Musa Ukuvumela I-Pain Your Back Back Yenza I-Chronic
Ukubuyela ngaphantsi kunokuchaphazela nabani na. Ukususela kubasebenzi beeofisi ukuya kubasebenzi besikhokelo, ukuxhotyiswa kwempilo kwiitata zethegi, sonke sisengozini.
Ukuba awuqapheli, intlungu ephantsi ye-back-which may initially be due to injury, trauma, okanye ukuqhubela phambili kwimeko yokugulisa umgudu-ungasigxina. Kunceda ukuba uqaphele izinto ezinobungozi obuphantsi kweentlungu ukwenzela ukuba intlungu yakho ayibi.
Ukwahluke phakathi kobuhlungu obungapheliyo kunye neentlungu ezibuhlungu
Ubuhlungu obungapheliyo buhlungu ngokubanzi buchazwa njengentlungu enxulumene nomlenze ehlala ngaphezu kweenyanga ezintathu. Ulwaphulo olubuhlungu lwangemuva , ngakolunye uhlangothi, luhlala kwiiyure ezingama-72, kwaye ngokubanzi lulethwe ngolu hlobo lwesiganeko. Imele isigaba sokuqala ekuphiliseni ukulimala.
Isigaba esincinci sisenza phakathi kwezigaba ezinzima kunye ezingapheliyo. Iqokelela apho isigaba esibucayi sishiya malunga nama-72 iiyure, kwaye siyaqhubeka kuze kube yilapho isigaba esingapheliyo siqala, esiya kuphinda senzeke malunga neempawu zenyanga ezintathu.
Uphulo olusemva lwePilin Treatment
Iingcaphephe zincoma ukuba ubone ugqirha ngokukhawuleza emva kwaluphi na uhlobo loxinzelelo kwisakhiwo sakho, kuquka umgudu, ngakumbi ukuba impembelelo ibangela intlungu. Ukuxilongwa kwangaphambili, oko kukukhokelela kwonyango lokuqala, luyintloko ekuphumeni ngokupheleleyo. Ngamanye amagama, ukufumana unyango ngenxa yokulimala kwakho kwangaphambili kule nkqubo kunokukunceda ukuba ugweme ixesha elide elingasigxina.
Ukuba ubuhlungu bakho buya kubanjwa kwangethuba kwaye ugqirha wakho uqinisekisa ukuba akubangelwa sisifo esiyingozi okanye ingxaki, inokuhlala ilawulwa kakuhle kunye neyeza zokunciphisa imilenze, ukunciphisa okwenziwa okwesikhashana umsebenzi wakho, zenzelwe uqeqesho lwamayeza. Uninzi lwexesha, kukulungele ukufumana inkqubo yovavanyo kwisifo somzimba.
Ukunciphisa umsebenzi wakho iintsuku ezimbalwa kwiiveki ezimbalwa xa uphilisa kunokukunceda ukuba ugweme ukwenza izinto zibi nakakhulu. Qaphela ukuba le ngcebiso yeengcebiso ayikuthi uzinikezele ukugqiba ukulala. Ibhedi yokuphumla isetyenziselwa ukuba yi-recommendation standard, kodwa ngoku kutshanje, ishintshiwe into enjenge "kuhlala usebenza kodwa ulungelelanise ukunyuka kwezantsi ukuze ungadluli intlungu."
Iimvavanyo zentlungu ezingaphezu kwamanqanaba angasinceda ukukhulula intlungu yesikhashana kunye nokunciphisa ukuvuvukala. Ukuvuvukala kukuphendula ngesistim somzimba wakho wokuzikhusela kwisifo esibuhlungu kumathambo akho; ihambisa amachiza okuphilisa kwindawo echaphazelekayo. Ukuvutha kancinci into enhle kulo mzekelo, kodwa ukushiya kungagqalwa, kunokudala iingxaki ngokukhawuleza. Ngamanye amagama, ngokungathathi imithi yentlungu echasayo efana ne-aspirin okanye enye i-NSAID, unokuba uzibeke kwiimisipha ezinzima kunye nomngcipheko ophezulu wokulimala kwakhona. Ukwaziswa, nangona kunjalo, ukuba ezinye i-NSAID, ngakumbi i- Advil, ingaba neengozi ezinkulu kwimpilo yakho.
