Amandla Ukuzivocavoca I-Low Back Arthritis Emhlane

Uma ujwayele ukuhola indlela yokuphila esebenzayo, ukuguqula i-osteoarthritis ephansi yakho kungabonisa inselele enkulu. Okokuqala, izimpawu zamagciwane omgogodla zivame ukwedluka uma usukuma nalapho ulala phansi. Ekumi, amandla adonsela phansi agcizelela umgogodla, ongabangela ubuhlungu. Ngayo yonke ingcindezi, ungase uzibuze ukuthi kukhona yini ongayenza ukuze usize ukuyikhulula.

Njengoba kuvela, kukhona.

U-Debbie Turczan, uMSPT, uMnyango Wezokwelapha E-Physical Therapy eNew York Presbyterian Hospital / Weill Cornell Medical Center, eNew York, uthi: " Umgogodla oqinile, kanye nemisipha eqinile emuva, kuyisihluthulelo ekulawuleni ubuhlungu be-arthritis bomgogodla ngenkathi eme. "Lezi yimisipha ehlinzeka ukuzinza okunamandla ."

Kubantu abane-arthritis yomgogodla (noma yikuphi komgogodla), i-Turczan itusa ukuqala umzimba wama-Pilates ukusiza ukunciphisa ukucindezela okuza nokuma. I-Turczan iphinde ibe ngummeli wokuzivocavoca kwamanzi .

Imisipha Enamandla Yisiza Ukuphatha Izimpawu Ze-Arthritis, Even At Rest

Uma ulele phansi, unesisindo esincane semisipha yakho, okungase kwandise ukucindezeleka, ngakho-ke, ubuhlungu.

Kodwa uma imisipha yakho iqinile, uzuza ezizindeni zabo ezisekelayo ngisho nalapho uphumule. Ukuqinisa imisipha kungase kuthuthukise ukusekela emuva kwakho, okungasiza ukuphatha ukuqhubeka kwesifo, kanye namazinga akho obuhlungu.

Ngakho iyiphi indlela engcono kakhulu yokuthola imisipha yakho emuva ukuze unciphise ukucindezeleka emgodleni wakho? Ngikhuluma noHagit Rajter, uchwepheshe wezokwelapha ku-Joint Mobility Centre eNdlini YaseNew York Yokuhlinzwa Okukhethekile, onginika uhlelo olulula lokuzivocavoca olwenzelwe ukwenza lokho nje.

Uhlelo Lokuqinisa I-Back Back Arthritis Esemhlane

Okokuqala, izwi lokuqapha: Kufanele usebenze nomhlinzeki wakho wezempilo ukuze uqiniseke ukuthi lezi zivivinyo zikulungele isimo sakho, nokuthi uyabenza ngendlela efanele.

Inguqulo eqondile, kanye nenani eliqondile lezinethi kanye ne-reps okufanele uyenze, lingase lihluka ngokuvumelana nesimo sakho somgogodla, noma yiziphi ezinye izimo zezokwelapha ongase ube nazo, nokuthi unjani. Lokhu okulandelayo kungokubhekisela okujwayelekile kuphela.

Kulezi zivivinyo, kungcono ukuthi ungabenze embhedeni. Sebenzisa umbhede noma ingubo ebhodini.

• I-Draw Draw-In Maneuve r - Kulo msebenzi olula, konke okwenzayo kufaka izidumbu zakho zomzimba ngokuzidweba ngaphakathi.
  1. Lie supine (ngemuva kwakho) ngamadolo akho egobile futhi izinyawo zakho zihlala phansi phansi.
  2. On the exhale, ulethe abs yakho ngakwesokunxele sakho.
  3. Bamba imizuzwana engu-5.
  4. Khumula i-abs yakho futhi uphumule imizuzwana engu-5. Yilokho impendulo eyodwa.

  U-Rajter uncoma ukwenza ama-20-30 aphinde abuyele kulo mdwebo-ukuhamba kanye noma kabili ngosuku ukwandisa ukuzinza kwakho kwenhliziyo.

  Ungaphinda wenze i-ab draw-in nge- inclinate ye-pelvic ehambisana nalokhu Nansi indlela:

  1. Themba ngemuva kwakho.
  2. Faka futhi uphendule emuva, okusho ukuhambisa isifuba sakho se-pubic ukuze ubheke phansi (hhayi i-plailing noma ikhanda lakho).
  3. Bamba lokhu imizuzwana engu-3.
  4. Hlaziya imizuzwana engu-3.
  5. Okulandelayo, cindezela umhlane wakho bese udonsa isisu sakho phansi (nangasentshonalanga yakho).
  6. Bamba imizuzwana engu-3, ​​bese uphumule imizuzwana engu-3.

  U-Rajter uncoma ukwenza ama-20-30 kulezi eziphindwe kabili ngosuku.

• I-Glute Bridge
  1. Qamba amanga.
  2. Vumela ikhanda lakho namahlombe uphumule. Uzosebenzisa umzimba wakho ophansi.
  3. Qinisekisa imisipha yakho yesisu kanye ne-glutes (i-gluteus maximus muscle itholakala ngemuva kwe-pelvis yakho, ngasekugcineni).
  4. Phakamisa izinkalo zakho ukuze udale umugqa oqondile kusuka emadolweni kuya emahlombe.
  5. Bamba lokhu ngamasekhondi angu-5.
  6. Woza phansi.

  Yenza ibhuloho ye-glute cishe izikhathi ezingu-20 kuya kwezi-30, izikhathi ezingu-1 kuya kwezi-2 ngosuku. (Uma wenza lokhu kabili ngosuku, yenza u-10-15 isikhathi ngasinye. Ngamanye amazwi, ungayidluli.)

• Inja yezinyoni nge-Arm kanye / noma i-Leg Elevation
  1. Qala ezandleni zakho nasemadolweni (wonke ama-four).
  2. Beka i-trunk yakho kwelinye elihle, elide. Lokhu kubizwa ngokuthi umgogodla we-neutral.
  3. Qala ngokuphakamisa ingalo eyodwa, kodwa gcina i-trunk yakho igxilile. Beka futhi phansi.
  4. Uma uqiniseka ukuthi ungaphakamisa ingalo eyodwa ngaphandle kokuhambisa isiqu sakho, zama nge-lift lift.
  5. Ngemuva kokuthi uqaphele ukuphakama komlenze, zama ukuphakamisa ingalo eyodwa nomlenze ohlukile ngesikhathi esisodwa, futhi ugcine isiqu sakho sihleli.

  U-Rajter uxwayisa ukuba ubuke noma yikuphi ukujikeleza noma ukugubha ngemuva uma uhambisa ama-appendages akho. Lokhu kusho ukuthi umgogodla wakho awusekho hlangothi.

_Imithombo:

_{Ifoni Ingxoxo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City. September 2011.}

_{I-imeyili Ingxoxo. U-Turczan, uDebbie, uMSPT, u-Physical Therapist no-Yoga uthisha. I-New York City. September 2011.}