Abantu abaninzi bakhathazwa kukukomelela kwentamo. Ngexesha lokulala, oku kunokuba yingxaki ekuphumleni. Kufuneka sithathele ingqalelo indawo yokulala kunye nohlobo lomqamelo esiza kuwusebenzisa.
Kule nqaku siza kukuxelela indlela yokulala ngentambo yentamo ukuphepha intlungu kangangoko kunokwenzeka.
Kutheni intamo yethu ibuhlungu xa silele?
Ngokutsho kweBarometer yePain, Intlungu yentamo ifunyanwa ubuncinane be-35% yabemi baseSpain xa bevuka rhoqo ekuseni., okwenza kube yinto yesibini exhaphakileyo yentlungu emva kweentlungu zentlungu, ezichaphazela i-37% yabantu ngabanye. Izizathu zokuphazamiseka komlomo wesibeleko zinokuhluka kwaye zihlala zikhokelela kwi-torticollis okanye ukunyanzeliswa kwexesha elide lemisipha yentamo ebangela ukuguqulwa kwentloko kancinane. Oku kuphazamiseka ngokuqhelekileyo kubangelwa ukunyanzeliswa kwemisipha okanye izicubu ezithambileyo, ezifana nemigqa kunye neetoni. Nangona kunjalo, ukubuyiswa kolu didi lweentlobo ngokuqhelekileyo kudla ngokukhawuleza xa kuthelekiswa nokuxhatshazwa kwemisipha ngenxa yokunyuka kwegazi okuncedisa kwinkqubo yokuphulukisa.
Ngaba wakha wazibuza ukuba kutheni uvuka ngentlungu yentamo? Yintoni enokuba sisizathu esisisiseko emva kwe-torticollis yakho? Makhe sijonge ezinye zezinto eziphambili ezibangela intlungu yentamo ngexesha lokulala.
Ukungahambi kakuhle komzimba
Esinye sezizathu eziphambili zentlungu yentamo yisiphumo sokulala kwindawo engafanelekanga. Xa silala ngokuma kakubi, Izihlunu zentamo ziba noxinzelelo ngenxa yoxinzelelo oluqhubekayo abalunyamezelayo ubusuku bonke.
Ukusetyenziswa kwefowuni ephathwayo
Xa uthetha ngeentlungu zentamo ngexesha lokulala ngenxa yokungahambi kakuhle, kubalulekile ukuba ungathatheli ingqalelo kuphela iiyure ezichithwe ebhedini, kodwa kunye nokuma kwentamo ngexesha lokuvuka kunye nokungahambi kakuhle ngexesha lokulala. Oyena nobangela uphambili wale ngxaki kuluntu lwanamhlanje kukusetyenziswa kakhulu kweefowuni eziphathwayo. Oku kusetyenziswa rhoqo kubangela ukuthambekela phambili kwentamo, okuphakathi kwama-45 kunye nama-60 degrees., eyandisa kakhulu ubunzima entloko ukusuka kwi-5 kg kwindawo engathathi hlangothi ukuya phantse kwi-30 kg xa i-tilted.
Ngokuhamba kwexesha, oku kunokukhokelela kwiintlungu ezinzima zentamo, umonakalo womgogodla, ukunciphisa ukuhamba, kunye nokuqina kwingingqi yomlomo wesibeleko. Iimpawu eziqhelekileyo zokungahambi kakuhle ziquka ubunzima bokuhambisa intamo, iintlungu zendawo kwiindawo ezithile, ubuthathaka bemisipha yamagxa, kunye neentloko zoxinzelelo.
Umgudu ogqithisileyo womzimba kunye nomthambo ongafanelekanga
Ukuva ubunzima bentamo ngexesha lokulala kunokubalelwa kwenye into. Oku kubonwa rhoqo xa uqeqesho lwamandla okanye ukuthwala imithwalo enzima. Eyaziwa ngokuba yintlungu yentamo, kubalulekile ukuba uqaphele njengoko ingabonakalisa njengengxaki eqhubekayo. Kubalulekile ukuqaphela ukuba umthambo owenziwe ngendlela engafanelekanga, kubandakanywa ukuhlala-ups, unokufaka isandla kwiintlungu zentamo.
