Ubuhlungu Bentanyolo: Izimpawu, Izimbangela, Nokwelashwa

Ubuhlungu bentanyolo yinkinga noma ukuqina kwemisipha, amathambo, noma izikhonkwane zesifunda sentanyolo yakho. Abantu abaningi baye bahlangabezana nobuhlungu bentanyolo ngesinye isikhathi, futhi ngokuvamile kuyashesha futhi kuphatheka kalula ngokunakekelwa okulula.

Intanyolo yakho isebenza kanzima nsuku zonke, isekela ikhanda lakho futhi ikuvumela ukuba ubuke ngokukhululekile. Uma kukhona okuphosakele kule sistimu ebucayi, ungase uzwe noma yini kusukela ekuqineni okuncane kuya ebuhlungwini obukhulu, obukhulu obukhulu okwenza kube nzima ukuhamba.

Ziyini izimpawu zokubuhlungu kwentanyolo?

Izimpawu zokubuhlungu kwentanyolo zingase zibe ukubhlunguza okuncane kuya ekuzwelweni okukhulu, okuthukuthelisayo. Ubuhlungu bungase buhlale endaweni eyodwa noma buhanjiswe emagxeni, ezingalweni, noma ekhanda.

Nazi izindlela ezivamile zokubonakala kokubuhlungu kwentanyolo, futhi ukwazi lokhu kungakusiza ukuqonda ukuthi umzimba wakho uthi ukuthini:

• Ukuqina okwenza kube nzima ukuphendula ikhanda lakho
• Ukuqina kwemisipha noma ama-knots entanyolo nasemagxeni
• Ubuhlungu obukhulu uma uphendula ikhanda lakho ngezindlela ezithile
• Izinhlungu zekhanda eziqala phansi komqondo wakho
• Ukuthamba noma ukungabi namandla ezingalweni noma ezandleni
• Ubuthakathaka ezingalweni noma amandla okubamba

Ngesinye isikhathi ungase uqaphele ukuthi ubuhlungu bakho buya kubi kakhulu ngezinye izinyathelo noma bube ngcono uma ukhululeka ezindaweni ezithile. Lokhu kuyinto evamile futhi empeleni kungakunika wena nodokotela wakho izinkomba eziwusizo mayelana nokuthi yini ebangela ukungakhululeki kwakho.

Yini ebangela ubuhlungu bentanyolo?

Ubuhlungu obuningi bentanyolo buvela emisebenzini yansuku zonke ecindezela imisipha noma izikhonkwane zakho zentanyolo. Ukungabi nalungile, ukulala okungalungile, noma ukuhamba okungaqondakali yizimbangela ezivamile zokungakhululeki kwentanyolo.

Ake sibheke izizathu ezivamile zokuthi intanyolo yakho ingase ikuphazamise, siqale ngezimbangela zansuku zonke abantu abaningi abaye bahlangabezana nazo:

• Ukungabi nalungile kokubuka phansi kuma-phones noma kuma-computers
• Ukulala endaweni engalungile noma ngepilow engalungile
• Ukuhamba okungaqondakali njengokuthi whiplash ezingoveni
• Ukuqina kwemisipha okuvela ekuphatheni izikhwama ezisindayo noma ukucindezeleka
• Ukugqwala komzimba okuhlobene nobudala ezikhonkwane zentanyolo
• Ama-discs ahlukene acindezela izinsimbi eziseduze

Nakuba lezi zimbangela ezivamile zibhekene nobuhlungu obuningi bentanyolo, ezinye izimo ezingavamile nazo zingaba yimbangela. Ukutheleleka, isifo se-arthritis, noma izinsimbi ezinamathele zingase zibangele izimpawu ezide noma ezinzima ezingaphuli ngokuphumula nokunakekelwa okuyisisekelo.

Kufanele ubheke nini udokotela ngenxa yokubuhlungu kwentanyolo?

Ubuhlungu obuningi bentanyolo buyaphuli ngokwalo phakathi nezinsuku ezimbalwa kuya kwesonto. Noma kunjalo, izimpawu ezithile zisho ukuthi kufanele ufuna ukunakekelwa kwezokwelapha ngokushesha.

