Ingxaki ecaphukisayo kakhulu kubantu abaninzi yintlungu eqala emqolo, idlule ezimpundu, iye ezantsi emlenzeni. Abanye abantu babiza oku ngokuthi 'yi-silver vein'. Ngale ntlungu, ngamanye amaxesha umlenze unokuziva urhawuzelelwa, okanye uvakalelo lunokuncipha emlenzeni. Kukho amaxesha apho ungakwazi ukwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo ngenxa yale meko. Ngokwezonyango, le meko siyibiza ngokuba yi-lumbar radiculopathy . Usenokuba ukhe weva igama elithi Sciatica . Eyona nto ibangela oku kukuba iindawo ezithambileyo (iidiski) phakathi kwamathambo ethu (umqolo) ziphuma, zicinezele umthambo womqolo. Ke namhlanje, masithethe ngezinye iindlela ezilula onokuzenza ekhaya ukuze ufumane isiqabu kule ntlungu.
Ukuzilolonga okunciphisa le ntlungu
Kwiimeko ezininzi, umthambo unokubonelela ngoncedo olukhulu kwintlungu ye-sciatica. Nangona kunjalo, awusebenzi kuwo wonke umntu. Ke ngoko, kungcono ukuthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lomthambo ukuze ufumane unyango olufanelekileyo kwimeko yakho.
Eyona mithambo ilungileyo yokwenza oku igxile kakhulu ekubuyiseleni ukuhamba kwethu kunye nokuqinisa izihlunu zomzimba ezingaphakathi/esiswini. Khumbula, ukwenza imithambo ngendlela engafanelekanga kunokuyenza imeko ibe mandundu. Ngoko ke kubalulekile ukwazi indlela yokuyenza ngokuchanekileyo, uqale kancinci, kwaye kancinci kancinci wakhe unyamezelo lwakho.
Makhe sibone ukuba zeziphi iindlela eziphambili zokuzilolonga ezinokwenziwa koku.
| Ukuzilolonga | Injongo Ephambili |
|---|---|
| Ukolula i-Hip Flexor | Yandisa ukuguquguquka kwindawo yesinqe kwaye wenze kube lula ukunyakaza. |
| Ukolula iiQuadriceps | Ukwandisa ukuguquguquka komqolo ngokwelula izihlunu kwindawo yethanga. |
| Amadolo ukuya esifubeni | Ukolula umqolo ongezantsi nokubonelela ngokunciphisa iintlungu. |
| Inja Eya Phezulu | Ukuqinisa indawo yesifuba nokuqinisa izihlunu zesisu (umbindi). |
| IiCrunches (iiCurl-ups) | Qinisa izihlunu zesisu kwaye unciphise uxinzelelo kumqolo. |
1. Ukolula i-Hip Flexor
Kubaluleke kakhulu ukunyamekela indawo yesinqe xa usenza umthambo wokunceda iintlungu zomqolo. Olu mthambo lunceda ekwenzeni iintshukumo zesinqe zibe nempumelelo ngakumbi.
- Inyathelo 1: Okokuqala, beka umatrasi okanye ilaphu elicocekileyo phantsi, uze uguqe ngedolo elinye phantsi. Goba omnye umlenze phambili uze ubeke unyawo lwakho phantsi.
- Inyathelo lesi-2: Ngoku, phakamisa ingalo ngqo kwicala elifanayo nedolo phantsi.
- Inyathelo lesi-3: Yisa loo ngalo iphakanyisiweyo ngasemva kancinci. Uza kuziva izinqe zakho zityhalela phambili kwaye umqolo wakho uthe tye.
- Inyathelo lesi-4: Hlala kuloo ndawo malunga nemizuzwana engama-20-30.
- Phinda oku kathathu. Yenza okufanayo kwelinye icala.
2. Ukuzolula iiQuadriceps
Ithemba kukuphucula ukuguquguquka komqolo.
- Inyathelo 1: Lala phantsi, kodwa ujonge phantsi.
- Inyathelo lesi-2: Beka itawuli okanye ilaphu phezu kweqakala lomlenze kwicala apho uziva khona iintlungu ezininzi. Ngoku sebenzisa ukutsala isithende sakho kancinci uze usibuyisele kuwe.
- Inyathelo lesi-3: Zama ukuhlala ngolu hlobo malunga nomzuzu.
- Oku kunokuphindwa malunga nezihlandlo ezithathu.
3. Amadolo ukuya esifubeni
Olu luqheliselo olulula kakhulu. Luyolula kakuhle umqolo ongezantsi. Lunokunceda kwezinye iingxaki zomqolo (umz. i-spondylolisthesis ).
- Inyathelo 1: Lala ujonge phantsi uze ugobe amadolo akho.
- Inyathelo lesi-2: Ngoku sondeza amadolo akho omabini esifubeni sakho.
