Kodi mulinso ndi ululu womwe umachokera kumbuyo kwanu kupita ku mwendo wanu? (Lumbar Radiculopathy/Sciatica) - Yesani kuchita masewera olimbitsa thupi osavuta awa

Vuto lovuta kwambiri kwa anthu ambiri ndi ululu womwe umayamba kumbuyo, m'matako, mpaka pansi pa mwendo. Anthu ena amatchanso izi 'mtsempha wasiliva'. Ndi ululu uwu, nthawi zina mwendo ungamve kupweteka, kapena kumva kungachepe mwendo. Pali nthawi zina zomwe simungathe kuchita ntchito zanu za tsiku ndi tsiku bwino chifukwa cha vutoli. Mu zamankhwala, timatcha vutoli lumbar radiculopathy . Mwina munamvapo dzina lakuti Sciatica . Chifukwa chachikulu cha izi ndi pamene ziwalo zofewa (discs) pakati pa vertebrae yathu (msana) zimatuluka, ndikukankhira mitsempha ya msana. Chifukwa chake lero, tiyeni tikambirane za masewera olimbitsa thupi osavuta omwe mungachite kunyumba kuti muchepetse ululuwu.

Zochita zolimbitsa thupi zomwe zimachepetsa ululu uwu

Nthawi zambiri, kuchita masewera olimbitsa thupi kungathandize kwambiri kuchiza ululu wa sciatica. Komabe, sizigwira ntchito kwa aliyense. Chifukwa chake, ndi bwino kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi kuti mudziwe chithandizo chabwino kwambiri cha vuto lanu.

Maseŵero olimbitsa thupi abwino kwambiri pa izi amayang'ana kwambiri pakubwezeretsa kuyenda kwathu ndi kulimbitsa minofu ya m'mimba. Kumbukirani, kuchita masewera olimbitsa thupi molakwika kungapangitse vutoli kukhala loipa kwambiri. Chifukwa chake ndikofunikira kudziwa momwe mungachitire bwino, kuyamba pang'onopang'ono, ndikulimbitsa pang'onopang'ono kupirira kwanu.

Tiyeni tiwone zomwe zingathandize pa izi.

1. Kutambasula Chiuno Chopindika

Ndikofunikira kwambiri kusamalira malo a m'chiuno pochita masewera olimbitsa thupi kuti muchepetse ululu wa msana. Masewera olimbitsa thupiwa amathandiza kuti chiuno chiziyenda bwino.

• Gawo 1: Choyamba, ikani mphasa kapena nsalu yoyera pansi, ndipo gwadani ndi bondo limodzi pansi. Pindani mwendo wina patsogolo ndikuyika phazi lanu pansi.
• Gawo 2: Tsopano, kwezani mkono molunjika mmwamba mbali yomweyo ya bondo pansi.
• Gawo 3: Sinthani mkono wokwezedwa kumbuyo pang'ono. Mudzamva chiuno chanu chikukankhira patsogolo ndipo msana wanu udzakhala wowongoka.
• Gawo 4: Khalani pamalo amenewo kwa masekondi pafupifupi 20-30.
• Bwerezani izi katatu. Chitani chimodzimodzi mbali inayo.

2. Kutambasula kwa Quadriceps

Chiyembekezo ndi chakuti msana uzitha kusinthasintha .

• Gawo 1: Gona pansi, koma chafufumimba.
• Gawo 2: Ikani thaulo kapena nsalu pamwamba pa bondo la mwendo kumbali yomwe mumamva kupweteka kwambiri. Tsopano gwiritsani ntchito kukoka chidendene chanu pang'onopang'ono ndikukugwirirani.
• Gawo 3: Yesani kukhala chonchi kwa mphindi imodzi.
• Izi zitha kubwerezedwa pafupifupi katatu.

3. Mawondo mpaka pachifuwa

Iyi ndi masewera olimbitsa thupi osavuta kwambiri. Amatambasula bwino msana wapansi. Angathandize kuchepetsa matenda ena a msana (monga spondylolisthesis ).

