Ingabe uvame ukuba nobuhlungu emhlane noma entanyeni? Mhlawumbe umhlane wakho uzizwa uqinile uma uvuka ekuseni? Noma uzizwa ubuhlungu obukhulu emhlane wakho uma uvuka ngemva kokuhlala isikhashana? Lena inkinga evamile kubantu abaningi. Sicabanga ngalokhu njengobuhlungu obulula emhlane. Kodwa ngezinye izikhathi imbangela yalobu buhlungu ingaba yinto ejulile kancane. Leso yisimo esikhuluma ngaso namuhla, esibizwa ngokuthi isifo sediski esiwohlokayo .
Iyini Isifo Se-Degenerative Disc?
Kalula nje, lesi akusona isifo, kodwa ushintsho olungokwemvelo olwenzeka emgogodleni wethu njengoba siguga. Cabanga ngama-vertebrae (amathambo emgogodleni wakho) emhlane wakho njengezitini ezibekwe phezu komunye nomunye. Phakathi kwalezi zitini, okungukuthi, phakathi kwama-vertebrae amabili, kunendawo efana nejeli esebenza njenge-'shock absorber' ukuze iwavimbe ukuthi angashayisani lapho ehamba noma ethwala isisindo. Sibiza lawa ma-disc ngokuthi `(Spinal Discs)`.
Ingxenye engaphandle yala madiski iqinile kancane, kodwa ingaphakathi liyingxenye ethambile eyakhiwe kakhulu ngamanzi. Njengoba siguga, njengoba nje ithayi emotweni liguga ngokuhamba kwesikhathi, okuqukethwe kwamanzi kula madiski kuyancipha, bese eqala ukuthamba futhi aguge. Ngemuva kwalokho leso 'sicashazi' siyanyamalala, futhi amathambo omgogodla aqala ukugudlana. Yilapho uqala khona ukuzwa ubuhlungu nokungakhululeki. Lesi simo sibizwa ngokuthi 'i-Degenerative Disc Disease'.
Ungesabi uma uzwa leli gama. Naphezu kwegama elithi "Isifo", lesi akusona isifo esibi njengomdlavuza. Yisimo esivamile esenzeka ngokuguga. Futhi kunezinto eziningi esingazenza ukuze sithole impumuzo kuso.
Ukuzivocavoca ukusiza ukuphatha ubuhlungu
Enye yezindlela ezinhle kakhulu zokuphatha ubuhlungu obubangelwa yilesi simo ukuzivocavoca umzimba. Kodwa khumbula, lokhu akuyona into okufanele uyenze ngokuzumayo. Kufanele uthintane nodokotela wakho bese uqala noma yiluphi uhlelo lokuzivocavoca ngeseluleko sakhe.
Umgomo oyinhloko wezivivinyo esikhuluma ngazo lapha ukuqinisa imisipha ezungeze umgogodla, ukwandisa ukuguquguquka kwayo, nokunciphisa ingcindezi kumathambo omgogodla. Lezi izivivinyo ezilula kakhulu ongazenza ekhaya. Into ebaluleke kakhulu ukuqala kancane bese uyeka ngokushesha uma uzwa ubuhlungu.
Nazi ezinye zalezo zivivinyo :
| Igama lokuzivocavoca | Yini esiza? | Indlela yokukwenza (ngamafuphi) |
|---|---|---|
| Ukunwebeka Kwe-Hamstring | Ukunciphisa ukuqina kwemisipha ye-hamstrings nokunciphisa ingcindezi emhlane. | Beka umlenze owodwa esihlalweni, gcina umhlane wakho uqondile, bese uthambekela phambili. |
| Ukunwetshwa Kwekati Nenkomo (Ukunwetshwa Kwekati) | Ukwandisa ukuguquguquka komgogodla kanye nezinqe nokunciphisa ingcindezi. | Gibela kuzo zonke izinyawo ezine bese ugoqa umhlane wakho phezulu naphansi. |
| Isandiso Sangemuva | Qinisa imisipha yangemuva futhi unciphise ubuhlungu. | Lala phansi, beka izandla zakho phansi, bese uphakamisa umzimba wakho ongaphezulu kancane. |
| Ukwelula Idolo Kuya Esifubeni | Ukukhulula imisipha emhlane ongezansi nokunciphisa ukucindezeleka emgogodleni. | Lala ngomhlane wakho bese udonsa idolo elilodwa kancane kancane esifubeni sakho. |
| Ukunwebeka Kwenyoni Nenja | Ukuthuthukisa ibhalansi yomzimba, amandla esinqe, ethangeni kanye nasemhlane. | Gibela kuzo zonke izinyawo ezine bese welula ingalo eyodwa nomlenze ophambene ngesikhathi esisodwa. |
1. Ukunweba imisipha ngemuva kwethanga (ukwelula imisipha ngemuva kwethanga)
Ubuhlungu bomhlane babantu abaningi bubangelwa imisipha yemisipha eqinile, etholakala ngemuva kwethanga. Uma le misipha iqinile, ibeka umthwalo ongadingekile emhlane ongezansi. Kulungile, ake sibone ukuthi singakwenza kanjani lokhu.
- Okokuqala, yima phambi kwendawo ephakeme kancane, njengesihlalo, ekhoneni lombhede, noma isitebhisi.
- Manje gcina omunye wemilenze yakho uqondile bese ubeka isithende sakho kuleyo ndawo ephakeme. Kubaluleke kakhulu ukugcina umhlane wakho uqondile.
- Okulandelayo, ugcine umhlane wakho uqondile, gobisa kancane umzimba wakho ongaphezulu phambili, uye emlenzeni ophezu kwawo. Goba uze uzizwe welula kahle ngemuva kwethanga lakho. Ungagobi kuze kube yilapho kubuhlungu.
