Ubani ozokhumbuza ngokukhathazeka ngemuva, uma konke kuhlelekile? Kodwa umgogodla ngathi, njengesiqu somuthi - isisekelo sokuhamba futhi empeleni, ukuphila. Ngakho kungcono ukucabanga kusengaphambili ngemuva, ngaphandle kokulindela ukuba azikhumbuze yena ngokwakhe ...
Izingozi Zezingozi
Muva nje, odokotela emhlabeni jikelele baye banakeka ngokuphawulekayo uphawu olunjalo oluvusa amadlingozi njengokubuyiselwa emuva - ukuphuthuma kwenkinga akunakugxila kakhulu. Futhi, ngokuvamile abantu abasha, ngisho nentsha, baqala ukusiza. Iyini imbangela yalesi "boom" esidabukisayo?
Ngokuvamile, umhlane uqala ukuphumula - njengoba kungase kubonakale ngokudabukisayo - ukuhlala isikhathi eside. Uyomangala, kodwa uma uhlala, ulayisha umgogodla ongokwemvelo okuningi kunokuthi uma ume. Lokhu ngokuyinhloko ngenxa yokuthi isikhundla sokuhlala esihlahleni somgogodla singalingani isisindo somzimba wonke. Futhi esimweni sokuma, umthwalo usatshalaliswa ngendlela efanele, futhi ubukhulu bethu abusekelwe kuphela ngamasipha, kodwa futhi ngemisipha. Uma sihlala, imisipha ikhetha ukuphumula, futhi wonke amakhilogremu ethu "hang" emgodleni.
Kunezinye izizathu ezibonakala zingalindelekile ze-whims ngemuva. Isevisi engalungile kuyo ingenziwa ngumattafa ongenakwenzeka, lapho umhlane wakho wezintambo uhamba ngendlela engavamile, imisipha yangemuva ishintshiwe futhi ihanjiswe ngokungalungile. Futhi lokhu akukona kuphela uma ulala emhlane wakho, kodwa kwezinye izikhundla - eceleni kwakho nesisu. Isisindo esiningi singabuye sibe umthombo wezinkinga emuva, ngenxa yalokho, ukucindezeleka kwesimo somzimba. Esikhathini sendawo esiyi-lumbar yiyona ndawo ephakathi kwamandla adonsela phansi - isikhungo sokubambisana komzimba wonke. I-kilo eyengeziwe ineza umthwalo owengeziwe emgodleni, okubangela ukuba imisipha yangemuva ihlukane ngaphezu kokuvamile. Uma imisipha ingakwazi ukubhekana nalokhu futhi isisindo esilondolozwayo, umgogodla kanye ne-disk baqala ukubola. Cabanga, uma udinga ukuphakamisa okuthile okweqile, ugoba noma ugoqa? Uma ukhothamela, ungaqhubeki, bese wenza iphutha elikhulu, ngoba uma uguquguquka okhalweni, usebenzisa imisipha yakho emuva esikhundleni semisipha yomlenze kanye nabezindaba, ezinamandla kakhulu. Uma imisipha yangemuva nangemuva ingaqeqeshiwe ngokwanele futhi iqinile, umgogodla ungase ungabi nesekelo lokusikhipha imisipha. Uma ingemuva, ingabe izomkhononda ngezicathulo zakho ngezintethe - ikakhulukazi lezo ezingaphezulu kwama-5cm, neziqu. Ngenxa yabo, umzimba uqhubekela phambili, futhi umgogodla kufanele uguquke kalula. Lokhu kwandisa umthwalo emigqeni, ama-diski aphansi nangemuva. Ngokuvamile, zama ukugijima izithende eziphakeme nsuku zonke futhi uma kungenzeka, uthathe ushintsho olukhululekile. Futhi into eyodwa - ama-drafts! Vula amawindi, iminyango engavaliwe, izigqoko ezimfushane ebusika, izitha ezimbi kakhulu ezingemuva.
Akukho buhlungu
Ingabe u-Spina wakhumbuza ngokwakhe ubuhlungu? Uma ngabe lokhu akuyona ukulimala okungathí sina, kodwa "ngakho, udonse okuthile", uyakwazi ukubhekana nalo ekhaya. Ukukhulula ukukhathala ngemuva noma ukunciphisa u-ache, ulale phansi bese ubeka izinyawo zakho esihlalweni. Kulesi simo, izintambo kufanele ziboshwe nge-angi angu-90 ezinhlangothini ze-hip, futhi ama-shins angama-degree angama-90 kuya okhalweni. Kulesi sikhundla, udinga ukulala phansi imizuzu embalwa - imisipha eminyana yangemuva ingahle iphumule, futhi emuva kuyabuyisa ngokukhululekile.
Uma kwenzeka unhlangothi noma uma uvele usuka emuva, sebenzisa i-ice, yenza i-compress ebandayo phakathi kwamahora angu-24 okuqala ngemva kokulimala. Kuphela emva kwalokhu, sebenzisa ukucindezela ukufudumala imizuzu engu-10 ngekhefu lamahora ambalwa uze uzizwe ungcono. Ubuhlungu bebukhoma kufanele budlule.