• Gawo 1: Gonani pansi molunjika ndipo pindani mawondo anu.
• Gawo 2: Tsopano bweretsani mawondo anu onse awiri pachifuwa panu.
• Gawo 3: Gwirani choncho kwa masekondi pafupifupi 5-10.
• Gawo 4: Apanso, ikani mapazi anu pansi ndipo mupumule kwakanthawi.
• Chitani izi pafupifupi nthawi 5-10 patsiku.

4. Galu Woyang'ana Mmwamba

Iyi ndi njira yodziwika kwambiri mu yoga. Imatambasula chifuwa komanso imalimbitsa minofu ya m'mimba (Zimathandizanso kulimbitsa minofu ya m'kati mwa thupi lanu .

• Gawo 1: Gona pansi chafufumimba.
• Gawo 2: Kwezani mutu wanu pang'ono ndikuyika manja anu pansi pa mapewa anu, zikhatho zanu zikuyang'ana pansi.
• Gawo 3: Sungani zala zanu zitatambasulidwa kumbuyo kwanu.
• Gawo 4: Pumulani.
• Gawo 5: Tsopano kanikizani pansi ndi manja onse awiri ndi pamwamba pa miyendo yanu, ndikukweza thupi lanu ndi miyendo yanu kuchokera pansi.
• Gawo 6: Mukakhala mu kaimidwe aka, sungani khosi lanu lomasuka ndipo musalikakamize. Sungani ntchafu zanu zolimba ndipo pumirani.
• Gawo 7: Gwirani izi kwa masekondi pafupifupi 15 poyamba. Kenako, pamene mphamvu zanu zikuwonjezeka, onjezerani nthawiyo kufika pa masekondi 30.
• Muyenera kuchita izi kamodzi patsiku. Anthu ambiri amachita masewera olimbitsa thupi awa m'mawa kuti atenthetse minofu yawo yakumbuyo.

5. Kulimbitsa minofu ya m'mimba (Crunches / Curl-ups)

Izi zimalunjika mwachindunji ku minofu ya m'mimba. Izi zikalimbikitsidwa, kupanikizika kwa msana kumachepa, zomwe zimathandizanso kuchepetsa ululu wa sciatica.

• Gawo 1: Gonani pansi ndi manja anu akuyang'ana mmwamba.
• Gawo 2: Pindani mawondo anu pa ngodya ya madigiri 90.
• Gawo 3: Ikani mapazi anu pansi pafupifupi phazi limodzi kuchokera pa thupi lanu.
• Gawo 4: Pakani manja anu pachifuwa chanu ndipo muwaike pamwamba pa mapewa anu.
• Gawo 5: Limbitsani minofu yanu ya m'mimba.
• Gawo 6: Tsopano tulutsani mapewa anu pansi.
• Gawo 7: Sungani mutu wanu ndi mapewa anu molunjika. Musamaike chibwano chanu pachifuwa.
• Gawo 8: Dikirani kwa masekondi 1-2, kenako pang'onopang'ono dzitsitseni pansi.
• Chitani izi pafupifupi nthawi 8-12 patsiku.

Samalani ndi zinthu izi mukamachita masewera olimbitsa thupi.

Pofuna kupewa kuvulala kwina, dokotala wanu angakutumizireni kwa katswiri wa zamaganizo . Izi zidzakuthandizani kuti mugwiritse ntchito kaimidwe koyenera mukamachita masewera olimbitsa thupi. Dokotala wa zamaganizo angakuthandizeni kudziwa masewera olimbitsa thupi omwe ndi abwino kwambiri pa vuto lanu.

Mukakhala ndi matenda a radiculopathy, muyenera kuchepetsa kapena kusiya zochita zilizonse zomwe zimawonjezera ululu wanu. Muthanso kugwiritsa ntchito ayezi ndi ma heat packs kuti muchepetse ululu mukakhala ndi ululu.