Iinzuzo Zokulala NgoMqamelo Phakathi Kwemilenze

Kubantu abaneentlungu zomqolo, ngaba ukulala ngomqamelo phakathi okanye phantsi kwamadolo kunganceda ukuzisa isiqabu xa belele?

Lala Ngomqamelo Phakathi Kwemilenze

Ababoneleli bezempilo banokuncoma ukuba abantu abaneentlungu zentlungu ngenxa yokukhulelwa okanye iimeko ezifana ne-disc ye-herniated kunye ne-sciatica balale kunye nomqamelo phakathi kwemilenze yabo. Ukulala ngomqamelo phakathi kwemilenze kunokunceda ukukhulula umva kunye neentlungu ze-hip, njengoko isikhundla sinceda ukugcina i-pelvis kunye nokulungelelaniswa komgogodla. Ukulungelelaniswa okufanelekileyo komgudu kunokunceda ukukhulula uxinzelelo lwasemva kunye neentlungu.

Izinzuzo

Ezinye iingenelo ezinokubakho zokulala ngomqamelo phakathi kwamadolo.

Nciphisa Umqolo kunye neentlungu zeHip

Xa ulele ngecala, umqolo, amagxa, kunye nezinqe zinokujijeka ukugcina indawo ngenxa yokuba umbindi womxhuzulane uphakamile, nto leyo ebangela ukungazinzi. (Gustavo Desouzart et al., 2015) Ukubeka umcamelo phakathi kwamadolo kunokunceda ukugcina uzinzo kunye nokunciphisa ubuhlungu be-back and hip. (Gustavo Desouzart et al., 2015) Umqamelo unciphisa indawo ye-pelvis ngokuphakamisa kancane umlenze phezulu. Oku kunciphisa uxinzelelo kumqolo ongaphantsi kunye namalungu e-hip, anokunceda ukunciphisa intlungu kunye nokuvumela ukulala okuphuculweyo.

Nciphisa Iimpawu zeSciatica

Iintlungu ze-Sciatica ze-nerve zihamba ukusuka ezantsi umva ukuya emlenzeni omnye ngenxa yengcambu yemithambo yomqolo ephantsi. (IAkhademi yaseMelika yooGqirha bamathambo, ngo-2021) Ukulala ngomqamelo phakathi kwamadolo kunokunceda ukunciphisa iimpawu kunye nokuziva. Umqamelo phakathi kwemilenze unokunceda ukukhusela umva, ukujikeleza umqolo, okanye ukuthobisa i-pelvis ngexesha lokulala.

Nciphisa Iimpawu zeDisc Herniated

I-disc ye-herniated inokuxinzelela i-spinal nerves, ekhokelela kwiintlungu kunye ne-numbness. (Penn Medicine. 2024) Ukulala ngecala kunokunyusa intlungu ye-disc ye-herniated; nangona kunjalo, ukubeka umcamelo phakathi kwamadolo kugcina i-pelvis ngokungathathi hlangothi kwaye ikhusela ukujikeleza komgogodla. Ukulala ngasemva kunye nomqamelo phantsi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kwidiski. (IYunivesithi yaseCentral Florida. ND)

Phucula indlela ohamba ngayo

Ukugcina ukuma okunempilo ngelixa uhleli okanye umile kubalulekile kwimpilo ye-neuromusculoskeletal kunye nokukhusela ukulimala. Ukulungelelaniswa okufanelekileyo ngexesha lokulala kunokunceda ukuphucula ukuma (UDoug Cary et al., 2021). Ngokutsho kolunye uhlolisiso, abantu ngabanye bachitha ngaphezu kwesiqingatha sexesha labo belele ngecala. (Eivind Schjelderup Skarpsno et al., 2017) Ukulala ngecala kunye nomlenze ophezulu rhoqo uwela phambili, uzisa i-pelvis kwi-tilt phambili ebeka uxinzelelo olongezelelweyo kwi-hip kunye ne-spine connective tissues. Esi sikhundla siphazamisa ukulungelelaniswa kwemvelo komzimba. (UDoug Cary et al., 2021) Ukubeka umcamelo phakathi kwamadolo kuphucula indlela yokulala ngokuphakamisa umlenze ophezulu kunye nokuthintela ukuhamba phambili. (KwiYunivesithi yaseRochester Medical Centre. 2024)