Kufanele uxhumane nodokotela wakho uma ubuhlungu bentanyolo buza naziphi izimpawu ezikhathazayo:

• Ubuhlungu obukhulu ngemuva kokulimaza noma ingozi
• Ubuhlungu obuhanjiswa ezingalweni zakho ngokungabi namandla noma ubuthakathaka
• Ukuqina kwentanyolo kanye nokuqina
• Izinhlungu zekhanda kanye nobuhlungu bentanyolo obuya kubi kakhulu
• Ubuhlungu obungaphuli ngemuva kwesonto lokulondoloza ekhaya
• Ukukhuluphala ukuhambisa intanyolo yakho kunoma iyiphi indawo

Unganqikazi ukufuna ukunakekelwa kwezokwelapha ngokushesha uma uhlangabezana nobuhlungu obukhulu ngemuva kokulimaza, ukushisa okuphezulu kanye nokuqina kwentanyolo, noma ubuthakathaka obuzuma obusuka ezingalweni zakho. Lezi zimpawu, nakuba zingavamile, zidinga ukunakekelwa ngokushesha ukuze kuvinjwe izimo ezinzima.

Ziyini izimbangela zokubeka ingozi yokubuhlungu kwentanyolo?

Izici ezithile zikwenza kube lula ukukhula ubuhlungu bentanyolo. Ukuqonda lokhu kungakusiza uthathe izinyathelo zokuvikela impilo yakho yentanyolo.

Imikhuba yakho yansuku zonke nezimo zokuphila zingathinta kakhulu ingozi yakho yokubuhlungu kwentanyolo:

• Uchitha amahora amaningi ku-computer noma edeskini
• Ukusebenzisa i-phone njalo ngekhanda lakho eligubekile phansi
• Amazinga aphezulu ocindzekeleko abangela ukuqina kwemisipha
• Ukulimala kwentanyolo noma izingozi zangaphambili
• Ukushintsha komzimba okuhlobene nobudala okuqala emakhulwini abo-30 nama-40
• Izimo ezithile zokulala noma ama-pillows angasekeli
• Imisebenzi edinga ukuhamba okuphindaphindayo kwentanyolo

Nakuba ungakwazi ukulawula izici ezifana nobudala noma ukulimala kwangaphambili, izimbangela eziningi zokubeka ingozi zikwamanzi akho ukushintsha. Ukulungiswa okuncane endaweni yakho yokusebenza, ukulala, noma imikhuba yansuku zonke kungenza umehluko obalulekile ekuvinjeni izinkinga zentanyolo zesikhathi esizayo.

Ziyini izinhlanganisela ezingaba khona zokubuhlungu kwentanyolo?

Ubuhlungu obuningi bentanyolo buyaphuli ngaphandle kwezinkinga ezihlala njalo. Noma kunjalo, izinkinga zentanyolo ezingaphathwe noma ezinzima ngezinye izikhathi zingabangela izinhlanganisela ezithinta impilo yakho yansuku zonke nokuzwelwa kwakho konke.

Nazi izinhlanganisela ezingaba khona okufanele uzazi, nakuba zingavamile kakhulu kunokubuhlungu okulula kwentanyolo okuphulukayo ngokwalo:

• Ubuhlungu obuhlala njalo obuhlala izinyanga noma iminyaka
• Ukunciphisa ukunyakaza kwentanyolo yakho
• Izinhlungu zekhanda ezihlala njalo eziphazamisa imisebenzi yansuku zonke
• Ukulimala kwezinsimbi okubangela ubuthakathaka noma ukungabi namandla ezingalweni
• Izinkinga zokulala ngenxa yokungakhululeki okuqhubekayo
• Ukudideka noma ukukhathazeka ngenxa yokuhlungu okuhlala njalo

Izindaba ezinhle ukuthi abantu abaningi abahlangabezana nobuhlungu bentanyolo abazange bakhule lezi zinhlanganisela. Ukuthola ukwelashwa okufanele ngokushesha nokulandela iseluleko sodokotela wakho kunganciphisa kakhulu ingozi yezinkinga zesikhathi eside.