Ungakwazi ukugcoba i-grey spot nge-gels anti-inflammatory namafutha ukuze unciphise ukuvuvukala nobuhlungu. Ungasebenzisa ukupholisa nokufudumala (ukuphazamisa isimiso sezinzwa ukuze sizizwe sishisa / kubanda bese uvimbela isignali yobuhlungu). Ukuze unciphise isiphetho sakho, udokotela wakho angase anikeze ama-painkillers noma imithi ephumuzayo, kodwa ezinye zazo ziyilutha - awukwazi ukuthatha isikhathi eside kunesonto.
Elinye ithuluzi elikhulu massage! U-masseur ochwepheshe, ngokusebenzisa ukugcoba nokucindezela emisipha, kunciphisa izimpande ze-muscle futhi kuvuselele ukukhululwa kwama-endorphin okunciphisa ubuhlungu. Konke lokhu kuvumela futhi emuva ukuthi ilulame ngokushesha. Kodwa ku-salon ubuhle akunakwenzeka ukuba uhlasele kahle, ngakho cela iziphakamiso kudokotela.
Ubuhlungu obukhulu bokuthi "i-catarrhal" idlula usuku, kwezinye izimo, i-lumbago ibangelwa izimbangela ezimbi kakhulu, okungaziwa kuphela ochwepheshe. Uma kungakapheli izinsuku ezimbalwa ngeke uzizwe ungcono noma, ngokuphambene nokulindelwe, ubuhlungu buyokhula, udokotela kuphela ozosiza!
Ukuvimbela
Ngakho manje noma esikhathini esizayo ngeke ube nezinkinga ngomhlane wakho ...
1. Qala usuku nge-sip. Iwashi iwashi. Ungasheshi ukuvuka uphinde uphume embhedeni. Uma ugxuma ngaso leso sikhathi, umhlane ungaphendula ngobuhlungu. Okokuqala, welula, njengokungathi ulula izandla zakho nemilenze ibe yintambo. Uyazi indlela efanele yokuphuma embhedeni? Kuvela ukuthi udinga ukwenza lokhu kusuka endaweni ehlangothini lwakho, kusukela ekugcineni kombhede. Uncike ezandleni zakho, ugoba imilenze yakho bese uwayisa phansi. Konke ongaya khona ukugeza.
2. Nge-pi emathrenti okhululekile nomcamelo omncane. Ukulala, noma amakhosazana athambile embhede wezinsizi, namabhodi amancane angabonakali aqinile. Emagqabeni, umgogodla ungaziqeda, uphawule ngokushesha. Emabhokisini, futhi, hhayi ngokuphumula ikakhulukazi, futhi ngeke asindise ama-vertebrae kusuka ku-deformation. Kungcono ukhethe i-mattress ngendlela eqondile kakhulu. I-mattress kufanele ibe yinto engavamile, ingabe i-orthopedic. Ngaphandle komcamelo, njengoba, empeleni, ngomcamelo ophakeme awukwazi ukulala, lokhu kuholela ekuvundeni komgogodla. Umcamelo omncane uzoba kuhle. Beka ukuze kufinyelele ehlombe noma ngezansi, uphinde ubheke entanyeni.
Hlala kahle. Khetha isihlalo kanye netafula kakhulu kangangokuthi imilenze emadolweni, ama-ankle nezingalo ezihlangothini ziboshwe ema-angles angakwesokudla. Ingemuva kwesihlalo kufanele ibe yimibala, kodwa ihlelwe kancane ukuze ingene ngemuva. Futhi isihlalo kufanele sibe mnandi, kodwa hhayi esithambile kakhulu, ukuze ungangeni.
4. Shayela kahle emotweni. Lokho kuhlangene. Ngoba emuva kwakho akukhathaleli ukuthi uyayenza kanjani. Ngakho-ke, hlala phansi, uvule umzimba futhi uthwale izinyawo zakho ku-salon (ungajika ngamunye). Khona-ke uya ngokujulile esihlalweni, ukuze ingxenye engezansi ye-back back ibale ngemuva. Ukuphuma emotweni, yenza konke ngokuhleleka okulandelanayo. Emotweni, imilenze kufanele ikhululeke, uma igobile noma igobile kakhulu, ulungise isihlalo. Ngenxa yezinyathelo zakho, leli cala kufanele libe ngeceleni lamadijithali ayi-100 kuya ku-10 ahlobene nezinkalo, kokubili edeskini.
5. Ungaphetheli emuva ngemuva uma uphakamisa umthwalo. Ukuphakamisa izisindo kungumsebenzi we-weightlifters, futhi ngeke unikezwe indondo ngalokhu. Ngakho-ke ungakhathazeki. Kodwa uma kunesidingo esinjalo, cabanga ukuthi imilenze inamandla kakhulu kunemuva futhi ngaphandle kokucindezeleka kungamelana nomthwalo omkhulu. Yenza lokhu: sondela ngokusemandleni kunento oyidingayo ukuphakamisa. Ukuze uzinze, faka ububanzi bezinyawo zakho ububanzi ngaphandle. Zibophe emadolweni, zihlukumeze imisipha yomzimba bese uqala ukukhuphuka kancane, uphumule kakhulu izinyawo phansi. Noma kunjalo, irekhodi lakho siqu akumele lidlule u-3-5 kg ngesikhathi, ngakho-ke uthenge i-suitcase ngamasondo.
