Intlungu ebuyela emva iqhelekile-malunga ne-80 ekhulwini yabo bonke abantu baya kuba namaxesha athile ebomini babo. Yaye ukuyiphatha, ubuncinane kunye, ingafika kwixabiso eliphezulu. Ukuya kubona omnye okanye ogqithisileyo kwimpilo yakho emthonjeni ngokuthe rhoqo kubangela ukuba unyango oluninzi luhambelana neendleko eziphezulu. Ngaphezu koko, iintlungu zentsimbi zingakhokelela ekukhubazekeni okanye ekulahlekeni kwithuba lomsebenzi, kwaye unokufaka isikhalazo kubomi bakho boluntu.
Ngoko ke, kunengqiqo ukuba ukuthintela intlungu emva apho kwaye unako ukufumana indlela engcono yokuyilungisa. Ukucetyiswa iindlela zokwenza oko kubanzi: Buza abantu abayi-10 indlela yokunciphisa ubuhlungu bentwaba eluhlaza , kwaye uya kufunda malunga neendlela ezili-10 ezahlukeneyo.
Ukukunceda ukuba uhlukanise ingqolowa kumququ, ngoko kuthetha, makhe sigxininise into eningayenza xa uzama ukukhusela intlungu. Njengoko ufunda, qhubeka ukhumbule ukuba kukho izifundo ezimbalwa kwintambo yokukhupha intamo kunye nentlungu kunokuba kukho unyango, ngoko kuya kufuneka siphucule ulwazi malunga nokuthintela kwiinkcukacha zonyango oluphuma apho.
1. Iibhentshi ezisezantsi
Nangona baninzi abasebenzi basebenzisa ibhande elingemuva, kwaye abaninzi abachwephesha bezilwanyana bayabakhuthaza ngenjongo yokugcina i-trunk kwindawo okanye ukukhonza njengesikhumbuzo sokugcina ifomu elungileyo, amaziko okuLawula izifo (CDC) ufuna ukuba uqaphele ukuba ubungqina besayensi abuyi inkxaso ngokusebenzisa ibhanti yangemva ukukhusela intlungu.
Ukufikela ekuzimiseleni kwabo, isiZiko seSizwe soKhuseleko kunye neMpilo ye-Occupational Safety (NIOSH), eyingxenye yeCDC, ihlolisise izifundo ezimbalwa ezikhoyo kwisihloko. Ezi zifundo zijonge umbutho phakathi kokusetyenziswa kweebhanti kwindawo yokusebenzela kunye nokulimala endaweni. Kwakhona babhekisela indlela ukusetyenziswa kwebhanti yangaphambili kuchaphazela ngayo amandla emgodini ngexesha lokuphakamisa.
I-NIOSH ithi ngenxa yokuba uninzi lwophando lwenziwe ngoku lu malunga nalo izibangela zokulimala emva kwimivuzo yokulimala kwindawo yokusebenzela, imbangela yedatha kakhulu ikwazisa isigqibo sabo sokungabongozi amabhande okukhusela ukulimala.
Ngokubhekiselele ekunciphiseni ukulimala kwendawo yokusebenza, isibini sezizathu eziqhelekileyo abantu basebenzise amabhande (eyaziwa nangokuthi "amabhande esisu" okanye "i-back support") zibandakanya:
- Ukunciphisa umthwalo kwisantya ngexesha lokuqhuba. Nangona ezininzi ze-NIOSH zihlolisiswe ngokwenene malunga nokulayishwa, ubungqina bokuthi ukulayishwa kwancitshiswa ngokugqoka ibhande elingemuva kwakungekho. I-CDC ithi, enyanisweni, kukho ubungqina obuncinane bokubonisa ukuba kunokwenzeka ukuba ifowuni enjengobhanti obusemva iyakwazi ukunciphisa umthwalo.
