Ubuhlungu bomsana buphakathi kwezimo ezivamile ezikwelapha ezenza abantu bafune ukuhlolwa kwabadokotela. Eqinisweni, ngemuva kwezinsuko zokuphefumula , ubuhlungu bomhlane buyisizathu esivame kakhulu sokuqokwa kukadokotela e-United States. Cishe cishe wonke umuntu omdala uzothola isiqephu sokubuhlungu emuva emuva kokuphila kwakhe, futhi kubantu abaningi, lokhu kungabangela ukukhathazeka nezinkinga eziphindaphindiwe.
Ngombono omuhle, iningi labantu abanezinhlungu zasemuva lizokuthola usizo, kanti empeleni isimo esingajwayelekile lapho izimpawu ziqhubeka futhi ziphikelela. Kubantu abaningi, ngisho nalapho ubuhlungu bukhulu, lezi ziqephu zivame ukuxazulula ngokuzenzekelayo. Ubuhlungu obunzima bokubuyela emuva buxazulula phakathi kwamasonto ayisithupha kuya ku-12 kusukela ekuqaleni kwezimpawu, futhi kaningi ngokushesha. Lokho kusho ukuthi, ukubhekana nesicoco sezinhlungu zangemuva kungaba yinto ebesabekayo, futhi ebuhlungu. Abantu abaningi bayaqiniseka ukuthi kukhona okungathí sina okungalungile, njengoba bengakaze bahlangane nalolu hlobo lokungahambi kahle nezinye izifo zezokwelapha.
Ukwelapha ubuhlungu obuphansi emuva buye kwavela eminyakeni eyishumi edlule. Enye yezokwelapha ezivame kakhulu iminyaka eminingi kwakuphumula ukulala. Ngesikhathi udokotela eyohlola umuntu ozwa ubuhlungu bokubuyela emuva, kwakungaba yisincumo sezwe jikelele ukuthi odokotela batshela isiguli sabo ukuba balele embhedeni, futhi bazama ukunciphisa umsebenzi wabo ngangokunokwenzeka, okungenani amahora angu-48.
Lokhu kukwelashwa okuthiwa "ukuphumula kombhede" kwakucatshangwa ukuthi kuvumela ukuvuvukala okunzima okuhambisana nobuhlungu be-back emuva ukufika ezingeni lapho abantu bengase bakhulise khona kancane kancane ukuhamba nokusebenza kwabo. Emva kwalesi sikhathi sokuqala sokuphumula kombhede, ukuqhutshwa kancane kancane komsebenzi kuvunyelwe. Nokho, lesi seluleko siyinto yesikhathi esidlule.
Namuhla, odokotela batusa ukuthi kufanele uvuke futhi uhambe ngokushesha ngangokunokwenzeka emva kokuqala kwesiqephu sezinhlungu ezibuhlungu ezibuya emuva.
Kungani Ukuphumula Kombhede Kunconywa?
Uma othile enesiqephu sezinhlungu ezibuhlungu emuva, ukuthola usizo lwezimpawu kungaba nzima. Kungenzeka ukuthi ngokuqamba amanga kakhulu, futhi uzama ukungashintshi isikhundla, ukuze ukwazi ukuzibeka ukuze ubuhlungu bukhululeke. Odokotela bacabanga ukuthi ngokuvumela izinga lobuhlungu ukuba linciphise, nokuvuvukala ukunciphisa, ukuthi ukuphumula kokulala kombhede kungakunika ukuqaqamba inqubo yokuphulukisa, futhi kukuvumela ukuba ubuyele emsebenzini ngokushesha masinyane.
Ukuze kube mnandi kulabo odokotela bezinyanga ezedlule, lokhu kwakuyisinconywa esamukeleka kakhulu, futhi iseluleko esinikeziwe kwakungafanele silale embhedeni kuze kube phakade. Iseluleko sasimane nje silale embhedeni isikhathi sezinsuku ezimbalwa. Phakathi nalesi sikhathi, odokotela abaningi babezokweluleka iziguli ukuba zithathe imithi elwa nokuvuvukala ukuze kunciphise izimpawu zokungahambi kahle, zama ice noma ukushisa kwesicelo , futhi wavumela izimpawu ezinzima kakhulu ukuhlala phansi.
Ubuthakathaka, Ubunzima, ne-Atrophy
Iqiniso liwukuthi, ukwehlisa umsebenzi kungabangela izinkinga eziningi, ngisho nalapho kunqunyelwe ezinsukwini ezimbalwa nje. Ngokuqondile, abantu abalala embhedeni futhi abahambisani empeleni bahlakulele ubuthakathaka kanye ne-atrophy yemisipha, futhi bangakha ukuqina ngokunyakaza.
