Kei te pāngia hoki koe e te mamae e toro atu ana i tō tuara ki raro i tō waewae? (Lumbar Radiculopathy/Sciatica) - Whakamātauria ēnei mahi ngāwari

He raruraru tino whakarihariha mō te tini o te tangata ko te mamae e ahu mai ana i te tuara, mā roto i te papa, ki raro i te waewae. E kīia ana tēnei e ētahi ko te 'uaua hiriwa'. Mēnā ka mamae te waewae, ka ngenge pea, ka heke rānei te mamae i te waewae. Tērā ētahi wā kāore e taea e koe te mahi tika i ō mahi o ia rā nā tēnei mate. I roto i ngā kupu hauora, ka kīia tēnei mate ko te lumbar radiculopathy . Kua rongo pea koe i te ingoa Sciatica . Ko te tino take o tēnei ko te pupuhi o ngā wāhanga ngohengohe (ngā kōpae) i waenganui i ō tātou tuaiwi (tuarā), ka pēhi i te io tuaiwi. Nō reira, i tēnei rā, me kōrero tātou mō ētahi mahi ngāwari ka taea e koe te mahi i te kāinga hei whakaora i tēnei mamae.

Ngā mahi whakakori tinana hei whakaora i tēnei mamae

I te nuinga o te wā, ka taea e te whakakori tinana te whakaora i te mamae sciatica. Heoi, kāore e pai mō te katoa. Nō reira, he pai ake te kōrero ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana kia mōhio ai koe ki te maimoatanga pai mō tō āhua.

Ko ngā mahi whakakori tinana pai rawa atu mō tēnei kaupapa e aro nui ana ki te whakaora i tō tātou nekehanga me te whakapakari i ngā uaua o te puku/puku. Kia maumahara, ki te kore e tika te mahi i ngā mahi whakakori tinana, ka kino ake te āhua. Nō reira, he mea nui kia mōhio koe ki te mahi tika, tīmata mārire, ā, kia āta hanga tō manawanui.

Kia kite tātou he aha ngā mahi matua ka taea te mahi mō tēnei.

1. Totoro Whakapiko Hope

He mea tino nui te tiaki i te rohe hope i te wā e mahi ana i ngā mahi whakakori tinana mō te mamae o te tuara. Mā tēnei mahi ka pai ake te nekehanga o ngā hope.

• Hipanga 1: Tuatahi, whakatakotoria he whāriki, he kakahu ma rānei ki runga i te papa, ka tuturi me te turi kotahi ki runga i te papa. Pikohia tetahi atu waewae ki mua, ka whakatakoto i tō waewae ki runga i te papa.
• Hipanga 2: Inaianei, hiki ake te ringa ki runga i te taha kotahi me te turi i runga i te papa.
• Hipanga 3: Nekehia te ringa kua ara ake ki muri. Ka rongo koe i ō hope e pana ana ki mua, ā, ka tika tō tuara.
• Hipanga 4: Noho ki taua tūranga mō te 20-30 hēkona.
• Whakahoutia tēnei kia toru ngā wā. Me mahi anō hoki i tērā taha.

2. Totoro o ngā uaua o te quadriceps

Ko te tumanako kia whakapai ake i te ngāwari o te tuaiwi.

• Hipanga 1: Takoto ki runga i te papa, engari me anga ki raro.
• Hipanga 2: Whakatakotoria he tauera, he kakahu rānei ki runga i te pona waewae i te taha e tino mamae ana koe. Whakamahia inaianei hei kukume mārire i tō rekereke me tō papa ki a koe.
• Hipanga 3: Ngāna kia noho pēnei mō te meneti pea.
• E toru pea ngā wā ka taea te mahi anō i tēnei.

3. Turi ki te Uma

He tino māmā noa iho tēnei mahi whakakori tinana. Ka totoro pai te tuara o raro. Ka taea te whakaora i ētahi mate o te tuaiwi (hei tauira, te spondylolisthesis ).

