- Amathambo
- Amalungu
- IiLigaments
- izihlunu
- Emazi
- Ukhathazekile
- Iyatyabeka
Contents
Ukufezekisa iZisombululo zokulala
Unxibelelwano phakathi kokuphazamiseka kokulala kubantu abanengxaki yokubandezeleka okanye okungapheliyo kwintlungu ephezulu. Ngethamsanqa, iintlungu zomqolo akufuneki zonakalise amava okulala. Kukho izicwangciso zokufezekisa ukulala okungcono. Oku kubandakanya:- Ukulungisa indawo yokulala
- Ukuphucula impilo yokulala
- Ukuqonda ngcono umthombo wentlungu
Iindawo zokulala
Xa iintlungu zangasemva zibonisa, ukufumana indawo entle kukhokelela ekuphosweni okungapheliyo nasekuguqukeni. Kodwa ukulala kwindawo engalunganga kunokubangela iintlungu ezingapheliyo / ezibuhlungu zangasemva, okanye ukudala ukwenzakala okutsha kunye nentlungu. Nazi ezinye iindlela zokunciphisa iintlungu:
Ukulala ngasemva
Ukulala ngasemva yeyona ndawo ibalaseleyo yokwakheka komzimba, ngakumbi iintlungu zangasemva. Isasaza ngokulinganayo ubunzima bomzimba ngokubeka ubunzima obuncinci ngasemva. Ukufumana iziphumo ezifanelekileyo, sebenzisa umqamelo othambileyo onokuphakama okuncinci ukugcina umqolo ungqamene nentamo ngasemva osezantsi. Ukubeka umqamelo phantsi kwemilenze kunokunciphisa uxinzelelo kumqolo osezantsi. Ukulala kwakhona akukhuthazwa ngabasetyhini abakhulelweyo kwikota yabo yesibini okanye yesithathu. Kungenxa yokuba ubunzima bunokucinezela ngokuchasene nomqolo obangela uxinzelelo. Inokucinezelela kwimithambo ephambili ehambisa igazi libuyele entliziyweni lisuka kwiincam ezisezantsi. Oku kunokuphazamisa ukujikeleza okubangela isiyezi. Kule nqanaba ukulala ngecala kuyacetyiswa.Icala lokulala
Ukulala ecaleni kuthathwa njengendawo ekhuselekileyo kwabo baneentlungu zangasemva. Nangona kunjalo, oku kuphela ukuba umatrasi unenkxaso efanelekileyo. Amacala okulala ecaleni afuna umatrasi ogcina ulungelelwaniso lomqolo. Nawuphi na umthwalo ngelixa ulele uguqulela kumqolo ongasemva. Amacala okulala kufuneka asebenzise umqamelo onobude obaneleyo ukubamba iintloko zawo ukuze umqolo uhlale ulungelelanisiwe. Ukugcina umqolo ophakathi ungatshoni kumatrasi, beka umqamelo kwindawo esinqeni ngaphantsi kwembambo. Oku kuyakugcina imeko yokungathathi cala. Sebenzisa umqamelo phakathi kwemilenze kunye nokuguqa ngamadolo ukuya kwi-torso kwindawo ekhululekile kunye nomqamelo womzimba ukuze ufumane intuthuzelo kunye nenkxaso.Isisu silele
Ukulala esiswini kuyadimazeka kakhulu kuninzi lweengcali zonyango, kubandakanya Umbutho waseMelika waseChiropractic. Kungenxa yokuba oku kugudla umjikelo wendalo womqolo, uxinzelela umva osezantsi ubeka uxinzelelo olungafunekiyo entanyeni ukusuka ekujijekiseni intloko ixesha elide. Ukuba isisu silele kufuneka sisebenzise umqamelo ngobude obuncinci ukuze i entanyeni ihlala ilungelelaniswe nomqolo. Kwakhona, beka umqamelo obhityileyo phantsi kweempundu, oku kunika inkxaso esezantsi ngasemva.
