Ingabe Uhlushwa Ubuhlungu Beqolo?

“Ubuhlungu babusabeka. Kwakuzwakala sengathi kukhona owayokhele iqolo lami ngomentshisi! Ngikhumbula nje ngigoba ngifuna ukususa indodana kadadewethu encane ezingilazini eziphukile, futhi ngokungazelele lonke iqolo lami kwaba sengathi liyathungeleka. Ngahlala ngigobe kanjalo izinsuku eziningi, ngingakwazi ukuma ngiqonde. Angikaze ngibuzwe nanini ubuhlungu obunjengalobo,” kulandisa uKaren, oneminyaka engu-32, oyinkosikazi yomuzi nonina wezingane ezimbili.

UBUHLUNGU beqolo budlulwa obekhanda kuphela enanini labantu abanalenkinga e-United States. Buyimbangela eyinhloko yokukhubazeka isikhathi eside kwabantu abangaphansi kweminyaka engu-45 ubudala futhi buyimbangela yesithathu eyinhloko kubantu abangaphezu kweminyaka engu-45. Izisulu zalobubuhlungu zichitha imali engaba amaRandi ayizigidi zezigidi ezingu-80 ngonyaka zifuna ikhambi—okuwukuphindwa kane kwemali eyachithwa ekwelapheni ingculaza ngo-1991.

NgokukaDkt. Alf L. Nachemson, umcwaningi wesayensi eqondene nezinkinga zeqolo, iziguli eziyizigidi eziyizinkulungwane ezimbili emhlabeni wonke ziye zahlaselwa ubuhlungu ezansi neqolo eshumini leminyaka elidlule. “Esikhathini esithile phakathi nokuphila kwethu kobungqabavu amaphesenti angu-80 ethu ayoba nobuhlungu beqolo ngezinga elithile,” esho.

Umjikelezo Wobuhlungu

Ubuhlungu beqolo abukhethi. Kokubili abenza umsebenzi odinga amandla nabasebenza emahhovisi bangaba nezinhlungu zeqolo. Abesilisa nabesifazane, abancane nabadala, bangaba izisulu zalobubuhlungu. Lapho lobuhlungu bulokhu buvuka noma buphikelela, bungathinta umsebenzi, iholo, umkhaya, nendima yomuntu emkhayeni, bubangele nokukhathazeka okungokomzwelo. Kanjani?

Incwadi ethi The Fight Against Pain iphawula ukuthi abantu bazithola besemjikelezweni wobuhlungu. Ubuhlungu obungokomzimba bubangela ukukhathazeka nokucindezeleka okungase kamuva kuholele ebuhlungwini obukhulu nakakhulu nobuphikelelayo. Ngokwesibonelo, umzali osemusha noma umondli wekhaya kungase kudingeke abhekane nokucindezela komsebenzi, umkhaya, nokwabangane ngenxa yokukhubazeka okungase kubangelwe yizinkinga zeqolo.

UPat, oneminyaka engu-35, ongunobhala owahlaselwa ubuhlungu beqolo okokuqala ngo-1986 kokuningi aba nakho kamuva uthi: “Ngithola ukuthi inkinga enkulu kunazo zonke ukuntula ukuqonda nozwela emkhayeni wakithi nakubangane bami. Abantu bavame ukubululaza ubuhlungu, bengaqondi ukuthi bungakanani ngempela ubuhlungu obuzwayo. Njengoba ungazi ukuthi ubuhlungu buyovuka nini noma kuphi, uthambekela ekungahlelini izinto eziningi. Ungase ubonakale ungenabungane, ungemukeli izimemo, ungayithathi ingane yomuntu esanda kuzalwa, ungamamatheki, ngenxa nje yokuthi uzwa ubuhlungu. Uma ubuvumela, lobuhlungu buzokulawula.”

