Amathiphu okuPhepha we-Backache Yakho - I-Butt and Back

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Amathiphu okuPhepha kwe-Backache yakho - Isibungu sakho nomhlane wakho

Iningi labantu abanemisipha emihle ephansi - noma ubuhlungu ekubuyeni kwabo okuphansi ngenxa yesikhuhlane se-muscle, ukungalungi kahle noma izinkinga zokuthutha - sebenzisa isikhathi esiningi ukwenza emuva. Lokho abakwaziyo ukuthi kokubili ukuphazamiseka nobuthakathaka emisipha ezungeze iziqhaqho kanye ne-butt cishe zidlala indima enkulu ebuhlungu babo.

Isimo Sakho Imisipha Yenqunu Yokunciphisa Ubuhlungu Bakho Emuva

Imisipha ye-Hip yilabo abasendaweni noma eduze kwe-pelvis kanye ne-butt, futhi bawela phezu kwe-hip joint. Ngale ndlela, bayashukumisa ukuhamba kwethanga, ngokuphathelene ne-hip, noma ngokuphambene, i-pelvis ehlobene nethanga. Ngenxa yokuthi isikhumba sitholakala ngaphansi kwe-back back, futhi ngenxa yokuthi umgogodla ubekwe phakathi kwamathambo amabili e-hip ngemuva, lezi zinhlanzi, uma zisebenza, zinikeza ukusekela emuva kwakho okuphansi. Uma beqina kakhulu, ikakhulu lapho abanye beqine kunabanye, kungenza ubuhlungu. Kuyinto efanayo efanayo ebuthakathaka emisipha ye-hip.

Okuhlobene: Thola i-Perfect Physiotherapist yakho

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I-Quight Tight ne-Culture of the Sedentary

Ake siqale nge-quadriceps, lelo qembu elikhulu lama-muscle elisephambi kwethanga lakho.

Iningi labantu abahamba phambili lithinta kakhulu kunezintambo zabo (izintambo ezinama-hamstrings 'ziyimifantu ephikisanayo futhi zitholakala ngemuva kwethanga lakho / phansi kwe-butt yakho.) Futhi lokhu kuyiqiniso ikakhulukazi emasikweni ethu okuhlala. Ukuhlala usuku lonke kubeka ama-quads akho e-flexion (okuholela ekutheni ukuhlukumeza komzimba okungapheliyo) kanye nezintambo zakho ezisezingeni eliphansi.

Zombili izinhlanzi kanye nezintambo zihlanganisa imisipha emibili ehlangene, okusho ukuthi kuthinta ukunyakaza kokubili isicu sakho namadolo akho. Ngenhloso yokukhulula ubuhlungu obuyisiphakamiso obuhlobene nobuhlungu be-muscle noma i-posture, umphumela lezi zinhlanzi zikhona esikhwameni ukukhathazeka kwethu okuyinhloko. Uma inkontileka ye-quads (futhi inamandla ngaphezu komsebenzi wezintambo) ingakwazi ukudonsa isikhumba sakho phambili futhi iguqule izinyathelo zakho, okungase kube nomfutho we-curve endaweni yakho ephansi. Lokhu kungaba yinye isizathu esenza ukuthi imisipha yakho yangemuva ibe nzima.

Indlela Yokulungisa Amanqamu Amandla, I-Pelvic Iningi Elikhulu Lama-Pelvic ne-Lumbar Lordosis

Kunezinyathelo ezimbili zokunciphisa ukuqhuma phambili kwekhanda lakho - nekhava elidlulele ekugcineni kwakho okuphansi. Bobabili bahilela ukukhulula ama-quads aqinile. Ngiphakamisa ukuhlanganisa izindlela njengoba zixhasana kahle.

• Sula i-Quads yakho. Ukwehlisa i-quads yakho kuyindlela eqondile kakhulu yokulwa nemiphumela yokuhlala noma olunye uhlobo lwe-quad muscle overuse.
• Qinisekisa ama-Hamstrings akho. Ukusebenza ama-hamstrings yakho kuletha phansi kwe-pelvis yakho emuva ngemuva kwethanga lakho. Kanti, lokhu kukhulisa umlenze wakho ozokwehlisa ngokwengeziwe ngaphambili, lapho i-quadriceps ikhona.

Iziqu ezinamandla (ezihlobene neqembu eliphikisanayo lezinhlanzi) zingakuholela ekufakeni okuphansi okuphansi.

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Amathiphu okuPhelela ekuPhumuleni ama-Backaches - Isimo Semizimba Yakho Yezintambo

Lapho izinkontileka ze-quadriceps ze-muscle, i- hamstrings ilula futhi ngokufanayo. Ngenkathi abantu abaningi benenhlanganisela ye-quads eqinile nezintambo ezibuthakathaka, ama-hamstrings anamandla kakhulu nawo avamile, futhi angabangela inkinga yokumiswa ebizwa ngokuthi iphansi eliphansi . Lokhu kwenzeka ngoba ama-hamstrings anamandla aletha ngemuva kwengxenye engezansi yekhanda futhi ngemuva kwethanga kuhlangane ndawonye. Lokhu, futhi, kunciphisa izinga le-lordosis emgodleni wakho we-lumbar. Lapho ijika eliphansi elingemuva liyancipha elingaphansi evamile, umphumela ungase ube ukuhlehlisa okuphansi kokubuya emuva.

Njenga-muscle we-quadriceps oqinile, kunezindlela ezimbili zokusondela ezinqenqemeni zokuzilibazisa ezikhululekile

• Sula ama-Hamstrings akho
• Qinisekisa i-Quadriceps yakho

Imisipha Yomzimba Engenamandla Ne-Back Back Yakho

Uma izintambo zakho zibuthakathaka, zingabangela ukungalungi kwe-pelvis yakho njengokuthi "uzinamathele" ekuthambekeni kwangaphakathi. Lokhu kwenzeka kakhulu kubantu abahlala emsebenzini futhi baxoxwa ngesilayidi sangaphambilini.