Inkqubo yokunyamekela yokunyanga-njengowunikezelwa ngumgulana wenyama-kunokukunceda ukuba uhambe kwakhona ngendlela ekhuselekileyo. Iiprogram zokuzilolonga zihlala zigxininisa kakhulu ekuphuhliseni inkxaso engundoqo, enokukunceda ukuba ubuyele kwimisebenzi yakho eqhelekileyo njengomyezo, umsebenzi wendlu, ukunakekelwa kwabantwana nokuba uhlale ekhompyutheni ixesha elide.
Le nkqubo inokukunceda ukuba ugweme ukuzilimaza kwaye unokunceda ukunciphisa intlungu.
Ngokulandela ezi zikhokelo ezilula, unokukwazi ukubuyela kwimisebenzi eqhelekileyo ngokukhawuleza kwaye kulula emva kokulimala komva. Ukungenzi oko kungakhokelela kwingxaki yokubuyela emva kwexesha elide.
Isiqalo Sona Sona Sona Sona Sona Sona Sona Sona Sona Siphezulu Sokuqala
Ngelixa inani lezinto lifaka ingozi ephezulu kwiingxaki zexesha elide, ukuba le nzekayo yokuqala okanye isiqhelo seentlungu ezisezantsi zisoloko zinkulu. Ukuhlaziywa kuka-2014 kunye nokuhlaziywa kweemeta, okupapashwe kwi- Spine Journal ibhekisele kwizifundo ezingama-41 kodwa ayikwazanga ukuchonga nayiphi na ingozi eqhubekayo engumngcipheko okhokelela umntu ukuba abe nentlungu emva kokuqala ebomini babo.
Ukwahlukana kwakuye kwaneziganeko zentlungu emva koko. Abaphandi bafumanisa ukuba iintlungu zangaphantsi zangaphantsi zangaphambili ziqikelele iingxaki zexesha elizayo.
Ngoku ukuba uyazi ukuba unamava okuqala ngentlungu yangasemva kunokunyusa umngcipheko wezenzo zexesha elizayo, kwaye ukungayigcinanga ingabangela ingxaki engapheliyo, isinyathelo esilandelayo kukujonga indlela yakho yokuphila.
Izinto ezijongene nobungozi obuphantsi
Izinto ezinobungozi ezingaphantsi kobuhlungu zingakwazi ukulawulwa okanye ezingalawulekiyo. Izinto ezinobungozi ezilawulwayo yizo ozenzayo malunga nento. Izinto ezinobungozi ezingalawulekiyo zibandakanya iimpawu ongeke ukuzitshintsha, ezifana nobudala kunye nesini.
Ukulawula iimeko ezinobungozi ezilawulayo kunokufuna inzame ethile kwinxalenye yakho. Kodwa kukho inkcazo yesilivere yokwenza loo mzamo ongezelelweyo: kunokunceda ukuphucula ezinye iinkalo zempilo yakho. Imizekelo ibandakanya ukunciphisa umngcipheko wokuhlaselwa kwintliziyo, ukushaywa kwesifo okanye isifo sikashukela.
BMI
Ubunzima obuninzi kunye nobunzima obuphezulu (i-BMI ye-30 okanye ngaphezulu) inxulumene nomngcipheko wokwanda kwentlungu emva kobabini nabasetyhini, ngokutsho kohlalutyo lwama-2014 olupapashwe kwi- Clinical Spine Surgery . Ababhali beli phofu bathi ukugcina ubunzima bomzimba obunempilo bunokuba yinto yezinto ezininzi ezikhusela iintlungu ezisezantsi.
