Inkinga ecasula kakhulu kubantu abaningi ubuhlungu obuqala ngemuva, budlule ezinqeni, buye phansi emlenzeni. Abanye abantu babiza lokhu ngokuthi 'umthambo wesiliva'. Ngalobu buhlungu, ngezinye izikhathi umlenze ungase uzizwe uthuthumela, noma umuzwa ungase unciphe emlenzeni. Kunezikhathi lapho ungakwazi ukwenza imisebenzi yakho yansuku zonke kahle ngenxa yalesi simo. Ngokwezokwelapha, lesi simo sibizwa ngokuthi i-lumbar radiculopathy . Kungenzeka ukuthi uke wezwa igama elithi Sciatica . Imbangela enkulu yalokhu yilapho izingxenye ezithambile (ama-disc) phakathi kwamathambo ethu (umgogodla) ziqhuma, zicindezela inzwa yomgogodla. Ngakho-ke namuhla, ake sixoxe ngezinye izivivinyo ezilula ongazenza ekhaya ukuze uthole impumuzo kulobu buhlungu.
Ukuzivocavoca okuqeda ubuhlungu
Ezimweni eziningi, ukuzivocavoca kunganikeza impumuzo ebalulekile ebuhlungwini be-sciatica. Kodwa-ke, akusebenzi kuwo wonke umuntu. Ngakho-ke, kungcono ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ukuze uthole ukwelashwa okungcono kakhulu kwesimo sakho.
Ukuzivocavoca okungcono kakhulu kwalokhu kugxile kakhulu ekubuyiseleni ukunyakaza kwethu nokuqinisa imisipha yesisu/yesisu. Khumbula, ukwenza izivivinyo ngendlela engafanele kungenza isimo sibe sibi kakhulu. Ngakho-ke kubalulekile ukwazi ukuthi ungakwenza kanjani ngendlela efanele, uqale kancane kancane, futhi kancane kancane wakhe ukukhuthazela kwakho.
Ake sibone ukuthi yiziphi izivivinyo eziyinhloko ezingenziwa kulokhu.
| Ukuzivocavoca umzimba | Inhloso Eyinhloko |
|---|---|
| Ukunwebeka Kwesinqe Okugoqekayo | Khulisa ukuguquguquka endaweni yesinqe futhi wenze kube lula ukunyakaza. |
| Ukunwebeka kwe-Quadriceps | Ukwandisa ukuguquguquka komhlane ngokwelula imisipha endaweni yethanga. |
| Amadolo aya esifubeni | Ukwelula umhlane ongezansi nokunikeza ukukhululeka ebuhlungwini. |
| Inja Eya phezulu | Ukuqinisa indawo yesifuba nokuqinisa imisipha yesisu (i-core). |
| Ama-Crunches (ama-curl-up) | Qinisa imisipha yesisu futhi wehlise ingcindezi emgogodleni. |
1. Ukunwebeka Kwesinqe Okugoqekayo
Kubaluleke kakhulu ukunakekela indawo yesinqe uma wenza izivivinyo zobuhlungu bomhlane. Lokhu kuzivocavoca kusiza ukwenza ukunyakaza kwesinqe kube ngcono.
- Isinyathelo 1: Okokuqala, beka umata noma indwangu ehlanzekile phansi, bese uguqa ngedolo elilodwa phansi. Goba omunye umlenze phambili bese ubeka unyawo lwakho phansi.
- Isinyathelo sesi-2: Manje, phakamisa ingalo iqonde phezulu ohlangothini olufanayo nedolo phansi.
- Isinyathelo sesi-3: Hambisa ingalo ephakanyisiwe emuva kancane. Uzozwa izinqe zakho zisunduza phambili kanye nomhlane wakho uqonde.
- Isinyathelo 4: Hlala kuleso simo cishe imizuzwana engama-20-30.
- Phinda lokhu cishe kathathu. Yenza okufanayo ngakolunye uhlangothi.
2. Ukunwebeka kwe-Quadriceps
Ithemba liwukuthuthukisa ukuguquguquka komgogodla.
- Isinyathelo 1: Lala phansi, kodwa ubheke phansi.
- Isinyathelo sesi-2: Beka ithawula noma indwangu phezu kweqakala lomlenze ohlangothini lapho uzwa khona ubuhlungu obukhulu. Manje sebenzisa ukuze udonse isithende sakho kancane bese usidonsela kuwe.
- Isinyathelo 3: Zama ukuhlala kanje cishe umzuzu.
- Lokhu kungaphindwa cishe izikhathi ezintathu.
3. Amadolo aya esifubeni
Lokhu kuwukuzivocavoca okulula kakhulu. Kwelula umhlane ongezansi kahle. Kunganikeza impumuzo kwezinye izimo zomgogodla (isib. i-spondylolisthesis ).
- Isinyathelo 1: Lala ubheke phansi bese ugoba amadolo akho.
- Isinyathelo sesi-2: Manje sondeza amadolo akho womabili esifubeni sakho.