Okwenza Iqolo Libe Buhlungu

Ingabe ubuhlungu beqolo abunakugwenywa? Yini ongayenza ukuze ubunciphise noma ubuvimbele? Kunini lapho kufanele ufune khona usizo lwezokwelapha ngenxa yeqolo lakho? Nakuba ubuhlungu beqolo obuphikelelayo bungaba uphawu lwezifo eziningi ezisemzimbeni, lengxoxo izogxila ezimbangeleni ezimbili zobuhlungu beqolo—uqwanga oluvuvukele nenkwantshu emisipheni.

Uqwanga oluvuvukele luyimbangela eyinhloko yezifo zeqolo phakathi kwabantu abasebasha nabantu abadala abaseminyakeni ephakathi. Ngesikhathi umuntu efinyelela eminyakeni yawo-20, indawo engaphakathi ethambile yaloluqwanga iyayeka ukunwebeka futhi iphelelwe umswakama, yenze ukuba uqwanga lushwabane. Kodwa lokhu ngokuvamile akububangeli ubuhlungu. Nokho, kwabanye abantu, ubuhlungu obukhulu buqala lapho ingxenye yalendawo engaphakathi ethambile ivuvukala, noma iqumba, iphumele esicutshini esinemithambo esizungezile.

Umagazini i-Fortune uyaphawula ngokuqondene naloluqwanga: “Lapho selonakele kwaze kwadlula eqophelweni elithile, ukucindezeleka okuncane—into engasho lutho njengokuthimula noma ukugoba ukuze uqhelise umsakazo—kungaba yisiqalo sobuhlungu.”

Loluqwanga lunjengama-shock absorber phakathi kwamathambo omhlandla angu-24 okuqala, noma amathambo omgogodla. Lamathambo abelethene abe esemisa okomhubhe oqondile, owumgudu womgogodla, okuhamba kuwo umfunkulu. Phakathi kwamathambo amabili omhlandla, kunembobo encane okuphuma ngayo nhlangothi zombili umqingo wemithambo yezinzwa, obizwa ngokuthi i-nerve root, usuka emgudwini. Uqwanga lungase luvuvukale bese lucindezela umthambo othile. Lokhu kucindezeleka komthambo kungaphazamisa izimpawu zezinzwa ezidlulisa imizwa eya nevela kwezinye izingxenye zomzimba.

Ngokwesibonelo, uma kuba nokucindezeleka lapho i-sciatic nerve iqala khona, kuba nobuhlungu obukhulu obubizwa ngokuthi i-sciatica. Ama-nerve root amaningana avela engxenyeni engezansi yomgogodla akha i-sciatic nerve. Ohlangothini ngalunye kune-nerve root eyodwa, eyehla njalo ngemva kwethanga ngalinye ize iyofika edolweni bese ingenela kweminye imithambo yezinzwa. Lobuhlungu okuthiwa i-sciatica ngokuvamile buqala ezansi neqolo bese buhlaba enqulwini nasesinqeni behle njalo ngemva kwethanga, ngezinye izikhathi buze bufike esithweni nasonyaweni. Ngenxa yalokhu, unyawo lomuntu lungase luphelelwe amandla—okuyisimo esenza unyawo luhuduleke ngenxa yokuhluleka kwemisipha yomlenze ukuphakamisa izinzwane. Umlenze womuntu okulesisimo ungase futhi ube namahlaba, ube ndikindiki, futhi imisipha yawo ibe buthakathaka.

Uma uqwanga lucindezela ama-nerve root kuyi-cauda equina, iqoqo lemithambo yezinzwa elingezansana nje kokhalo elisizana nesinye namathumbu, umuntu angase abe nezinkinga lapho echama noma ekhipha indle. Abantu abananoma yiziphi zalezizimpawu kumelwe baye kudokotela ngokushesha, ngoba zingase zibonise izinkinga ezingathi sína esimisweni sabo sezinzwa.

Lapho ifinyele nalapho yelulekile, imisipha yeqolo isizana neminye imisipha esemalungwini, yenze umgogodla ungalimali futhi ukwazi ukugobeka nokujika. Nokho, lapho ucindezelekile, umsipha ongasenamandla ungaba nenkwantshu, uqine kakhulu uze ube isigaxa esilukhuni. Njengoba zenzeka ngokuphazima kweso futhi zenza umuntu angakwazi nokunyakaza okwesikhashana, lezigameko zenkwantshu emisipheni yeqolo zingaletha ubuhlungu. Omunye onalenkinga uchaza lobubuhlungu “njengokugadla okuphindelelayo kokuzamazama komhlaba eqolo lakho.”

