Intlungu ebuyiswayo phakathi kweemeko zonyango eziqhelekileyo ezibangela ukuba abantu bafune ukuvavanywa kwamagqirha. Enyanisweni, emva kweentsholongwane eziphezulu zokuphefumula , intlungu emva koko yinto eqhelekileyo yokuqeshwa kukagqirha eUnited States. Ngokumalunga nabantu abadala bonke baya kuba neengxaki zentlungu ngexesha elithile ebomini bakhe, kwaye kubantu abaninzi, ezi zinto zinokuphazamisa kunye neengxaki eziqhubekayo.
Kwinqaku elihle, uninzi lwabantu abaneentlungu ezisezantsi luya kufumana impumulo, kwaye ngokwenene imeko yinto engaqhelekanga apho iimpawu ziyaqhubeka kwaye ziqhubeke. Kwabaninzi abantu, nangona intlungu ibuhlungu, iziqwenga zivame ukusombulula ngokukhawuleza. Intlungu engaphantsi yenyango isombulula kwiiveki ezingama-6 ukuya ku-12 ukusuka ekuqaleni kweempawu, kwaye ngokukhawuleza ngokukhawuleza. Oko kwathiwa, ukuba uphumelele kwisiqhelo seentlungu zangasemva kunokuba yinto eyoyikisayo, kwaye ibuhlungu. Abantu abaninzi baneliseke ukuba into ebaluleke kakhulu engalunganga, njengoko abazange babone loo nqanaba lokungahambi kakuhle nezinye izifo zonyango.
Unyango lwentlungu ephantsi ye-back back yashintsha ngaphezu kwele minyaka elishumi edlulileyo. Enye yezona zonyango eziqhelekileyo kwiminyaka emininzi kwakuphumla ukulala. Xa ugqirha uza kuhlola umntu onentlungu emva, bekukho ukucetyiswa kwehlabathi jikelele ukuba oogqirha baxelele isigulane sabo ukuba balala phantsi, kwaye bazama ukunciphisa umsebenzi wabo kangangoko kunokwenzeka, ubuncinane ubuncinane iiyure ezingama-48.
Le ngonyango yokuthiwa "ukuphumla kokulala" kucatshangelwa ukuba ivumele ukuvuvukala okunzulu kuhambelana nentlungu emva kokufikelela phantsi kwinqanaba apho abantu banokunyusa ngokunyuka ukuhamba kwabo kunye nomsebenzi. Emva kwesi sihlandlo sokuqala sokulala, ukuqhubela phambili komsebenzi kwavunyelwa. Nangona kunjalo, le ngcebiso yinto edlulileyo.
Namhlanje, oogqirha bancome ukuba ufanele uvuke kwaye uhambe ngokukhawuleza emva kokuqala kwesiganeko seentlungu eziphantsi.
Kutheni Kuthe Ukunconywa Kokuphumla Kwebhedlele
Xa umntu enesiqhelo seentlungu ezisezantsi, ukufumana uxolo lweempawu kunokuba nzima. Kungenzeka ukuba ngokuqamba amanga, kwaye uzama ukungatshintshi isikhundla, ukuze ukwazi ukuzibeka enjalo ukuze intlungu ikhutshwe. Oogqirha bacinga ukuba ngokuvumela inqanaba leentlungu ukuba liphephe, kwaye ukuvuvukala ukunciphisa, ukuba ikhefu elifutshane lokuphumla kombhede lingakunika ukuqala ukuqala kwenkqubo yokuphilisa, kwaye kukuvumela ukuba ubuyele kwimisebenzi ngokukhawuleza.
Ukulungelelanisa kwabakliniki bexesha elidlulileyo, oku bekuyi-ndululo eyamkelwa ngokubanzi, kunye neengcebiso ezinikeziwe zazingekho ukulala embhedeni ngonaphakade. Le ngcebiso yayikuphela kokulala embhedeni ixesha elide leentsuku. Ngeli xesha, uninzi lwagqirha luya kucebisa izigulane ukuba zithathe imithi echasayo yokunciphisa iimpawu zokungahambi kakuhle, zama icebo okanye ukushisa kwesicelo , kwaye wavumela iimpawu ezinzima kakhulu ukuhlala phantsi.
Ubuthathaka, Ubunzima, kunye neAtrophy
Inyaniso kukuba, umsebenzi owehlayo unokubangela ukuba kubekho iingxaki ezininzi, nangona zikhawulelwe kwiintsuku nje ezimbalwa. Ngokukodwa, abantu abalala embhedeni kwaye bengashukumi ngokwenene bahlakulele ubuthathaka kunye ne-atrophy yeemisipha, kwaye banokuhlakulela ukuqina ngokuhamba.