I-BMI, emele umqondiso wemizimba yomzimba, ingumlinganiselo wokuba ubunzima obunjani malunga nobude bakho. Kuqhelekileyo kusetyenziswe ukuhlukanisa abantu ukuba babe ngaphantsi kwesisindo, ubunzima obuqhelekileyo, ubunzima obukhulu kakhulu, obunzima kunye nezimo ezigqithisileyo.
Kuphela amadoda, isifundo se-2016 esapapashwa kwiMedicine (eBaltimore) safumanisa ukuba ubuhlungu obukhulu beentlungu kunye / okanye ukukhubazeka kwakunokwenzeka ukuba kwenzeke kubantu abakhulu kakhulu, ingakumbi xa la madoda ayenesifo sengqondo.
Khumbula ukuba ezinye iingxaki zokubuya emva kweentlungu zingabangela intlungu yomlenze, imeko yokuba abaninzi abantu abangenalo unyango bayabhala njenge-sciatica. Ucwaningo lwe-2014 olupapashwe kwi- American Journal of Epidemiology lufumene ngokuqhelekileyo ukuba ukugqithisa okanye ukugqithisa kunomngcipheko wokuba buhlungu buhlungu phakathi kwabantu besibini nabasetyhini. I-Lumbar intlungu ebangelwa yintlungu ibangela ubuhlungu obuya emlenzeni. Kungenxa yokuvuvukala okanye enye indlela yokucaphukisa kumngcambu wesigulane.
Abaphandi bafumanisa ukuba izifundo eziphezulu zokufunda ziqhutywe, enkulu enkulu yengozi yaloo hlobo loxinzelelo lwentlungu ehambelana nomlenze.
Kwaye umntu akanakukufihla ngokugcwele isihloko sokunyanya kuninzi njengoko kuhambelana nentlungu emva kokukhankanya ukuzivocavoca rhoqo. Ukuzilolonga rhoqo kunokuncedisa ukulahleka kwindleko, kunye nokwakha amandla omzimba okufunekayo ukuxhasa ubunzima obuthwalayo kunye nawe. Ngamanye amazwi, izihlunu ezinamandla zikhusela amajoyina ekunxiba kunye nokukhawuleza, kunye nokucima uxinzelelo.
Ucwaningo lwango-2017 olupapashwe kwi- Spine Journa l lufumene ubudlelwane obuthakathaka phakathi kokuphila kwindlela yokuhlala kunye nobukho beentlungu eziphantsi. Ininzi, abalobi baphetha ngokuthi, lo mbutho uvela kubasetyhini.
Mood
Enye into ebaluleke kakhulu ekunqumeni ukuba ubuhlungu obukhulu buhlungu buya kuba yimeko engapheliyo yintlalo yakho yengqondo kunye nengqondo. Uhlolo lwe-Februwari 2018 olupapashwe kwi- Psychology, Health and Medicine lufumene ubungqina bokuba iimeko zengqondo zihambelana nokutshintshana phakathi kwexesha elifutshane kunye nezimo ezingapheliyo kwiimeko zentlungu ezingekho komhlaza, eqinisweni, ziquka iintlobo zentlungu nentlungu.
Iingxaki zengqondo zengqondo okanye iimpawu ezenza ingcipheko okanye ukuphazamiseka kwisigxina (isiphumo) sokonyango, imeko okanye izifo.
Ngokukodwa, i- Psychology, Health and Medicine study yaveza ukuxinezeleka kunye nokukhusekisa ukwesaba, ngamanye amazwi, ukuvumela ukwesaba intlungu okanye ukulimala kwakhona ekuhambeni kukuyeka ukuba ungasebenzi, njengengqiqo eqinile yokuqhubela phambili kwintlungu ebuhlungu, iimeko ezide. Ababhali bokufunda bafuna utshintsho kwinkcubeko yentlungu ukubonisa le ngcaciso, kwaye ngokukodwa ukuyisebenzisa kwiindawo zokuqala zokunyamekela, kunye nokuthintela.