Odokotela bayavuma ukuthi inkwantshu yemisipha iba khona ukuze ivimbela ukonakala okwengeziwe emisipheni yomuntu ebuthakathaka. Incwadi ye-Time-Life, ethi The Fit Back, iyaphawula: “Ngokuthi yenze iqolo lingakwazi nokunyakaza, inkwantshu ikuphoqelela ukuba uthathe isinyathelo esingcono sokulala. Ukwenza kanjalo akunciphisi izinga lokucindezeleka eqolo lakho kuphela, kodwa kwenza nesicubu esishile sikwazi ukuzivuselela.”

Ukuze ivimbele ukucindezeleka kweqolo ngokuvamile okubangela inkwantshu, imisipha yeqolo, isisu, neyamathanga kudingeka ihlale iqinile. Ngokwesibonelo, imisipha yesisu ethambile ingase ibangele ukucindezeleka kweqolo ngenxa yokuthi ayisekeli ngendlela efanele futhi ayikwazi ukumelana nesisindo somzimba emgogodleni. Uma imisipha yesisu isesimweni esihle, iba “ibhande lomsipha” elivimbela ingezansi leqolo ekubeni lishone phakathi. Lokhu kushona phakathi ngokweqile kwalo, kwenza amathambo omhlandla walo agudluke endaweni yawo.

Lokho Ongakwenza Ukuze Unciphise Ubuhlungu

Izici ezine ezinengxenye ekutheni ingezansi leqolo libe buhlungu ukuma kabi, ukukhuluphala, imisipha ebuthakathaka, nokucindezeleka. Imisebenzi evamile eyenziwa ngendlela engafanele, njengokuhlala, ukuma, noma ukuphakamisa, kungezinye izici ezinengxenye.

Kuhlobene kakhulu ukuma kahle nokuqina kwemisipha yesisu neqolo. Ukuma kahle kwenza imisipha ikwazi ukusebenza kahle, kuyilapho imisipha eqinile ibalulekile ukuze ume kahle. Ukuze ume kahle kudingeka umgogodla ume ngendlela yawo engokwemvelo okungukuthi umise okuka-S. Akusho ukuthi umgogodla kufanele uqonde njengothi.

Encwadini ethi Treat Your Own Back, uRobin McKenzie ubonisa ukuthi uma ukuma ngendlela engafanele sekulungisiwe, ubuhlungu okububangelayo bungaphela, futhi uyanezela: “Nokho, uma umkhuba wokuma kabi ungalungiswa, ngokuhamba kwesikhathi ubangela ushintsho endleleni amalungu ami ngayo, ayadlavuzeka kakhulu, kuphumele ekubeni asheshe aguge.”

Isisindo eseqile, ikakhulukazi esiswini, naso singalicindezela iqolo ngoba sidonsela phansi imisipha esekela iqolo. Isimiso sokuvivinya umzimba sasikhathi sonke siyisihluthulelo sokuba neqolo eliqinile nelinempilo. Ngisho noma ungasabuzwa ubuhlungu, ukuvivinya umzimba kubalulekile ngoba ubuhlungu beqolo obungasekho buvamise ukubuya kungalindelekile. Kungcono ukuba uxilongisiswe ngaphambi kokuba uqale lesisimiso. Udokotela angase asikisele izindlela zokuvivinya umzimba ezifanelekele inkinga yeqolo yomuntu ngamunye, noma angase athumele isiguli kudokotela owelapha ngokunyakazisa umzimba.

Abacwaningi abaningi bakholelwa ukuthi ukucindezeleka nakho kungabeka umuntu engozini yokuba nezinkinga zeqolo. Kwabanye abantu ukucindezeleka kungabangela inkwantshu ngoba ukucindezeleka okungadanjisiwe kuqinisa imisipha, kugcine sekunobuhlungu beqolo. Ukusingatha izinto ezibangela ukucindezeleka noma ukuziqeda kungasiza ekunciphiseni ingozi yokuba nobuhlungu beqolo.

