Intlungu ebuhlungu kunye nentlungu yentamo ziphantsi - zimbalwa iimvavanyo ezichanekileyo ezinokulinganisa ngokuchanekileyo kunye nokuvavanya amava. Amanqanaba entlungu aguqukayo, ngokwexesha, ubunzima kunye nomgangatho, okwenza kube nzima ukusebenzisa iindlela zokuvavanya iinjongo ezifana ne-MRI okanye i-CT ukuze ufumane umfanekiso onyanisekileyo wezinto ozifumanayo ngosuku nosuku.
Nangona kunjalo unembopheleleko enkulu onayo ekufuneni ukuxilongwa okunokukukhokelela ekunyilweni okufanelekileyo kukuchaza intlungu yakho emva kugqirha wakho ngokucacileyo. Ngamanye amaxesha unokuba luhlobo lobugcisa ngokwalo.
Ukuze ulungiselele yonke loo ncoko ebalulekileyo nodokotela wakho, unokucinga ukuba ugcine iphepha leentlungu ngeveki okanye kwiiveki ezikhokelela ekuqeshweni. Abantu abaninzi abahlala bebuhlungu obuqhubekayo bagcina iphepha leentlungu zemihla ngemihla, okanye ngamashumi eminyaka. Yonke inxalenye yecandelo lolawulo.
Yaye ukuba unobumba okanye ubhala, unako ukufaka injabulo ethile-okanye ubuncinane ukuzaliseka-ngokubandakanya ukusetyenziswa kweetalenta zakho kwi-journaling.
Ngezantsi zikhokelo ezimbalwa, oko kukuthi, izinto onokuzibonakalisa ngazo kwiphephancwadi lakho njengoko ulungiselela ukuqeshwa kwakho.
Ubhale Ubunzima Bakho Ubunzima
Kubuhlungu kangakanani na? Ubungakanani bomlinganiselo wendlela omeleleyo ngayo iimpawu zokuva iintlungu. Kuwe, isigulane, oku mhlawumbi kuyona nto ibalulekileyo yenkxalabo.
Kuloo nto, oogqirha abaninzi banokucela ukuba uzalise ishadi elibonakalayo lohlobo oluthile. Unokucelwa ukuba ulinganise ubunzima beentlungu zakho ngenani, okanye ngokukhetha "ubuso" obonisa indlela intlungu ezenza uzive ngayo (Le nto ibizwa ngokuthi "i-oucher" okanye "ubuso"). Isicatshulwa esivela kwintsimi isuka kwonwabile kwaye imomotheka ukukhala.
Sebenzisa Amagama achaza indlela i-Pain Feels
Ubungakanani bentlungu yakho inokuthetha into malunga noko kubangela ukuba. Umzekelo, ukuba ufumana ukutshisa, ukugwaza okanye ukuvalelwa kombane phantsi komlenze owodwa okanye ingalo, ingabonisa inkcenkceshe okanye icatshulwa ingcambu yomgca. (ebizwa ngokuba yi- radiculopathy .)
Ukuba unako ukwandisa intlungu yesigama oyisebenzisayo kwiphephancwadi lakho, unokufumana ukuthetha nodokotela wakho kulula kwaye kukuvelisa ngakumbi.
Umbuzo weMcGill Pain yaseYunivesithi yaseMcGill eCanada inikeza uluhlu lwamagama achaza ukuba abanye oogqirha baya kusebenzisa ukuzama ukuqonda ingqalelo intlungu yakho, nokuba ngaba ngexesha lokuqala lokuxilonga okanye ukulandelelana nokuvavanya amava. Amagama achazwe ngokwemibuzo emithathu:
- Zibuhlungu Njani Ubuhlungu Bakho?
- Ubunzima Bakho Buguquka Njani Ngexesha?
- Ubunzima Bakho Ubunzima Bakho?
