Izinto ezili-10 zokwenza i-STOP Ukwenza Ukuba Unayo I-Pain Pain Pain

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Yeka Slouching

Intlungu engapheliyo okanye engaphantsi kwintlungu ingxaki kwaye iyakuchukumisa umsebenzi wakho, intsapho kunye nezinto zokuzonwabisa. Nangona kungekho nonyango oluthile lweentlungu ezisezantsi, kukho amanyathelo anokuthatha ngoku ukuqala ukulawula iimpawu ezivela kumva wakho . Kwaye kukho ezinye izinto omele uzibeke kuzo ukwenza unyango lwakho lomva.

Okokuqala nokuphambili, yeka u-slouching. Esinye sezizathu eziqhelekileyo zentlungu ephantsi emva kweentlungu zihlala zingekho kakuhle. Uxinzelelo kumqolo xa uhlezi kwindawo edibeneyo kunokubangela uxinzelelo olugqithiseleyo kumalungu, imisipha kunye neediski , ezibangela intlungu . Funda ukuhlala ngendlela echanekileyo kwaye ulondoloze ukuba i-posture ngamaxesha onke ukunceda ukunciphisa okanye ukuphelisa intlungu yakho yangaphantsi. Kwakhona qiniseka ukuba indawo yakho yokusebenzela isetyenziswe kakuhle ekhaya nasemsebenzini.

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Yeka Ukuphepha Ukuzivocavoca

Kungabangela ubuhlungu ukuba uqalise, kodwa ukuzivocavoca umqolo wakho kubonakaliswe ukuba luncedo kwiintlungu ezininzi zentlungu. Ikunceda ukugcina imisipha yakho eqinile, inikezela ukunyuka kwamanzi kunye nama-discs, kwaye ikunika ingqondo yokuphila kakuhle. Ngaphezu koko, ukulala i-potato iyakwazi ukubeka i-down your back in a poor condition post, ekhokelela entlungu.

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Yeka Ukukhangela Ukunyanga Okumangalisayo

Yeka ukufuna ukunyanga kommangaliso kwintlungu yakho. Sonke sibone izibhengezo ezithembisa ukunyanga okumangalisayo ngeentlungu zakho ezisezantsi. Ukugxilwa ngeenyawo zakho kwitafile yokuguqula , ukuxubha ibhalms yokuphulukisa kwimva okanye ukuchitha imali kumacebo afanelekileyo okusebenzisa izixhobo zekhompuyutha zonke ezifanelekileyo kodwa ubungqina bubonisa ukuba uninzi lwale mpiliso aluncedo.

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Yeka Ukuphakamisa Izinto Ezinzima

Esinye sezizathu eziphambili zeentlungu ezisezantsi zihlala ziphakamisa kakhulu. Ukuba umsebenzi wakho ufuna ukuba uphakamise izinto ezinzima, cela umqeshi wakho ukuba izixhobo ezikhethekileyo (okanye isetyenziso esongezelelweyo sezandla) ziyafumaneka ukuze uncede ukunciphisa umthwalo kwisithuba sakho esiphantsi.

Oku kuhamba ngesandla kunye neentlungu ezilandelayo emva kweentlungu: akukho: ukuphinda kwakhona.

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Yeka Ukuhlawula kwakhona

Esinye isizathu esiqhelekileyo seentlungu ezisezantsi zihlala zihamba phambili. Ukugqithisa phambili kuninzi kunokubangela uxinzelelo olongezelelweyo kwiidiski ngasemva kwaye kunokukhokelela kwiintlungu kunye neentlungu zomzimba. Nciphise ukugoba kwakho phambili, kwaye uqiniseke ukuba wenze iimvavanyo zangaphantsi ezisezantsi ekugxileni ukubuyisela ukunceda ukucima ukuphindaphinda phambili.

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Yeka Ukukhangela Ukuxilongwa Okucacileyo

Yeka ugxininiso kwi-diagnostic ethile. Ukufika kuma-85% weentlungu eziphantsi kweentlungu zingabalwa ngokuthi "ezingezizo." Oku kuthetha ukuba imvelaphi yentlungu yakho ayikwazi ukuba yindawo ethile okanye ingxaki ethile. Nangona iimeko eziqhelekileyo zokuxilongwa ngeentlungu eziphantsi kweentlungu zingabonisa amathambo, iidiski kunye namalungu kunye neenkcukacha eziphangaleleyo, akukho vavanyo lungaxela imbangela eyona nto yentlungu yakho nge-100% eyiyo.

Okulandelayo: Ibali likaMal Gordon elibuhlungu malunga neentlungu ezibuhlungu.

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Ungaliphulaphuli Ukubuyela Kwiintlungu Ezibuhlungu

Yeka ukuphulaphula amanye amabali amabizo. Uyayazi imeko: Ulungele ubuhlungu obukhulu, ulinde ukumbona ugqirha, kwaye umntu ongekho kuwe uxela umzuzu we-10 umva kaMary Gordon oba neentlungu ezisezantsi ezifuna ukujova kunye nokuhlinzwa. Kodwa intlungu ayizange ihambe. Yeka ukuphulaphula ezi ndaba ezibuhlungu. Uninzi lweentlungu ezisezantsi luhlala ixesha elifutshane kwaye lunokulawulwa ngokufanelekileyo ngokuzivocavoca nokulungiswa kwangasemva . Ngokuqinisekileyo, ezinye iimeko eziphantsi kwexesha elide zifuna ukuhlinzwa, kodwa leyo yintetho kufuneka ube noogqirha wakho, kungekhona umfana egumbini lokulinda.

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Yeka Ukuzama Ukunyanga Okunyanga

Utyando olunzulu olunjengobushushu, i-ice okanye i- ultrasound inokuvakalelwa , kodwa igalelo layo lihlala lisesigxina nje. Uninzi uphando lubonisa ukuba ukunyamekela ngokunyamekela kunye nokulungiswa kwangasemva kuyisisombululo esilungileyo seentlungu eziphantsi. Ukutyelela kwiphilisi yakho yomzimba kunokuncedisa ukuba yiyiphi imimiselo eyona nto ifanelekileyo kwiimeko zakho ezithile .

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Yeka Ukubhema

Ukuba utshaya, mhlawumbi uvile ngemiphumo emibi engayinayo kwimpilo yakho. Ezinye iingxelo zibonisa ukuba ukutshaya kunokwandisa ithuba lokuba neentlungu eziphantsi. Thetha kuwe ugqirha namhlanje ukuza nesicwangciso sokuyeka ukutshaya ukunceda intlungu yakho yangaphantsi.

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Yeka Ukulinda Ubunzima Ukuba Uhambe

Ukuba uye waba nentlungu ngaphezu kweveki okanye ezimbini, khangela ugqirha wakho okanye umphathiswa wenyama . (Amaninzi amaninzi avumela ukufikelela ngokuthe ngqo kumathambo angokwenyama .) Nangona kulungile ukuzama ukulawula intlungu ngokwakho, ekuqaleni uqala unyango, ngcono amathuba akho okwenza ukubuyiswa ngokukhawuleza kwaye ngokukhawuleza ubuyele emsebenzini oqhelekileyo.

Iintlungu ezisezantsi ziyakunciphisa ubuchule bakho bokuhamba kakuhle kwaye kunokukunqanda ukuba ujabulele imisebenzi yakho eqhelekileyo yokuzonwabisa. Ukuba unentlungu ebuhlungu, jonga kunye nomgulana wakho wenyama ukuze akuncedise ukubuyela kwindlela yakho yokuphila ngokuqhelekileyo kwaye ngokukhuselekileyo.