- Bamba cishe imizuzwana engama-30, bese uqonda kancane kancane bese wenza okufanayo ngomunye umlenze.
- Yenza lokhu cishe kathathu, ushintshana izinhlangothi.
2. Ukunwetshwa Kwekati Nenkomo
Lokhu kuwukuzivocavoca okunempilo kakhulu komgogodla. Kunciphisa ukuqina komhlane futhi kunikeza ukuguquguquka okuhle.
- Okokuqala, gibela ngezinyawo ezine izandla namadolo akho phansi. Izandla zakho kufanele zihambisane kahle namahlombe akho futhi amadolo akho kufanele ahambisane kahle nezinqe zakho.
- Manje, njengoba uphefumula, donsela isisu sakho phansi bese uphakamisa ikhanda lakho nezinqe zakho phezulu (njengenkomo).
- Okulandelayo, njengoba ukhipha umoya, phakamisa umhlane wakho phezulu ngokushesha (njengekati elithukuthele). Kulokhu, beka isilevu sakho esifubeni sakho.
- Yenza lokhu kancane kancane, phezulu naphansi, cishe izikhathi eziyi-10-15. Kungcono uma ungakwenza kabili noma kathathu ngosuku.
3. Isandiso Sangemuva
Lokhu kuwukuzivocavoca okulula okusiza ukuqinisa imisipha yakho yangemuva.
- Beka ingubo phansi bese ulala phansi isisu sakho singaphansi kwakho.
- Manje beka izintende zezandla zakho phansi kuzo zombili izinhlangothi zamahlombe akho.
- Phakamisa ikhanda lakho nesifuba sakho kancane phezulu. Cindezela kancane ngezandla zakho. Uzozwa ukwelula emisipheni yesisu sakho kanye nasemhlane ongezansi.
- Finyelela izinga lakho eliphezulu lokukhululeka, bamba cishe imizuzwana engama-30, bese ubuyela kancane endaweni yokuqala.
- Ungakwenza lokhu usuku lonke, noma noma nini lapho umhlane wakho uzizwa ukhathele.
4. Ukwelula idolo kuya esifubeni
Lokhu kunciphisa ukuqina kwemisipha emhlane ongezansi futhi kunikeza impumuzo enhle emgogodleni.
- Lala ubheke phansi imilenze yakho iqonde.
- Manje goba kancane idolo lakho lesokudla bese ulisondeza esifubeni sakho. Gcina omunye umlenze weluliwe.
- Bamba amadolo akho ngezandla zombili bese uwasondeza kancane esifubeni sakho. Uzozwa ukwelula okuhle emhlane wakho ongezansi.
- Bamba lesi simo cishe imizuzwana engama-30, bese welula kancane umlenze wakho bese wenza okufanayo ngomunye umlenze.
- Yenza lokhu cishe kathathu, ushintshana izinhlangothi.
5. Ukunwebeka Kwenyoni Nenja
Lokhu kuwukuzivocavoca okuhle okusiza ukuthuthukisa ibhalansi yomzimba, izinqe, amathanga kanye namandla emhlane.
- Buyela kuzo zonke izandla ezine (izandla ngaphansi kwamahlombe, amadolo ngaphansi kwezinqe).
- Qinisa imisipha yesisu sakho bese ugcina umhlane wakho uqondile.
- Manje yelula ingalo yakho yesokudla iqonde phambili. Ngesikhathi esifanayo, yelula umlenze wakho wesobunxele uqonde emuva. Zama ukugcina umzimba wakho usemgqeni owodwa.
- Bamba lesi sikhundla imizuzwana engu-8-10, bese ubuyela kancane endaweni yokuqala.
- Okulandelayo, yenza okufanayo usebenzisa isandla sakho sobunxele nomlenze wesokudla.
- Yenza lokhu okungenani kathathu, ushintshana izinhlangothi.
Qiniseka ukuthi uyazikhumbula lezi zinto lapho uzivocavoca!
Kulesi simo, kulula ukwenza ngokweqile uma uzivocavoca. Ngakho khumbula la maphuzu.
- Qala kancane: Ungenzi okuningi ngesikhathi esisodwa. Khulisa kancane kancane isikhathi kanye nemvamisa yokuzivocavoca usuku ngalunye.
- Lalela umzimba wakho: Lena yinto ebaluleke kakhulu. Vivinya umzimba kuphela uma ukhululekile. Uma uzizwa ungakhululekile noma ubuhlungu, ungaqhubeki.
- Ungazivivinyi ngenxa yobuhlungu: Uma uzwa ubuhlungu obukhulu ngenkathi wenza ukuzivocavoca, yeka ngokushesha. Lokho kuzivocavoca kungase kungakulungeli.
- Khuluma nodokotela wakho: Uma ubuhlungu bakho buba bubi kakhulu ngemva kokwenza lezi zivivinyo, noma uma uzwa ubuhlungu obusha, qiniseka ukuthi ubona udokotela wakho. Ungadinga izivivinyo ezithile noma i-physiotherapy.
Umlayezo Wokuya Nawe Ekhaya
- Isifo se-Degenerative Disc yisifo esivamile esenzeka ngokuguga. Ungasesabi ngokungadingekile.
- Ngokuzivocavoca okufanele, ungaqinisa imisipha ezungeze umhlane wakho, wandise ukuguquguquka, futhi ulawule ubuhlungu ngezinga elikhulu.
- Qala kancane njalo uma uqala ukuzivocavoca. Uma uzwa ubuhlungu nganoma yisiphi isikhathi, ungacindezeli ngaphezu kwalowo mkhawulo.
- Kubalulekile ukufuna imvume neseluleko kudokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unezinkinga zomhlane.
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