Umzekelo wamagama avela kuMbuzo we-McGill Pain Questionairre uquka: Ukuqhaqhaqhafaza, ukucabisa, ukuqiqa, ukuphazamisa, ukuphazamisa. Ezi zimbalwa nje, kodwa kuthemba ukuba ufumana ingcamango-ngakumbi xa ungayisebenzisa ngolwimi lwakho ngelixa uligcina lichanekile, bhetele ukuthetha kwakho kunye nogqirha wakho kuya kwenzeka.
Indawo yoBuhlungu
Indawo yakho intlungu inokuthi okanye ingabi yindawo apho intlungu ivela khona.
Ukuba iimbilini zithintekile, intlungu ingadlulisa phantsi ingalo okanye umlenze, njengoko kunjalo kwi-sciatica. Ukuba uye wakha iingcambu okanye ezinye iintlungu ze-myofascial, unokufumana intlungu evezwe kwintsimi ebonakalayo engahambelani nendawo yangempela yenkinga. Ngaphezu koko, iintlungu zihlala zihlala kwindawo engaphezu komnye womzimba.
Ngenxa yalesi sizathu kunye nezinye izizathu, abaculi bavame ukusebenzisa umzobo womzimba ukulandelela indawo yentlungu njengoko itshintsha (okanye ingabi) phezu kwexesha. Kwaye ekuhlolweni kokuqala, umzobo womzimba unceda ugqirha okanye i-PT ukuba ufike ngqo kumashishini ngokubonelela ngokukhawuleza kwenkalo ephakamileyo yesikhalazo sakho.
Njengengxenye yodliwano-ndlebe lonyango lwakho, ugqirha wakho unokusebenzisa ulwazi olubonelela kwisigcawu somzimba ukuba uphonononge iinkcukacha ezingaphezulu.
Iipateni zobuhlungu
Ixesha "xa" leentlungu zomva - ukuba liza ngokukhawuleza okanye ngokuthe ngcembe, ukuba lukhona rhoqo okanye ngezinye ixesha, okanye ukuba kukho ixesha elithile xa lihlala libonisa - luleke ngolwazi olubaluleke kakhulu ugqirha njengoko uyadlula kwinkqubo yokumisela ukuxilongwa. Oogqirha bavavanya utshintsho kwiipatheni zentlungu ukuba bajonge inkqubela yakho kwaye bajonge iingxaki ezintsha. Iipateni zentlungu nazo zinceda oogqirha bafumane ixesha elifanelekileyo lokuba uthathe amayeza.
Ngokukhethekileyo, intlungu ifike kwaye ihambe, ebizwa ngokuba intlungu ephakathi, okanye inokuhlala ikhona kodwa ubunzima bunokutshintsha. Oku kubizwa ngokuba intlungu.
Abantu abaneentlungu eziguquguqukayo banokufumana iintlungu kunye nentlungu yomva. Intlungu yintlungu yimeko yesikhashana apho intlungu inzima kakhulu kwaye inokufumana inzuzo kumachiza okanye enye isicwangciso solawulo lwentlungu esekelwe ngqo intlungu; Intlungu yesifuba isobuqatha obuphantsi kodwa ihlala ihleli.
Kukho intlungu ezinzile, apho uhlala uva buhlungu, kwaye ubunzima buhlala buhlala kwizinga elifanayo.
Ezi zihlobo zexesha kunye nezinto ezinxulumene nobuqhetseba oza kugqirha ukuba ugqirha ngokufanelekileyo.
Ukuphazamiseka koMsebenzi
Ubuhlungu bungaphezu kweetekisi ezingathandekiyo. Unamandla okuphazamisa imisebenzi yansuku zonke kunye namaphupha aphilileyo. Iintlungu ezibuyiselwayo zingonakalisa amandla akho okwenza imisebenzi nemidlalo yokudlala, kwaye nokuba wenze izinto ezinzulu ezifana nokukhwehlela nokucoca.
