Umhlahlandlela Ophelele Wokuqonda Nokuphatha Ubuhlungu Bemhlane

Uma ufunda lokhu, kungenzeka ukuthi uyayazi imizwa ebuhlungu, engajabulisi, noma ebuhlungu obubukhali bemhlane. Awuwedwa kule nto. Abantu abayi-8 kwabayi-10 abantu bazobhekana nayo ngesikhathi esithile ekuphileni kwabo, okwenza kube esinye sezizathu ezivame kakhulu zokuthi abantu bavakashele udokotela noma baphuthelwe umsebenzi emhlabeni jikelele umthombo.

Siyakuqonda ukuthi kungaba ngokuphazamisa futhi kudumaza kanjani. Ngolunye usuku ubhekene nokususa izinto ezisindayo, ukudlala nabantwana bakho, noma ukugoqa nje ukubopha izicathulo zakho, bese ngosuku olulandelayo ubambeke ubuhlungu obungaba kusuka ebuhlungwini obungapheliyo kuya kwi-shock ebuhlungu emzimbeni. Kungathinta umsebenzi wakho, izinto ozithandayo, kanye nekhwalithi yokuphila yakho yonke.

Kodwa nansi izindaba ezinhle: iningi lezimo azibucayi futhi zingaphathwa kahle. Lo mhlahlandlela ophelele ulapha ukuzokuhambisa kukho konke okudingayo ukukwazi mayelana nobuhlungu bemhlane. Sizokusiza ukuthi uhlonze izimpawu zakho, uqonde izimbangela ezingenzeka, uhlole izixazululo zasekhaya ezisebenzayo, ufunde mayelana nokwelashwa kochwepheshe, futhi uqonde izimpawu ezibalulekile zokuxwayisa ezisho ukuthi kufanele ubone udokotela.

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Uhlobo Lwini Lobuhlungu Bemhlane Obubhekene Nalo?

Ukuthola indlela efanele yokukhululeka, kusiza ukuqonda ulimi lobuhlungu bemhlane kuqala. Odokotela bavame ukukuhlukanisa ngesikhathi, umuzwa, nendawo.

Isikhathi: Kuthathile Isikhathi?

• Ubuhlungu Bemhlane Obubukhali: Lobu ubuhlungu obuqala ngokuzumayo futhi ngokuvamile buhlala isikhathi esingangezinsuku ezimbalwa kuya ezingavini ezimbalwa. Kuvame ukuba umphumela wokulimala okuthile noma isenzakalo, njengokukhulisa into esindayo kakhulu noma ukunyakaza okungazelelwe okungajwayelekile. Izindaba ezinhle ukuthi izimo eziningi zobuhlungu bemhlane obubukhali zizixazulula zodwa ngokuzinakekela.
• Ubuhlungu Bemhlane Obungapheli Kancane: Uma ubuhlungu bakho buhlala phakathi kwezinsuku ezine nezingu-12, buyingela kulesi sigaba. Kulesi sigaba, kuyinto enhle ukubonisana nochwepheshe wezempilo uma ungakakwenzi lokho, njengoba kungadingeka indlela eqondisiwe.
• Ubuhlungu Bemhlane Obungapheli: Ubuhlungu obuhlala isikhathi esingangezinsuku ezingu-12 noma ngaphezulu buhlala buhlala. Ubuhlungu bemhlane obungapheli bungaba muningi futhi bungadinga uhlelo oluqinisekile lokuphatha. Akusho ukuthi uzobubhekana nabo unomphela, kodwa kusho ukuthi isikhathi sokusebenza eduze nethimba lezokwelapha ukuthola izixazululo ezihlala njalo.

Umuzwa: Uthini Umqondo?

Izimpawu zakho zobuhlungu bemhlane zingakwazi ukunikeza izinkomba ezibalulekile mayelana nesizathu esingezansi. Abantu bavame ukuchaza ubuhlungu babo njengoba:

• Ubuhlungu bemisipha obungapheli, obungapheli.
• Ubuhlungu obubukhali, obudubulayo, noma obubuhlungu obubuhlungu.
• Umzwa wokusha noma wokudada.
• Ubuhlungu obudlulisela noma obudlula phansi kwenye noma zombili izinyawo (isibonakaliso esibucayi se-sciatica).
• Ukuqina kanye nokuvinjelwa kokunyakaza okulinganiselwe.
• Ukububulala noma ubuthakathaka ezinyaweni noma ezithunjweni.