- Isinyathelo 3: Yibambe kanjalo imizuzwana engaba ngu-5-10.
- Isinyathelo 4: Futhi, beka izinyawo zakho phansi bese uphumula isikhashana.
- Yenza lokhu cishe izikhathi ezingu-5-10 ngosuku.
4. Inja ebheke phezulu
Lokhu kuyindlela evamile kakhulu kwi-yoga. Kwelula indawo yesifuba futhi kuqinise nemisipha yesisu (Kuphinde kusize ekuqiniseni imisipha yakho engaphakathi .
- Isinyathelo 1: Lala phansi ubheke phansi.
- Isinyathelo sesi-2: Phakamisa ikhanda lakho kancane bese ubeka izandla zakho ngaphansi kwamahlombe akho, izintende zibheke phansi.
- Isinyathelo sesi-3: Gcina izinzwane zakho zivulekile ngemuva kwakho.
- Isinyathelo 4: Khipha umoya.
- Isinyathelo 5: Manje cindezela phansi ngezandla zombili kanye nezingxenye zemilenze yakho, bese uphakamisa umzimba wakho kanye nemilenze yakho phansi.
- Isinyathelo 6: Ngesikhathi ukulesi simo, gcina intamo yakho ikhululekile futhi ungayiqinisi. Gcina amathanga akho eqinile futhi uphefumule.
- Isinyathelo 7: Bamba lesi simo cishe imizuzwana eyi-15 ekuqaleni. Bese, njengoba amandla akho ekhula, khulisa isikhathi sibe yimizuzwana engama-30.
- Kufanele ukwenze lokhu kanye ngosuku. Abantu abaningi benza lo msebenzi ekuseni ukuze bafudumale imisipha yabo yangemuva.
5. Ukuqinisa imisipha yesisu (ama-Crunches / ama-Curl-up)
Lokhu kuhlose ngqo imisipha yesisu. Uma lokhu kuqiniswa, ingcindezi emgogodleni iyancishiswa, okusiza futhi ekunciphiseni ubuhlungu be-sciatica.
- Isinyathelo 1: Lala phansi izingalo zakho zibheke phezulu.
- Isinyathelo sesi-2: Goba amadolo akho nge-engeli engama-degree angu-90.
- Isinyathelo sesi-3: Beka amathe akho phansi cishe ngenyawo ukusuka emzimbeni wakho.
- Isinyathelo sesi-4: Qondanisa izingalo zakho esifubeni sakho bese uzibeka ngaphezu kwamahlombe akho.
- Isinyathelo 5: Qinisa imisipha yesisu sakho.
- Isinyathelo 6: Manje phakamisa amahlombe akho phansi.
- Isinyathelo 7: Gcina ikhanda lakho namahlombe akho eqondile. Ungafaki isilevu sakho esifubeni sakho.
- Isinyathelo 8: Bamba imizuzwana engu-1-2, bese wehlisa kancane phansi.
- Yenza lokhu cishe izikhathi ezingu-8-12 ngosuku.
Qaphela lezi zinto ngenkathi uzivocavoca.
Ukuze uvimbele ukulimala okwengeziwe, udokotela wakho angakudlulisela kudokotela wezokwelapha ngokomzimba . Lokhu kuzoqinisekisa ukuthi usebenzisa ukuma okufanele ngenkathi uzivocavoca. Udokotela wezokwelapha ngokomzimba angakusiza ukuthi unqume ukuthi yikuphi ukuzivocavoca okufanele isimo sakho.
Into ebaluleke kakhulu ukulalela umzimba wakho. Uma uzwa ubuhlungu, ungaphoqeleli ukuvivinya umzimba. Yeka ngokushesha bese uphumula.
Uma une-radiculopathy, kufanele unciphise noma uyeke noma yimiphi imisebenzi eyandisa ubuhlungu bakho. Ungasebenzisa futhi ama-ice kanye nama-heat packs ukusiza ukunciphisa ubuhlungu uma unezinhlungu.
Umlayezo Wokuya Nawe Ekhaya
- Ngaphambi kokuqala lezi zivivinyo, qiniseka ukuthi ukhuluma nodokotela wakho bese umbuza ukuthi zikulungele yini.
- Uma ubuhlungu bukhula ngesikhathi uzivocavoca, yeka ngokushesha. Ungaziphoqeleli ukukwenza.
- Uma ungaqiniseki ngendlela efanele yokwenza ukuzivocavoca, cela iseluleko kuchwepheshe wezokwelapha ngokomzimba oqeqeshiwe.
- Ukuqinisa imisipha yakho eyinhloko kubaluleke kakhulu ukunciphisa ubuhlungu bomhlane nokuvimbela ukuthi bungenzeki esikhathini esizayo.
- Qala kancane kancane. Khulisa kancane kancane isikhathi kanye nezikhathi zokuzivocavoca. Ungaqali konke ngesikhathi esisodwa.
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