Uninzi lwabantu lukhe lwafumana iintlungu zomqolo ubuncinane kanye ebomini babo. Ngamanye amaxesha le ntlungu ayipheleli nje emqolo, kodwa inokuvela nasezinqeni, ezantsi emlenzeni, okanye ezantsi emlenzeni, nto leyo ebangela ukuba uzive ngathi awunanto okanye uzive ngathi awunanto. Xa ubona ugqirha ngexesha elinje, kukho uvavanyo olulula kakhulu nolubaluleke kakhulu olunokwenziwa ukuze kufunyaniswe ukuba yintoni kanye ebangela oku. Namhlanje siza kuthetha ngovavanyo lweStraight Leg Raise (SLR) . Olu vavanyo ngamanye amaxesha lubizwa ngokuba yi-'Lasegue test'.
Ngamafutshane, yintoni uvavanyo lweStraight Leg Raise (SLR)?
Cinga ngemithambo-luvo eqala emqolo ukuya emilenzeni njengeentambo zombane. Ezi mithambo-luvo zihamba ngomqolo wakho. Ngamanye amaxesha, ngenxa yediski ehluthwe yi-herniated emgogodleni wakho (`Lumbar disc herniation`) okanye ezinye izizathu, le mithambo-luvo inokucinezelwa. Kulapho ke intlungu iqala ukuhamba ngemilenze yakho, njengoko bekutshiwo ngaphambili. Sikwabiza le meko ngokuthi 'Sciatica'.
Ngoko ke, uvavanyo lwe-SLR luvavanyo oluza kusetyenziswa ngugqirha wakho ukuze abone ukuba intlungu yakho ibangelwa kukuxinana komthambo okanye ingxaki yoomatshini kwizihlunu okanye amalungu akho . Iziphumo zolu vavanyo ziya kumisela unyango olungcono kuwe.
Ugqirha uza kukubuza imibuzo embalwa ngaphambi kokuba enze olu vavanyo. Umzekelo:
- Iqale nini i-cramps?
- Kudala kangakanani?
- Injani intlungu ? (umz., ukutsha, ukuhlaba, ukurhawuzelela?)
- Ingaba intlungu iyanda okanye iyancipha?
Kubaluleke kakhulu ukuphendula le mibuzo ngokunyaniseka nangokucacileyo kangangoko kunokwenzeka. Oku kuya kunceda ugqirha ukuba ayiqonde ngcono imeko yakho.
Uyenza njani le vavanyo?
Le yindlela elula kakhulu. Awuyi kuva buhlungu. Ugqirha udla ngokwenza oku ngelixa ulele etafileni yovavanyo.
1. Okokuqala, uza kucelwa ukuba ulale ngobuso ebhedini.
2. Emva koko, egcina idolo lakho lithe tye, ugqirha uza kuphakamisa kancinci umlenze obuhlungu.
3. Xa uphakamisa umlenze wakho ngale ndlela, kufuneka uxelele ugqirha wakho apho uqala khona ukuva iintlungu eziqhelekileyo (iintlungu emqolo okanye ezantsi komlenze) kwakhona .
4. Ngamanye amaxesha, ukuze atsale kancinci imithambo-luvo, ugqirha angakucela ukuba ugobe umlenze wakho uye ecaleni, okanye ugobe intamo yakho phambili.
Ukongeza kolu vavanyo luphambili, kukho ezinye iindlela ezininzi ezifana nale.
| Igama lovavanyo | Indlela yokwenza oku ilula. |
|---|---|
| Uvavanyo lokuPhakamisa imilenze ethe tye | Kule meko, ugqirha uphakamisa umlenze ophilileyo ongenantlungu . Kodwa ukuba, xa uphakamisa loo mlenze, uziva intlungu komnye umlenze wakho ebuhlungu, obu bubungqina obuqinileyo bokucinezelwa kwemithambo-luvo. |
| Uvavanyo Lokuphakamisa Umlenze Othe Tye | Baza kukwenza uhlale ebhedini, ugobe amadolo akho ukuya kuma-90 degrees, uze wolule idolo elinye. Baza kujonga ukuba oku kunokubangela iintlungu na. |
| Uvavanyo lokugoba idolo oluqhelekileyo (i-SLR eguqulweyo) | Uza kubekwa ngesisu, amadolo akho agobe ngasemva, kwaye izithende zakho zihlanganiswe zide zifikelele ezimpundu zakho. Ukuba ufumana iintlungu ethangeni lakho, oku kungabonisa ukuba unemithambo-luvo exineneyo emqolo wakho ongasentla (`L2-L3 nerve roots`). |
Kuthetha ukuthini xa uvavanyo "lulungile" kwaye "lungalunganga"?
Ngoku makhe sibone ukuba iziphumo zolu vavanyo zithini.
Ukuba uvavanyo lwe-SLR luthi lukhona...
Musa ukoyika xa usiva "ulungile." Kwizonyango, oko kuthetha ukuba uphawu oluthile luqinisekisiwe.
