Ngaba-Ngaba-Iindlela Zakho Zokuncedisa Ukunciphisa Iingqimba Zakho
Ukuba ulungele intlungu yentlungu, kodwa uyazi ukuba akukobi ngokwaneleyo ukuya kugqirha ugqirha, zizinto ezimbalwa ongazama ngazo. Iingcebiso kule nqaku zinokuthi zenze izilungiso ezifanelekileyo kwiinkonzo zonyango, ngokunjalo. (Buza ugqirha okanye ugqirha ngale nto ngaphambi kokuzama.)
Ngaphambi kokuba sifinyelele kulo, kunjalo, khangela oku kuludwe olufutshane lweemeko apho iziphakamiso ezikulo nqaku zingafaneleka:
- I-Ceck Cricks kunye neKinks
- Inkathazo encinci ye-back back (ngenxa yemisebenzi efana nokuphakamisa ibhokisi enzima okanye ukusila kunye / okanye ukumba kumyezo wakho.)
- Isihlunu se-muscle
Inqaku elibalulekileyo : Ukuba intlungu yakho okanye ezinye iimpawu zihlala ixesha elide okanye lide, mhlawumbi ixesha lokubona i-doc. Akunjalo kuphela, ezinye iimpawu kunye neempawu ziyakuqinisekisa ukuba unyango lonyango ; Kuhle ukuba uqhelane nalabo ukuze ukwazi ukuthatha inyathelo ngexesha elifanelekileyo.
Ukuba uyazibuza ukuba yiyiphi ikhambi lekhaya elona lihle kakhulu, uphando lubonisa ukuba inxalenye enkulu, bonke bayalingana ngokubhekiselele ekusebenzeni.
Yeka Ukutshabalalisa Into Ebangelwa Ngayo Intlungu
Xa unomqala omncinci okanye intlungu emva komhla oxakekileyo okanye onzima, kulula ukulibala ukuyeka ukwenza oko kwenza ukuba kube nzima.
Kodwa uDkt. Santhosh Thomas, INGXENYE, ochwepheshe bezonyango kunye nomlawuli we-Westlake Spine Centre kwiCliniki yaseCleveland, uthi into yokuqala yokuyenza ngenxa yempembelelo emva okanye entanyeni ibonisa ukuba yiyiphi imicimbi ebangela ingxaki kwaye - bayeke ukwenza .
UDaniel L. Riddle, PT, PhD, kunye noprofesa e-Virginia Commonwealth University, uthi "inkohlakalo entanyeni" inokubangelwa yimimandla efana neendawo zokulala ezingasebenzi kuwe.
Ngoko, ukuba unqwenela umququzelelo, okanye ukuba akukho nto inikezelwa emkhombeni wakho, qaphela ukuba mhlawumbi uya kuzibeka ngenxa yentlungu ekuseni. Ukuyeka ukucasula intamo yakho kwimeko enjalo, thintela ukuba intamo yakho nentloko ziqhube phambili.
Kaninzi
Zama iMilly Medication-Counter Counter Medication
Isifuba samachiza ngowokuqala kwabo ukuyeka abaninzi bethu abafumana intamo emnyama okanye intlungu. Ubuninzi bexesha, iilesi zonyango ziza kwenza umsebenzi. Umlinganiselo wesicatshulwa se-OTC ungaphantsi kwento oya kufumana ngayo neziyobisi zonyango, kwaye oogqirha baninzi bacebisa ukuba baqale apho.
Iimvavanyo zentlungu ze-OTC zivela kwiintlobo ezimbini ezibalulekileyo - i-acetaminophen (njengeTylenol) kunye ne-NSAID ezifana ne-Motrin (ibuprofen) kunye ne-Aleve (naproxen).
Ii-NSAID zinceda kwakhona ukulawula inkqubo yokuvuvukala ebonakalayo inobangela intlungu. Zombini iintlobo ze-OTC zingaba nemiphumo emibi, ngoko funda iilebula phambi kokuba uthathe nayiphina isilonda ngenxa yentlungu yakho okanye intamo yakho.
Idibeneyo: 3 Izingozi zezempilo ezinzulu ezibandakanyeka nokuthatha i-Ibuprofen (Advil.)
Faka i-Ice kwiNeck yakho okanye Emuva
Ukusebenzisa i-ice kwindawo echaphazelekayo ukuya kwiiyure ezingama-48 ukuya kwii-72 emva kokuba intlungu okanye ukulimala iqala enye indlela yokulawula ukuvutha. Ukuvuvukala kubangela intlungu kwaye, ukushiywa kungagqalwa, kunokufaka isandla kwingxaki engapheliyo entanyeni okanye emagxeni.
