Gcina Umkhumbi Wakho Esikhundleni Esifanele Uma Ulala
Umqulu wesibeletho umcamelo omncane obekwe ngaphakathi kwecala lakho lomcamelo ukuze usize ukusekela intamo yakho ngenkathi ulele. Umqulu usiza ukugcina intamo yakho endaweni enhle njengoba ulala emhlane noma ohlangothini lwakho.
Uma unesifo senhliziyo noma ubuhlungu besandla esivela entanyeni yakho (i- radiculopathy yomlomo wesibeletho), khona-ke uyaqonda ukuthi ubuhlungu bungakanani ukukwazi ukuguqula ikhanda lakho, ubuke phezulu noma phansi, noma ugcwalise imisebenzi eyisisekelo efana nokugeza izinwele zakho noma ukufunda incwadi .
Kunezimbangela eziningi zobuhlungu bezintamo, kodwa ngezinye izikhathi ubuhlungu bubonakala buza ngokuzumayo ngaphandle kwesixwayiso. Ungase uvuke ekuseni ngokubuhlungu kwentamo ngemva kokulala ubusuku obonakala bukhululekile.
Uma uthuthuka ngokuzumayo ubuhlungu bezintamo ezinzima, kunezinto ezimbalwa okufanele uyenze ngaso leso sikhathi. Ungesabi, qalisa uhla lwezintambo zokunyakaza kwentamo, futhi ugcine isimo esifanele lapho uhlezi.
Ukugcina ukuhlala okufanele kubalulekile ekulawuleni ubuhlungu bentamo yakho. Kungakhathaliseki ukuthi uhlezi, umile, noma ulele phansi, kufanele ugcine intamo yakho bese uhamba ngomgogodla uma isimo sakho siphulukisa.
I-Anatomy ye-Neck
Intamo yakho, noma umgogodla womlomo wesibeletho, unamathambo ayisikhombisa okuthiwa i-vertebra ehlanganisiwe. Phakathi kwamathambo ngamunye kukhona i-disc encane, efana ne-absorber shock.
Uma ubheka umgogodla wakho ohlangothini, kufanele uqaphele ukuthi kukhona ijika elincane elingaphambili entanyeni yakho.
Le ijika, okuthiwa i-lordosis, kubalulekile ukulondoloza ngaso sonke isikhathi, ikakhulukazi uma uzwa ubuhlungu bentamo. Ukugcina i-lordosis yakho yomlomo wesibeletho kusiza ukugcina ingcindezi emaceleni akho omgogodla namalungu angagcina agxilile emisipha ephuma emgodini wakho wokugulisa umgogodla bese uhamba phansi ingalo noma izingalo.
Isimo Esifanele Sokugcina I-Lordosis Ye-Cervical
Uma uhlala esihlalweni, ungakwazi kalula ukugcina isimo esifanele entanyeni yakho ngokusebenzisa umqulu omncane we-lumbar ukusekela emuva kwakho okuphansi. Uma isikhala sakho esiphansi sisesimweni esifanele futhi sisekelwa umcamelo omncane we-lumbar, intamo yakho iyoba ngokwemvelo ibe sesimweni esifanele ngejika eliphambili kulo.
Uma ulele phansi, kufanele futhi ugcine i-lordosis yakho yomlomo wesibeletho ukuze ugcine intamo yakho endaweni efanele. Lokhu kungafezwa ngokusebenzisa umqulu wesibeletho.
Lapho Uthola Umqulu Wesibeletho
Ukusesha kwi-intanethi kwembula abathengisi abaningi abahlukahlukene abanikeza imiqulu yomlomo wesibeletho. Ayithengi kakhulu, futhi ingathengwa cishe ngama-$ 20 (US). Ikhemisi lakho lendawo lingabuye lithengise imiqulu yomlomo wesibeletho.
Izindleko eziphansi kanye nendlela elula yokusekela intamo yakho ngenkathi ulele ukuzenza umqulu wakho wesibeletho usebenzisa ithawula lokugeza. Lolu khetho, ngenkathi lusebenza kahle, lungase lunikeze inani elifanayo lokusekela kanye nenduduzo njengengxenye yomlomo wesibeletho.
Ukusebenzisa i-Roll Roll ngesikhathi sokulala
Ukusebenzisa umqulu wesibeletho ukugcina ukulungiswa kwentamo ngenkathi ukulala kulula. Mane ubeke umqulu wakho wesibeletho emcimbini wakho we-pillow bese uyithuthela ekugcineni komlenze wakho. Umqulu kufanele ugijime ubude bomlenze wakho.
Beka umcamelo wakho embhedeni wakho nomqulu wesibeletho ngaphakathi kweso. Umqulu wesibeletho kufanele ube endaweni ukuze kuthi uma ubeka ikhanda lakho emceleni, lo roll usekela intamo yakho.
Uma ulele emhlane wakho, kufanele uzizwe umqulu womlomo wesibeletho ucindezelekile ngokumelene nentamo yakho bese uyisekela. Uma ugoqa ngakolunye uhlangothi noma enye, umqulu wesibeletho kufanele usazise intamo yakho bese ugcwalisa indawo phakathi kwekhanda lakho nehlombe.
Akukhuthazwa ukuthi ulale esiswini sakho uma uzwa ubuhlungu bentamo.
Uma uqala ukusebenzisa umqulu wakho womlomo wesibeletho, ungase uqaphele ukungathandeki njengoba ujwayele umqulu.
Emva kwamaminithi ambalwa, kufanele uqaphele ukuthi lo roll uhlinzeka ukwesekwa entanyeni yakho ngokunganaki okungeziwe.
Uma ubuhlungu bezintamo zakho buqhubeka noma bubuhlungu ngokuhamba kwesikhathi noma buhambisana nobu buthakathaka besikhumba noma ukuphazamiseka noma ukubetha, kufanele uvakashele udokotela wakho ngokushesha ukuze uqinisekise ukuthi uthola ukwelashwa okufanele. Udokotela wakho angakutjela kumthandi wezinto ezibonakalayo ukukusiza ukuphatha izimpawu zakho. I-PT yakho ingahle ikunikeze imishanguzo efanele, ingakusiza ugcine ukuma okufanele, noma ingakunikeza ezinye izifo, njenge- traction yomlomo wesibeletho , ukusiza ukuphatha ubuhlungu bakho.
Uma unesifo senhliziyo, kufanele ugcine intamo yakho endaweni efanele ngenkathi ulele. Ukusebenzisa umqulu wesibeletho ku-pillowcase yakho kuyindlela elula, ephansi, futhi ephumelelayo yokusekela intamo yakho. Kungaba yinye yezingxenye zokwelashwa kwakho ezingakusiza ngokushesha futhi ziphephe ubuhlungu entanyeni yakho.