Kuthiwa bangaphezu kuka-80% abantu abazoba nakho ubuhlungu be-lumbar ngesikhathi esithile empilweni yakho. Ngenye yezinto ezivame kakhulu futhi inqobo nje uma kungekho zinkinga ezingeziwe noma ubunzima, kungancishiswa uma silandela uchungechunge lwemikhuba noma izeluleko esiziphakamisayo namhlanje.
Yize ingavela ngokuqhubekayo, kungaba yinkinga empilweni yethu. Inkinga engadala ukuthi kudingeke ukuthi singabikho emsebenzini noma emisebenzini yansuku zonke. Ngakho-ke, kufanele silandele uchungechunge lweziqondiso futhi uma lungathuthuki, iya kudokotela wethu noma uchwepheshe.
Ukuvivinya umzimba nsuku zonke
Ukuvivinya umzimba kuhlale kunconywa. Kepha hhayi lapho sinobuhlungu obuphansi emuva, kepha ngaphambili kakhulu. Nsuku zonke kumele sithole isikhathi esincane sokwenza eminye yemisebenzi esiyithandayo. Njengoba nabo sizokwenza umzimba wethu uphumule futhi sizigcwalise ngamandla ngokuvalelisa ukucindezeleka. Ezinye iziyalo zithanda i-yoga noma ama-pilates zinganconywa kakhulu. Kepha lokho yebo, njalo ngaphambi kokungabaza, kungakuhle ukuthi ubonane nodokotela wakho.
Lawula ukuma komzimba wakho lapho uhleli
Ngoba noma ngabe uchitha isikhathi esiningi uhleli kusofa noma phambi kwekhompyutha ngenxa yezizathu zomsebenzi, kufanele ukulawula ukuma. Akuyona into elula, ngoba akusona sonke isikhathi lapho singakwazi khona, kepha kuyadingeka. Ingxenye yesikrini kufanele ibe sezingeni leso, yingakho umzimba wethu ume kancane futhi uncike ngemuva kwesihlalo. Izinyawo kufanele futhi zizisekele phansi futhi zigweme ukweqa imilenze kakhulu. Akubuhlungu ukubeka umqamelo endaweni ene-lumbar, ngoba sizophumula kangcono.
Uhamba kanjani?
Mhlawumbe kungumbuzo ongazwakala ungajwayelekile. Kepha uma sikhulume ngokulawula isikhundla ngenkathi sihleli, ukuhamba bekungeke kushiywe emuva. Zama ukungathwali amahlombe akho uye phambili. Kufanele sicabangele ukuma okuqondile, kepha ngaphandle kokuphoqa noma ukugoba intamo. Njalo khetha izicathulo ezintofontofo bese ukhohlwa izithende eziphakeme kakhulu. Ngendlela efanayo, ungathwali isisindo esiningi esikhwameni sakho, kungcono ukuhamba kancane, ngoba lokhu kulawula umzimba kakhulu.
Indlela engcono yokulala
Ukuze ulawule izinhlungu ezisezingeni eliphansi, kungcono kakhulu angahlali isikhathi eside embhedeni. Kungcono ukuhlala phansi uthole ukuma okuhle, njengoba siphawulile. Ngesikhathi sokulala, ochwepheshe bathi kungcono ukulala ngohlangothi lwakho, ugobise amadolo kancane ubeke umcamelo ngaphansi kwawo. Kubantu abalele ngomhlane, kuyalulekwa futhi ukuthi babeke omunye umqamelo kodwa emhlane ongezansi.
Faka ukushisa
Ezimweni eziningi, ubuhlungu obuphansi emuva buyokhululeka lapho buhlangana nokushisa. Ngakho-ke, kufanele sizame kaningi nsuku zonke. Kumele nje sithole isikhashana sokukwenza. Kungenzeka izikhathi ezingaba imizuzu engama-20 ngengubo kagesi, isibonelo, noma amabhodlela amanzi ashisayo. Kuyindlela yokuphumuza indawo nokuvalelisa ngobuhlungu obusikhathaza kangaka. Ngaphandle kokungabaza, akulimazi ukubonana nodokotela noma i-physiotherapist. Ezimweni ezibucayi kakhulu noma ezinamandla bangahle banikeze ezinye izidakamizwa ezilwa nokuvuvukala.
Qaphela izisindo ukugwema ubuhlungu obuphansi emuva
Sonke siyawazi lo mbono, kepha kwesinye isikhathi ukuwusebenzisa kuyimbi kakhulu. Ngakho-ke, kubo bonke labo bantu abakhona ukuthwala ama-pesos nsuku zonke, Qiniseka ukuthi ubuhlungu obuphansi emuva buyinto engaphezu kokujwayelekile ezimpilweni zabo futhi nangemiphumela engaba yimbi nakakhulu. Ngakho-ke, noma nini lapho lokhu kwenzeka futhi kufanele sithwale izinsimbi, sikwenza ngokugoba amadolo kancane bese sigcina iqonde emuva, ngaphandle kokukugoba kakhulu.