Ukulindela kunye nezimo zengqondo zidlala indima yokumisela malunga nokuba ukhubazeka kangakanani xa unentlungu. I-ICSI, iqela elinika izikhokelo kuogqirha ekunakekeleni ubuhlungu buhlungu, lithetha ukuba ukuxoshwa kwimisebenzi yokulawula ukuzilawula kunokubangela ukuba ubuhlungu obungapheliyo buqhubeke.
I-ICSI ifuna nokuba unyango lwabagqirha ukwazi ukuba inkxaso yentlalo kunye nenkqubela yokomoya xa kufuneka ulungelelanise ukuhlala nentlungu.
Kwaye, ukuqonda kwakho okanye ukuvavanya kwakho njengokwazi ukwenza izenzo kunye nemisebenzi inento eninzi yokwenza ngokukwazi kwakho ukusebenza. Oku kubizwa ngokuba yi-self-efficacy. Uphando olupapashwe kwi- European Journal of Pain lwafumanisa ukuba iziganeko ezihamba phambili ezinokuzimelela ngamandla zinokukhubazeka.
Ngexesha loviwo lwakho, ugqirha kufuneka abuze imibuzo malunga nokusebenza kwakho kunye nendlela eye yatshintshile ngayo ekubeni uye waba intlungu. Yena okanye kufuneka aphinde azame ukugqiba inqanaba leentlungu ozifumanayo ngexesha lokuphumla nangemisebenzi.
Imiba Yengqondo
Amaxesha amaninzi ukuxinezeleka kuhamba nosizi olungapheliyo. Udokotela wakho kufuneka akubuze ukuba unesixinzelelo, uxhalaba, ukusetyenziswa kakubi kweziyobisi okanye ezinye iintlobo zeengxaki ngoku okanye kwixesha lakho elidlulileyo; ezi zihloko zifowuni enkulu yokuloba, kunye.
Ulwaphulo lokuziphatha oluthile lwenkcazo yonyango elifutshane elijolise ekuboneni nasekutshintsheni iipatheni zokucinga ezizisa iziphumo ezingafunekiyo ebomini bethu. Eyona nto, ngokuphathelele ukuchonga nokulawula iintlungu zakho. I-CBT inegama elihle lokunceda abantu abaneentlungu ezingapheliyo zokuphepha ukukhubazeka.
Kwimihlahlandlela yabo yee-kliniki ze-2017, i-American College of Physicians ikhuthaza ukunyanga kwengqondo yokuziphatha njengengxaki yokulawulwa kwentlungu e-non-pharmacological yeentlungu ezinzima, ezincinci kwaye ezingapheliyo.
> Imithombo:
> Woby, SR, Roach, NK, Urmston, M., & Watson, PJ (2007). Ubudlelwane phakathi kwezinto ezinengqondo kunye namanqanaba entlungu kunye nokukhubazeka kwizigulana ezingapheliyo zentlungu ezisezantsi ezinikezela i-physiotherapy. I-European Journal ye-Pain.
> Gould, HJ III, MD, Ph.D. (2007). Ukuqonda Ubunzima. Saint Paul, MN: Iimfuno.
> Melzack, R. (1987). Umbuzo we-McGill Pain Questionnaire. Ubuhlungu. Agasti 30 (2).
> Qaseem A., kunye. al. Iingonyango ezingenayo i-Noninvasive for Acute, Subacute, kunye ne-Chronic Low Pain Pain: Isikhokelo soLwazi lwezonyango kwi-College of Physicians. Ann Intern Med. Epreli 2017. https://www.ncbi.nlm.nih.gov/pubmed/28192789
> Iziko leZiko loPhuculo lweeNkcubeko (ICSI). Uvavanyo kunye nokulawulwa kwentlungu engapheliyo. Bloomington (MN): Iziko leZiko loPhuculo lweeNkcubeko (ICSI); 2005 NgoNovemba