Ukufezekisa ukulala okungenantlungu
Nazi ezinye iindlela zokufezekisa ukulala ngaphandle kwentlungu.Umatrasi
Umgangatho wematrasi uchaphazela ukulala okunempilo, ngakumbi xa kuziwa kwiintlungu zomqolo. Oomatrasi abadala, abaphulukana nomsebenzi baphulukana nezinto zokusebenza ezifunekayo ukuxhasa umva osezantsi, ukunciphisa amanqaku oxinzelelo kunye nokugcina ukulungelelana komqolo. Oomatrasi abatsha abanememori ye-foam, i-latex, okanye i-hybridi enesiseko se-innerspring, kuye kwafakazelwa ukuba banceda iintlungu zangasemva kunye nokufezekisa ukulala okungcono.Bengena bangene ebhedini
Ukungena nokuvuka ebhedini kunokuba lucelomngeni. Kukho iindlela ezinciphisa intshukumo kwaye zibeka uxinzelelo oluncinci ngasemva, ukunciphisa iintlungu zangasemva. Enye indlela isebenza ngokuhlala emaphethelweni ebhedi kwaye uncike ekunene okanye ekhohlo uqiniseke ukugcina umqolo ungqamene kwaye unciphise umatrasi. Yizisa ngamadolo ukuze umzimba uphelele ecaleni. Emva koko, kuhambo olunye olugudileyo, thambeka kamnandi ngasemva. Ukuphuma ebhedini yenza amanyathelo afanayo abuyisiweyo. Kuba ukungena nokuphuma ebhedini kufuna ukuhlala okanye ungqengqe elungqamekweni lomandlalo, qinisekisa ukuba umatrasi unenkxaso eyaneleyo yomphetho ukuze ungahexi xa uhleli.Imikhwa yokulala esempilweni
Ukwamkela imikhwa yokulala esempilweni kuqinisekisa ukulala okufanelekileyo. Misela ishedyuli yokulala engaguqukiyo eya kulala kunye nokuvuka ngexesha elifanayo yonke imihla, kubandakanya neempelaveki. Cwangcisa ubuncinci iiyure ze-7-9 zokulala qho ebusuku. Misela i ixesha lokuphumla ebusuku malunga nesiqingatha seyure ukuya kwiyure ngaphambi kokulala ukunceda ukukhulula nakuphi na ukungavisisani.- Thatha uhlamba olushushu
- Ziqhelanise neyoga okanye ukucamngca
- Mamela umculo omnene
- Funda kancinci
- Ziphephe izixhobo ze-elektroniki
- Musa ukusela iziselo ezine-caffeine ukususela emva kwemini ukuya phambili
- Sela iti efudumeleyo engenacaffeine ukunceda umzimba ukuba uzole ngaphambi kokulala
- Lala kwindawo epholileyo, emnyama kwaye ekhululekile
Iintlobo zePain Back
Intlungu ingaba nzima okanye iqhubeke. Ukuqonda umthombo lelinye lamanyathelo okuqala okwazi indlela yokuyiphatha kunye nokuyilawula.Iimpawu
Amathambo kunye nezihlunu zinokutyibilika kulungelelwaniso kunye nokuma okungalunganga kwaye zingatshintshi indawo ukuvumela izihlunu, kunye namathambo ukuba aphumle kwaye achache. Oku kungakhokelela ku:- Ubunzima bomzimba
- Intloko
- Umqolo obuhlungu ngasentla ukuya ezantsi
- Ukudinwa kwemisipha
- Ukulinganisa
- Ubungqina
Umzila weMiscle
Izihlunu zemisipha zenzeka xa izihlunu okanye ukudibanisa imisipha kuye konakala. Oku kunokwenzeka xa uphakamisa into enzima okanye usebenza nzima kakhulu. Nangona kunjalo, kunokwenzeka kwakhona ngexesha lemisebenzi yesiqhelo ukuba izihlunu azifudunyezwanga. Ukuxakeka kwezihlunu kunokubangela ukudumba, ukugruzuka / ukubomvu, kunye nentlungu kwimisipha / s naxa uphumla.Intlungu yeNhlungu
Intlungu yentliziyo ayinakulindeleka. Intlungu ehambelana nomqolo obuhlungu ihlala ibandakanya i-sciatic nerve. Xa i-nerve ye-sciatic iyacaphuka, ivutha, icinezelwe, okanye icinezelwe, iintlungu zinokuviwa kumqolo osezantsi kwaye zikhuphe umlenze unyawo.Ukuqhekeka kunye neBone Spurs