- Inyathelo lesi-3: Yibambe ngolo hlobo imizuzwana emi-5 ukuya kweli-10.
- Inyathelo lesi-4: Kwakhona, beka iinyawo zakho emhlabeni uze uphumle okwethutyana.
- Yenza oku malunga nezihlandlo ezi-5-10 ngemini.
4. Inja ejonge phezulu
Le yindlela eqhelekileyo yokuma kwi-yoga. Yolula indawo yesifuba kwaye iqinisa izihlunu zesisu (Ikwanceda ukuqinisa izihlunu zakho ezingundoqo .
- Inyathelo 1: Lala phantsi ngobuso.
- Inyathelo lesi-2: Phakamisa intloko yakho kancinci uze ubeke izandla zakho phantsi kwamagxa akho, iintende zijonge phantsi.
- Inyathelo lesi-3: Gcina iinzwane zakho zoluliwe ngasemva kwakho.
- Inyathelo lesi-4: Phumla.
- Inyathelo lesi-5: Ngoku cinezela phantsi ngezandla zombini kunye neentloko zemilenze yakho, uze uphakamise umzimba wakho kunye nemilenze yakho phantsi.
- Inyathelo lesi-6: Ngelixa ukule meko, gcina intamo yakho ikhululekile kwaye ungayiqinisi. Gcina amathanga akho eqinile kwaye uphefumle.
- Inyathelo lesi-7: Bamba le ndawo imizuzwana eli-15 ekuqaleni. Emva koko, njengoko amandla akho esanda, yongeza ixesha ukuya kwimizuzwana engama-30.
- Ufanele ukwenze oku kube kanye ngemini. Abantu abaninzi benza olu qheliselo kusasa ukuze bafudumale izihlunu zabo zomqolo.
5. Ukuqinisa izihlunu zesisu (iiCrunches / Curl-ups)
Oku kujoliswe ngqo kwizihlunu zesisu. Xa ezi ziqinisiwe, uxinzelelo kumqolo luyancitshiswa, nto leyo ekwanceda ekunciphiseni iintlungu ze-sciatica.
- Inyathelo 1: Lala phantsi iingalo zakho zijonge phezulu.
- Inyathelo lesi-2: Goba amadolo akho nge-engile ye-90-degree.
- Inyathelo lesi-3: Beka iintende zakho emhlabeni malunga neenyawo ukusuka emzimbeni wakho.
- Inyathelo lesi-4: Xuba iingalo zakho esifubeni sakho uze uzibeke ngaphezu kwamagxa akho.
- Inyathelo lesi-5: Qinisa izihlunu zakho zesisu.
- Inyathelo lesi-6: Ngoku phakamisa amahlombe akho phantsi.
- Inyathelo lesi-7: Gcina intloko namagxa akho ethe tye. Musa ukufaka isilevu sakho esifubeni sakho.
- Inyathelo lesi-8: Bamba imizuzwana eli-1-2, uze uzithobe kancinci ubuyele phantsi.
- Yenza oku malunga nezihlandlo ezisi-8-12 ngemini.
Lumka kwezi zinto xa uzilolonga.
Ukuthintela ukwenzakala okungakumbi, ugqirha wakho unokukuthumela kwingcali yezonyango . Oku kuya kuqinisekisa ukuba usebenzisa indlela efanelekileyo yokuma ngelixa uzilolonga. Ingcali yezonyango inokukunceda ubone ukuba zeziphi iindlela zokuzilolonga ezifanelekileyo kwimeko yakho.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva iintlungu, musa ukuzinyanzela ukuba wenze umthambo. Yeka ngoko nangoko uphumle.
Xa une-radiculopathy, kufuneka unciphise okanye uyeke nayiphi na imisebenzi eyandisa intlungu yakho. Ungasebenzisa nee-ice kunye nee-heat packs ukunceda ukunciphisa intlungu xa unentlungu.
Umyalezo Wokuya Ekhaya
- Ngaphambi kokuba uqale le mithambo, qiniseka ukuba uthetha nogqirha wakho kwaye ubuze ukuba ikulungele na.
- Ukuba intlungu iyanda ngelixa uzilolonga, yeka ngoko nangoko. Musa ukuzinyanzela ukuba uyenze.
- Ukuba awuqinisekanga ngohlobo olufanelekileyo lokwenza umthambo, cela ingcebiso kugqirha wezonyango ofanelekileyo.
- Ukuqinisa izihlunu zakho eziphambili kubaluleke kakhulu ukunciphisa iintlungu zomqolo nokuthintela ukuba zingabikho kwixesha elizayo.
- Soloko uqala kancinci. Kancinci kancinci yongeza ixesha kunye nezihlandlo zokuzilolonga. Musa ukuqala kakhulu ngaxeshanye.
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