Indawo: Kubuhlungu Kuphi?

Ngenkathi ungazizwa ubuhlungu kunoma iyiphi ingxenye yomgogodla wakho, kusukela entanyeni yakho kuya egodini lakho, indawo ejwayelekile kakhulu yilowombuso ophansi.

• Ubuhlungu Bemhlane Ephakathi Ephakathi Ephakathi: Ubuhlungu kule ndawo ayivamile ngoba umgogodla we-thoracic uqinile. Kungabangelwa ukucasuka kwemisipha noma izinkinga zamalunga.
• Ubuhlungu Bemhlane Ophansi: Umgogodla we-lumbar ubhekana nomthwalo omkhulu wesisindo somzimba wakho futhi uvumelana kakhulu, okwenza kube lula kakhulu ukulimala nokuhamba nokuphuma. Iningi lezinkinga zikhona ezihlungwini zemihlaba ephansi.

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Izimbangela Ezivame Kakhulu Zobuhlungu Bemhlane

Ngakho-ke, yini empeleni eyenzeka emhlane wakho ukubangela konke lokhu kuhlupheka? Izimbangela zobuhlungu bemhlane ziyahlukahlukene, kodwa ngokuvamile zingena ezindaweni ezimbili eziyinhloko: izinkinga zemishini kanye nezimo zezempilo ezingezansi.

Izinkinga Zemishini & Ezakhiwo

Lezi yizona ezivamile kakhulu. Zihlobene nendlela izakhi zomhlane wakho-umgogodla, imisipha, ama-disc, nemithambo-ezisebenza ndawonye.

• Ukunwebeka Kwemisipha Noma Ilgamenti: Lena ingeyesihlanu eyimbangela yobuhlungu bemhlane obubukhali. Kungenzeka kusukela kumcimbi owodwa wokukhulisa ngendlela engafanele noma kusukela ekucindezelekeni okuphindaphindiwe ngokuhamba kwesikhathi. Ukunwebeka kwemisipha yemihlaba kwenzeka lapho amafayibha emisipha enwebeka kakhulu noma edabuka.
• Ama-Disc Aqhekekile Noma Ahlamukile: Phakathi kwezinhlamvu zakho kukhona ama-cushion athambile, afana nejeli abizwa ngokuthi ama-discs. I-disk ehlamukile (ngezinye izikhathi ibizwa ngokuthi i-disk eshubile noma ephukile) yenzeka lapho isikhungo esithambile siphumela ngaphandle ngokudabuka kwangaphandle esiqinile umthombo. Lokhu kungadala ingcindezi emithanjeni eseduze, kuvame ukubangela ubuhlungu obubukhali, obudlulisela obuzwa njenge-sciatica.
• I-Arthritis Ne-Spinal Stenosis: I-Osteoarthritis ingathinta amalunga emhlane wakho ophansi. Kwezinye izimo, i-arthritis ingaholela ku-spinal stenosis, isimo lapho isikhala esiseduze nomgogodla siqina, sibeke ingcindezi emgogodleni nasemithanjeni.
• I-Osteoporosis: Lesi simo sibangela amathambo abe buthakathaka futhi abe fragile, okwenza izihlamvu zakho zibe lula ukulimala okubuhlungu kokucindezela.

Izimo Zokuvuvukala & Ezinye Izinkinga Zezempilo

Ngokungavamile, ubuhlungu bemhlane bungaba isibonakaliso sesifo esibhebhethekayo noma inkinga kwenye indawo emzimbeni.

• I-Ankylosing Spondylitis: Uhlobo lwe-arthritis lokuvuvukala olungabangela ukuthi ezinye zezihlamvu zomgogodla wakho zihlanganiswe ngokuhamba kwesikhathi.
• Ubuhlungu Obudluliselwe: Ngezinye izikhathi, ubuhlungu obuzwa emhlane wakho empeleni ubangelwa inkinga kwenye indawo, njenge-kidney stones, i-endometriosis, noma i-abdominal aortic aneurysm.