Ngenkathi ukuthuthukiswa kwe-atrophy kuyinkqubo encane, kungaholela ekunciphiseni okukhulu komsebenzi, futhi kwakha inkinga enzima nakakhulu njengoba uzama ukuthola.
Amandla we-muscle angancipha ngamaphesenti angu-1-2 ngosuku, futhi angama-20 amaphesenti ngesonto, ngokulala embhedeni futhi engahambi. Abantu abaye bavame ukuphumula embhedeni bavame badinga isikhathi eside kakhulu sokwelashwa ngokomzimba ukuze bathole amandla nokuhamba. Ngaphezu kwalokho, kunokukhathazeka ukuthi ukwelashwa ngokulandela ukuphumula kombhede kungabiza kakhulu ngenxa yomsebenzi wokwelashwa owenezelwe okudingekayo ukulungisa lokhu kulahlekelwa kwamandla emisipha nokuhamba.
Ukubuyisela Ngokushesha Ngokuhamba
Iqiniso liwukuthi, abantu abenza imisebenzi emnene, kanye nokunyakaza okulula ngemva kokulimala kwe-lumbar, empeleni balulame ngokushesha, futhi ukuphumula kwabo kubuhlungu kakhulu uma kuqhathaniswa nalabo abahlala belele embhedeni. Izincomo zanamuhla zeluleka abantu abanezinhlungu ezibuhlungu emuva emuva ukwenza imisebenzi yansuku zonke. Imisebenzi ethile kufanele igwenywe, kepha lokho akusho ukuthi ukuphumula okuphelele okubhedayo kuyadingeka. Ezinye zezinto okufanele zigweme zihlanganisa:
- Ukuphakamisa noma yini enzima kunamakhilogremu ambalwa
- Noma yikuphi ukuphonsela noma ukudonsa
- Imisebenzi ephindaphindiwe
- Noma yikuphi ukunyakaza okuthile okubangela ukunganaki okukhulu
Kukhona ezinye izimbangela ezingavamile zokubuhlungu emuva lapho abantu bangase bazuze khona isikhathi esifushane sokungasebenzi kahle. Ngokuvamile, lezi zikhawulelwe ekuqhekekeni okungazinzile okwenzeka ngemva kokulimala okubuhlungu. Ukuze uthole ukwelashwa okuvamile noma ukuhlukumeza ubuhlungu obudala emuva (okusho ukuqala okusheshayo kwezimpawu ezinyathelweni zokuqala zokwelashwa) ochwepheshe bezokwelapha i-degree ukuthi umsebenzi uzuzisa ukusheshisa ukuphola.
Kunemisebenzi eminingi ehlukene ongayenza eyokusiza ukugcina ukuhamba namandla ngaphandle kokufaka umthamo omkhulu emgodini. Ezinye zalezi zenzo zingafaka phakathi:
Kubuye kunengqondo nje ukwenza imisebenzi yakho evamile yansukuzonke kuhlanganise ukuhamba, ukukhombisa, nokuhambahamba ngaphakathi nangaphandle kwendlu. Ukugwema ukuphumula embhedeni akusho ukuthi ukuzivocavoca, kodwa akusho ukuthi uhambahamba njalo ukuze ubunzima nobubuthakathaka bungahlali.
Izwi elivela
Naphezu kokuthi, ngokomlando, ukuphumula kombhede kwakuyisiphakamiso esivamile sokwelashwa lapho abantu behlaselwa ubuhlungu obukhulu be-back emuva, ochwepheshe bezokwelapha baye bavuma ukuthi umsebenzi omnene uyindlela yokwelapha okungcono kakhulu yokuphatha ubuhlungu obukhulu be-back back. Ngokwenza abantu benze imisebenzi emnene, ukwelula, nokuhamba, ukutakula kufinyelela ngokushesha futhi kulula. Izinkinga zokuphumula kombhede zingagwenywa ngokumane nje wenze umsebenzi wokuzivocavoca kanye nemisebenzi elula. Lokhu kuzosiza ekunciphiseni izinkinga ezifana nobubuthakathaka nokuqina, futhi ekugcineni kuzokubuyisela emuva ukuzizwa ujwayelekile ngokushesha ngangokunokwenzeka.
> Imithombo:
> Ukukhetha Ngokuhlakanipha "Inhlungu Ebusayo Ephansi: Ukuphumula kombhede kuningi kangakanani?" © 2014 Consumer Reports.
> Dahm KT, Brurberg KG, uJamtvedt G, Hagen KB. Iseluleko sokulala embhedeni ngokumelene neseluleko sokuhlala sisebenzela ubuhlungu obunzima bokubuya emuva kanye ne-sciatica. I-Cochrane Database Syst uMsombuluko 2010 Jun 16; (6): CD007612.