Intlungu yethambo ihlala ibangelwa kukophuka okanye ithambo. Ukuqhekeka kubangela ubuhlungu obukhulu. I-Bone spurs, okanye ukukhula kwamathambo okuvela kumda wethambo, rhoqo emqolo. Ukuba ithambo likhupha uxinzelelo kwimithambo, kunokubangela:- Ubuthathaka
- Ubungqina
- Ukulinganisa iingalo okanye imilenze
- Ukudumba kwemisipha kunye neekram
Unyango olungxamisekileyo
Ngamanye amaxesha iintlungu zangasemva zifuna utyelelo kwingcali yezonyango ukuze ikhuphe izizathu ezinzulu, ezinjengokwaphuka, izicubu okanye usulelo lomqolo. Iimpawu ekufuneka ujonge kuzo zibandakanya:- Umkhuhlane unokubonisa usulelo
- Umothuko, njengokuwa, unokubonisa ukwaphuka
- Ukuxilongwa kwe-osteoporosis kunokuthetha ukuba ukwaphuka kwenzekile
- Ukuba ndindisholo okanye ukurhawuzelela kunokubonisa ukwaphuka kwentsholongwane / ukonakala komonakalo
- Imbali yomhlaza
- Imeko yokwehla kweenyawo kwaye kufuneka uphakamise unyawo phezulu ukuthintela ukurhuqa, okunokuba luphawu lwe-nerve okanye imeko yemisipha
- Ubuhlungu obubonisa kuphela ebusuku xa ulele
- Ukuphulukana nobunzima obungachazwanga kunokuhamba nosulelo okanye izicubu
- Ukuguga kukhulisa umngcipheko wosulelo, amathumba kunye nemicimbi yesisu
Ukulala okungcono
Malunga ne-80% yabantu behlabathi baya kuqaqanjelwa ngumqolo, kunye neentlungu zomqolo ngaxa lithile. Xa amathambo omqolo, amalungu, imithambo nezihlunu zonzakele, zikrunekile, okanye zikrunekile, oko kunokuphazamisana nokulala. Zama ezinye zezi zicwangciso zokunceda ukunciphisa intlungu ukuze ulale kakuhle kwaye uvuke uhlaziyekile unokufezekiswa.UkuBumbiswa kweBhunga
Yandisa ukuhamba ngokuzivocavoca umzimba
Isizathu esinye sokuba umzimba ubambelele kubunzima obongezelelweyo inokuba isuka kumanqanaba aphezulu e-cortisol. ICortisol iyanda xa uxinezelekile. Uxinzelelo lunokuphazamisa ukuzivocavoca umzimba, ukutya, kunye nokulala, ukonyusa amathuba okuba sityebe kakhulu / ukutyeba kakhulu. Ngomthambo, umzimba ukhupha ii-endorphins okanye iihormoni ezinceda ukunciphisa iintlungu noxinzelelo. Ukuzilolonga akuthethi ukuba uyajima kakhulu. Kungaba lula njengokuthatha iinxalenye ezincinci zemini, ukuhamba ujikeleze igazi, kunye nezihlunu, imisipha, iigaments zoluliwe. Umzekelo, ukuba umntu usebenzisa ilifti okanye izinyuko rhoqo, nyuka izitepsi. Okanye uthathe uhambo olufutshane. Konke kuthatha uhlengahlengiso oluncinci kunye nokuhambelana ukufezekisa impilo.UGqr Alex Jimenez's Iposti yeBlog
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *Ucaphulo
I-Cochrane Database yoPhononongo oluCwangcisiweyo. (2010.) �Ingcebiso yokuphumla ebhedini ngokuchasene nengcebiso yokuhlala usebenza kwiintlungu ezibuhlungu ezisezantsi kunye ne-sciatica.yentshutshiso.ncbi.nlm.nih.gov/20556780/ Ithala leencwadi leSizwe loNyango. MedlinePlus. (Ihlaziywe nge-30 ka-Epreli 2020.) �Intlungu yomqolo.��medlineplus.gov/backpain.htmlUmgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukufezekisa ukulala okungcono kunye nobuhlungu obungapheliyo"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