Ukutshaya
Ukutshaya ngumnye wemikhwa emibi kakhulu emva kwakho.
Akunakuchukumisi nje kuphela ukunikezelwa kwezondlo kwizakhiwo zomgudu, ngoko ke ukugcinwa kwazo, kodwa kunokutshintsha indlela ovakalelwa ngayo intlungu.
Ukubhema ngamanye amaxesha kukuchazwa kwindlela yokuhlinzwa engaphumelelanga, ngokunjalo. Ukuba awukwazi ukwenza nantoni enye ngaphambi kwenkqubo yomgudu, yeka ukutshaya. Kungenza umehluko phakathi kwesiphumo esanelisayo kunye nokungaphumeleli.
Ababhali be-2016 uphando olushicilelwe kwiphepha leCureus lifumene ukuba ababhemayo banamhlanje babuhlungu buhlungu kunabo abayeke ukuyeka, kwaye abo baye bayeke baye baphinda buhlungu ngaphezu kwabo bangakhange bavume.
Izinto ezingaphephekiyo zoBuhlungu obuPhindayo
Abanye abantu bafuna ukuqaphela ngakumbi ngentlungu emva kwabanye. Ukuba ngumfazi, ukukhula, ukuba nemiba yeemvakalelo kunye / okanye ukuba nomsebenzi ngezinga eliphezulu lokufuna imfuyo yinto ebangela ukuba ingozi engalawulekiyo yintlungu engapheliyo yintlungu.
Ngesini
Mhlawumbi ngenxa yamahomoni, abafazi kunye namantombazana basengozini enkulu yokubuyisela intlungu. Ucwaningo lwango-2016 olupapashwe ngo-Aprili umba we- Quantitative Imaging kwiMicrothey and Surgery yabona ukuba intlungu yangasemva yayibonakala kakhulu kubasetyhini kunamadoda. Abaphandi bathi ukugqithisa ngokugqithisileyo phakathi kwamabhinqa amancinci abuye abuyele esikolweni esikhulileyo esikolweni. Kwisifundo, abasetyhini abasemva be-menopausal banamathuba amaninzi kunamanye amaqela omdala ukuba babe neentlungu zentlungu.
Ubudala
Xa uneminyaka ekhulayo unokulindela ubuncinci uphuhliso oluthile lokuguqula umgudu . Nangona ungeke ukwazi ukulawula oku, unokuchaphazela izinga lokuphuhliswa kunye nendlela okhululekile ngayo. Ukunyanzeliswa kunye nohlobo lwezandla zokunyakaza lubalulekile ekunciphiseni utshintsho olwenyukayo nokunciphisa intlungu. Ukuqiniswa kokuzivocavoca kubaluleke kakhulu kwizizathu ezifanayo. Buza ugqirha wakho okanye umphathiswa wenyama ngokwenkqubo efanelekileyo, unikezele imeko yakho.
Nangona abafazi kunye nabahlali abadala bephakamisa uluhlu lwabantu abasemngciphekweni wokwanda kweentlungu ezingabandakanyi ezinye iintlobo zabantu ukuba bangene le mbambano. Umzekelo, nokuba ungowesilisa okanye umfazi, xa usemncinci kwaye ngokubanzi usebenza ngokubanzi, iidiski zakho zizaliswa ngamanzi, okwenza kube lula ukucosa i-disc , ukuxuba umsizi, ukuphazamisa i-ligament okanye ukugcina ukulimala okufanayo.
Wakho msebenzi
Iingxaki zentlungu zentsebenzo ziqhelekile. Imisebenzi eneemfuno ezisemgangathweni yempilo yokwandisa umngcipheko kakhulu, kodwa imisebenzi yokuhlala emntwini nayo ingabangela ukuphazamiseka kwemizimba ye-musculoskeletal (MSDs) eyalimala okanye iimeko ezichaphazela izicubu ezithambileyo zomzimba. Ii-MSD zihlala zikhokelela ekuqineni, intlungu kunye nokusebenza komzimba.
