Ukugcina ikhaya lakho liphile kwaye lilungele ukuba lunzima xa unenkinga engapheliyo yokubuyela emuva. Kanye kunye nezicwangciso zokuqonda ezifana nokucoceka njengoko uhambayo xa kunokwenzeka kwaye ulungelelanisa izixhobo zakho ngaphambi kwexesha, ukufumana isibambiso kumatshini omzimba omhle kunokukunceda ukuba uphathe uxanduva oluqhelekileyo-ngaphandle kokuzisa iimpawu zentlungu.
Ukuze siphethe, masithathe imisebenzi emithandathu yasendlini eqhelekileyo kwaye siyiqonde indlela yokwenza ngayo ngendlela enokuthanda ngayo.
Ngaphambi kokuba senze, kunjalo, kufuneka ukwazi ukuba ukuphumeza izi ngcebiso ezilandelayo kudinga ukuzimisela kwinqanaba lakho ukuba uqaphele indlela ekhethekileyo yokwenza nganye yemisebenzi nganye. Izixinzelelo ezinxulumene nezindlu eziqhelekileyo zihlala zibangelwa kuba asizithathi ixesha elincinci lokucinga ngendlela esenza ngayo. Oku kufuneka kutshintshe ukuba uya kukhusela umva wakho kwingozi, intlungu (njengentlungu ye- sciatica ) okanye ukulimala kwakhona.
Ndiyifumene? Kulungile, makhe siqale.
Ukucoca
Cinga ukuba "i- slouching " inqunyelwe kuphela ukuma nokuhlala? Cinga kwakhona. Ukucoca ngenye yezinto ezinokuthi zikhokele ngokukhawuleza kwindlela yokuziphatha ekhohlakeleyo ekuphumeni kwakho. Oku akuyona ingakumbi impilo yakho yomnxeba; ukuxhamla kwinqanaba eliphantsi-nokuba livela kwisithuba osibambe ixesha elide, okanye umsebenzi, njengokucoca, ofuna ukuphindaphinda-unokukhokelela kwiingxaki ngeediski zakho ze- intervertebral .
Enye into abantu abavame ukuyenza yipompo kunye ne-ultra-back back. Kanye nje nokuthambekela kwe-slouching, ukugcina umlenze wakho ugxininiswe ngaphezu kokuba ukucoca kungonakalisa. Kule meko, nangona kunjalo, inokucaphukisa imithwaba yomgudu- imicimbi echaphazelekayo. Okanye, inokuqinisa ijika lakho eliqhelekileyo lokubuyela emuva, elikulo , eliza kukhokelela ekusixininiseni (kunye nobuhlungu) obusemva .
Unokuhamba ngokucoca ngeendlela ezifanelekileyo zomzimba ngeendlela ezimbini. (Ukutshintsha phakathi kwezi zihlandlo ezahlukeneyo kulungile, kwaye ngokwenene, kucetyiswa.)
Isicwangciso sokuqala kukuba kuqeshwe indawo encinci yendawo yokuhlala ehlala kwindawo engenabala intlungu. Ngamanye amagama, musa ukwandisa i-lunge yakho ngaphaya kwendawo yakho yokhuseleko lomzimba. Akukufanelekanga nje ingozi. Kule ndlela, konke okufuneka ukwenze kubeka enye inyawo phambi komnye umgama omncinci. (Isimo sifana nendlela eyaziwayo ngayo.) Oku kuya kukuvumela ukuba uqhube phambili nangemva ngexesha lokucima, kunokuguqa okanye ukujikeleza (oko kukuthi, i-slouch) kwintlambo yakho.
Ukuba unemiba edibeneyo ye-sacroiliac, uya kufumana ukubekwa kwelinye lemilenze yakho (oko kukuthi, nokuba ngasekunene okanye kwesobunxele) ukuba ukhululeke kunokuba kufakwe phambili kwelinye. Musa ukusebenza entlungu. Sebenzisa uhlangothi oluziva lukhululekile, kwaye unamathele.
Ngaphandle koko, ukuguqula imilenze kunye / okanye iingalo ngezikhathi ngezikhathi kunokukunceda ukuba ugweme ukukhathala komzimba okanye ukudala ukulimala.
Ezinye izicwangciso ezimbini zesicwangciso sesilungiso: Beka isandla sakho esingagciniyo entanyeni ephambi kokuncedisa ukuthatha ubunzima kwaye uxinzelele umva wakho. Okwesibini, zama ukugcina i-pelvis yakho kwindawo ephakamileyo njengoko usebenza.
Isicwangciso sesibini, ukuba unokunyuka uphantsi phantsi ngaphandle kwengxaki enkulu, ukucima xa uguqa ngamadolo. (Cinga ngesiphakamiso somtshato.) Oku kubangela ukuba isiko sakho sisisondeza kumgangatho, ukunciphisa izinga apho umzimba wakho kufuneka uhlangabezane namandla okudonsela amandla. Ukuqhafaza ngexesha lokucoca kunganceda ukunqanda ukujikeleza ngaphaya komgudu, okuyikutshintsha kwe-slouching esathetha ngasentla.
