Kutsetsereka kwa vertebra? Maseŵero osavuta ochitira kunyumba a spondylolisthesis

Kodi nthawi zambiri mumamva kupweteka kwa msana, makamaka m'munsi mwa msana? Kodi ululuwu nthawi zina umamveka ngati ukuyenda kuchokera kumbuyo kwanu kupita ku miyendo yanu? Chimodzi mwa zifukwa zomwe zimayambitsa izi ndi matenda omwe amadziwika kuti spondylolisthesis . Musachite mantha ndi dzinali, si loopsa monga momwe mungaganizire. Lero, tiyeni tikambirane mwachidule, komanso tiphunzire za masewera olimbitsa thupi omwe mungachite kunyumba kuti muchepetse ululuwu.

Kodi Spondylolisthesis kwenikweni ndi chiyani?

Mwachidule, apa ndi pamene vertebra, kapena fupa, m'msana mwathu limatsetsereka pang'ono kuchokera pomwe liyenera kukhala. Taganizirani ngati njerwa yomwe ili pakhoma la njerwa yomwe yayikidwa pamwamba pa inzake. Kutsetsereka kumeneku kwa fupa m'msana kumabweretsa ululu pokanikiza mitsempha yozungulira.

Msana wathu umapangidwa ndi mafupa a msana, umodzi pamwamba pa wina. Pakati pa mafupa awiriwa pali ma cushion ofewa, ofanana ndi jelly otchedwa intervertebral discs. Izi zimagwira ntchito ngati zoziziritsa kukhosi m'galimoto. Zimateteza mafupa kuti asakhudzene ndipo zimapangitsa msana wathu kusinthasintha. Mu spondylolisthesis, kulinganiza kumeneku kumatayika.

Kodi zifukwa zomwe zimayambitsa vutoli ndi ziti?

Pakhoza kukhala zifukwa zingapo za izi.

Pa milandu ina yoopsa, izi zingafunike opaleshoni. Komabe, anthu ambiri safunika opaleshoni. Nthawi zambiri, madokotala amalangiza zinthu monga physiotherapy ndi masewera olimbitsa thupi osavuta. Izi zingathandize anthu ambiri kuchepetsa ululu ndikukhala ndi moyo wabwinobwino.

Maseŵero osavuta othandiza kuchepetsa ululu

Chabwino, tiyeni tiwone masewera olimbitsa thupi otetezeka komanso osavuta omwe mungachite kunyumba. Kumbukirani, masewera olimbitsa thupi onsewa ayenera kuchitika mosamala komanso mosamala kwambiri. Simuyenera kumva kupweteka kulikonse.

1. Kuchita Masewera Olimbitsa Thupi

Izi zimalimbitsa minofu yakuya m'mimba mwanu, yotchedwa minofu yapakati pa mimba yanu. Izi zimapangitsa kuti msana wanu ukhale wolimba komanso zimachepetsa ululu.

• Gawo 1: Gonani pansi, pindani mawondo anu, ndipo ikani mapazi anu pansi.
• Gawo 2: Tsopano gwiritsani ntchito minofu yanu ya m'mimba ndikukankhira msana wanu pansi, kuganiza kuti mukukoka mchombo wanu ku msana wanu.
• Gawo 3: Dikirani kwa masekondi pafupifupi 15 ndipo pang'onopang'ono pumulani.
• Bwerezani izi kasanu kapena khumi.

2. Bondo mpaka pachifuwa

Izi zimalimbitsanso minofu ya m'mimba mwanu, zimalimbitsa msana wanu, komanso zimachepetsa ululu.

• Gawo 1: Gonani chagada, mawondo anu awerama, mapazi anu ali pansi, ndipo manja anu ali m'mbali.
• Gawo 2: Limbitsani minofu yanu ya m'mimba.
• Gawo 3: Tsopano gwirani bondo limodzi ndi manja onse awiri ndipo pang'onopang'ono libweretseni pachifuwa chanu . Gwirani kwa masekondi 5 kenako pang'onopang'ono bwererani pamalo oyambira.
• Gawo 4: Chitani chimodzimodzi ndi mwendo wina.
• Gawo 5: Pomaliza, bweretsani mawondo onse awiri pamodzi, bweretsani pachifuwa panu, gwirani kwa masekondi 5, kenako bwererani pamalo oyambira.
• Zingakhale bwino ngati mungathe kuchita izi kawiri kapena katatu, kamodzi m'mawa ndi kamodzi usiku.

3. Kukweza Manja ndi Miyendo Yokhala ndi Magawo Anayi

Izi zimatchedwanso 'Mbalame ya Mbalame'. Zimalimbitsa m'mimba, m'chiuno, m'mafupa a ntchafu, ndi minofu ya msana.