Usemngciphekweni?
Nangona unqabile, ingxaki enkulu yempilo mhlawumbi ingumngcambu weentlungu zakho. Ingxaki kukuba, awukwazi ukuba ngaphandle kokuba uhlolwe yi-MD eqinisekisiweyo yebhodi Le ngenye yezizathu ezininzi zokuba ubona ugqirha emva kokulimala okanye ukukhathazeka, okanye xa ubona iimpawu ezintsha, kucetyiswa.
Icandelo lomsebenzi wengcali ngexesha lo kuqeshwa kokuqala kukufumanisa nayiphi iiflegi ezibomvu , okanye iimpawu kunye nezibonakaliso ezibonisa isifo esisisigxina okanye isifo esiyingozi somgogodla sisasebenza emzimbeni wakho.
Isifo esisisigxina singasongela ubomi; ngokugqithiseleyo umthambo wesifo somgudu awukho, kodwa unokuba buhlungu kakhulu kwaye ungonakalise. Ngokuqhelekileyo kukhokelela ekubuhlungu kwintlungu. Intlungu ebuhlungu emva emva kwentlungu kunye nesizathu esibonakalayo.
Iintlobo eziqhelekileyo zentlungu emva, ezihambelana nezihlunu kunye nokuhamba, zibizwa ngokuba ziintlungu ezingemva, ezibizwa ngokuba ziziintlungu zentlungu. Oogqirha bajonga intlungu emva nje kokuba beke baphuma zonke izimo ezithile, umzekelo, i- osteoporosis , i-spinal break, i-scoliosis kunye nokunye.
Iintlungu zentlungu emva koko kulula ukujongana neentlungu zangasemva. Ukutyelela okumbalwa kwipilisi yonyango-kunye nokunamathela kwiprogram yakho yokuzivocavoca ekhaya-nokuba yiyo yonke into ofuna ukuyidlulela intlungu. Iimvavanyo zentsholongwane ezithintekayo kunye kunye / okanye izidumbu ze-muscle ziyakunceda, ingakumbi ekuqaleni, ngokucutha ukuxhamla kunye nentlungu ukuze wenze umsebenzi wakho omhle kwiiseshoni zonyango.
Inqaku esuka
Umngcipheko weentlungu zentlungu uhlala apho. Luhlobo nje kwaye lubangele ukuba lunokutshintsha. Ukugcina izihlunu zakho zizinzile kwaye ziguquguquke, ubunzima bakho kwisheke kunye nokuyeka ukutshaya ngabakhuseli abanamandla abanxulumene nemiba enxulumene nomnxeba.
> Imithombo:
> Amorim, A., et. al. Ngaba ukuziphatha komzimba kunokunyusa umngcipheko weentlungu ezisezantsi? Isifundo esinesibini esisekelwe kubemi beewele zaseSpain. UJine July 2017.
> Chou, L., et. al. Umbutho phakathi kobuthathaka kunye nobuhlungu obuphantsi kunye nokukhubazeka kuthinteka yizifo zengqondo: Inkqubela-ye-Population-based-Sectional Sectional of Men's Medicine (eBaltimore) Ngo-Apreli 2016.
> Uhlaza, B. Umhlobo Phakathi koSuba kunye neNtlungu eLawulayo kwiCandelo lamaCedus abadala. Septemba 2016.
> Hruschak, V., kunye. al. Iingcali zengqondo zenguqu ekuguqweni kwintlungu ebuhlungu ngokusisigxina: ukuhlolwa kweenkqubo ngokuzicwangcisa i-Psychology, i-Health kunye neMithi. Feb 2018.
> Kokkas, B. Ubunzima bokuzilimaza nokuvuvukala. Ann Gen Psychiatry. Epreli 2010.