Uyavuka yini osukwini olude esihlalweni sehhovisi bese uzizwa "wow..." bese ubamba umhlane wakho? Noma uzizwa nokuqina okuncane nobuhlungu emhlane ongezansi uma uvuka embhedeni ekuseni? Lobuhlungu bomhlane buyinkinga evamile kubantu abaningi. Ngezinye izikhathi ungase uzizwe nokuthi umhlane wakho ugobile kancane, okungukuthi, ngaphezu kancane kwezinqe, futhi kubonakala sengathi ugobile ngaphakathi. Lokhu yilokho esikubiza ngokuthi i-Lumbar Lordosis kwezokwelapha. Ubuhlungu obuvela ngenxa yalokhu ngezinye izikhathi kunzima ukubuthwala. Kodwa ungakhathazeki, kunezinto ezingenziwa ngalokhu. Ake sixoxe ngalokhu namuhla.
Kungani imisipha yethu igoba kanje?
Akukho sizathu esisodwa salokhu, kunezici eziningana ezingase zihileleke.
- Ukuma Okubi: Kalula nje, indlela esihlala ngayo nsuku zonke. Ukuhlala endaweni efanayo isikhathi eside, ikakhulukazi lapho usebenza phambi kwekhompyutha, kuyimbangela enkulu yokuma okubi. Ngokuhamba kwesikhathi, lokhu kuma okubi kungabangela ukushintsha kwesimo somgogodla.
- Ukukhulelwa: Ngesikhathi sokukhulelwa, njengoba umntwana ekhula esibelethweni, isikhungo sikamama samandla adonsela phansi siyashintsha. Njengoba isisu siqhubekela phambili, umgogodla ugoba emuva ukuze ulinganisele. Nakuba lokhu kungokwemvelo, ngezinye izikhathi kungabangela ukuba umgogodla ugobe kakhulu futhi ube buhlungu.
- Ukutheleleka: Nakuba kungavamile kakhulu, lokhu kungabangelwa nawukutheleleka kwama-disc phakathi kwamathambo omgogodla, isimo esisibiza ngokuthi i-discitis ngokwezokwelapha. Lokhu kuvame ukubangelwa ukutheleleka ngamagciwane.
- Ezinye izimbangela: Ukukhuluphala ngokweqile kanye nezinye izinkinga zamathambo nakho kungabangela lokhu.
Ukuzivocavoca kusiza kanjani kulokhu?
Izindaba ezinhle ukuthi lesi simo singalawulwa kakhulu ngokuzivocavoca okufanele. Kunemigomo emibili eyinhloko lapha.
1. Ukuqinisa imisipha: Uma uqinisa imisipha ezungeze umhlane wakho kanye nesisu (sibiza lezi misipha eyinhloko), leyo misipha inikeza ukwesekwa okuhle komgogodla wakho. Njengokubeka izinto zokusekela ezizungeze isihlahla, isisindo okufanele sithwalwe umhlane wakho wodwa siyancipha.
2. Ukuzilula: Ukuzilula kungasiza ekwandiseni ukuguquguquka kwemisipha eqinile nefinyeziwe. Lokhu akugcini nje ngokunciphisa ubuhlungu, kodwa futhi kusiza ekulungiseni ukuma komzimba.
Khumbula, uma uqala noma yikuphi ukuvivinya umzimba, kufanele uqale kancane kancane futhi kancane kancane wandise ukuqina ngokuhamba kwesikhathi. Uma uqala ngokuzumayo ukwenza ukuvivinya umzimba okunzima, ungase wenze inkinga ibe yimbi nakakhulu.
Ukuzivocavoca okulula ukusiza nge-Lumbar Lordosis
Ungakwenza kalula lokhu kuzivocavoca ekhaya. Kodwa khumbula, uma uzwa ubuhlungu, yeka ukuzivocavoca.
1. Indlela Yokudonsa Isisu
Lokhu kuyindlela elula kakhulu, kodwa ephumelelayo kakhulu. Kuvuselela imisipha yesisu ejulile esekela umgogodla.
- Isinyathelo 1: Lala ubheke phansi. Goba amadolo akho bese ubeka izinyawo zakho phansi.
- Isinyathelo sesi-2: Yehlisa i-pelvis yakho iye phambili naphambili, ume phakathi nendawo, lapho kukhululekile khona kakhulu kuwe.
- Isinyathelo 3: Phefumula kakhulu.
- Isinyathelo 4: Njengoba ukhipha umoya, donsela imisipha yesisu sakho ngasemgogodleni wakho . Njengokungathi uzama ukusunduza inkaba yakho ngasemgogodleni wakho. Kufanele uzizwe isisu sakho esingezansi sidonseka futhi singenalutho.
- Isinyathelo 5: Ngalesi sikhathi, hlola ukuthi uzizwa yini ukuqina kwezinye izingxenye zomzimba wakho, njengamahlombe akho noma intamo. Uma kukhona ukuqina, phumula leyo misipha.
Ungakwenza lokhu izikhathi eziningi ngosuku ngendlela ekulungele. Qala cishe izikhathi ezi-5 ngosuku. Uma usujwayele, ungakwenza ulele ngesisu sakho, uhleli, noma umile.
2. Ukuthambekela Kwesinqe Esihleli Ngebhola Eliqinile
Ukuze wenze lokhu uzodinga ibhola lokuqina , okuyibhola elikhulu lokuzivocavoca . Lokhu kunikeza imisipha ezungeze i-pelvis ukuzivocavoca okuhle.
