Ngaba uhlala uziva iintlungu zomqolo, ingakumbi kumqolo ongezantsi? Ngaba le ntlungu ngamanye amaxesha ivakala ngathi ihamba ukusuka emqolo wakho iye emilenzeni yakho? Esinye isizathu esinokubakho sesi sifo esibizwa ngokuba yi -spondylolisthesis ngokwezonyango. Musa ukoyika igama, alinabungozi njengoko unokucinga. Namhlanje, masithethe ngayo ngokulula, kwaye sifunde nangeminye imithambo onokuyenza ekhaya ukunciphisa le ntlungu.
Yintoni kanye kanye iSpondylolisthesis?
Ngamafutshane, oku kwenzeka xa ithambo lomqolo, okanye ithambo, emgogodleni wethu lityibilika kancinci ukusuka apho kufanele ukuba likhona. Cinga ngalo njengesitena eludongeni lwezitena esibekwe phezu komnye. Oku kutyibilika kwethambo emgogodleni kubangela intlungu ngokucinezela imithambo-luvo ejikeleze lona.
Umqolo wethu wenziwe ngamathambo omqolo, elinye phezu kwelinye. Phakathi kwala mathambo mabini kukho imiqamelo ethambileyo efana nejeli ebizwa ngokuba yi-intervertebral discs. La mathambo asebenza njenge-shock absorbers emotweni. Agcina amathambo engakwazi ukukhuhlana kwaye anike umqolo wethu ukuguquguquka. Kwi-spondylolisthesis, olu lungelelwaniso luyalahleka.
Ziziphi izizathu ezibangela le meko?
Kusenokuba nezizathu ezahlukeneyo zoku.
| Isizathu | Ingcaciso elula |
|---|---|
| Ukonzakala | Ukwenzakala okukhulu emgogodleni, njengokuwa okanye ingozi ngexesha lokudlala imidlalo. |
| Ukwandiswa komqolo ngokugqithisileyo | Ingabangelwa kukugoba umqolo kakhulu ngexesha lemidlalo efana nejimnastiki kunye nokuphakamisa iintsimbi. |
| Utshintsho olwenzekayo ngokweminyaka (Ukonakala) | Le meko inokwenzeka njengoko amathambo kunye neediski zomqolo zisiba buthathaka njengoko sikhula. |
| Iziphene zokuzalwa kunye nemfuza | Abanye abantu banokuzalwa benomqolo obuthathaka. Kukho ithuba lokuba unokudluliselwa kwizizukulwana ngezizukulwana. |
Kwezinye iimeko ezinzima, oku kunokufuna utyando. Nangona kunjalo, uninzi lwabantu aludingi utyando. Ngokwesiqhelo, oogqirha baqala ngokucebisa izinto ezifana ne-physiotherapy kunye nokuzilolonga okulula. Oku kunokunceda abantu abaninzi ukulawula iintlungu baze baphile ubomi obuqhelekileyo.
Ukuzilolonga okulula ukunceda ukunciphisa iintlungu
Kulungile, makhe sijonge eminye imithambo ekhuselekileyo nesebenziseka lula onokuyenza ekhaya. Khumbula, yonke le mithambo kufuneka yenziwe ngobunono nangononophelo. Akufuneki uve ntlungu.
1. Ukuzilolonga Ukuthambekela Kwesinqe
Oku kuqinisa izihlunu ezinzulu esiswini sakho, ezibizwa ngokuba zimisipha yakho ephambili . Oku kunika uzinzo olungcono kumqolo wakho kwaye kunciphisa iintlungu.
- Inyathelo 1: Lala phantsi, goba amadolo akho, uze ubeke iinyawo zakho phantsi.
- Inyathelo lesi-2: Ngoku sebenzisa izihlunu zakho zesisu uze ucinezele umqolo wakho ongezantsi phantsi, ucinga ukuba utsala inkaba yakho uye emqolo wakho.
- Inyathelo lesi-3: Bamba imizuzwana eli-15 uze uphumle kancinci.
- Phinda oku izihlandlo ezi-5 okanye ezili-10.
2. Idolo ukuya esifubeni
Oku kuqinisa izihlunu zakho ezingaphakathi, kuzinzise umqolo wakho, kwaye kunciphisa iintlungu.
- Inyathelo 1: Lala ngomqolo, amadolo agobile, iinyawo zithe tyaba phantsi, nezandla zisecaleni.
- Inyathelo lesi-2: Qinisa izihlunu zakho zesisu.
- Inyathelo lesi-3: Ngoku bamba idolo elinye ngezandla zombini uze ulisondeze kancinci esifubeni sakho . Libambe imizuzwana emi-5 uze ubuyele kancinci kwindawo yokuqala.
- Inyathelo lesi-4: Yenza okufanayo nangomlenze omnye.
- Inyathelo lesi-5: Okokugqibela, hlanganisa amadolo omabini, uwazise esifubeni sakho, ubambe imizuzwana emi-5, uze ubuyele kwindawo yokuqala.
- Kungangcono ukuba ungayenza le seti kabini okanye kathathu, kube kanye kusasa nakanye ebusuku.
3. Ukuphakamisa Ingalo Nemilenze Ngezine
Oku kukwabizwa ngokuba yi-'Bird Dog'. Kuqinisa isisu, izihlunu ezithambileyo, amathambo emilenze kunye nomqolo.
- Inyathelo 1: Guqa phantsi, ubeke izandla zombini phantsi, uze ubambe izandla ezine.
