Umgogodla oshelele? Ukuzivocavoca okulula ongakwenza ekhaya nge-spondylolisthesis

Ingabe uvame ukuzwa ubuhlungu emhlane, ikakhulukazi emhlane ongezansi? Ingabe lobu buhlungu ngezinye izikhathi buzwakala sengathi buhamba kusukela emhlane wakho buyehla emilenzeni yakho? Esinye isizathu esingaba khona salokhu yisimo esaziwa ngokwezokwelapha ngokuthi i-spondylolisthesis . Ungakhathazeki ngegama, aliyona ingozi njengoba ungase ucabange. Namuhla, ake sixoxe ngakho ngamagama alula, futhi sifunde ngezinye izivivinyo ongazenza ekhaya ukuze unciphise lobu buhlungu.

Iyini ngempela i-Spondylolisthesis?

Kalula nje, lokhu kwenzeka lapho ithambo lomgogodla, noma ithambo, emgogodleni wethu lishelela kancane phambili ukusuka lapho kufanele libe khona. Cabanga ngalo njengesitini odongeni lwezitini esibekwe phezu komunye. Lokhu kushelela kwethambo emgogodleni kubangela ubuhlungu ngokucindezela imizwa ezungezile.

Umgogodla wethu wakhiwe ngama-vertebrae, elinye phezu kwelinye. Phakathi kwala mathambo amabili kukhona ama-cushion athambile, afana ne-jelly abizwa ngokuthi ama-intervertebral discs. Lawa asebenza njenge-shock absorbers emotweni. Agcina amathambo engagudlani futhi anikeze umgogodla wethu ukuguquguquka. Ku-spondylolisthesis, leli bhalansi liyalahleka.

Yiziphi izizathu zalesi simo?

Kungase kube nezizathu eziningana zalokhu.

Kwezinye izimo ezinzima kakhulu, lokhu kungadinga ukuhlinzwa. Kodwa-ke, abantu abaningi abadingi ukuhlinzwa. Ngokuvamile, odokotela baqala batusa izinto ezifana ne-physiotherapy kanye nokuzivocavoca okulula. Lokhu kungasiza abantu abaningi ukulawula ubuhlungu futhi baphile impilo evamile.

Ukuzivocavoca okulula ukusiza ukunciphisa ubuhlungu

Kulungile, ake sibheke ezinye izivivinyo eziphephile nezisebenziseka kalula ongakwenza ekhaya. Khumbula, zonke lezi zivivinyo kufanele zenziwe ngobumnene nangokucophelela. Akufanele uzizwe ubuhlungu.

1. Ukuzivocavoca Ukuthambekela Kwesinqe

Lokhu kuqinisa imisipha ejulile esiswini sakho, ebizwa ngokuthi imisipha yakho eyinhloko . Lokhu kunikeza ukuqina okungcono emgogodleni wakho futhi kunciphisa ubuhlungu.

• Isinyathelo 1: Lala phansi, goba amadolo akho, bese ubeka izinyawo zakho phansi.
• Isinyathelo sesi-2: Manje sebenzisa imisipha yesisu sakho ukuze ucindezele umhlane wakho ongezansi phansi, uzicabange ukuthi udonsa inkaba yakho uye emgogodleni wakho.
• Isinyathelo 3: Bamba imizuzwana engaba ngu-15 bese uphumula kancane.
• Phinda lokhu izikhathi ezi-5 noma ezi-10.

2. Idolo eliya esifubeni

Lokhu kuqinisa nemisipha yakho engaphakathi, kuzinzise umgogodla wakho, futhi kunciphisa ubuhlungu.

• Isinyathelo 1: Lala ngomhlane wakho, amadolo agobile, izinyawo ziphansi, nezandla zisezinhlangothini zakho.
• Isinyathelo sesi-2: Qinisa imisipha yesisu sakho.
• Isinyathelo 3: Manje bamba idolo elilodwa ngezandla zombili bese uliletha kancane esifubeni sakho . Bamba imizuzwana emi-5 bese ubuyela kancane kancane endaweni yokuqala.
• Isinyathelo 4: Yenza okufanayo ngomunye umlenze.
• Isinyathelo 5: Ekugcineni, hlanganisa amadolo womabili, uwalethe esifubeni sakho, ubambe imizuzwana emi-5, bese ubuyela esimweni sokuqala.
• Kungaba kuhle uma ungakwenza lokhu kabili noma kathathu, kanye ekuseni kanye kanye ebusuku.

3. Ukuphakamisa Ingalo Nemilenze Ngama-4

Lokhu kubizwa nangokuthi 'iNja Yezinyoni'. Kuqinisa isisu, izinqe ezigobekayo, amalunga omzimba kanye nemisipha yangemuva.