Kukho iindlela ezininzi zokuzinika iqhwa, njengoko kucetyiswa oogqirha kunye neengcali zomzimba.
Ngokomzekelo, cinga le ndlela kwi-American Physical Therapy Association:
- Gcwalisa isikhwama seplastiki ngeqhwa eliqhekekileyo.
- Beka ithawula ecaleni kwendawo yakho entanyeni enentlungu.
- Beka isikhwama se-ice esikhwameni. Iqhwa eli-15 ukuya kwi-20 imizuzu.
- Thatha i-40 minute minute.
- Phinda kwakhona.
Ungalokothi usebenzise i-ice ngqo kwesikhumba sakho.
Idibeneyo: Yiyiphi enye into engcono kwiNeck Acute okanye i-Back Injury: Icebo okanye Ukushisa?
Faka isicelo sokushisa
Ukusebenzisa ukushisa ukulimala kanzima akuyona indlela yokuhamba, kwaye oogqirha abaninzi baya kucebisa. Oku kungenxa yokuba ukushisa kuthatha ukwandisa ukuvutha . Kukho ukungavumelani phakathi kweengcali malunga nale nto, kodwa ngokubanzi, le ngcebiso isinikwe.
Emva kweentsuku zokuqala ezi-2 okanye ezintathu, ukusebenzisa ukushisa kumdlalo ofanelekileyo, kwaye kunokunceda ukukhulula loo mihlathi ephikisayo.
Ukushisa kufanele kusetyenziswe kakhulu ngendlela efana neqhwa le - imizuzu engama-15 ukuya kweyesi-20 ngexesha, kunye neempompo ezingama-40 phakathi kokunyanga. I-Wraps wraps ekhoyo kwimarike inokubonelela ngokukhululeka kwintlungu.
Unokuphinda uthathe enye indawo phakathi kokushisa kunye neqhwa (emva kweentsuku zokuqala ezi-2 ukuya kwe-3) ukufumana iinzuzo ngamnye.
Fumana i-Massage
UDkt. Thomas ucebisa nokuhlaziya i-massage ye-muscle spasms ebizwa ngokuba yi "crick entanyeni."
Ngenxa yentlungu kunye nentlungu ephantsi, i-massage kufuneka ibe yinyameko ngexesha leentsuku zokuqala ukuphepha ukwenza izinto zibe zibi nakakhulu. Unokukhetha ukulinda kude kube lula isigaba esibi sokulimala (ubuncinane iiyure ezingama-72.)
Ukufuthwa kwe-massage kushukunyiswa ngamanzi, oku kunokukunceda ukukhusela izicubu ezinqabileyo . Emva kweentsuku ezimbalwa zokuqala, ukusilalisa kunokukunceda ukuphumeza ukuphazamiseka kunye namaqhina kwimisipha yakho. Ukuba awukwazi ukuhlawula ukusilalisa apha zihamba ezimbalwa ongazizamezela zona:
Kaninzi
Qhubeka usebenza ...
Kwiminyaka edlulileyo, oogqirha bacebisa abantu abaneentlungu okanye ukulimala ukuphendula ngokungahambi kakuhle (oko kukuthi, ukuphumla kombhede.)
Ngoku kutshanje, uphando lwezokwelapha lubonise ukuba izigulane ezinentlungu ephantsi ye-back back who stop activity can actually be more pain than those who do not.
Oogqirha abaninzi banokuthabatha ukuhlala bekhuthele ngaphakathi kwemida yakho yentlungu njengendlela efanelekileyo kakhulu yokujongana nosizi olunzulu lwentlungu kunye nokulahleka kokusebenza komzimba. Ukuthi ukuhlaziywa kuka-2010 okwenziwa yiCochrane Back Group kufumene ubungqina obunokulinganisela kule ngcebiso xa kunikwa abantu abaneentlungu eziphantsi (xa kuqhathaniswa nesiluleko sokuphumla kwebhedlele.)
Kwimeko ye-sciatica, abaphandi bafumene ncinane umahluko phakathi kokuthatha isithuba sokuphumla kombhede kunye nokuhlala ngokusebenzayo (ngaphakathi kwemida).
Ukuba uphakamise ukunyakaza okufutshane / ukubeka indawo, ungase uzame ukulala emhlane wakho kunye namadolo akhokile kunye nemilenze ephumla esihlalweni okanye embhedeni ukuze unciphise okwesikhashana intlungu.
... Kodwa Thatha Indlela Ebonisa Ubumnene
Kanye emva kokuba intlungu iqala, mhlawumbi uya kuziva unjengokukhusela indawo kwithuba elithile.