Ukukhulelwa

Iintlungu zokukhulelwa kumqolo kunye nombhinqo we-pelvic kungenxa: (UDanielle Casagrande et al., 2015)

• Ukunyuka kobunzima kukhokelela ekunyukeni koxinzelelo kumalungu.
• Utshintsho olubalulekileyo embindini womxhuzulane.
• Utshintsho lweHormonal lwenza ukuba izicubu ezidibeneyo ziyeke.

Abasetyhini abakhulelweyo abaneentlungu ze-hip okanye umqolo bavame ukucetyiswa ukuba balale kunye nomqamelo phakathi kwamadolo abo ukuze banciphise intlungu kunye nokungahambi kakuhle. Oogqirha bayavuma ukuba ukulala kwicala lasekhohlo yeyona ndawo ingcono yokulala ngexesha lesibini kunye neyesithathu. Esi sikhundla siqinisekisa ukuhamba kwegazi ngokufanelekileyo kumama nosana kwaye kunceda ukusebenza kwezintso. (Standford Medicine, 2024) Ukubeka umcamelo phakathi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kumalungu kunye nokuncedisa ukugcina indawo yokulala ekhohlo. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Imiqamelo emikhulu yokubeleka exhasa isisu kunye nomqolo osezantsi unokubonelela ngakumbi.

Dibana nomboneleli wezempilo malunga zokulala ngomqamelo phakathi kwamadolo ukuze ubone ukuba kukulungele na.

---

Yintoni ebangela iDisc Herniation?

---

Ucaphulo

Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Iziphumo zokulala kwindawo yokulala kwiintlungu zangasemva kubantu abadala abasebenzayo ngokomzimba: isifundo somqhubi olawulwayo. Umsebenzi (Ukufunda, uMsa.), 53(2), 235–240. doi.org/10.3233/WOR-152243

I-American Academy ye-Orthopedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases-conditions/sciatica

Penn Medicine. (2024). Ukuphazamiseka kwe-disc ye-Herniated. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders

IYunivesithi yaseCentral Florida. (ND). Indawo yokulala engcono kakhulu kwiintlungu ezisezantsi (kunye neyona nto imbi). Iinkonzo zeMpilo ze-UFC. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

Cary, D., Jacques, A., & Briffa, K. (2021). Ukuphonononga ubudlelwane phakathi kwendlela yokulala, ukuvusa iimpawu zomgogodla kunye nomgangatho wokulala: Uphononongo olunqamlezayo. PloS enye, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582

Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Izikhundla zokulala kunye neentshukumo zomzimba zasebusuku ezisekwe kurekhodisho lwe-accelerometer ephilayo simahla: ukunxulumana nabantu, indlela yokuphila, kunye neempawu zokungalali. Ubume kunye nesayensi yokulala, 9, 267-275. doi.org/10.2147/NSS.S145777

IYunivesithi yaseRochester Medical Centre. (2024). Ukuma kakuhle kokulala kunceda umqolo wakho. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Iintlungu ezisezantsi kunye neentlungu ze-Pelvic Birdle ekukhulelweni. Ijenali ye-American Academy ye-Orthopedic Surgeons, i-23 (9), i-539-549. doi.org/10.5435/JAAOS-D-14-00248

Standford Medicine. (2024). Izikhundla zokulala ngexesha lokukhulelwa. Impilo yaBantwana yaseStandford Medicine. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

O'Brien, LM, Warland, J. (2015). Isikhundla sokulala sikamama: yintoni esiyaziyo apho siya khona? I-BMC yokukhulelwa komntwana, i-15, iSiqendu A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4