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Ungaba Engcupheni? Izinto Ezibalulekile Ezibeka Engcupheni Ubuhlungu Bemhlane

Izici ezithile zingandisa amathuba akho okuba nezinkinga zemihlaba. Ngenkathi ungakwazi ukushintsha ezinye zazo (njengeminyaka yakho), eziningi zingaphansi kokulawula kwakho.

• Iminyaka: Izinkinga zemihlaba ziba zivamile kakhulu njengoba ukhula, ngokuvamile ziqala cishe eminyakeni engama-30 noma engama-40.
• Ukuntuleka Kokuqeqeshwa: Imisipha eqinile, engasetshenziswa emhlane wakho nasemgqeni wakho ayilusekeli umgogodla wakho kahle, okwenza ube sengcupheni kakhulu yokunwebeka kwemisipha yemihlaba.
• Isisindo Esiningi: Ukugibela amakhilogremu engeziwe, ikakhulukazi eduze kwesikhathi sakho, kubeka ingcindezi eyengeziwe emgogodleni wakho futhi kuyisihlomeli esikhulu ezihlungwini zemihlaba ephansi.
• Ukukhulisa Okungafanele: Ukusebenzisa umhlane wakho esikhundleni sezinyawo zakho ukukhulisa izinto ezisindayo kuyindlela yakudala yokulimala.
• Ukubhema: Noma ngabe uyakholwa noma cha, ukubhema kungaba nomthelela ezinkingeni zemihlaba. Kunciphisa ukugeleza kwegazi emgogodleni, okungavimbela ukudluliselwa kwezakhamzimba kuma-discs akho futhi kukhulise ukwelashwa umthombo.
• Izimo Zengqondo: Abantu abanekuqonda kwe-depression kanye nokukhathazeka babonakala benesikhathi esibeka engcupheni esikhulu sezihlungu zemihlaba. Ingcindezi ingadala ukuqina kwemisipha, okuphazamisa inkinga.

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Ukuthola Ukukhululeka: Ukwelashwa Ekhaya Nokuzinakekela

Ezicubungulweni eziningi zobuhlungu bemhlane obubukhali, ukukhululeka okusebenzayo kuseduze ekhaya. Umgomo wokuzinakekela ukunciphisa ubuhlungu, ukuthuthukisa ukusebenza, nokubuyisa emilenzeni yakho. Nansi into esebenzayo.

1. Qhubeka Nokunyakaza (Ngokucophelela!)

Eminyakeni eyedlule, iseluleko esijwayelekile kwakuwukuphumula embhedeni isikhathi eside. Manje siyazi ukuthi le nto iyinto embi kakhulu ongayenza. Ukuphumula kakhulu kungadala ukuthi imisipha iqine futhi ibuthakele, kubangele ukululama kancane. Ngenkathi kufanele ugweme umsebenzi onzima ogcizelela ubuhlungu bakho, ukunyakaza okucophelela njengokuhamba kuyindlela eyodwa engcono kakhulu yokuthola ukukhululeka kobuhlungu bemhlane.

2. Sebenzisa Ukushisa Nesiqhwa

Ukwelashwa kokushisa nesiqhwa kungasebenza izimangaliso. * Isiqhwa: Ezinsukwini zokuqala ezingama-24-48 ngemuva kokulimala, sebenzisa i-ice pack imizuzu engu-20 ngesikhathi, izikhathi ezimbalwa ngosuku. Lokhu kusiza ukunciphisa ukuvuvukala futhi kunomphumela wokubulala izinzwa. * Ukushisa: Ngemuva kwamahora angama-48 okuqala, ukuguqula ku-heating pad noma ibhavu elifudumele kungasiza ukuphumula imisipha eqinile nokuthuthukisa ukugeleza kwegazi.

3. Zama Izidakamizwa Zokulawula Ubuhlungu Ngaphezulu Kwesibalo (OTC)

Imithi yokuvuvukala engapheli ye-steroidal (NSAIDs) njenge-ibuprofen (Advil, Motrin) noma i-naproxen sodium (Aleve) ingasebenza kakhulu ekunciphiseni ubuhlungu nokuvuvukala. I-Acetaminophen (Tylenol) ingenye inketho ebekela ubuhlungu. Njalo sebenzisa njengoba kuqondiswe futhi uhlole nodokotela wakho noma usokhemisi uma unezinye izimo zezempilo noma uthatha eminye imithi.

