Iingcebiso zokuncedisa ukuphazamiseka okuqhelekileyo kokulala
Ukuphazamiseka kokulala kubantu abaneentamo ze-arthritis ziqhelekile. Enyanisweni, ukuphazamiseka kokulala kuchaphazela abantu abayi-10.2 yezigidi zabantu base-US abane-arthritis, ngokutsho kwe-2011 ye-National Institute of Arthritis kunye neMisculoskeletal kunye Nezifo Zezikhumba. Uphononongo luqikelele ukuba abantu abane-arthritis (okanye nayiphi isifo esingapheliyo) phantse ngokuphindwe kathathu ukuba bangakwazi ukulala ngenxa yabo.
Ndathetha neengcali ezimbini zeNew York City ukuba zifumane iingcebiso ezifanelekileyo zokulala ngesifo samathambo kwaye ndamangalisa ukubona ukuba ubuncinane esinye salezi ngcebiso sinokusindisa imali.
Ukulala kwi-Stinal Alignment
UHagit Rajter, umguqirha womzimba kwi-Joint Mobility Centre kwisibhedlele saseNew York ukuChengeza ngokukhethekileyo, uthi xa ulala, intloko yakho iya kuhambelana nomgudu wakho. Ukwacebisa ukuba ucinge ngekhanda lakho njengesandiso somlenze wakho. Oku kuthetha ukuba akufanele ugobe ngokugqithiseleyo intloko yakho, ungayifaki kwakhona. Ukubheka ngaphesheya kuphelile, kwakhona.
U-Rajter uyalumkisa malunga nale ntshukumo kuba uthi angakhokelela kwi-radiculopathy yomlomo wesibeleko kunye / okanye inyopho. Iimpawu zingabandakanya intlungu phantsi kwelinye okanye zombini iingalo, ubuthathaka, ukuphazamiseka okanye ukubetha. (I- radiculopathy yomlomo wesibeleko ingaqondwa njenge- sciatica yentamo nengalo yengalo.)
UDebiebie Turczan, umguqirha womzimba kunye nomqeqeshi we-yoga, uyavuma.
"Xa ulele kwicala lakho, kubalulekile ukuxhasa intamo nentloko ukwenzela ukuba umlenze uhlale uqonde," ushilo.
Imithwalo ethembekileyo ingaphantsi kweyona ndlela, iTurczan ithi. (Oku kuquka imithwalo yeentsiba ezithwabatha kalula.) Isizathu kukuba umququ onobubanzi obukhulu uya kubeka intloko yakho ephantsi kunomqolo wakho.
Khumbula isiphakamiso sikaRajter (ngasentla) sokugcina intloko yakho njengesandiso somthunzi? Ngomsila ongezantsi, awunakufumaneka.
I-Turczan icetyisa ukukhupha italiti elincinci kwaye uyibeke phantsi kwentamo yakho xa ulala eceleni kwakho. Oku kuya kunceda ukuxhasa intamo yakho, kunye nokuyigcina ngokulungelelaniswa kakuhle. Xa ulala emhlane wakho, uTurczan ucebisa ukusebenzisa ithawula encinane phantsi kwentamo yakho, ngenxa yezizathu ezifanayo.
Gwema Ukulala Kwisisu Sakho
Ngaba wakha waphawula ukuba xa ulala okanye ulele esisu sakho kufuneka uphendule intloko yakho? Kungenxa yoko uRajter uncoma ngokumalunga nesimo esifanelekileyo ebusuku. "Khawucinge ukuba wawuya kuthini ukuba, xa usebenza ngosuku lwakho, kwakufuneka ugcine isikhundla sakho entanyeni," kusho uRajter. "Ngaba unokukwazi ukubamba intamo yakho njengazo iiyure ezipheleleyo ezipheleleyo ezintandathu? Uza kuziva njani? Yiloo nto yokulala esicatsheni esifanelekileyo entanyeni yakho."
Kwakhona, iTurczan iyavuma, yongezelela yathi, " Ukulala kwesisu akuyona into efanelekileyo kuba umntu uya kufuneka ukuba agcine intamo yakhe ijikeleze yonke indlela eya kwelinye icala okanye enye ukuze uphefumule. Ukulala entanyeni yakho ukujikeleza iiyure ezininzi kunokunciphisa intlungu yentamo."
Neck Arthritis Imithwalo
Xa kuziwa kwimithwalo, akukho nzuzo eqinisekisiweyo yokuchitha imali eninzi.
Nangona abanye abantu beqinisekile ukuba kufuneka bachithe phezulu kuma-150 kwi-pillow yokwelapha, uRajer uyayilahla le ngcamango ngokungenasidingo. Esikhundleni salokho, unamathele nomnqweno wenduduzo kunye nokukwazi ukuhambelana nomsila kwindawo yakho yomsi, ucebisa.
Iingongoma eziphambili ngokukhetha umcamelo omhle wentlungu ye-arthritis yentamo yile:
- Kufuneka kube lula ngokwaneleyo ukuxhasa umgama phakathi kwamagxa akho nentamo yakho.
- Kufuneka ukwazi ukuyilo nokubuyisela kwakhona umlotha. Oku kuwufakela kwifomu yakho ngendlela exhasa. U-Rajter uphakamisa phantsi imithwalo yeentsiba.
- Kubalala bebala, umquba kufuneka ube mude ngokwaneleyo ukugcwalisa isikhala phakathi kweemitha kunye neendlebe zakho.
Gwema i-neck ubale nge-collar
Enye indlela yokugcina intamo yakho ngokulungelelanisa kakuhle ebusuku (oko kukuthi, ukugcina intloko yakho njengokwandisa umlenze wakho nokuphepha ukugqithisa ngokugqithiseleyo, ukuguqa okanye ukunyuka njengoko kuxoxwe ngasentla) kukugqoka ikolera epholileyo.
"Iikholeji ezinokugqithisa ebusuku ziyakuthintela intamo yakho ukuba ingaboni," kusho uRajter. Oku kunokunceda ukunciphisa intlungu yasentsimini okanye ukuqina. "I-collar yinto enhle kakhulu xa unentlungu engapheliyo entanyeni." Thetha nogqirha wakho ukuba ucinga ukuba oku kungenza ukhetho oluhle kuwe.
* Le nombolo yayingekaqikelelo phambi kokuba kukho naluphi na utshintsho lwamanani kwi-akhawunti yezoqoqosho kunye nolunye uguquko oluthile olwenziwa ngabantu.
> Imithombo:
> Louie GH, Tektonidou MG, iKaban-Martinez AJ, Ward MM. Ukuphazamiseka kokulala kubantu abadala abane-arthritis: ukuxhaphaka, abalamli, kunye neenkqutyana ezinobungozi obukhulu. Iinkcukacha ezivela kwi-2007 ye-National Health Survey Survey. I-Arthritis Care Res (i-Hoboken). 2011 Feb; 63 (2): 247-60. i-doi: 10.1002 / acr.20362.
> I-Intanethi yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. UMcKenzie Therapist, uMtholampilo oPhezulu oPhezulu wezeMpilo, oManyeneyo weZiko lokuThuthuka, Isibhedlele soPhando oluthile, kwisiXeko saseNew York. Septemba 2011.
> I-Email Interview. UTurczan, uDebbie, uMSPT, U-Physical Therapist kunye no-Yoga utitshala. Kwisixeko saseNew York. Septemba 2011.