• Gawo 1: Gwadani pansi, ikani manja onse awiri pansi, ndipo gwirani ndi manja anayi onse.
• Gawo 2: Tsopano, limbitsani minofu yanu yapakati ndikukweza mwendo wanu wakumanzere molunjika kumbuyo pamene mukukweza mkono wanu wakumanja molunjika kutsogolo. Yesetsani kusunga thupi lanu pamzere umodzi.
• Gawo 3: Gwirani malo awa kwa masekondi 5, kenako pang'onopang'ono bwererani pamalo oyambira.
• Gawo 4: Tsopano chitani chimodzimodzi pogwiritsa ntchito dzanja lanu lamanzere ndi mwendo wanu wamanja.
• Bwerezani nthawi 10 mbali iliyonse.

4. Kuyambitsa minofu ya Multifidus

Izi ndi minofu yaying'ono, koma yofunika kwambiri yomwe ili pafupi ndi msana wathu. Zimatithandiza kupindika ndikuzungulira msana wathu. Anthu ambiri omwe ali ndi spondylolisthesis ali ndi minofu yofooka.

• Gawo 1: Gonani chagada. Pogwiritsa ntchito mkono wanu wapamwamba, gwirani mpata womwe uli m'mbali mwa msana wanu.
• Gawo 2: Tsopano, tangoganizani mukukoka mwendo wanu ku chifuwa chanu (koma musasunthe mwendo wanu). Mukachita izi, mudzamva minofu m'dera limenelo la dzanja lanu ikulimba. Imeneyo ndi minofu ya multifidus.
• Gawo 3: Dikirani kwa masekondi atatu kenako pumulani.
• Chitani izi ka 10. Kenako tembenukirani mbali inayo ndipo chitani ka 10 mbali inayo.

5. Kutambasula kwa Gluteal

Ngati matako anu ali olimba, amatha kuwonjezera ululu wa msana. Kutambasula kumeneku kungathandize kuchepetsa kulimbako.

• Gawo 1: Gonani chagada ndi manja anu otambasulidwa ndipo mawondo anu awerama.
• Gawo 2: Ikani bondo la mwendo umodzi pamwamba pang'ono pa bondo la mwendo wina.
• Gawo 3: Tsopano gwirani ntchafu ya mwendo wakumunsi ndi manja onse awiri ndikuikoka pang'onopang'ono kupita pachifuwa chanu mpaka mutamva kutambasula matako. Siziyenera kumva kupweteka, koma kungokoka pang'ono.
• Gawo 4: Gwirani kwa masekondi 15-30 ndipo pang'onopang'ono pumulani.
• Chitani izi katatu pa mwendo uliwonse.

6. Kutambasula kwa Hamstring

Mukakhala ndi spondylolisthesis, minofu yomwe ili kumbuyo kwa mwendo wanu (hamstrings) imatha kukhala yolimba. Izi zikamalimba, zimatha kuyambitsa kukoka msana wanu, zomwe zimapangitsa kuti ululu uwonjezere.

• Gawo 1: Khalani pansi, tambasulani miyendo yanu patsogolo panu, ndipo zala zanu zitembenuzidwe mmwamba.
• Gawo 2: Tsopano pang'onopang'ono pindani patsogolo. Pindani pang'onopang'ono mpaka mutamva kutambasula kumbuyo kwa mwendo wanu. Simukuyenera kukhudza zala zanu zamanja.
• Gawo 3: Gwirani kwa masekondi 30, kenako wongoleraninso.
• Chitani izi katatu. Nthawi iliyonse, yesani kupita patsogolo pang'ono kuposa nthawi yapita.

Samalani ndi zinthu izi mukamachita masewera olimbitsa thupi.

• Siyani ngati mukumva kupweteka: Muyenera kungotambasula pang'ono mukamachita masewera olimbitsa thupi. Ngati mukumva kupweteka kwakukulu, siyani nthawi yomweyo.
• Musamadzikakamize: Musayese kudzikakamize kuti mukhale pamalo opweteka. Ngati mukumva kupweteka, chepetsani kuchuluka kwa nthawi zomwe mumachita masewera olimbitsa thupi kapena chepetsani nthawi yomwe mumakhala pamalo oterowo.
• Pewani mayendedwe adzidzidzi: Chilichonse chiyenera kuchitika modekha komanso modziletsa.
• Pewani kunyamula zolemera: Pewani kunyamula zolemera zomwe zimagwiritsa ntchito msana wanu komanso kuchita masewera olimbitsa thupi otopetsa masiku ano.
• Mukamaliza kuchita masewera olimbitsa thupi: Ngati mukumva kupweteka pang'ono mukamaliza kuchita masewera olimbitsa thupi, ikani paketi ya ayezi. Ngati ululuwo ndi waukulu kapena wopitirira, onetsetsani kuti mwaonana ndi dokotala wanu.

Musanayambe kuchita masewera olimbitsa thupi awa, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa zamaganizo kuti muwone ngati akugwirizana ndi vuto lanu.