Amandla angama-hamstring ayisiza kakhulu ekukhuphukeni nasehla, isibonelo, lapho ukhuphuka izitebhisi noma ungena noma uphuma esihlalweni noma emotweni. Ukuzivocavoca okunye okusiza ukuqinisa iminyango ibhuloho , kodwa ungakwazi ukusondela lokhu usebenzisa amasu amaningana. Funda kabanzi: 3 Ukufinyeleleka kuma-Strong Hamstrings ne-Backy Low Back.

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Amathiphu okuPhepha okuPhuthukisa ama-Backaches - Isimo Sakho Ezingaphandle Zama-Hips

Manje ake sikhulume ngemisipha yakho yangaphandle. Leli qembu le-muscle lidlala indima enkulu ekukuvimbela ukuba uhambe ngokuya ngaphesheya, futhi uzinze isiqhwa sakho uma umile ngomlenze owodwa. (Cabanga ngalokho okwenzekayo uma uhamba noma ugijima, futhi uma wenza ukulinganisela kokuzivocavoca. Imisipha yangaphandle ye-hip inzima emsebenzini ngesikhathi semisebenzi.)

Uma abathungi beqine kakhulu, bangase bahlobise i-pelvis bebheke ngaphandle kwethanga (ngakolunye uhlangothi.) Lokhu, nakho, kungashintsha imishini ye-pelvis yakho futhi iphinde iphinde ibuyele emuva njengokuthi i-pelvis ihlezi ngapha nangapha enye. Lokhu kuvame ukubizwa ngokuthi "ukuhamba ngezintaba."

Ukuze uzivumelanise ne-hip-hiking, umgogodla ungase ujikeleze eceleni. Uma isigqoko sakho sokunene siphambuka (futhi imisipha yakho yangaphandle ivulekile, ehlangothini lwesobunxele), ijika elingaseceleni ngakwesokudla komgogodla wakho yi-convex, okungase kuqiniswe noma kusebenze ngaphezulu kwemisipha ngaphesheya. Lokhu kusho ukuthi esibonelweni sethu imisipha engxenyeni yesobunxele ye-lumbar spine cishe iyoba buthakathaka kunakwesokudla.

Lokhu kungalingani kwemisipha akuhlobene kuphela nemisipha yezintambo eziqinile kodwa kuvame ukubonwa lapho kwenzeka khona i-scoliosis, futhi. Noma ngabe yikuphi, ungase uzwe ubuhlungu emlonyeni, ubuhlungu ngemuva noma kokubili. Ukunyakaza kwakho kwe-hip kunganciphisa futhi ungase ube nzima.

Indlela Yokulungisa Imisipha Yezintambo Ne-Oblique Isiqubuzelo Sokugxila

Njengama-quads kanye nama-hamstrings, kunezindlela ezimbili zokukhulula ithanga langaphandle. Ukuze uthole imiphumela engcono kakhulu, ngiphakamisa ukuthi ngiwasebenzise ngokubambisana.

• Sula i-Hip yakho yangaphandle
• Qinisekisa Inja Yakho Ephakathi, ama-Groin Muscles. Enye indlela yokwenza lokhu ukusebenzela ibhalansi yakho emalenze eyodwa.
  

Okuhlobene: Ukufudumala ngeBhola Yokuzivocavoca

Funda kabanzi mayelana nokuthi imisipha yangaphandle ye-hip yaziwa kanjani ngokuthi abathungi be-hip bashukumisa umlenze nethanga: Gluteus Medius Muscle

_Umthombo:

_{I-Boachie-Adjei, i-O. MD, i-Scoliosis yama-Adult ne-Low Lubar Degenerative Disease kanye nesifo sokugaya. I-interview noDkt. Oheneba Boachie-Adjei Orthopedic Surgery Emeritus, Isibhedlela Sokuhlinzwa Okukhethekile. https://www.hss.edu/professional-conditions_adult-scoliosis-low-lumbar-degenerative-disease-spinal-stenosis.asp}

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Amathiphu wokuPhephelela Ukuxosha ama-Backaches - Isimo Sakho Izitho Zomzimba

Isithanga sakho sangaphakathi, noma imisipha ye-groin, eyaziwa nangokuthi i-adductors idlala indima ekumisekeni kwe-pelvic, ngakho-ke ukugxilonga komgwaqo kuchazwe kwisilayidi sangaphambilini.

Isenzo se-adductor sichaza lokho okweqhamuka kwangaphandle. Ngakho-ke lapho imisipha yangaphandle ye-hip ingena noma iqina, i-adductors ingahle iswe, noma ngokufanayo. Uma sebesebenza kahle, abasebenzisi be-adductors basiza ukulinganisela uma umile. Ziletha futhi ithanga (kanye nomkhawulo ophansi) ngaphesheya komjikelezo womzimba wakho. Kodwa uma ziba nzima, zingashintsha isikhundla sakho se-pelvic bese zihlanganisa ngaphezulu abductors, eziholele ekuthambekeni kwe-pelvic emaceleni okuthinta umgogodla (kufaka phakathi imisipha emzungeze umgogodla) ofana nalokho okuchazwe ukungalingani kwangaphandle kwe-hip muscle isilayidi sangaphambilini.

Abantu abaningi bane-adductors ebuthakathaka, nakuba beqinile. Kule nkinga, engeza ukuxhuma kwangaphakathi kwethanga kumxube wakho, kodwa ungakhohlwa ukulula , futhi.