4. Izinkathi Zokuzivocavoca Ezicophelela & Ukuzivocavoca

Ukunyakaza okulula kungahlinzeka ngokukhululeka okubalulekile kobuhlungu bemhlane ngokukhulula imisipha eqinile nokuthuthukisa ukuguquguquka. Ezinye zezivivinyo ezihamba phambili zobuhlungu bemhlane ziyizivivinyo ezicophelela ongazenza phansi:

• Isikhomo Sebhubesi Esiya Ebeleni: Lala emhlane wakho izimfuba zakho ziphakanyisiwe. Donsa ngobumnene isikhwepha esisodwa siye esifubeni sakho, ubambe imizuzu engu-20-30. Phinda ohlangothini oluhlukile.
• Ukuzivocavoca Kukati-Inkomo: Qala ngezandla zakho nezimfuba zakho. Njengoba uphefumula, yehlisa isisu sakho ubheke phezulu (Inkomo). Njengoba uphelelwa umoya, gwema umgogodla wakho bese uvala ibhubesi lakho (Kati).
• Ukuhamba Nokubhukuda: Lezi yizivivinyo eziphelele ezingenelelayo zokuqeqesha umzimba wonke ngaphandle kokushayisa umgogodla wakho.

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Lapho Ukuzinakekela Kunganele: Ukwelashwa Kwezokwelapha Okuchwepheshayo

Uma ubuhlungu bakho bubukhali noma buhlala isikhathi esingaphezu kwezinsuku ezimbalwa, isikhathi sokufuna usizo oluchwepheshile. Udokotela angakwazi ukunikeza uhlelo oluqhubekayo lokwelashwa kobuhlungu bemhlane oluphathwa nguwe.

• Ukungenelela Kwemishanguzo: Lokhu kuvame ukuba yisihluthulelo sokunakekelwa okuchwepheshayo kokubili kobuhlungu bemhlane obungapheli kanye nezigameko ezibukhali ezingalulami ngokushesha. Uchwepheshe wezokwelapha uzokuhambisa ezivivinyweni ezikhethekile zobuhlungu bemhlane ezenzelwe ukuqinisa umgogodla wakho, ukuthuthukisa ukuguquguquka nokuqonda, futhi akufundise ukuthi ungasuka kanjani ngokuphepha.
• Imithi: Uma izinketho zama-OTC zingasebenzi, udokotela wakho angase aqeqeshe ama-NSAIDs aqinile, ama-muscle relaxants ukuze anciphise ukuqina, noma olunye uhlobo lwemithi yobuhlungu.
• Imicubho: Ngobuhlungu obubangelwa ukuvuvukala kwemithambo (njenge-herniated disk), umcuba we-epidural steroid ungadlulisela imithi eqinile yokuvuvukala ngqo endaweni yenkinga, unikeze ukukhululeka okubalulekile okwesikhashana kuya esikhathini esiphakathi.
• Ukwelashwa Okuhambisanayo: Abantu abaningi bathola impumelelo ngezindlela ezihlukile. Ukulungiswa kwe-chiropractic, i-acupuncture, nokwelashwa ngamassage zonke izindlela eziqashelwa ezisiza ukuphatha izimpawu umthombo.
• Ukuhlinzwa: Kubalulekile ukwazi ukuthi ukuhlinzwa kungavamile ukuba kube yinketho yokuqala futhi kugcinelwe izimo ezikhethekile, njengokulimala okudluliselwe kwemithambo kusuka ku-spinal stenosis noma i-herniated disk engazange iphendule ekwelashweni okuqhubekayo.

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Ukuvimbela Kuyikho Konke Okungcono Kakhulu: Indlela Yokugcina Umhlane Wakho Uphila

Indlela engcono kakhulu yokubhekana nobuhlungu bemhlane ukukuvimbela ekuqaleni. Ukuhlanganisa le miphumela empilweni yakho yansuku zonke kuyindlela ephumelela kakhulu yokuvimbela ubuhlungu bemhlane.