Abantu abachitha isikhathi esiningi behlezi phansi emsebenzini noma lapho behamba amabanga amade bangahlaselwa ukucindezeleka kweqolo. Ngokokuhlola okwenziwa eSweden, lapho uhlezi phansi isisindo esikhulu sehlela ezansi neqolo. Ngeshwa, lengozi ikhuliswa ukusetshenziswa kwezihlalo zasemahhovisi ezinokokuqhiyamisa iqolo okunganelisi. Kungase kube usizo ukuba ngezikhathi ezithile usukume uthi ukuhambahamba imizuzu embalwa.

Lapho abantu bephakamisa izinto ezisindayo noma ngisho nazo ezilula, kumelwe bagweme ukusebenzisa imisipha yabo yeqolo. Kusikiselwa ukuba ugobe amadolo lapho uphakamisa okuthile ukuze imisipha yeqolo ingathwali wonke umthwalo.

Umuntu oma kabi uma esebenza naye angase abe yisisulu sezinkinga zeqolo. Izisebenzi zasemishinini okudlula kuyo imikhiqizo, abahlengikazi, abasebenza ngogesi, abalondolozi bamakhaya, nabalimi bonke kudingeka bagobe isikhathi eside lapho benza imisebenzi yabo. Ukuze banciphise ingozi yokulimala iqolo, odokotela abelapha ngokunyakazisa umzimba batusa ukuba bade bephumula noma beshintsha indlela yokuma. Abantu abama isikhathi eside kutuswa ukuba basebenzise ibhentshi elincane noma okunye kokubeka izinyawo bese bethi ukuphakamisa unyawo olulodwa ukuze ingezansi leqolo liqonde.

Ukufuna Ikhambi

Kwabaningi balabo abahlaselwa ubuhlungu beqolo obubangelwa izinkinga zemisipha, odokotela batusa indlela yokwelapha elula—ukulala, ukusetshenziswa kwento eshisayo, ukuhlikihlwa, ukuvivinya umzimba, futhi, ekuqaleni, izidakamizwa ezidambisa izinhlungu nokufuthelana. Ngokuqondene nalokhu kwamuva, UDkt. Mark Brown wase-University of Miami School of Medicine uyaxwayisa. Uphawula ukuthi e-United States, ukusetshenziswa kwezidakamizwa isikhathi eside kuyimbangela enkulu yobuhlungu beqolo, uma kubhekwa imiphumela emibi yemithi. Abantu kudingeka bagweme isimo sokubekezelela isidakamizwa, okungaphumela ekusisebenziseni ngokweqile, mhlawumbe kuze kubangele ukulutheka.

Ukuya ezindaweni ezelapha ngokunyakazisa umzimba nezisebenzisa indlela yokwelapha okuthiwa i-chiropractic nakho kungase kunikeze usizo nokukhululeka kwabanezinkinga zeqolo. Iphephandaba elithi HealthFacts, liphawula ukuthi kuzo zonke iziguli ezilashelwa iqolo ezimbili kwezintathu zisebenzisa lendlela yokwelapha okuthiwa yi-chiropractic e-United States.

Kungase kudingeke kwenziwe ukuhlinza ukuze kulungiswe izinkinga noma kuncishiswe ubuhlungu obuhambisana noqwanga oluvuvukele. Nokho, ngokuvamile, odokotela bayotusa kuqala indlela yokwelapha elula kwabaningi abaphethwe iqolo. Abantu abatshelwa ukuthi badinga ukuhlinzwa kungakuhle bathole umbono kadokotela wesibili noma wesithathu.

