Ukuvuka ngeNtamo yeNhlungu

Ukuvuka ngentamo ebuhlungu, ukuqina, ukuqina, kunye neentlungu kunokuthatha yonke imini. Abantu ngabanye, ukuba amava ahlala ezibuza ukuba kwenzeka ntoni xa elele ebhedini? Abantu banokuvuka nenye okanye indibaniselwano yezi mpawu emva kokulala. Iindlela ezimbalwa zokuthintela intlungu yentamo emva kokulala kunye nokuzinyamekela ukukhulula naziphi na iimpawu.

Kwenzekani?

Umqolo ugcina umzimba uthe tye kwaye uhamba kwaye uhlala umelana nomxhuzulane kunye nezinye izinto ezisebenza kuwo. Intamo, aka umqolo wesibeleko, ithambile kancinci. Intamo inomsebenzi obalulekileyo wokubamba intloko. Intloko yomntu inobunzima obujikeleze i-10 ukuya kwi-12 lbs, kwaye oko kukusebenzisa indlela efanelekileyo yokuma. Ngokutsho kophononongo, ubunzima bentloko bunokwenyuka ukuya kuthi ga kwi-60 lbs. kunye ne-60-degree tilt. Oku kunokwenzeka ngokujonga phantsi kwifowuni ixesha elide. Bonke obo bunzima benza ukuba izihlunu ezixhasa intloko nentamo zisebenze ixesha elongezelelekileyo nto leyo ebangela ukudinwa kwezihlunu.

Emva koko xa ulele, ukungahambi kakuhle komgogodla womlomo wesibeleko kuqala ukubeka, ukuvelisa I-torticollis. I-Torticollis, i-aka wry neck, yimeko apho intamo ijika okanye ifakwe kwi-angle enzima. Iintsana zinokuzalwa nayo, eyaziwa ngokuba yi-congenital torticollis, kwaye abantu ngabanye banokuyiphuhlisa besuka kwimithombo eyahlukeneyo. Isenokuba yeyokwexeshana, engapheliyo, kwaye inokubangelwa kukwenzakala okuqatha. I-Torticollis ayithathwa njengemeko efana ne-ankylosing spondylitis kodwa ifana ne-symptom enemithombo ehambelanayo.

• Imisipha yentamo inokucaphuka kwaye idumbe.
• I-Neck muscle spasms inokubangela ubuhlungu kunye nokuvuvukala.
• Nayiphi na kwezi inokubangelwa kukulala ngendlela engaqhelekanga okanye ngokusebenzisa umqamelo ongafanelekanga.

Ukuvuka Ngentlungu Entanyeni

Xa uvuka ngentlungu yentamo, kungenzeka ukuba umcamelo awusayi kunika inkxaso eyaneleyo, umcamelo unzima kakhulu, ubeka intamo kwindawo engafanelekanga, indawo yokulala yomntu igxininise imisipha kunye nemigqa, okanye ukudibanisa. Ngokuqhelekileyo ngumqamelo othambileyo kakhulu ngaphandle kwenkxaso ebangela intlungu yentamo. Ukugcina ulungelelwaniso lomqolo xa ulala kubaluleke kakhulu njengasemini, njengoko kunceda ukuthintela ukurhafiswa kakhulu kwezihlunu kunye nemigqa.

Indlela yokulawula ukuma xa ulele?

Umqamelo unokuba yimpendulo. Umcamelo oqinileyo uya kugcina umqolo ochanekileyo ukusuka kwi-atlas, eyona vertebra yokuqala yomlomo wesibeleko / C1, ukuya kwi-coccyx okanye i-tailbone. Indlela umntu alala ngayo ikwachaphazela nendlela avuka ngayo. Eyona ndawo icetyiswayo yokulala kubantu abaneentlungu zentamo yasekuseni isemva. Ukulala ngasemva akunakusebenza kuye wonke umntu njengoko kunokwenza kube mandundu iimeko ezifana ne-apnea yokulala. Ukuba kunjalo, ukulala ngecala yindawo elandelayo ecetyiswayo. Kunconywa ukuba ugweme ukulala ngesisu. Intloko inokutyibilika phantsi komqamelo ibangele ukuba intloko ibe kwindawo ethambekileyo. Oku kunokubeka uxinzelelo olongezelelweyo kwiimbilini eziqala entanyeni, ezikhokelela kwiintlungu eziqhubekayo zentamo okanye intlungu ye-radiculopathy esasazeka kwiingalo okanye emilenzeni.

