Abantu abaningi bahlushwa yi-neck contractures. Ngesikhathi sokulala, lokhu kungase kube inkinga yokuphumula. Kufanele sicabangele indawo yokulala kanye nohlobo lomcamelo esizowusebenzisa.
Kulesi sihloko sizokutshela indlela yokulala nge-contracture yentamo ukugwema ubuhlungu ngangokunokwenzeka.
Kungani intamo yethu ibuhlungu lapho silele?
Ngokusho kwe-Pain Barometer, Ubuhlungu bentamo butholwa okungenani yi-35% yabantu baseSpain lapho bevuka njalo ekuseni., okwenza kube uhlobo lwesibili oluvame kakhulu lobuhlungu ngemva kobuhlungu be-back, obuthinta i-37% yabantu ngabanye. Izimbangela zokungakhululeki komlomo wesibeletho zingashintsha futhi ngokuvamile zibangele i-torticollis noma ukugoqa isikhathi eside kwemisipha yentamo okubangela ukusonteka kancane kwekhanda. Lokhu kuphatheka kabi kuvame ukubangelwa ukungezwani kwemisipha noma izicubu ezithambile, njengemigqa nemisipha. Kodwa-ke, ukululama kulezi zinhlobo zezinkinga kuvame ukushesha uma kuqhathaniswa nezinkinga zemisipha ngenxa yokwanda kokunikezwa kwegazi elisiza enqubweni yokuphulukisa.
Wake wazibuza ukuthi kungani uvuka ngobuhlungu bentamo? Kungaba yini isizathu esiyisisekelo se-torticollis yakho? Ake sibheke ezinye zezinto eziyinhloko ezibangela ubuhlungu bentamo ngesikhathi sokulala.
Ukungaqondi kahle komzimba
Esinye sezimbangela eziyinhloko zobuhlungu bentamo kuwumphumela wokulala endaweni engafanele. Lapho silala ngendlela engafanele, Imisipha yentamo ithola ukungezwani ngenxa yokungaguquguquki okubekezelela ubusuku bonke.
Ukusebenzisa umakhalekhukhwini
Uma ukhuluma ngobuhlungu bentamo ngesikhathi sokulala ngenxa yokungahambi kahle, kubalulekile ukucabangela hhayi kuphela amahora achithwa embhedeni, kodwa futhi nesimo sentamo ngesikhathi sokuvuka kanye nokungahambi kahle okuhlangenwe nakho ngesikhathi sokulala. Enye yezimbangela eziyinhloko zale nkinga emphakathini wanamuhla ukusetshenziswa ngokweqile komakhalekhukhwini. Lokhu kusetshenziswa njalo kubangela ukutshekela phambili kwentamo, okuphakathi kuka-45 no-60 degrees., okwandisa kakhulu isisindo ekhanda kusuka ku-5 kg endaweni engathathi hlangothi kuya cishe ku-30 kg uma itshekile.
Ngokuhamba kwesikhathi, lokhu kungaholela ebuhlungu obukhulu bentamo, ukulimala komgogodla, ukunciphisa ukuhamba, nokuqina esifundeni somlomo wesibeletho. Izimpawu ezivamile zokuma okungalungile zihlanganisa ubunzima bokuhambisa intamo, ubuhlungu bendawo ezindaweni ezithile, imisipha yehlombe ebuthaka, kanye nokucindezeleka kwekhanda.
Ukuzikhandla ngokweqile nokuzivocavoca umzimba okungafanele
Ukungaphatheki kahle kwentamo ngesikhathi sokulala kungase kubangelwe enye into. Lokhu kuvame ukubonwa lapho ukuqeqeshwa kwamandla noma ukuthwala imithwalo esindayo. Eyaziwa ngokuthi ubuhlungu bentamo, kubalulekile ukusebenzisa ukuqapha njengoba kungabonakalisa njengenkinga eqhubekayo. Kuyaphawuleka ukuthi ukuzivocavoca okwenziwe ngendlela engafanele, okuhlanganisa ukuhlala-ups, nakho kungaba nomthelela ebuhlungu bentamo.
Umcamelo uyashintsha
Isizathu esiyinhloko sobuhlungu beqolo nentamo obutholakala ngesikhathi sokulala ngokuvamile singabalelwa ekusebenziseni umatilasi wekhwalithi omdala noma ompofu. Ngokuhamba kwesikhathi, omatilasi bavame ukulahlekelwa ukuqina futhi bangase babe nokukhubazeka ohlangothini olulodwa. Ngenxa yalokho, lokhu Kusiphoqa ukuthi sithathe izindawo zokulala ezingafanele, okuholela ekuphathekeni kabi okukhulunywe ngakho ngenhla.