6. Ubukhulu bemvelo buqinisile. Ungaphazamisa kalula imisipha, uzama ukuphakamisa ibhokisi elibukeka. Futhi kuthiwani uma kukhona i-Great Soviet Encyclopedia? Ngokuvamile, qiniseka ukuthi ukhethe isisindo sakho, bese ukhetha. Uma lokhu kwenzeka, futhi ubamba isisindo ezandleni zakho, bese ugoqa ngamadolo akho ngokulinganisela. Gwema ukuvula i-trunk, vula imilenze yakho kuphela. Thatha umthwalo, ugcine usondelene nawe ngokwakho. Uma uphakamisa okuthile okulula, isibonelo, ipensela ewile, bese uguqa, uguqe kancane emadolweni bese uthatha umlenze owodwa emuva. Ukuphakamisa, ubambe isandla sakho etafuleni noma esihlalweni esiseduze nayo.
7. Thanda isiko lomzimba. Ukuhamba ngokushesha nokuhamba ngebhayisikili (amabhayisikili) kuqinisa umhlane wakho ngaphandle kokulimala, ngoba akudingi umzamo omkhulu nokulungiselela. Okufanayo kuya ekuthungeni nasekuqiniseni imisipha yabezindaba, izinyathelo nokubuya.
Kuyingozi kakhulu.
Ukwelula okulula noma "ukudubula" ngemuva kungenzeke kunoma ubani. Ngokuvamile, akukho lutho olubi kakhulu. Kodwa uma, ngaphandle kokuhlukunyezwa kwe-banal, ngokuzumayo uzitholile ngezimpawu ezengeziwe, khona-ke lokhu kuyingozi! Ungalokothi uhlekise ubuhlungu ngemuva - ukuphuthuma kwenkinga yalesi simo akusisona udokotela oyedwa. Ngakho-ke, qaphela lokhu futhi qiniseka ukuthi uya kudokotela uma unayo:
• imfiva noma izimpawu zomzimba, njengokwesibonelo, ukudonsa ubuhlungu esiswini esingaphansi noma ukuphapha phakathi nomjikelezo;
• ukuphazamiseka, ukuxubha, noma ubuthakathaka emilenzeni;
• izinkinga ngesisu noma isisu - ukuvutha, ukuphuma kwegazi, ukungahambisani;
• ukubhoboza ubuhlungu emhlane ongezansi, ehamba endaweni ye-buttock emlenzeni.
Ingoma yokuhamba
Ukuhleleka okuhle kuyindlela efanele yokuvimbela isifo emuva. Okuwusizo kakhulu ekubuyiseleni nasekugcinweni kokuhleleka okuhle kuhlelwe njengemidlalo yamanzi - ukubhukuda kanye ne-polo yamanzi, kanye nokugibela ihhashi. Unayo ithikithi yonyaka kudoba? Kudinga ukuthenga ngokuphuthumayo.
Ungaphinda uqinise ukuma kwakho ekhaya. Ukuzivocavoca, ukulala emhlane wakho, - ngemilenze yakho, ujikeleze izitho zakho ezigobile njengokungathi ugibela ibhayisikili (ejwayelekile kusukela ekufundiseni ubuntana "ibhayisikili"), yenza izimpukane ezihamba phambili ("izikhali" - futhi kusukela ebuntwaneni). Ukubuyela emuva kufanele kube umkhuba wakho. Ukuze uyihlakulele, yimela odongeni ngaphandle kwe-plinth, izinyawo zifana nomunye nomunye ebangeni lobubanzi bonyawo. Kumele uthinte odongeni ngezithende, izimpondo, izintambo, amahlombe kanye nengemuva kwekhanda. Ungaphenduli. Bamba uhlangothi odongeni. Bamba ngomzuzu. Khumbula ukuma kwakho. Ukuphumula nokuphinda usebenzise kabili. Zama ukuthatha isikhundla ezinhliziyweni zakho ukuze ukwazi ukuyikhiqiza kalula usuku lonke. Yenza lo msebenzi okungenani kanye ngosuku ngamasonto amathathu.
Uma ungenakho ukuma okuqondile, ungathukutheli. Ochwepheshe bathi i-stoop, ebangelwa ubuthakathaka bemisipha, ingalungiswa nganoma yisiphi isikhathi. Futhi noma ngabe ukukhubazeka ku-vertebrae kwenzekile, leli cala nalo alikho ithemba - inqubo yokuvinjelwa ingamiswa. Yiqiniso, indlela engcono kakhulu yokulungisa ukuhamba kwesikhathi ebuntwaneni: amantombazane - kuze kufike eminyakeni eyi-14-15, abafana - kuze kube yiminyaka engu-18-19, kuze kube yilapho umgogodla ungazange ube khona.