Ezigidini eziningi zezisulu, ubuhlungu beqolo basikhathi sonke kodwa obubekezelekayo buyingxenye yokuphila. Abaningi bamane bazinikele ebuhlungwini kodwa bazame ukungabuvumeli ukuba buphazamise imisebenzi yansuku zonke. Bayazazi izici ezibangela ubuhlungu bese bethatha izinyathelo zokubuvimbela noma ukulwisana nabo. Bavivinya umzimba njalo, balondoloze isisindo esifanelekile, bathuthukise indlela abama ngayo, futhi banciphise ukucindezeleka ekuphileni kwabo. Naphezu kobuhlungu obulokhu buvuka ngenxa yoqwanga oluvuvukele nangenxa yenkwantshu emisipheni, uKaren, oshiwo ekuqaleni, ngenjabulo unesimiso esimgcina ematasa, njengoba echitha isikhathi esiningi emsebenzini woFakazi BakaJehova wokushumayela nokufundisa. NjengoKaren, abaningi abahlushwa iqolo bagcina isimo sengqondo esiqondile futhi balwela ukulawula ubuhlungu beqolo labo.

[Ibhokisi ekhasini 24]

Usizo Lokuvimbela Ubuhlungu Beqolo

☞ Gwema ukuphakamisa into ngokushesha nangamawala. Kunokuba ukhothame, goba amadolo.

☞ Cela usizo lapho uphakamisa izinto ezisindayo.

☞ Lapho uphethe imithwalo eminingi, yenza uhlangothi ngalunye lusinde ngendlela efanayo. Uma uphethe into eyodwa esindayo, yibambele ngaphambili ngazo zombili izandla, uyisondeze emzimbeni. Uma uyiphethe ngohlangothi olulodwa, shintshashintsha izinhlangothi.

☞ Uma uhamba, sebenzisa isikhwama somthwalo esilahlwayo noma isikhwama esilula esigaxwayo.

☞ Lapho ukhipha izimpahla ngemuva emotweni, zisondeze emzimbeni ngaphambi kokuba uziphakamise.

☞ Lapho ushanela, sebenzisa umshanelo omude. Kunokuba ugobe ukuze ushanele izindawo ezingaphansi, guqa ngedolo elilodwa phezu kwendwangu. Uma kumelwe ugobe, bambelela entweni ethile ngesandla esisodwa, uma kungenzeka.

☞ Lapho wenza umsebenzi wasehhovisi, shintsha ukuhlala edeskini ngokuma endaweni yokusebenzela ephakeme ngokulingene.

☞ Guqa ngamadolo lapho usebenza engadini, futhi uhlukanise umsebenzi ngezigaba ezincane. Lapho umile ungagobi.

☞ Vivinya iqolo njalo ngisho noma kungaba imizuzu engu-10 kuya kwengu-15 ngosuku. Uma usumdala zivivinye ngokusesilinganisweni.

☞ Lapho wendlula umbhede, guqa embhedeni ngedolo elilodwa, futhi ubambelele ngengalo eyodwa lapho welulela enye kolunye uhlangothi lombhede. Lapho welula amashidi noma uwashutheka kumatilasi, guqa phansi ohlangothini ngalunye lombhede.

☞ Lapho ushayela imoto amabanga amade, yiba nezindawo zokuphumula. Uma umhlane wesihlalo semoto ungagculisi, sebenzisa umcamelo ukuze ugcwalise isikhala lapho isihlalo singafinyeleli khona emanyongeni ngendlela efanelekile.

☞ Ungagijimi endaweni eqinile lapho uvivinya umzimba. Faka izicathulo ezifanelekile zokugijima.

☞ Sebenzisa umcamelo no-ma okunye okusekela iqolo lapho uhlezi esihlalweni esinethezekile noma kusofa. Sukuma kancane, usebenzisa izinyawo zakho ukuze uphakame.

☞ Uma uchitha amahora amaningi uhlezi phansi emsebenzini, thola isihlalo esinengemuva elakheke kahle. Sukuma uhambahambe ngezikhathi ezithile.

☞ Ungagobi isikhathi eside ekhabetheni lamafayili, kodwa hlala esihlalweni uma kungenzeka.

☞ Uma kudingeka ufake izicathulo ezinesithende esiphakeme phakathi nosuku, phatha ezinye ezinethezeke kakhudlwana ukuze ushintshe ngazo uma kungenzeka.