• Hipanga 1: Takoto ki runga i te papa, pikohia ō turi.
• Hipanga 2: Kawea mai ō turi e rua ki tō uma.
• Hipanga 3: Puritia pērā mō te 5-10 hēkona.
• Hipanga 4: Me whakatakoto anō ō waewae ki te whenua, ka okioki mō tētahi wā.
• Meatia tēnei kia 5-10 ngā wā i te rā.

4. Kurī e anga whakarunga ana

He tūnga tino noa tēnei i roto i te yoga. Ka totoro te uma, ka whakapakari hoki i ngā uaua o te puku (Ka āwhina hoki ki te whakapakari i ō uaua matua .

• Hipanga 1: Takoto ki raro ki te papa.
• Hipanga 2: Kia paku te hiki i tō māhunga, ka whakatakoto i ō ringaringa ki raro i ō pakihiwi, me te anga o ō nikau ki te papa.
• Hipanga 3: Kia totoro tonu ō matimati ki muri i a koe.
• Hipanga 4: Pupuhi.
• Hipanga 5: Pēhia te papa ki ngā ringa e rua me te tihi o ō waewae, ka hiki ake i tō tinana me ō waewae i te papa.
• Hipanga 6: I a koe e tū ana i tēnei tū, kia marino tō kaki, kaua e whakakorikoria. Kia piri ō huha, kia manawa hoki.
• Hipanga 7: Puritia tēnei tūranga mō te 15 hēkona i te tīmatanga. Kātahi, i te mea ka piki haere tō kaha, whakanuia te wā ki te 30 hēkona.
• Me mahi tēnei i te kotahi i te rā. He tokomaha e mahi ana i tēnei mahi whakakori tinana i te ata hei whakamahana i ngā uaua o ō rātou tuara.

5. Te whakapakari i ngā uaua o te puku (Crunches / Curl-ups)

Ka aro tika tēnei ki ngā uaua o te puku. Ina whakakahangia ēnei, ka whakaitihia te pēhanga ki te tuaiwi, ā, ka āwhina anō hoki ki te whakamamae i te mamae o te sciatica.

• Hipanga 1: Takoto ki runga i te papa me ō ringa e anga ana ki runga.
• Hipanga 2: Pikohia ō turi ki te koki 90-tohu.
• Hipanga 3: Whakatakotoria ō kapu waewae ki runga i te whenua, kia kotahi putu te tawhiti atu i tō tinana.
• Hipanga 4: Whitihia ō ringa ki runga i tō uma, ka whakanoho ki runga ake i ō pakihiwi.
• Hipanga 5: Whakauhia ngā uaua o tō puku.
• Hipanga 6: Inaianei hiki ake ō pokohiwi i te papa.
• Hipanga 7: Kia tika tonu tō mahunga me ō pakihiwi. Kaua e kuhu tō kauae ki roto i tō uma.
• Hipanga 8: Puritia mō te 1-2 hēkona, kātahi ka ata tuku iho i a koe ki te papa.
• Meatia tēnei kia 8-12 ngā wā i te rā.

Kia tūpato ki ēnei mea i a koe e whakakorikori ana.

Hei ārai i ngā whara atu anō, ka tukuna pea koe e tō tākuta ki tētahi kaiwhakaora tinana . Mā tēnei ka mōhio koe kei te whakamahi koe i te tū tika i a koe e whakakorikori tinana ana. Ka taea e te kaiwhakaora tinana te āwhina i a koe ki te whakatau ko ēhea ngā whakakorikori tinana e pai ana mō tō āhua.

Mēnā he radiculopathy tōu, me whakaiti, me whakamutu rānei ngā mahi katoa e whakanui ana i tō mamae. Ka taea hoki e koe te whakamahi i te hukapapa me ngā putea wera hei āwhina i te whakaiti i te mamae ina pāngia koe e te mamae.