- Ukukhawulela phambili ukunyakaza okuphambili (into eyaziwayo yengozi ye disc kunye nezinye ukulimala). Ngethuba sithetha ngokulayisha, makhe sikhulume malunga nendlela enyuka ngayo xa ugoba phambili. I-CDC ithi ukuba isenzo sebhanki yangemuva kwakukukunqanda ukunyakaza, kuya kunceda ukunciphisa umngcipheko wokulimala kwidiski . Njengoko kuvela, nangona kunjalo, iibhanti ezisezantsi zibhetele ngakumbi ekuthintela ecaleni kwicala kunye nokunyanzeliswa kunokuba uhamba phambili.
2. ii-Insoles ze-Shoe kunye / okanye ii-Orthotics
Abanye abantu bakholelwa ukuba imilenze yeenyawo okanye i-insoles iyanciphisa umngcipheko wokuphuhlisa intlungu engezantsi ekhethekileyo (kunye nokuba inokusebenza njengonyango olusebenzayo).
Ngenxa yale nto nezinye izizathu, bayisisombululo esihle kakhulu. Kodwa ubungqina obaneleyo bokusetyenziswa kwabo abukwenziwanga, ngokuhambelana nokuhlaziywa okucwangcisiweyo ngo-2014 kwiphepha le- BMC Musculoskeletal Disorders. Ngokufanayo, baqhubeka bebe shishini elikhulu.
3. Magnets
Amagnethi agqithiselwa njengabagulisa abantu abaphilisayo, abanokuthi bangakwazi ukuphumelela intlungu, uxinzelelo, i-arthritis kunye nokunye. Ngaloo ndlela, zibandakanya imboni yezempilo yeebhiliyoni ezigidigidi. Kodwa ingabe i-magnet yonyango ephumelelayo ngokwenene ekukhuseleni (okanye ukukhulula intlungu)?
Uhlolo olusisiseko lwe-2005 olupapashwe kwi- Journal of Alternative and Complimentary Medicine lucetyise ukuba amatshini angadlala indima ekuncediseni intlungu.
Oko kwathiwa, olunye uphononongo oluchanekileyo kunye ne-meta-analysis lwenzeke kwiminyaka emibini kamva kwaye lanyatheliswa kwi- Canadian Medical Association Journal ayifumaneki ubungqina bokuxhasa ukusetyenziswa kwamaginti e-static ngenxa yentlungu, kwaye ngoko ayizange icombise.
Amagnetshi yonyango le-CAM (unyango olongezelelweyo kunye nolunye unyango). I-AHRQ ithi ininzi yexesha, unyango lwe-CAM lusebenza ngokukhawuleza kunye / okanye ngexesha elifutshane emva kokuba unyango lunikezelwe, kodwa ukuba bathambekele ekupheleni kwexesha.
4. Ukuyeka ukuhamba ngokusekelwe koyiko
Enye indlela engafanelekanga yokukhusela intlungu emva kokuyeka ukuhamba, okanye phantse. Oku ngokuqhelekileyo kwenziwa ngaphandle kokwesaba intlungu kwaye ngokufanelekileyo kuthiwa ngoloyiko lokugwema ukwesaba. Ngelixa iingcali zazikholelwa ukuba ukuphumla kwebhedlele kungumuthi omuhle kumqolo ombi, ngoku kutshanje isiluleko sitshintshile ukuguqula umsebenzi ukuya kwimeko apho uphumelele khona kodwa ungayeki umsebenzi ngokupheleleyo. Ukuhamba kunye nokuzivocavoca kunokuqinisa ngakumbi umgudu kwaye ungenye yezindlela ezifanelekileyo zokunyanga nokukhusela intlungu nentlungu.
Xa Ufumana I-Pain Back
Ukuba ufumana intlungu, iindaba ezilungileyo kukuba unokuba nethuba elingamaphesenti angama-60 lokubuyisela emva kweeveki ezimbalwa nje, kwaye ungeke wenze nantoni na ukuba ufike khona. Kodwa ngokutsho kwiphononongo epapashwe ngo-Juni 2014 kwinqanaba le- British Medical Journal , elikushiya malunga nama-40 ekhulwini lokufumana ukuphucula, ukuphulukana nokukhawuleza kunye nokubeka ingozi kwimpawu zexesha elide. Uphando luphinde luchaze ukuba kubantu abaneentlungu ezingapheliyo, uphando luye lwabonisa ngokuqhubekayo ukuba unyango aluyisebenzisekanga ngokukubuyisela kwiimeko ezingenabuhlungu kunye / okanye ukuvelisa.