- Isinyathelo 1: Hlala ebholeni lokuqina. Beka izinyawo zakho zibanzi kancane kunobubanzi bezinqe phansi. Amadolo akho kufanele agobe nge-engeli engama-degree angu-90.
- Isinyathelo sesi-2: Qinisa imisipha yesisu sakho bese ugoba umhlane wakho ongezansi (goba emuva). Bamba imizuzwana embalwa.
- Isinyathelo sesi-3: Manje gobisa umhlane wakho phambili bese uthambekisa i-pelvis yakho kolunye uhlangothi. Phinda ubambe imizuzwana embalwa.
Yenza lokhu cishe izikhathi eziyi-10 ngesikhathi. Ungakwenza nsuku zonke uma uzizwa ukhululekile.
3. Ukuzivocavoca Kwezinambuzane Ezifile
Nakuba leli gama lingase lizwakale lingavamile, lokhu kuyindlela ethandwa kakhulu yokuqinisa imisipha ezungeze isisu nomhlane. Lokhu kwandisa ukuqina komgogodla futhi kusiza ukugcina ukuma okufanele.
- Isinyathelo 1: Lala ubheke phansi. Gcina umhlane wakho ongezansi ucindezelwe phansi. Khulula ukucindezeleka emahlombe akho bese uphumula.
- Isinyathelo 2:Phakamisa izingalo zombili ziqonde phezulu. Izindololwane kufanele zibe ngaphezu kwamahlombe. Phendula izintende zibhekane.
- Isinyathelo 3: Phakamisa imilenze yomibili. Yenza i-engeli engama-degree angu-90 phakathi kwamathanga akho nemilenze yakho, amadolo akho aqonde ngqo phezu kwamanqe akho.
- Isinyathelo 4: Njengoba ukhipha umoya, yehlisa ingalo yakho yesokudla nomlenze wesobunxele ngasikhathi sinye. Kodwa ungathinti phansi. Kubaluleke kakhulu ukugcina umhlane wakho uqondile.
- Isinyathelo 5: Njengoba uphefumula, buyisela ingalo yakho nomlenze wakho endaweni yokuqala. Bese uphinda lokhu ngakolunye uhlangothi, okungukuthi, ngengalo yakho yesobunxele nomlenze wesokudla .
Lokhu kunzima kancane kunezinye izivivinyo ezimbili, ngakho-ke kungcono ukuqala kancane. Qala ngokwenza izivivinyo ezi-5 ohlangothini ngalunye. Uma usukwazi ukwenza izivivinyo ezi-5 ngqo ngaphandle kokuphakamisa umhlane wakho phansi, khulisa kancane kancane izivivinyo zibe yi-10.
| Igama lokuzivocavoca | Inhloso eyinhloko | Khumbula ikakhulukazi |
|---|---|---|
| Ukudonsa Kwesisu | Ukuvuselelwa kwemisipha yesisu ejulile esekela umgogodla. | Njengoba ukhipha umoya, donsela inkaba ngasemgogodleni. |
| Ukuthambekela Kwe-Pelvic (Ibhola Lokuzinza) | Ukwandisa ukuguquguquka kwemisipha ezungeze i-pelvis. | Ukwenza ukunyakaza ngomusa nangokulawula. |
| Ukuzivocavoca Kwezinambuzane Ezifile | Qinisa imisipha yomzimba futhi wandise ukuqina komhlane. | Gwema ukuphakamisa umhlane ongezansi phansi kulo lonke ukuzivocavoca. |
Qaphela lezi zinto ngenkathi uzivocavoca.
Lezi zivivinyo zenzelwe ukunciphisa ubuhlungu bomhlane, hhayi ukubukhulisa. Ngakho-ke cabanga nangala maphuzu.
- Uma uzizwa ungakhululekile noma ubuhlungu obukhulu ngesikhathi uzivocavoca , yeka ukuzivocavoca ngokushesha bese uphumula.
- Uma ubuhlungu bubonakala bukhula ngemva kokuzivocavoca, zama ukufaka iphakethe leqhwa kuqala bese uphumula. Uma udokotela wakho ekutusile, ungathatha uhlobo olufanele lwemithi yokunciphisa ubuhlungu (ama-NSAID) .
- Kodwa uma ubuhlungu buqhubeka ngemva kokuphumula nokwenza lezi zinto, noma uma ubuhlungu buba bukhulu, sicela ungabunaki futhi nakanjani ubone udokotela wakho ukuze akunike iseluleko. Uzokuhlola futhi akunikeze ukwelashwa neseluleko esingcono kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-Lumbar lordosis iyimbangela evamile yobuhlungu bomhlane obubangelwa ukwanda kokugoba komhlane ongezansi.
- Lokhu kungathinteka yizinto eziningana, njengokuma kabi komzimba kanye nokukhulelwa.
- Ukuzilolonga nokuqinisa umzimba okuqinisa imisipha ezungeze umhlane nesisu kunganikeza impumuzo enkulu ebuhlungwini.
- Qala kancane njalo uma uvivinya umzimba. Lalela umzimba wakho. Yeka ukuzivocavoca uma uzwa ubuhlungu.
- Uma ubuhlungu bunganciphi ngokuzivocavoca ekhaya noma bukhuphuka, ungacabangi lutho, kodwa qiniseka ukuthi uthintana nodokotela wakho ukuze uthole iseluleko.
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