Ubuhlungu bentanyolo bungavikeleka kanjani?

Ukuvimbela ngokuvamile kuyilona lokhu okuhle uma kuziwa ebuhlungwini bentanyolo. Ukushintsha okulula emkhonweni wakho wansuku zonke kungavikela intanyolo yakho ekucindezelweni nasekulimala.

Nazi izinyathelo ezisebenzayo ongazithatha ukuze ugcine intanyolo yakho iphilile futhi ingabi buhlungu:

• Gcina isikrini sakho se-computer lisezingeni lokubuka ukuze ugweme ukubuka phansi
• Thatha ama-breaks njalo emsebenzini wedeskini ukuze ukhulule futhi uhambe
• Sebenzisa i-pillow esekelayo egcina intanyolo yakho ihambisana nomgogodla wakho ngenkathi ulala
• Sebenzisa ukungabi nalungile okuhle ngamahlombe akho angemuva nekhanda eliphakathi
• Qina imisipha yakho yentanyolo namahlombe ngemisebenzi ebuthakathaka
• Lawula ukucindezeleka ngezindlela zokukhululeka noma ukuzivocavoca njalo
• Gwema ukuphatha izikhwama ezisindayo ehlombe elilodwa

Ukushintsha okuncane, okuqhubekayo ngokuvamile kusebenza kangcono kunokuguqulwa okukhulu. Qala ngokulungiswa okukodwa noma amabili okuzwakala kulula, bese uqhubeka ukhulisa imikhuba enempilo njengoba ibe yinto yansuku zonke.

Ubuhlungu bentanyolo butholakala kanjani?

Udokotela wakho uzoqala ngokubuza ngezimpawu zakho nokuhlola intanyolo yakho. Lokhu kuhlolwa komzimba ngokuvamile kunikeza ulwazi oluwanele ukuqonda ukuthi yini ebangela ubuhlungu bakho.

Phakathi nokubonisana kwakho, udokotela wakho cishe uzohlola ukuthi ungahamba kanjani ngentanyolo yakho, ahlole izimpendulo zakho, futhi azwe izindawo zokubhlunguza noma ukuqina kwemisipha. Bazobabuza futhi ukuthi ubuhlungu bakho beqale nini, yini eyenza kube ngcono noma kubi kakhulu, nokuthi uke waba nokulimala kwamuva.

Uma izimpawu zakho zikhomba into eyinkimbinkimbi kakhulu, udokotela wakho angase akukhuthaze ukuhlolwa okuengeziwe. Ama-X-rays angabonisa izinkinga zamathambo, ngenkathi ama-MRI scans anikeza izithombe eziningi zezicubu ezithambile ezifana nemisipha, ama-discs, nezinsimbi. Izivivinyo zegazi ngezinye izikhathi zidingeka uma kukhona ukutheleleka noma izimo zokuvuvukala ezithathwa.

Yini ukwelashwa kokubuhlungu kwentanyolo?

Ukwelashwa kokubuhlungu kwentanyolo kuncike ekutheni yini ekuyibangelayo nokuthi izimpawu zakho zinzima kangakanani. Ubuhlungu obuningi bentanyolo buphendula kahle ekwelapheni okuqondene, ongakwazi ukuqala ekhaya.

Udokotela wakho angase akukhuthaze ukuhlanganiswa kwalezi zindlela ukuze akusize uzwe kangcono:

• Ukuphumula nokuqeda imisebenzi eyenza ubuhlungu bakho bube kubi kakhulu
• Iqhwa emahoreni angu-48 okuqala, bese kuba ukwelashwa kokushisa
• I-over-the-counter pain relievers efana ne-ibuprofen noma i-acetaminophen
• Ukuzivocavoca okuthambile nokuhambisa
• I-physical therapy ukuqina imisipha yentanyolo
• I-massage therapy ukunciphisa ukuqina kwemisipha
• Imithi yokwelapha ubuhlungu obukhulu noma ukuqina kwemisipha

Ngobuhlungu obuhlala njalo noma obukhulu bentanyolo, udokotela wakho angase akhuthaze ukwelashwa okuengeziwe njenge-corticosteroid injections noma amasu ekwelapha akhethekile. Ukuhlinzwa akudingeki ngokuvamile futhi ngokuvamile kugcinelwe izimo ezihilela ukucindezelwa kwezinsimbi noma izinkinga zesakhiwo ezingaphenduli ekwelapheni okunye.