Indlela yokulala nge-contracture yentamo
Ukuphatha ngempumelelo ubuhlungu bentamo ngenkathi ulele, kubalulekile ukunaka ukuma nokuhlola indawo yakho yokulala. Gcina izincomo ezilandelayo engqondweni:
Uma unobuhlungu bentamo, kunconywa ukuthi uthathe indawo ye-fetus ngenkathi ulele. Lokhu kuhlanganisa ukulala ngohlangothi ugobile amadolo nezingalo. Ngokuthatha lesi simo, uqinisekisa ukuthi amalunga akho ahambisana kahle nokuthi Imisipha yakho yomlomo wesibeletho, yomhlane kanye ne-lumbar ayinakho noma yikuphi ukungezwani, okugqugquzela ukuphumula.
Uma kuziwa ekutholeni indawo engcono kakhulu yokulala ukuze uphumule intamo yakho, kunezinketho ezingaphezu kwesimo se-fetus. Kubalulekile ukucabangela ukuthi ukulala emhlane wakho kuzogcina ukuqondanisa komgogodla wethu womlomo wesibeletho, kuyilapho ukulala ngohlangothi lwakho kunikeza ukwesekwa okungcono kwentamo. Kodwa-ke, kunconywa kakhulu ukugwema ukulala ngesisu, ngoba lokhu kungabangela ukungezwani okukhulayo nobuhlungu obukhulu.
Lapho ukhetha umcamelo, Kubalulekile ukugwema ukusebenzisa eyodwa ephezulu kakhulu. Gcina imihlahlandlela elandelayo engqondweni:
- Kubantu abakhetha ukulala ngesisu, kunconywa umcamelo ophansi onobude obuyi-10 cm.
- Abalele emuva kufanele bakhethe umcamelo ophakathi nendawo, okufanele ube ngaphansi kancane kunamahlombe akho futhi ube nezinga elilinganiselwe lokuqina.
- Idizayinelwe ngokukhethekile izindawo zokulala eziseceleni, umcamelo ophezulu (15cm) uqinisekisa ukuqondisa kahle kwekhanda nentamo phakathi nokulala.
Vimbela ubuhlungu bentamo ngenkathi ulele
Manje njengoba sesibheke indawo ekahle yokulala yokudambisa izinhlungu zentamo futhi sahlola amasu okuphumuza intamo yakho ngesikhathi sokulala, ake sigxilise konke ukunaka kwethu ekuvimbeleni ubuhlungu bentamo ngokuphelele. Lezi izincomo ezihamba phambili:
- Ukuze unciphise ukugoba kwentamo nobuhlungu, kunezindlela ezithile ongazisebenzisa. Enye inketho sebenzisa i-compress ebandayo endaweni ethintekile noma okunye, ungakhetha ukuminyanisa imbewu okukhiqiza ukushisa okumanzi futhi ukushiye kuvuliwe cishe imizuzu eyi-15 kuya kwengama-20. Enye indlela ephumelelayo ukusebenzisa imishanguzo ethengwayo efana ne-paracetamol noma ibuprofen, etuswa kakhulu ukunikeza ukukhululeka.
- Ukuthuthukisa ukugeleza kwegazi nokukhulula ukungakhululeki kwentamo, Indlela ephumelelayo ukuphatha amamasaji endaweni ethintekile. Ukwengeza, kuhle ukuthi uthintane nomelaphi womzimba ukuze uthole izincomo mayelana nezinyathelo ezizuzisa kakhulu kanye nokuzivocavoca ukuze ukhulule ubuhlungu bentamo.
- Kulabo abafuna isixazululo sezinkinga ezinkulu futhi abafuna izindlela zokuvimbela ubuhlungu bentamo ngesikhathi sokulala, Ukunakekelwa kweChiropractic kuyindlela enconyiwe kakhulu. Ochwepheshe abangochwepheshe kulo mkhakha basebenza ngokukhethekile ekulungiseni isikhundla somgogodla wesibeletho, ukukhulula imingcele yomgogodla, nokuxazulula ukuqina kwentamo.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokulala ngenkontileka yentamo futhi ugweme ubuhlungu.