Ukuthunga nokuCoca
Xa uthungela kwaye upholisa ifenitshala, thabatha umthwalo wakho umva ngokususa ingalo yakho engasebenzi kwizinto ozicocayo. Ngaphandle koko, unokwenza ukuba ingalo yakho ibe yintambo.
Ukwenza iLaundry
Masijamelane nayo-uhlambululo lunokuba ngumthwalo! Kulula kakhulu ukudlula izinto kunye nomsebenzi othile wokugcina indlu.
Ukuba kunokwenzeka, qhekeza imithwalo enokuyiphakamisa okanye yokuyithwala kwiingxowa ezincinci ezingabalulekanga. Mhlawumbi uya kuba nemithwalo ethe xaxa yokujongana nale ndlela, kodwa ngokubanzi le qhinga alikho amathuba okukhubekisa umlenze wakho.
Njengoko ngokucima, zama ukuphepha ukugqithisa kwindawo yokugulisa. Ngamanye amagama, musa ukujikeleza kwintlambo yakho, okanye uyigcine iyanzima kwaye idlulile. Isiqubulo esiqhelekileyo "siphakamise ngemilenze yakho kungekhona umqolo wakho" yinto eyokukukhonza apha apha; sisiseko sombane womzimba.
Ngoko ke, ukuba uninzi lweempahla zokuhlamba ukuba uyenze, landela kule ngcebiso yeengcebiso ngokungenakwenzeka; ngenye indlela, iidiski zakho zingasengozini. Enye indlela esazi ngayo ukuthabatha ibhasikidi epheleleyo yokuhlamba iimpahla kukujikeleza emgodini, kwaye njengoko uqokelele mhlawumbi, le ayikho.
Iifayile ozenzayo kwisiseko sakho "siphakamise ngomlenze wakho kwaye awuyikusibuyisela emuva" isicwangciso sibandakanya ukubeka ibhasikidi yokuhlamba etafileni okanye kwisihlalo ekhethekileyo ukuphakama okufana ne-washer okanye isomer. Oku kuya kuncitshiseka indlela ukuguqa okuya kufuneka uyenze ukuze uzalise ibhasikidi.
Kwaye, njengokuba ugciniwe kwaye uthule, uthathe uxinzelelo kumqolo wakho ngokusebenzisa isandla esisodwa ukuze ulayishe ibhasikidi yakho, isomisi okanye uhlambululo, ngelixa usebenzisa enye ukuzenzekela kwenye yezixhobo.
Ukwenza iZitya
Wonke umntu unomsebenzi wakhe wendlu oyintandokazi nomncinane.
Enye indlela yokunceda ukukhusela ukulimala kunye / okanye ukunciphisa intlungu ngexesha lokuhlambela i-washing-clock ukusebenzisa isiteji esincinci okanye ibhokisi. Beka ngaphakathi kwikhabhinethi phantsi kwequla bese uphumula unyawo olunye kuyo.
Esi sicwangciso sinokusebenza ngokukodwa ukuba unengxaki edibeneyo ye-sacroiliac, ingakumbi ukuba unyawo ngoluhlu olungenabuhlungu lulo olubeka kwibhokisi okanye kwisitonsi. (Ngamanye amagama, njengokucima, qiniseka ukuba ukufakwa kweenyawo zakho kunciphisa intlungu kunye nokungahambi kakuhle, kwaye akuyi kubangela.)
Ukusebenzisa ibhokisi okanye isitulo ngale ndlela kunokunceda ekuzinzileyo, kwakhona. Ukuzinza kwezona zinto ngenye yezindlela ezifanelekileyo, ngokubanzi, ukukhusela ukulimala nokugcina intlungu ephantsi. Yaye inokusebenza ekhitshi. Nasi isizathu.
Okokuqala, ibhokisi inokuthi ngqo phantsi kwequla, oku kuthetha ukuba kuya kufuneka ukuba uzibeke ngokuqinile ngokumelene nekhawuntara. Oku kukunika i-modicum yokuzinza umzimba ngexesha lo msebenzi. Okwesibini, ukusebenzisa ibhokisi okanye isitulo, uya kuba neentengiselwano ze-pelvic kunye ne-hip muscle, ekunokwenzeka ukuba iya kuqinisa ingundoqo yakho.
Ngendlela, ukwenza izitya zesebenzi eziphambili zomzimba kunye neminye imisebenzi yasekhaya. Ezi zimbini eziza engqondweni zihlamba indonga kunye ne-ironing. Ngoko sebenzisa iingcebiso kule candelo kule mi sebenzi, nayo.