Ungaphatha kanjani ubuhlungu bentanyolo ekhaya?

Ukwelashwa ekhaya kungaba nomphumela omkhulu ngezinhlobo eziningi zokubuhlungu kwentanyolo. Okubalulekile ukuqala ukwelashwa ngokushesha futhi ube nokuzinakekela okuqhubekayo.

Faka iqhwa eligoqwe ngetawuli elincane imizuzu engu-15-20 izikhathi eziningi phakathi kwezinsuku ezimbili zokuqala. Lokhu kusiza ukunciphisa ukuvuvukala nokubulala ubuhlungu. Ngemuva kwamahora angu-48, shintsha ekwelapheni kokushisa usebenzisa i-compress efudumele noma i-heating pad ukuze ukhulule imisipha eqinile futhi uthuthukise ukugeleza kwegazi.

Ukuzivocavoca okuthambile kwentanyolo kungasiza ekuqinisweni kokunyakaza nokuvimbela ukuqina. Zama ukuphendula ikhanda lakho kancane eceleni, ubeke indlebe yakho ehlombe ngalinye, bese ubheka phezulu naphansi. Yeka noma iyiphi inyathelo elenza ubuhlungu bakho bube kubi kakhulu.

Imithi yokwelapha ubuhlungu efana ne-ibuprofen inganciphisa kokubili ubuhlungu nokuvuvukala. Landela imiyalo yephakheji futhi ungadluli inani elikhuthazwayo. Uma unemibuzo mayelana nokuthi yimiphi imithi efanele kuwe, buza u-pharmacist wakho noma udokotela.

Kufanele ulungiselele kanjani ukubonisana kwakho nodokotela?

Ukuba ulungile ngokubonisana kwakho nodokotela kusiza ukuqinisekisa ukuthi uthola ukuxilongwa okuchane kakhulu nelenani lokwelashwa eliphumelelayo. Ukulungiselela okuncane kungenza ukubonisana kwakho kube nomphumela omkhulu futhi kungabi nakucindezeleka.

Ngaphambi kokubonisana kwakho, bhala phansi ukuthi ubuhlungu bakho beqale nini, ukuthi ucabanga ukuthi yini ebingubangela, nemisebenzi eyenza kube ngcono noma kubi kakhulu. Qaphela ezinye izimpawu ozibonayo, ezifana nezinhlungu zekhanda, ukungabi namandla ezingalweni, noma izinkinga zokulala.

Letha uhlu lwemithi yonke oyithatha njengamanje, kufaka phakathi imithi ye-over-the-counter kanye nezinhlanganisela. Futhi, lungiselela imibuzo ofuna ukuyibuza, njengokuthi ngabe udinga ukugwema imisebenzi ethile noma nini lapho kufanele ulindele ukuzizwa kangcono.

Cabanga ukugcina idayari elula lobuhlungu izinsuku ezimbalwa ngaphambi kokuvakashela kwakho. Landelela izinga lobuhlungu bakho ngesilinganiso esingu-1-10 ngezikhathi ezahlukene zosuku futhi uqaphele ukuthi ubenzeni lapho ubuhlungu bube ngcono noma kubi kakhulu.

Yini okufanele uyikhumbule mayelana nobuhlungu bentanyolo?

Ubuhlungu bentanyolo buvamile kakhulu futhi ngokuvamile abubi kakhulu. Izigameko eziningi ziyaphuli ngokwazo ngokuphumula, ukunakekelwa okuthambile, nesikhathi.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi unokulawula okuningi ngempilo yakho yentanyolo kunokuba ungacabanga. Ukushintsha okulula njengokuthuthukisa ukungabi nalungile kwakho, ukusebenzisa ama-pillows afanele, nokuthatha ama-breaks njalo ezikrinini kungavimba izinkinga eziningi zentanyolo ngaphambi kokuba ziqale.