• Isinyathelo 1: Guqa phansi, beka izandla zombili phansi, bese ugibela kuzo zonke izinyawo ezine.
• Isinyathelo sesi-2: Manje, qinisa imisipha yakho yangaphakathi bese welula umlenze wakho wesobunxele uqonde emuva ngenkathi welula ingalo yakho yangakwesokudla iqonde phambili. Zama ukugcina umzimba wakho usemgqeni owodwa.
• Isinyathelo 3: Bamba lesi sikhundla imizuzwana emi-5, bese ubuyela kancane kancane endaweni yokuqala.
• Isinyathelo 4: Manje yenza okufanayo usebenzisa isandla sakho sobunxele nomlenze wakho wesokudla.
• Phinda izikhathi eziyi-10 ohlangothini ngalunye.

4. Ukusebenza kwemisipha ye-Multifidus

Lezi yimisipha emincane, kodwa ebaluleke kakhulu eseduze nomgogodla wethu. Zisisiza ukuthi sigobe futhi sijikeleze umgogodla wethu. Abantu abaningi abane-spondylolisthesis banemisipha ebuthakathaka.

• Isinyathelo 1: Lala ngomhlane wakho. Sebenzisa ingalo yakho engenhla, thinta umsele ohlangothini lomgogodla wakho.
• Isinyathelo sesi-2: Manje, cabanga udonsa umlenze wakho uye esifubeni sakho (kodwa ungawunyakazisi umlenze wakho). Njengoba wenza lokhu, uzozwa imisipha kuleyo ndawo yesandla sakho iqina. Leyo yimisipha ye-multifidus.
• Isinyathelo 3: Bamba imizuzwana emi-3 bese uphumula.
• Yenza lokhu izikhathi eziyi-10. Bese uphendukela kolunye uhlangothi bese ukwenza izikhathi eziyi-10 ngalolo hlangothi.

5. Ukwelula Okukhulu

Uma amalunga akho eqine, kungandisa ubuhlungu emhlane. Lokhu kwelula kungasiza ekunciphiseni lokho kuqina.

• Isinyathelo 1: Lala ngomhlane wakho izingalo zakho zeluliwe namadolo akho agobile.
• Isinyathelo sesi-2: Beka iqakala lomlenze owodwa ngaphezu kancane kwedolo lomlenze omunye.
• Isinyathelo sesi-3: Manje bamba ithanga lomlenze ongezansi ngezandla zombili bese ulidonsela kancane esifubeni sakho uze uzizwe welula endaweni yesinqe. Akufanele kuzwakale kubuhlungu, kuzwakale nje ukudonswa okuncane.
• Isinyathelo 4: Bamba imizuzwana eyi-15-30 bese uphumula kancane.
• Yenza lokhu kathathu ngomlenze ngamunye.

6. Ukunwetshwa Kwezinhlungu Ze ...

Uma une-spondylolisthesis, imisipha engemuva komlenze wakho (ama-hamstring) ingaba lukhuni. Uma lezi ziba lukhuni, zingabangela umuzwa wokudonsa phansi komgogodla wakho, okwandise ubuhlungu.

• Isinyathelo 1: Hlala phansi, welule imilenze yakho phambi kwakho, bese ugcina iminwe yakho ibheke phezulu.
• Isinyathelo sesi-2: Manje goba kancane phambili. Goba kuphela uze uzizwe welula ngemuva komlenze wakho. Akudingeki ukuthinta izinzwane zakho.
• Isinyathelo 3: Bamba imizuzwana engama-30, bese uphinda uqonde.
• Yenza lokhu izikhathi ezintathu. Isikhathi ngasinye, zama ukuya phambili kancane kunesikhathi esidlule.

Qaphela lezi zinto ngenkathi uzivocavoca.

• Yeka uma uzwa ubuhlungu: Kufanele uzizwe welula kancane kuphela uma uzivocavoca. Uma uzwa ubuhlungu obukhulu, yeka ngokushesha.
• Ungaziphoqeleli: Ungazami ukuziphoqelela ukuthi uhlale endaweni ebuhlungu. Uma uzwa ubuhlungu, nciphisa inani lezikhathi owenza ngazo umsebenzi noma unciphise isikhathi ohlala ngaso endaweni ethile.
• Gwema ukunyakaza okungazelelwe: Konke kufanele kwenziwe ngokuthula nangokulawula.
• Gwema ukuphakamisa izinsimbi: Gwema ukuphakamisa izinsimbi ezisebenzisa umhlane wakho nokwenza izivivinyo ezinzima kulezi zinsuku.
• Ngemva kokuzivocavoca: Uma uzizwa ubuhlungu kancane ngemva kokuzivocavoca, faka iphakethe leqhwa. Uma ubuhlungu bukhulu noma buqhubeka, qiniseka ukuthi ubona udokotela wakho.

Ngaphambi kokuqala lezi zivivinyo, kungcono ukukhuluma nodokotela wakho noma nochwepheshe wezokwelapha ukuze ubone ukuthi ziyafaneleka yini esimweni sakho.