Nangona ukuphuhliswa kwe-atrophy kuyinkqubo epholileyo, kunokukhokelela ekunciphiseni okukhulu komsebenzi, kwaye kudala ingxaki enzima kunokuba uzama ukubuyisela.
Amandla omzimba angancipha malunga neepesenti 1-2 ngemini, kunye neepesenti ezingama-20 ngeveki, ngokulala embhedeni kwaye engahambi. Abantu abaye bachitha ixesha lokuphumla ekuphumleni kwabo balala badinga ixesha elide kakhulu lokwelapha ukuze baphinde bafumane amandla nokuhamba. Ukongezelela, kukho inkxalabo yokuba unyango emva kokuphumla kombhede lunokubiza kakhulu ngenxa yento eyongezelelweyo yokwelapha eyimfuneko ukulungisa ukulahlekelwa kwamandla omzimba kunye nokuhamba.
Ukubuyisela ngokukhawuleza kunye nokuhamba
Inyaniso kukuba, abantu abenza imisebenzi emnene, kunye nokunyuka okuhambayo emva kokulimala kwintlungu, bafumane ngokukhawuleza, kwaye ukuphulukana kwabo kwintlungu ihamba ngokukhawuleza xa kuthelekiswa nalabo bantu abahlala elala ekuphumleni. Iziphakamiso zangoku zicebisa abantu abaneentlungu ezibuhlungu ezisezantsi ukuze benze imisebenzi yomsindo yansuku zonke. Imisebenzi ethile kufuneka igwenywe, kodwa oko akuthethi ukuba uphulo olupheleleyo lokulala luyimfuneko. Ezinye zezinto ezifanele zikhutshwe ziquka:
- Ukuphakamisa nantoni na inzima kuneepounds ezimbalwa
- Naliphi na ukunyusa okanye ukudonsa
- Imisebenzi ephindaphindayo
- Naluphi na ukunyakaza okubangela ukuphazamiseka okukhulu
Kukho izizathu ezingavamile zentlungu emva kokuba abantu banokuzuza kwixesha elincinci lokunciphisa. Ngokuqhelekileyo, ezi zimbalwa kwiintlobo ezingenakunqekayo ezenzeka emva kokulimala kabuhlungu. Ukufumana unyango oluqhelekileyo okanye ukuxhatshazwa intlungu ephantsi (oku kuthetha ukuqala ngokukhawuleza kweempawu kwiindlela zokuqala zonyango) iingcali zonyango inqanaba lokuba umsebenzi uncedo ukukhawuleza ukuphucula.
Kukho imisebenzi eyahlukeneyo ongayenzayo eya kunceda ukugcina ukuhamba kunye namandla ngaphandle kokubeka ubunzima obukhulu emgodini. Enye yale mi sebenzi ingaquka:
Kunengqiqo nje ukwenza imisebenzi yakho yemihla ngemihla iquka ukuhamba, ukuhambisa, nokujikeleza ngaphakathi naphandle kwendlu. Ukuphepha ukuphumla kokulala akuthethi ukuba usebenzise ngokuzenzekelayo, kodwa akuthethi ukuba uhamba ngokuzungezile ukuze ubunzima kunye nobuthakathaka bungaqhubeki.
ILizwi
Nangona kunjalo, ngokudlulileyo, ukuphumla kokulala kwakuyinkcazo yonyango eqhelekileyo xa abantu bephuhliswa ubuhlungu obukhulu beentlungu, iingcali zonyango ziye zavuma ukuba umsebenzi omnene unyango olungcono wokulawula ubuhlungu obukhulu beentlungu. Ngokubangela abantu ukuba benze imisebenzi emnene, ukulula, kunye nokuhamba, ukubuyisela kuhamba ngokukhawuleza kwaye kulula. Iingxaki zokuphumla kwesibhedlele zingagwenywa ngokumenza nje umsebenzi olula kunye nemisebenzi yokwelula. Oku kuya kunceda ukunciphisa iingxaki ezifana nobubuthakathaka nobunzima, kwaye ekugqibeleni uya kukubuyisela ukuziva uqhelekileyo ngokukhawuleza.
> Imithombo:
> Ukukhetha Ngokuhlakanipha "Ubunzima Bokubuyela Ebusweni: Ubuninzi bokuphumla kombhede?" © 2014 Iingxelo zeBathengi.
> Dahm KT, Brurberg KG, Jamtvedt G, Hagen KB. Iseluleko sokulala embhedeni ngokuchasene neengcebiso zokuhlala usebenza ngenzululwazi engaphantsi kwe-back and sciatica. I-Cochrane Database Syst Rev. 2010 Jun 16; (6): CD007612.