Kwenziwe ntoni?

Ukuba iintlungu zentamo zivela emva kokuvuka, fumana umkhenkce okanye ipakethe ebandayo kuyo. Zama imizuzu engama-20, imizuzu engama-20 uphumle. Oku kuya kunciphisa ukuvuvukala. Kwakhona, amayeza angaphaya kwe-counter nonsteroidal achasene nokudumba njenge-ibuprofen anokunceda. Ukuba iintlungu zentamo ziyaqhubeka, tshintsha ukusuka kumkhenkce ukuya kubushushu kunye nemizuzu engama-20, i-20 ivaliwe. Ukuba iintlungu zibangelwa yi-spasming muscle / s, ubushushu bunokuphumla kwendawo kunye nokwandisa ukujikeleza kwegazi. I-massage ethambileyo kwindawo ejikeleze indawo inokunceda ukusasaza ukujikeleza kunye nokunciphisa i-spasm.

Ukolula intamo

Ukolula intamo kuya kugcina izihlunu zikhululekile kwaye zinciphise umngcipheko i-ligament, imisipha kunye ne-tendon strains, kunye ne-torticollis.

• Zama ukubamba indlebe yasekunene ukuya ngasekunene emagxeni.
• Tyhala ngobunono kwicala lasekhohlo lentloko.
• Buyela kwindawo yokuqala.
• Phinda kwakhona kwicala lasekhohlo.
• Phinda kwakhona kwicala ngalinye izihlandlo ezilishumi.
• Jonga phezulu kwisilingi kangangoko unako.
• Buyela kwindawo yokuqala.
• Jonga phantsi kangangoko.
• Yenza iireps ezilishumi phezulu naphantsi.
• Jika intloko ngasekunene.
• Tyhila isilevu ngobunono ngesandla sasekhohlo.
• Buyela kwindawo yokuqala.
• Phinda kwakhona kwicala lasekhohlo.
• Yenza iireps ezilishumi ekunene nasekhohlo.

UkuBumbiswa kweBhunga

Ukulala kunye nokulahleka kwamafutha

Ukutshintsha kokwakheka komzimba kunye nokulahleka kwamafutha amaninzi kunxulumene nokulala. Ukulahlekelwa ngamafutha kufuna ukuba umzimba ube kwi ukusilela kwekhalori. Oku kuthetha ukuba umzimba usebenzise amandla amaninzi kunokuba umzimba uwathatha. Oku kufezwa ngokunciphisa iikhalori ngokutya okanye ukonyusa iikhalori ezisetyenziswa ngokusebenza ngokomzimba / umthambo. Nangona kunjalo, abantu abaninzi basebenzisa indibaniselwano. Oku kunokubizwa ngokuba iikhalori ngaphakathi / iikhalori ngaphandle. Ukulahlekelwa bubuthongo kunokonakalisa iinjongo zokulahlekelwa ngamafutha ngokuba zombini iikhalori kunye neekhalori ngaphandle.

Ucaphulo

Hansraj, uKenneth K. "Uvavanyo loxinzelelo kumqolo wesibeleko obangelwa yi-posture kunye nesikhundla sentloko." Ubuchwephesha botyando lwamazwe ngamazwe vol. 25 (2014): 277-9.

Ukuthintela iintlungu zeNtamo ekuLaleni: Isiseko sokulala seSizwe. (nd) "Indlela yokuthintela iintlungu zentamo ngelixa ulele." sleep.org/articles/prevent-neck-pain-while-sleeping/