Kodwa ngokuxhomekeke kubukhulu beentlungu zakho, unokufumana inzuzo kwezinye izinto ezintle. Njengoko ukuhlaziya, ukunyakaza okunyamekileyo kunokukunceda ukukhusela izicubu ezinobumba obungapheliyo ekubambeni.
Kule nqanaba, kubalulekile ukuhlonipha imida yentlungu yakho; yeka ukuba isaziso esitsha sokuvuvuka okanye intlungu. (Ngokufanelekileyo, uya kusebenza nomphengululi onokwazi onokuyilungisa indawo emelekileyo ngokufanelekileyo nangokufanelekileyo.)
Emva kokuba isigaba esiqinileyo siphelile, uya kuziva ulunge ngakumbi, kodwa ukugcina intshukumo emnene kuyabaluleke kakhulu. Amathambo amasha anikwe kwisigaba esichukumisayo sokuphulukana nokulimala aphelile, kwaye angonakaliswa ngokukhawuleza ngokuqalisa umsebenzi kumanqanaba angaphambilini, anonya.
Yazi Xa Ixesha Lokubona Udokotela
Ukuthetha ngezobugcisa, akukho zikhokelo ezisisiseko zokuba ufunde ugqirha malunga nobuhlungu obunzima okanye obunzima bentamo.
Kodwa ngokutsho kukaTomas (kwaye njengoko ndatshilo ekuqaleni), ukuba intlungu iqhubeka iveki okanye ngaphezulu - kwaye ingakumbi xa iphazamisa ukusebenza kwakho kwansuku zonke, lixesha lokuba lihlolwe.
Ngamanye amaxesha ubuhlungu ocinga ukuba bube khona ngenxa yecrick "eentanyeni" okanye ephantsi kwe-back strain inokuthi ibhekisele kwinto enzulu kakhulu, njengesifo okanye isisu.
Ugqirha ogqirha unokufumana izakhono zokuxilonga ukujonga ukuba intlungu yakho ibonisa ingxaki engathanga ngqo ehambelana nentlungu. UTomas uthi ngamanye amaxesha izimo ezinjenge-disc okanye i- spinal stenosis zingakwazi ukulinganisa iimpawu ze "crick entanyeni" - esinye isizathu sokuba uhlolwe.
> Imithombo:
> Hurwitz. EL, Ukwelashwa kwentlungu yentamo: ukungenelela okungabonakaliyo: iziphumo zeThambo kunye neNyaka eyiNyaka ye-2000-2010 Igqiza lomsebenzi kwiNeck Pain kunye neengxaki ezidibeneyo. J Uluhlu lwePhysiol Ther. 2009 Feb.
> van der Velde G, Hogg-Johnson S, Bayoumi AM, Cassidy JD, Côté P, Boyle E, Llewellyn-Thomas H, Chan S, Subrata P, Hoving JL, Hurwitz E, Bombardier C, Krahn M. Ukuchongwa kweyona ngonyango Phakathi kweeNyango zeNeckurgical Common Nonsurgical Treatments: Uhlalutyo lweNqumo. 2008 Feb 15.
> Intetho Yomnxeba: UDkt. Santhosh Thomas, uMlawuli wezoNyango kwiWestlake Spine Centre, eKlinikhi yaseCleveland. 3/08.
> I-Intanethi yocingo: Daniel Riddle, PT, Ph.D. UNjingalwazi waseVirginia u-Commonwealth University kunye noMlawuli oyiSekela loMlawuli weThythrapie. 3/08
> Hagen KB, Hilde G, uJamtvedt G, Winnem M. Bed ukuphumla ngenxa yeentlungu ezibuhlungu kunye ne-sciatica. I-Cochrane Database yoVavanyo oluHlolo ngo-2004, iNdaba 4. Ubugcisa. Hayi: CD001254. INGXELO: 10.1002 / 14651858.CD001254.pub2.
> Dahm, KT, et. al. Iseluleko sokuphumla kwiBhedi ngaphandle kweengcebiso ukuhlala usebenza kwi-Pain-Back Back Pain kunye neSciatica.Cochrane Database Syst Rev. Jun 2010.
> Kisner, C., Colby, LA Ukuzivocavoca Uthando: Iziseko kunye Nezobugcisa. Wesi-4. FA Davis Inkampani. Philadelphia. 2002.
> Yintoni Okufuneka Uyazi Ngayo Intlungu Ye-website ye-American Physical Therapy.
> Iziko leZiko loPhuculo lweeNkcubeko (ICSI). Iintlungu zentlungu ephantsi. Bloomington (MN): Iziko leZiko loPhuculo lweeNkcubeko (ICSI); 2006 Septemba 65 iphe. [124 iingxelo]