Ngoko ukuba awufuni ukujongana nokuhla kwexesha elide kunye nexesha elide leentlungu, ukukhubazeka, kunye nokuphazamiseka komntu wakho kunye noluntu kwintlalo, ukufumana indlela yokukhusela intlungu emva kokuphambili. Yaye indlela eyona ndlela ihamba phambili ngokuhambisa umzimba wakho. Ewe, sebenzisa. Akukho ndawo ithatha indawo yokusebenza yakho yangasese, imbuyiselo, kunye nemisipha xa ukuthintela (kunye / okanye ukuphatha intlungu emva.
Ezinye iingcebiso ziquka:
- Ukulahlekelwa isisindo okanye ukugcina ubunzima obuhle okanye ukunciphisa umzimba
- Hamba ukuhamba kakuhle, uze ume okanye uhlale ngokuthe ngqo. Xa kufuneka uphakamise izinto ukusuka emgangathweni, sebenzisa umatshini womzimba omhle (kunye okanye ungenalo ibhande elingemuva) ngokuguqa izitya zakho, amadolo kunye namaqhosha kunokuba ujikeleze emgodini. Kwaye, ke, khusela ukuphakamisa okunzima xa unako.
- Tyalela izihlunu zakho. Awunokwazi! Intlungu yakho yangasemva ingadalwa ngokunyaniseka kwe-hip motion!
Imithombo :
I-Chuter V., i-Spink M., i-Searle A., i-A. A. i-BMC i-Musculoskelet Disord. Ngo-Ephreli 2014. Kufumaneka: NgoJuni 2016. Ukusebenza kweemfesane zokuguqulwa kunye nokunyangwa kweentlungu ezisezantsi: ukuphononongwa ngendlela echanekileyo kunye nokuhlaziywa kweemvavanyo zolu hlobo olulawulwa ngononophelo. http://www.ncbi.nlm.nih.gov/pubmed/24775807
I-Eccles N. Ukuhlaziywa okubalulekileyo kwezilingo ezilawulwa ngokungapheliyo kwamaginti angama-static for relief relief. NgoJuni 2005. Kufumaneka: Juni 2016. http://www.ncbi.nlm.nih.gov/pubmed/15992236
Furlan A, Yazdi F, Tsertsvadze A, Gross A, Van Tulder, M, Santaguida L, Cherkin D, Gagnier J, Ammendolia C, Ansari M, Ostermann T, Dryden T, Doucette S, Skidmore B, Daniel R, Tsouros S, Iiveki L, i-Galipeau J. Iinkqubo ezongezelelweyo kunye nezoNyango zoLwaphulo lwe-II. Ingxelo yoBungqina / uVavanyo lweNkcazelo yezobuChwepheshe ngo-194. (Ilungiselelwe yiYunivesithi yase-Ottawa iZiko loLwazi lokuSebenza ngobuBungqina phantsi kweNkontiyunombolo engu-290-2007-10059-I (EPCIII) Upapasho lwe-AHRQ uNombolo 10 (11) E007.I-Rockville, MD: I-Arhente yoPhando loPhando neMpilo.
Steffens D., Maher C., Pereira L., Stevens M., Oliveira V., Chapple M., Teixeira-Salmela L., Hancock M. Ukuthintela i-Pain Back Back: Uhlolo lokuHlola kunye nokuhlaziywa kweMeta. JAMA Intern Med. Feb 2016. Kufumaneka ngoJuni 2016. http://www.ncbi.nlm.nih.gov/pubmed/26752509
Traeger, A., Moseley, G., Hübscher, M., Lee, H., Skinner, I., Nicholas, M., Henschke, N., Refensuge, K., Blyth, F., Main, C., Hush, J., Pearce, G., McAuley, J. Imfundo yokuthintela ukukhusela intlungu engapheliyo yokubuyela emva: isifundo somgaqo-nkqubo we-trial trial. BMJ Open. Juni 2014. Kufumaneka: Juni 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054624/