Ukuxoshwa komlomo wesibeletho kungabandakanya ingxenye yohlelo lwakho lokuzivocavoca ekhaya uma une-arthritis yomgogodla, noma udinga ukuqinisa imisipha yakho yentamo. Kuhle futhi ukusula noma ukukhulula imisipha ngemuva kwentamo yakho.
Ngokuvamile, uma unesimo somsindo, noma ubuhlungu noma ezinye izimpawu ziwela phansi ingalo yakho ( ukuxiliswa kwe-radiculopathy ) noma ungaqiniseki ngalokho okufanele ukwenze-noma ukuthi kufanele ukwenze kanjani-sicela ucele udokotela wakho noma uchwepheshe wezokwelapha ukuze uthole isiqondiso ngaphambi kokuzama lokhu okulandelayo.
Lungiselela
Ukuqala, ubuyekeze umsebenzi wokufaka entanyeni wokuthunyelwa kwekhanda phambili . Lo msebenzi wokulungiselela ozokwenza ube nakho okufanele ukwenze-ngaphandle kokulayisha amalungu akho ngenkathi ufunda ukunyakaza. Nakuba le ngxenye yomsebenzi mhlawumbe ingeke izwe sengathi iningi lokuzivocavoca, cishe kuzokusiza ukuthi uthole isenzo esifanele sekhanda njengoba sihamba entanyeni yakho.
Uma usuphumelele ngokuthobeka kodwa ngokuzenzekelayo uhambisa ikhanda lakho ngokuvumelana nentamo yakho, kuyoba yisikhathi sokusebenza ngokuxoshwa komlomo wesibeletho njengomsebenzi wangempela.
Esikhathini esiningi, ukuhoxiswa komlomo wesibeletho kwenziwa ngenkathi uhlezi kahle futhi ubude esihlalweni sakho. Ungakwazi futhi ukuma, kodwa ukuma kunzima kakhulu umzimba ukuba uqondane kunokuhlala. Kungenxa yokuthi ukwenza kahle ukunyakaza kwenhliziyo yomzimba kuhloswe, kungase kudingeke ukuba ugweme leyo nkinga ngokuwenza umsebenzi wokuhlala.
Ukwenza Ukubuyiswa Kusuka Esikhundleni Esibekiwe
Ngalokho kusho, kungenzeka futhi ukukhipha umlomo wesibeletho esivela endaweni esondelene (isisu).
Beka ikhanda lakho ebusweni olele kuwo, izingalo zakho ziqonde phansi ngezinhlangothi zakho. (Ungavali izindebe zakho-zigcine zikhululekile.) Uma ubuyisa ikhanda lakho, gcina ukunyakaza okuncane. Phakamisa ikhanda lakho phezulu, ugcine isikhumba sakho siphume kancane.
Ungabeki kanzima entanyeni. Kunalokho, ikhanda lakho kufanele libe njengesandiso somgogodla wakho.
Buyekeza imiyalo ngezansi ukuze uthole okucacile mayelana nesiqondiso okufanele uhambise ikhanda lakho.
Imiyalelo yokulahla komlomo wesibeletho ngenkathi ihlezi (noma ikhona)
Cabanga isikhundla sakho sokuqala esikhethiwe, kungakhathaliseki ukuthi uhlezi umile noma uqambe amanga. Ngomusa ubeke isikhumba sakho phansi entanyeni yakho. Ungadli isifuba sakho, noma kunjalo. Silandele ngemuva kokulungiswa lapha, hhayi isikhundla esiphakeme.
Ukugcina i-chin yakho yakho lapho ikhona khona, cindezela ikhanda lakho emuva. Khumbula, lokhu yisiqondiso esivumelanayo; kunjengokungathi uyathutha ikhanda lakho emuva kokubili phezulu kuya phezulu. Zizwa ukululaza ngemuva kwentamo yakho. Khumula futhi uphinde.
Ungase uzame ukuhoxisa umlomo wesibeletho cishe izikhathi ezingu-20 kuya kwezingu-30 ngosuku, kungaba konke ngesikhathi esisodwa noma kuphulwe zibe yizintambo ezingu-5-8 izikhathi ezingu-4 kuya kwezi-5 emini.
Amasu Ezobuchwepheshe Ukuphathwa Kwezinhlungu
Yiqiniso, kubalulekile ukukhumbula noma yibuphi ubuhlungu obubangelwa ukuhoxiswa komlomo wesibeletho. Kodwa uma une-arthritis yentamo ( spondylosis yomlomo wesibeletho ), zama ukuhamba yonke indlela kuze kube sekupheleni futhi uhambe nje udlule ubuhlungu. Yilokho okusiza ukuthuthukisa nokuphatha izimpawu ze-arthritis.
Eminye Imikhosi Yokuzivocavoca
Enye indlela yokuzivivinya intamo enhle yinkinobho ye-isometric. Ngalesi siqinisi, uzohambisa ikhanda lakho phambili, emuva futhi ohlangothini ngalunye ngenkathi unikeza ukumelana ngesandla sakho.
Ungakhohlwa ukufaka uhla lwezinyathelo zokunyakaza ohlelweni lwakho lwezintamo. Lokhu kuqhubeka nokuguquguquka futhi kubaluleke kakhulu ukukwenza uma unesifo samagciwane endaweni.
Imithombo:
Kisner, C., & Colby, LA (2002). Ukuzivocavoca Ukwelashwa: Izisekelo Nezobuchwepheshe.Philadelphia: FA Davis Company.
Ifoni Ingxoxo. 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.