- Inyathelo lesi-2: Ngoku, qinisa izihlunu zakho zangaphakathi uze wolule umlenze wakho wasekhohlo ubuyele umva ngelixa wolula ingalo yakho yasekunene iqonde phambili. Zama ukugcina umzimba wakho umile kumgca omnye.
- Inyathelo lesi-3: Bamba le ndawo imizuzwana emi-5, uze ubuyele kancinci kwindawo yokuqala.
- Inyathelo lesi-4: Ngoku yenza okufanayo usebenzisa isandla sakho sasekhohlo nomlenze wasekunene.
- Phinda izihlandlo ezili-10 kwicala ngalinye.
4. Ukusebenza kwezihlunu ze-Multifidus
Ezi zihlunu zincinci, kodwa zibaluleke kakhulu ezikufutshane nomqolo wethu. Zisinceda sigobe kwaye sijikeleze umqolo wethu. Abantu abaninzi abane-spondylolisthesis banezihlunu ezibuthathaka.
- Inyathelo 1: Lala ngomqolo. Sebenzisa ingalo yakho engasentla, ziva umngxuma osecaleni lomqolo wakho.
- Inyathelo lesi-2: Ngoku, khawuzithelekelele utsala umlenze wakho uye esifubeni sakho (kodwa ungawushukumisi umlenze wakho). Njengoko usenza oku, uya kuziva izihlunu ezikuloo ndawo yesandla sakho ziqina. Ezo zizihlunu ze-multifidus.
- Inyathelo lesi-3: Bamba imizuzwana emi-3 uze uphumle.
- Yenza oku izihlandlo ezili-10. Emva koko jika uye kwelinye icala uze ukwenze izihlandlo ezili-10 kwelo cala.
5. Ukolula Okumangalisayo
Ukuba amathambo akho aqinile, oko kunokunyusa iintlungu zomqolo. Olu loluleko lunokunceda ekunciphiseni ukuqina kwawo.
- Inyathelo 1: Lala ngomqolo wakho iingalo zakho zoluliwe kwaye amadolo akho agobile.
- Inyathelo lesi-2: Beka iqatha lomlenze omnye ngaphezulu kancinci kwedolo lomnye umlenze.
- Inyathelo lesi-3: Ngoku bamba ithanga lomlenze ongezantsi ngezandla zombini uze ulitsale kancinci uye esifubeni sakho ude uzive ukoluka kwindawo yeempundu. Akufanele kubonakale kubuhlungu, kufuneka utsale kancinci.
- Inyathelo lesi-4: Bamba imizuzwana eli-15-30 uze uphumle kancinci.
- Yenza oku kathathu ngomlenze ngamnye.
6. Ukolula iHamstring
Xa une-spondylolisthesis, izihlunu ezingasemva komlenze wakho (ii-hamstrings) zingaqina. Xa ezi ziqina, zinokubangela imvakalelo yokutsala umqolo wakho, nto leyo eyandisa intlungu.
- Inyathelo 1: Hlala phantsi, wolule imilenze yakho phambi kwakho, uze ugcine iminwe yakho ijonge phezulu.
- Inyathelo lesi-2: Ngoku jika kancinci uye phambili. Goba kuphela ude uzive ukolula ngasemva komlenze wakho. Akunyanzelekanga ukuba uchukumise iinzwane zakho.
- Inyathelo lesi-3: Bamba imizuzwana engama-30, uze uqonde kwakhona.
- Yenza oku kathathu. Ngalo lonke ixesha, zama ukuya phambili kancinci kunexesha elidlulileyo.
Lumka kwezi zinto xa uzilolonga.
Khumbula, le mithambo yenzelwe ukunciphisa intlungu yakho, kungekhona ukuyinyusa.
- Yeka ukuba uziva iintlungu: Kufuneka uzive ukolula kancinci xa uzilolonga. Ukuba uziva iintlungu eziqatha, yeka ngoko nangoko.
- Musa ukuzinyanzela: Musa ukuzama ukuzinyanzela ukuba uhlale kwindawo ebuhlungu. Ukuba uziva iintlungu, nciphisa inani lamaxesha owenza ngawo umthambo okanye unciphise ixesha ohlala kulo.
- Ziphephe iintshukumo ezikhawulezileyo: Yonke into mayibe yenzeke ngoxolo nangokulawula.
- Kuphephe ukuphakamisa iintsimbi: Ziphephe ukuphakamisa iintsimbi ezisebenzisa umqolo wakho kwaye wenze umthambo onzima kule mihla.
- Emva kokuzilolonga: Ukuba uziva ubuhlungu emva kokuzilolonga, faka ipakethe yomkhenkce. Ukuba intlungu inzima okanye ihlala ihleli, qiniseka ukuba ubona ugqirha wakho.
Ngaphambi kokuba uqale olu qheliselo, kungcono ukuthetha nogqirha wakho okanye ingcali yezonyango ukuze ubone ukuba lufanelekile na kwimeko yakho.
Umyalezo Wokuya Ekhaya
- I-Spondylolisthesis kuxa ithambo (i-vertebra) lityibilika lisuka endaweni yalo. Oku kunokubangela iintlungu emqolo.
- Kwiimeko ezininzi, utyando alufuneki. Iintlungu zingalawulwa ngonyango lomzimba kunye nokuzilolonga ngokufanelekileyo.
- Eyona njongo yokuzilolonga kukuqinisa izihlunu eziphambili ezijikeleze umqolo kunye nokubonelela ngozinzo kumqolo.
- Akufanele uzive iintlungu ezibukhali ngelixa uzilolonga. Ukuba uziva iintlungu, yeka ngoko nangoko.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane imvume.
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