Nakuba ubuhlungu obuningi bentanyolo buyashesha futhi bulawuleka, ungawagwebi izimpawu ezixwayisayo ezifana nobuhlungu obukhulu ngemuva kokulimaza, ukushisa kanye nokuqina kwentanyolo, noma ukungabi namandla okuhlala njalo ezingalweni zakho. Uma ungaqiniseki, kuhlale kungcono ukuhlola nodokotela wakho ukuze uthole ukuthula kwengqondo nokuqondiswa okufanele.

Imibuzo evamile ebuzwa mayelana nobuhlungu bentanyolo

Ubuhlungu bentanyolo buhlala isikhathi esingakanani?

Ubuhlungu obuningi bentanyolo obukhulu buyaphuli phakathi kwezinsuku ezimbalwa kuya kumaviki amabili ngokuphumula okufanele nokunakekelwa. Noma kunjalo, abanye abantu bangase bahlangabezane nezimpawu izinyanga eziningi, ikakhulu uma imbangela ehlala njalo ihilela ukuqina kwemisipha noma izinkinga ezincane zezikhonkwane. Ubuhlungu bentanyolo obuhlala njalo obuhlala isikhathi esingaphezu kwezinyanga ezintathu abuvamile kodwa kungase kudinge ukwelashwa oluphelele kakhulu.

Ingabe ukucindezeleka ngempela kungabangela ubuhlungu bentanyolo?

Yebo, ukucindezeleka ngokuqinisekile kungase kube nomthelela ebuhlungwini bentanyolo. Uma ucindezelekile, imisipha yakho ivame ukuqina, ikakhulu entanyolo nasemagxeni. Lokhu kuqina kwemisipha kungabangela ubuhlungu, ukuqina, kanye nezinhlungu zekhanda. Ukufunda amasu okuphatha ukucindezeleka njengokuphefumula okujulile, ukucamngca, noma ukuzivocavoca njalo kungasiza ukunciphisa ubuhlungu bentanyolo obuhambisana nokucindezeleka.

Kuphephile yini ukuqhekeza intanyolo yami?

Ukuqhekeza okuncane kwentanyolo ngokuvamile akubi kakhulu, kodwa akukhuthazwa njengomkhuba ojwayelekile. Ukuqhekeza okunamandla noma okuvamile kwentanyolo kungalimaza izikhonkwane, ama-ligaments, noma imithambo yegazi. Uma uzizwa udinga ukuqhekeza intanyolo yakho njalo, kungase kubonise ukuqina kwemisipha noma ukuqina kwezikhonkwane okuzofuna ukwelashwa nokuhlolwa okukhethekile.

Kufanele ngisebenzise i-pillow ekhethekile yokuhlungu kwentanyolo?

I-pillow esekelayo ingenza umehluko omkhulu ebuhlungwini bentanyolo, ikakhulu uma uvuka ngokuqina noma ukungakhululeki. Bheka i-pillow egcina intanyolo yakho ihambisana nomgogodla wakho ngenkathi ulala. I-memory foam noma ama-cervical pillows asebenza kahle kubantu abaningi, kodwa i-pillow engcono kakhulu incike endaweni yakho yokulala oyikhethile nezifiso zakho zokunethezeka.

Kufanele ngikhathazeke nini ngokubuhlungu kwentanyolo?

Funani ukunakekelwa kwezokwelapha ngokushesha uma ubuhlungu bentanyolo bulandela ukulimala okukhulu, buza nokushisa okuphezulu nokuqina, noma buhambisana nezinhlungu zekhanda ezinzima, isicanucanu, noma ukugabha. Xhumana nodokotela wakho uma uhlangabezana nokungabi namandla, ukuthamba, noma ubuthakathaka ezingalweni zakho, noma uma ubuhlungu bakho bukhulu futhi abuphuli ngokuphumula ne-over-the-counter medications phakathi kwezinsuku ezimbalwa.