• Qeqeshwa Njalo: Inhlanganisela yomsebenzi we-aerobic ongenelelayo (ukuhamba, ukubhukuda) nokuzivocavoca okuqinisa umgogodla (izikhalo, amabhuloho) kugcina imisipha yakho yemihlaba iqinile futhi iyakusekela.
• Gcina Isisindo Esiphilayo: Ukulahlekelwa ngamakhilogremu ambalwa engeziwe kunganciphisa kakhulu ingcindezi emgogodleni wakho.
• Hlonipha Isimo Esilungile:
  • Hlala Ngokuhlakanipha: Khetha isihlalo esinekhemisi elihle le-lumbar. Gcina izinyawo zakho ziphelele phansi futhi izimfuba zakho nezitho zakho zisemgqeni owu-90 degrees. Phuma bese uzivocavoca njalo ngemizuzu engu-30.
  • Yima Ngokuhlakanipha: Gcina isisindo sakho silinganisela. Gwema ukuqonda ngokugcina okhalweni lwakho ngemuva futhi ikhanda lakho lilinganisela.
  • Khulisa Ngokuhlakanipha: Vumela izinyawo zakho zenze umsebenzi! Goqa emadolo akho, hhayi esifubeni sakho. Gcina into eseduze nomzimba wakho futhi ugweme ukujikeleza ngenkathi ukhulisa.
• Yeka Ukubhema: Ukulondoloza umgogodla wakho kungenye isizathu esihle sokuyeka. Ukuhamba kahle okungcono kuvumela izakhamzimba ezibalulekile ukuthi zifinyelele ama-discs akho omgogodla, okubagcina bephila isikhathi eside.

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Izimpawu Zokuxwayisa: Nini Ukubona Udokotela Ngobuhlungu Bemhlane

Ngenkathi ubuhlungu obuningi bemhlane bungabopheleli, ezinye izimpawu zobuhlungu bemhlane zingabonisa inkinga ebucayi kakhulu. Ukwazi nini ukubona udokotela ngobuhlungu bemhlane kubalulekile.

Shayela Udokotela Wakho Uma:

• Ubuhlungu bakho buhlala isikhathi esingaphezu kwezinsuku ezimbalwa.
• Kubuhlungu kakhulu futhi akululami ngokuphumula nokuzinakekela.
• Ubuhlungu budlula phansi kwenye noma zombili izinyawo zakho, ikakhulukazi uma buhamba ngaphansi kwedolo.
• Kubangela ubuthakathaka, ukububulala, noma umuzwa wokuthi "izipikili namazinyo" ezinyaweni zakho.
• Kuphelezelwa ukuncipha komzimba okungachazeki.

Funa Usizo Olusheshayo/Olugudwini Uma:

• Ubuhlungu buyimiphumela yokudilizwa okubucayi, ingozi yemoto, noma ukushaywa okuqondile emhlane wakho.
• Kuphelezelwa umkhuhlane.
• Kubangela izinkinga ezintsha noma ezikhulayo zokulawula amathumbu noma umchamo (ukungazibambeli noma ubunzima bokuchama). Lokhu kungaba isibonakaliso sesimo esingavamile kodwa esibucayi esibizwa nge-cauda equina syndrome esidinga usizo oluphuthumayo lwezokwelapha umthombo.

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Indlela Yakho Eya Phambili

Ubuhlungu bemhlane bungabonakala njengento enkulu, kodwa cishe njalo kuyinkinga ephathwayo, futhi ngezinye izikhathi iyadlula. Ukuqonda umehluko phakathi kobuhlungu obubukhali nobubuhlungu obungapheli, ukuhlonza izimbangela ezingenzeka, nokusebenzisa njalo ukuzinakekela okusebenzayo kuyizikhali zakho ezinamandla kakhulu. Ukuhlala usebenza, ukugxila ekuvimbeleni ubuhlungu bemhlane ngokuzivocavoca nokuqonda okuhle, nokwazi nini ukufuna usizo oluchwepheshile kuzokubeka ekulawuleni.

Ungavumeli ubuhlungu buchaze impilo yakho. Thatha isinyathelo esisodwa esihle namuhla. Mhlawumbe ukuhamba imizuzu eyi-10, ukuzama ukuzivocavoca okucophelela, ukulungisa isihlalo sakho sehhovisi, noma ukwenza lowo shayo kadokotela owawuphuthume. Umhlane wakho uzokubonga.