Ngokuhlamba udonga kunye ne-ironing, nangona kunjalo, unenzuzo eyongeziweyo. Unako, ngokuyinxalenye, sebenze ngesandla esisodwa kuphela. Oku kunceda uqhube enye ingalo ebhodini okanye udongeni ukukunceda ukukhupha umva wakho.
Ukwenza ibhedi
Ukwenza umbhede uquka ukugoba, ukufikelela kunye neengcinezelo. Kwakhona, kubalulekile ukuba ungadluli umlenze wakho okanye usebenze ngokugqithiseleyo okanye kunzima. Jonga umqolo wakho wempuphu kunye nesimo kwaye ulungelelanise njengoko kuyimfuneko.
Ukuba uzibeka ngokubhekiselele kumbhede, uya kuba nokusebenzisa umbhede ukuze uzincedise kunye nokuzinza kwimeko. Emva koko sebenzisa ingalo enye ukuze ukhulise ubunzima bakho xa ufika kwaye usebenze ngenye ingalo. Sitshintshe amacala rhoqo ngaphandle kokuba kubangele ubuhlungu. (Kungenzeka ukuba unayo iqhagamshelo le-sacroiliac okanye enye ingxaki echaphazela elinye icala ngaphezu kwelinye.)
Ukuba unendlela ende yokufikelela kuyo yonke ibhedi, unokwenza idolo elilodwa phezu komlobo phezu kombhede.
Ukutshaya nokukhupha
Abantu abaninzi bayahlutha baze batyeke ngomqolo wabo. Kodwa esi siqhinga-okanye ukungabikho kwayo - kungabi nzuzo kwimpilo yakho.
Esikhundleni sokuxhatshaza ngokugqithiseleyo umva wakho ekutshitsheni kwakho kunye nokukhangela, cinga ngokusebenzisa iingalo zakho nemilenze. Ingcamango ukufikelela nokutsala i-broom ngeengalo zakho kwaye, kunokuba uphendukeze ukuze ufike kuzo zonke iindlela apho ungcola ufumane khona, sebenza kunye nomlenze phambi komnye. Xa ufuna ukutshintsha izikhombisi-ndlela, phindela emlenzeni wakho wempuphu, ugcine isiqu sakho sikhululekile. Ukuba ukhe wenza i tai, le ntshukumo ingavakalelwa.
Okanye, cinga ukujika umzimba wakho wonke kwiindlela ezintsha ngokuthatha amanyathelo amancinci.
Zombini iindlela-ukuthatha amanyathelo amancinci okanye ujikeleze emlenzeni wakho wokubuya ukuze utshintshe isiqendu sakho nesigxina ubuso - gcina iingubo ezininzi zokugqoka nokulila. Zombini zicwangciso ezintle. Ngoba? Ngenxa yokuguquka nokuguqa ngexesha elifanayo yinto eyaziwayo yengozi ye-disc.
Nazi izikhewu ezimbalwa ongazongeza kwindlela yakho entsha yokutshatyalaliswa kunye nokukhangela.
- Gweba okanye utshintshe malunga ne-1 ukuya kweyesi-2 inyawo ngaphambi kwakho ukuphepha ukugqithisa kunye noxinzelelo.
- Gcina umgudu wakho ngomgca owodwa omde, oguqukayo kodwa ongenakunyakaziswa. Ngamanye amagama, intloko, amahlombe, intambo yomdumba, i-pelvis, amadolo kunye neenyawo kufuneka zihlale zijongene nesiqhelo esifanayo kwaye zimele zilungelelanise ngokuthe ngqo. (Njengoko kuchazwe ngentla, oku kuya kuthetha ukuba kuya kufuneka ukuba utshintshe izikhokelo okanye ngokutshintshela emlenzeni wakho wokubuya okanye ukuhambisa umzimba wakho ujikeleze ngokuthatha amanyathelo amancinci.)
- Cinga i-ergonomically broom okanye i-rake; oku kuya kuba yinto enobhonkco kwisiqu ukukunceda ukuba ugweme ukugoba emgodleni wakho.
Ukugcinwa kwezindlu kunye neCandelo elungileyo loMatshini liNkqubo
Xa ucinga ngako, ezininzi iingcebiso ze-ergonomic zokugcina indlu zijikeleze ngeengcamango ezifanayo: Gcina umqolo wakho ungathathi hlangothi, ugweme ukuphazamisa apho kunokwenzeka khona, ukufumana nokuphuhlisa inkxaso engundoqo kwaye ungadluli!
Kwaye, ukuba uthanda ukuya kwimiyezo, inkqubo efanelekileyo yomzimba isebenza kakuhle kuloo mi sebenzi , nayo.
> Umthombo:
> Hage, M., I-Back Back Pain Book. Abapapashi bePeachtree. Atlanta, GA. 2005.