Uvavanyo lwe-SLR luba neziphumo ezilungileyo xa:
- Ukuba intlungu yakho eqhelekileyo (intlungu ehamba ukusuka emqolo ukuya emlenzeni) iphinda ivele xa uphakamisa umlenze wakho phakathi kwama-30 nama-70 degrees.
- Ingakumbi ukuba le ntlungu iphuma edolweni , luphawu oluqinileyo lomthambo oxineneyo.
Kubalulekile: Kuqhelekile ukuba uzive utsalwa yimisipha ye-hamstring ngasemva komlenze wakho xa uphakamisa umlenze wakho. Oku akusosizathu sokuba uvavanyo lube nobungqina bokuba lukhona. Kuhlala kukho ubungqina bokuba uvakalelwa yintlungu efanayo naleyo ubuyiva ukusuka emqolo ukuya emlenzeni .
Iziphumo ezilungileyo kusenokwenzeka ukuba zithetha ukuba unobangela wentlungu yakho yimeko yokucinezelwa kwemithambo-luvo efana ne-sciatica, i-spinal stenosis, okanye i-disc herniation.
Ukuba uvavanyo lwe-SLR alubonisi ukuba lulungile...
Uvavanyo "olungalunganga" luthetha ukuba awuzange uve iintlungu eziqhelekileyo xa uphakamisa umlenze wakho.
- Umzekelo, ukuba uneentlungu zomqolo kuphela, ngaphandle kwentlungu ephuma emlenzeni wakho, olu vavanyo lusenokuba alubonisi ukuba une-negative.
- Kwakhona, ukuba akukho ntlungu ide iphakame ngaphezu kwama-70 degrees, oko kuthathwa njengento engalunganga.
Iziphumo ezingezizo ezibonisa ukuba awunaso isifo. Oku kuthetha ukuba intlungu yakho kusenokwenzeka ukuba ayibangelwa kukuxinana komthambo. Isenokuba yintlungu kwizihlunu zakho, amalungu, okanye enye into. Ugqirha wakho uya kukuthumela kwezinye iimvavanyo ukuze kufunyanwe unobangela.
Yintoni oza kuyenza emva koko ukuba uvavanyo lubonise ukuba unayo?
Ukuba uvavanyo lwe-SLR lubonise ukuba kukho isifo, nto leyo ethetha ukuba kukho ukurhaneleka kokuba kukho uxinzelelo lwemithambo-luvo, musa ukoyika. Zininzi iindlela zonyango ezikhoyo zoku.
Eyona nto ibalulekileyo kukulandela imiyalelo kagqirha wakho ngokuchanekileyo .
Ngokwesiqhelo, ugqirha unokucebisa izinto ezifana nezi:
- Ukuphumla: Uya kucetyiswa ukuba uhlale kude nemisebenzi eyonyusa iintlungu (njengokugoba phambili, ukuphakamisa iintsimbi) okwethutyana.
- Unyango lweFiziyoloji: Oku kubaluleke kakhulu. Ingcali yeFiziyoloji iza kukufundisa imithambo ekhethekileyo yokuqinisa umqolo wakho kunye nemisipha yesisu kunye nokunciphisa uxinzelelo kwimithambo-luvo.
- Amayeza: Ugqirha wakho uza kukunika amayeza okunciphisa iintlungu nokudumba.
- Iinaliti Zomqolo: Kwabanye abantu, ukuba iintlungu zinzima kakhulu , kunikwa iinaliti ezikhethekileyo emgogodleni.
- Utyando: Utyando luyimfuneko kuphela kubantu abambalwa kakhulu , oko kukuthi, ukuba kukho iintlungu ezinzima ezingenakulawulwa ngamayeza, okanye ukuba kukho iimpawu ezinzulu ezifana notshintsho kwimikhwa yamathumbu kunye nesinyi.
Kwiimeko ezininzi, iimeko ezifana ne-sciatica ziya kusombulula malunga neeveki ezi-6 ngokuphumla ngokufanelekileyo, unyango lomzimba, kunye namayeza.
Umyalezo Wokuya Ekhaya
- Uvavanyo lweStraight Leg Raise (SLR) luvavanyo olulula nolungenazintlungu olujonga ukuba ngaba uxinzelelo lwemithambo-luvo luyimbangela yentlungu yomqolo, ingakumbi iintlungu eziphuma emlenzeni.
- Uvavanyo "olubonisa ukuba kukho intlungu eqhelekileyo eyenzekayo xa umlenze uphakanyisiwe. Oku kubonisa ukuba kukho umthambo ocinezelekileyo.
- Uvavanyo "olungalunganga" luthetha ukuba unobangela wentlungu asikokucinezelwa kwemithambo-luvo, kodwa yinto eyahlukileyo.
- Nokuba iziphumo zithini na, musa ukoyika, thetha nogqirha wakho, kwaye ulandele imiyalelo yakhe kunye nonyango ngokuchanekileyo.
- Abantu abaninzi banokuphila ngokukhawuleza ngonyango lomzimba kunye nokuphumla.
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