noma ukulimala ukuphendula ngokungahambi kahle (okungukuthi, ukuphumula kombhede.)
Muva nje, ucwaningo lwezokwelapha luye lwabonisa ukuthi iziguli ezinezinhlungu eziphuthumayo ezingemuva eziyeka umsebenzi kungenzeka empeleni zibe nobuhlungu obukhulu kunabo abangekho.
Odokotela abaningi manje bancoma ukuthi bahlale bekhuthele ngaphakathi kwemingcele yakho yobuhlungu njengendlela ephumelela kakhulu yokubhekana nobuhlungu obunzima bokubuya emuva nokulahlekelwa kokusebenza ngokomzimba. Lokhu kusho ukuthi ukubuyekezwa kuka-2010 okwenziwe yiCochrane Back Group kutholakale ubufakazi obulinganiselayo beseluleko uma kunikezwa abantu abanezinhlungu ezibuhlungu emuva (uma kuqhathaniswa neseluleko sokuphumula kombhede.)
Endabeni ye-sciatica, abacwaningi bathola okungafani nhlobo phakathi kokuthatha indlela yokuphumula kombhede nokuhlala okusebenzayo (ngaphakathi kwemingcele).
Uma uphakamise ukuhamba kancane / ukuma, ungase uzame ukulala emhlane wakho ngamadolo akhokile futhi imilenze ihlezi esihlalweni noma embhedeni ukuze ukhululeke okwesikhashana ubuhlungu.
... Kodwa Thatha indlela elula
Ngemuva nje kokuba ubuhlungu buqale, cishe uzozizwa uthanda ukuvikela indawo okwesikhashana.
Kodwa kuye ngokuthi ubuhlungu bakho bunzima kangakanani, ungase uzuze kwezinye ukunyakaza okunomusa kakhulu. Njenge-massage, ukunyakaza okunomusa kungasiza ekuvimbeleni izicubu zesikhumba ezingapheli ekubambeni.
Kulesi sigaba, kubalulekile ukuhlonipha imingcele yobuhlungu bakho; yimisa uma isaziso sokusha kwesibindi noma ubuhlungu obuningi. (Okufanelekile, uzosebenza nomhlinzeki onekhono okwazi ukuhlanganisa indawo emelekile ngokuphepha nangokufanele.)
Ngemuva kokuthi isigaba esibucayi sesiphelile, cishe uzozizwa ungcono, kodwa ukugcina ukuhamba komnene kuyabaluleke kakhulu. Ama-tissue amasha ahlelwe esigabeni esiyingozi sokuphulukiswa ukulimala ayinkimbinkimbi, futhi angonakaliswa kalula ngokuphinda asebenze emazingeni angaphambilini, anonya kakhulu.
Yazi Uma Isikhathi Sokubona Udokotela
Ukukhuluma ngokweqile, ayikho imikhombandlela esungulwe yesikhathi sokubona udokotela mayelana nobuhlungu obuncane noma obuya emqaleni.
Kodwa ngokusho kukaTomas (futhi njengoba ngishilo ekuqaleni), uma ubuhlungu buqhubeka isikhathi sesonto noma ngaphezulu - ikakhulukazi uma kuphazamisa ukusebenza kwakho kwansuku zonke, sekuyisikhathi sokukuhlola.
Ngezinye izikhathi ubuhlungu ocabanga ukuthi kungenzeka ngenxa ye "crick entanyeni" elula noma ekugcineni kwe-back back kungase kubhekisele kokuthile okubi kakhulu, njengokutheleleka noma isisu.
Udokotela wezokwelapha unamakhono okuhlola ukuthola ukuthi ubuhlungu bakho bubonisa inkinga enkulu engayithinti ngokuqondile ubuhlungu. UTomas uthi futhi ngezinye izikhathi izimo ezifana ne-disc herniation noma i- spinal stenosis zingalingisa izimpawu ze "crick entanyeni" - esinye isizathu sokuthi sihlolwe.
> Imithombo:
> Hurwitz. EL, Ukwelashwa kwentamo yentamo: ukungenelela okungeyona engavumelekile: imiphumela yeT Bone ne-Joint Decade 2000-2010 Task Force ku-necklaces kanye nezinkinga zayo ezihlangene. J Physiol Ther. 2009 Feb.
> Van der Velde G, Hogg-Johnson S, Bayoumi AM, Cassidy JD, Côté P, Boyle E, Llewellyn-Thomas H, Chan S, Subrata P, Hoving JL, Hurwitz E, Bombardier C, Krahn M. Ukuthola Ukwelashwa Okuhle Phakathi Kwezokwelapha Ezivamile Zezinyosi Zezinyosi: Ukuhlaziywa Kwezinqumo. 2008 Feb 15.
> Inombolo yocingo: UDkt. Santhosh Thomas, uMqondisi wezokwelapha eN Westlake Spine Centre, Clinic yaseCleveland. 3/08.
> Inombolo yocingo: Daniel Riddle, PT, Ph.D. UProfesa Virginia Commonwealth University kanye neSekela loMqondisi Journal of Physical Therapy. 3/08
> Hagen KB, Hilde G, Jamtvedt G, Winnem M. Bed baphumule ubuhlungu obukhulu obubuhlungu obunzima emuva kanye ne-sciatica. Database Cochrane Yokuhlolwa Okuhlelekile 2004, Issue 4. Art. Inombolo: CD001254. I-DOI: 10.1002 / 14651858.CD001254.pub2.
> Dahm, KT, et. al. Iseluleko Sokulala Emibhedeni Kanye Nezeluleko Ukuze Uhlale Usebenza Ngokuphumelelayo Kwezinhlungu Eziphansi Ne-Sciatica.Cochrane Database Syst Rev. Jun 2010.
> Kisner, C., Colby, LA Ukuzivocavoca kwezokwelapha: Izisekelo kanye Nezobuchwepheshe. I-4th ed. Inkampani ye-FA Davis. Philadelphia. 2002.
> Okudingeka Ukwazi Ngomkhuhlane. I-American Physical Therapy Association website.
> I-Institute for Clinical Systems Improvement (ICSI). Ubuhlungu obukhulu be-back back. Bloomington (MN): Isikhungo se-Clinical Systems Improvement (ICSI); 2006 Septhemba 65 k. [Izinkomba ezingu-124]