Umqamelo uyatshintsha
Oyena nobangela wentlungu yomqolo nentamo eyenzeka ngexesha lokulala kudla ngokubalelwa kukusebenzisa umatrasi omdala okanye okumgangatho ophantsi. Ngokuhamba kwexesha, oomatrasi bathanda ukuphulukana nokomelela kwaye banokude babe neziphene kwicala elinye. Ngenxa yoko, oku Kusinyanzela ukuba samkele iindawo zokulala ezingafanelekanga, nto leyo ekugqibeleni ekhokelela ekungakhululeki okukhankanywe ngasentla.
Indlela yokulala ngenkontileka yentamo
Ukulawula ngokufanelekileyo intlungu yentamo ngelixa ulele, kubalulekile ukuba ubeke ingqalelo kwi-posture kwaye uvavanye indawo yakho yokulala. Gcina ezi ngcebiso zilandelayo engqondweni:
Ukuba unentlungu yentamo, kucetyiswa ukuba uthathe indawo yomntwana xa ulele. Oku kubandakanya ukulala ngecala ugobile amadolo neengalo zakho. Ngokuthatha le meko, uqinisekisa ukuba amalungu akho alungelelaniswe ngokufanelekileyo kwaye oko Izihlunu zakho zomlomo wesibeleko, i-dorsal kunye ne-lumbar ayinayo nayiphi na ingcinezelo, ikhuthaza ukuphumla.
Xa kuziwa ekufumaneni indawo efanelekileyo yokulala yokuphumla intamo yakho, kukho iinketho ezingaphaya kwendawo yomntwana. Kubalulekile ukuqwalasela ukuba ukulala emqolo kuya kugcina ukulungelelaniswa komqolo wesibeleko, ngelixa ukulala ngecala lakho kunika inkxaso engcono entanyeni. Nangona kunjalo, kucetyiswa ngamandla ukuba uphephe ukulala ngesisu sakho, njengoko oku kunokubangela uxinzelelo kunye neentlungu ezibuhlungu.
Xa ukhetha umqamelo, Kubalulekile ukuphepha ukusebenzisa enye ephezulu kakhulu. Gcina ezi zikhokelo zilandelayo engqondweni:
- Kubantu abakhetha ukulala esiswini, umcamelo ophantsi kunye nobude be-10 cm unconywa.
- Abalele ngasemva kufuneka bakhethe umqamelo ophakathi, omele ube ngaphantsi kancinci kunamagxa akho kwaye ube nenqanaba eliphakathi lokuqina.
- Ngokukodwa yenzelwe abalali becala, umqamelo ophezulu (15cm) uqinisekisa ukulungelelaniswa kwentloko kunye nentamo ngexesha lokulala.
Thintela iintlungu zentamo ngelixa ulele
Ngoku ukuba sijonge indawo yokulala egqibeleleyo yokuthomalalisa iintlungu zentamo kunye neendlela zokuphonononga ukuphumla intamo yakho ngexesha lokulala, masijike yonke ingqalelo yethu ekuthinteleni iintlungu zentamo ngokupheleleyo. Ezi zezona ngcebiso:
- Ukunciphisa ukunyanzeliswa kwentamo kunye neentlungu, kukho ezinye iindlela onokuzisebenzisa. Enye inketho sebenzisa i-compress ebandayo kwindawo echaphazelekayo okanye ngenye indlela, ungakhetha ukucinezela imbewu evelisa ubushushu obumanzi kwaye uyiyeke ivuliwe malunga ne-15 ukuya kwimizuzu engama-20. Enye indlela esebenzayo kukusebenzisa amayeza angaphandle kwe-counter-the-counter afana ne-paracetamol okanye ibuprofen, ekhuthazwa kakhulu ukunika isiqabu.
- Ukuphucula ukuhamba kwegazi kunye nokunciphisa ukungahambi kakuhle kwentamo, Indlela esebenzayo kukulawula i-massages kummandla ochaphazelekayo. Ukongezelela, kuyacetyiswa ukuba udibane nogqirha womzimba ukuze ufumane iingcebiso kwezona ziluleko ziluncedo kunye nokuzivocavoca ukuze unciphise intlungu yentamo.
- Kulabo bafuna isisombululo kwiingxaki ezinzulu kunye nokukhangela iindlela zokuthintela intlungu yentamo ngexesha lokulala, Ukhathalelo lweChiropractic lukhetho olucetyiswayo kakhulu. Iingcali zeengcali kule nkalo zikhethekileyo ekulungiseni indawo ye-vertebrae yomlomo wesibeleko, ukukhulula izithintelo zomgogodla, kunye nokusombulula ukuqina kwentamo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela yokulala ngentsimbi yentamo kwaye ugweme intlungu.