E-France, i-1 kubantu be-5 ihlushwa ubuhlungu obungapheli bokubuyela emuva ngokusho kwe-Health Insurance. Izimbangela ziningi futhi zingaba nemvelaphi emibili: eyodwa "imishini" (i-herniated disc, ukucindezelwa kwe-vertebrae, ubuhlungu obuphansi emuva kanye nokukhubazeka), enye "ukuvuvukala".

Uma ku-90% yamacala, ubuhlungu be-back buphulukisa ngaphansi kwamaviki angu-4 kuya kwangu-6, kungcono ukuthatha izinyathelo ezithile zokuqapha ngaphambi kokuba ubuhlungu be-back bubeke isikhathi eside futhi bube bungapheli.

1. Hambisa ukwakha imisipha

I-reflex yokuqala: ukunyakaza. Ngokuphambene nalokho umuntu angase akucabange, ukuvivinya umzimba njalo kugwema ubuhlungu emuva ngoba kuqinisa imisipha.. " Ukwelashwa okufanele ukunyakaza »Ihlinzeka ngomshwalense wezempilo.

Nokho, qiniseka zijwayeze umdlalo omuhle futhi ungangabazi ukucela iseluleko kudokotela wakho. Imidlalo ethile ngempela inconywa kakhulu kuneminye.

Kuyalulekwa futhi ukuzijwayeza umsebenzi ofana ne-yoga noma ukuphumula. Ikuvumela ukuthi uphumule emuva. Ukuvumelana nezimo nokwelula kuvimbela ubunzima obukhulu emisipha ye-lumbar etholakala emgogodleni.

Khumbula futhi ukuthi ukucindezeleka kungabangela ubuhlungu emuva - esinye isizathu sokuphumula.

2. Yamukela isikhundla esihle

Uma uhlezi phambi kwekhompyutha usuku lonke, qaphela: iqolo lakho lingase libe buhlungu uma usesimweni esingalungile.

Ngakho qiniseka ukuthi uhlala uqondile, ngaphandle kokugoba imilenze yakho futhi uphakamise izinyawo zakho ngebhodi lesinyathelo uma kunesidingo. Isihlalo akufanele singanakwa futhi kuyodingeka ukuqinisekisa ukuthi kunesihlalo esishintshile.

Ukuze uzigcine usesimweni esihle, yazi lokhokukhona izingubo ezihlakaniphile ezivikela umhlane wakho.

3. Ukukhetha izicathulo ezifanele

Nakuba ukuhamba kuyilungele impilo yakho,ukuma kungabangela ubuhlungu obukhulu emhlane ikakhulukazi uma ugqoke amaflethi e-ballet noma amaphampu.

Lapho udinga ukuzithengela izicathulo ezintsha, zikhethe hhayi isicaba noma ukuphakama kakhulu ngesithende esincane.

4. Ukulala okuhle 

Abanye abantu bahlushwa iqolo ekhaya kodwa hhayi lapho belele kwenye indawo. Lokhu kungasho ukuthi umatilasi mubi futhi nezingubo zokulala zidinga ukushintshwa. Sisho lokhokufanele ishintshwe njalo eminyakeni eyi-10.

Iseluleko esifanayo somcamelo wakho. Ngokufanelekile, khetha umcamelo wegwebu lenkumbulo. Uma kungenjalo, thola umcamelo oqinile uma ulala ngomhlane futhi uthambile uma ulala ngohlangothi lwakho.

5. Ukushukuma komzimba okuhle

Okunye ukunyakaza kubi kakhulu emhlane. Ukuze ugweme noma iyiphi ingozi yobuhlungu obungapheli, thatha imikhuba emihle.

Uma udinga ukucosha into ngokwesibonelo, unganciki phambili kodwa ugoqe amadolo.

Qaphela futhi uma kufanele uthwale umthwalo osindayo: uwuphakamise kancane kancane futhi ikakhulukazi ugweme ukunyakaza kokujika emuva. Uma kudingeka, gqoka ibhande le-lumbar.

Ungakukhohlwa lokho ungakwazi futhi ukudonsa noma ukusunduza imithwalo kunokuba uyiphakamise ukuze ugcine ukuhleleka kwe-vertebrae.

6. Qaphela isisindo sakho

Ngezinye izikhathi, ukuze ugweme ukuhlushwa ubuhlungu obungapheli bokubuyela emuva, kufanele nje hamba uyodla.

Ngempela, amafutha esiswini adonsela ngemuva, egqoke phansi i-intervertebral disc nobuhlungu be-ligament oba buba bubi.

Uma uhlushwa ukukhuluphala, cabanga ukunciphisa umzimba, lokhu kuyindlela enhle yokugwema ubuhlungu obungapheli bokubuyela emuva.

Funda futhi: Izinto eziyingozi kanye nabantu abasengozini yobuhlungu beqolo