Ukwelapha Ngokuphumelelayo Umhlane Wakho Omusha Neyomlenze
Ukuzivocavoca ohlangothini oluthile kuyindlela ongayenza ukuze ubuyele emuva ukuze usize ukuphuza ubuhlungu emuva noma u- sciatica ohlangothini olulodwa ngemuva kwakho. Ukuzivocavoca okunye okuvame ukusetshenziselwa abahlinzeka ngemithi abenza iMcKenzie Method.
Uma unezinhlungu eziphansi emuva noma i-sciatica, khona-ke ungathunyelwa ekwelapheni ngokomzimba ukuze usize ukunciphisa ubuhlungu bakho futhi uthuthukise ukuhamba nokusebenza kwakho jikelele.
Umhlinzeki wakho wezokwelapha uzomisa umzimba futhi akufundise ukuthi ungahlala kanjani nokuhamba okulungile ukukusiza ukuphatha inkinga yakho.
Nakuba izindlela zokwelapha ezifana nokushisa noma iqhwa zingase zenzeke okwesikhashana, ukuzivocavoca kanye nokulungiswa kwangasese ziyizinto zakho eziyinhloko zokunakekela izinkinga zakho. Ngokufunda izinto ezifanele ukwenziwa (nokuthi yini okufanele ungayenzi ), ungaphatha inkinga yakho ngokuzimela. Ngaleyo ndlela, uma ubuhlungu bakho bubuyela emuva esikhathini esizayo, uzokwazi ukuthi ukwenze.
Ukuthuthukiswa kokuzivocavoca ekwelapheni kwe-Back Pain ne-Sciatica
Umhlinzeki wakho wenyama angakusiza ukuba unqume ngokuzivocavoca kangcono kwesimo sakho esithile. Angakusiza futhi ukuba uthuthuke ngokusebenzisa umzimba wakho ngendlela efanele. Ngokuvamile, uma uqala ukuzwa ubuhlungu obunzima bokubuya emuva, kufanele wenze izivivinyo zokuphumula emuva eziphuthumayo . Lezi zivivinyo zibandakanya ukulala phansi ngesisu sakho, ukuqhubekela phezulu ezinhlangothini zakho, nokwenza ukucindezela.
Uma ubuhlungu bakho buya emuva ngakwesinye noma emuva komlenze owodwa, kufanele uqaphele izimpawu zakho ukuze ubone ukuthi ziyashintsha kanjani uma usebenzisa. Uma ubuhlungu bakho bubeka phakathi , noma ukwehla emlenzeni nasenzeni yakho futhi uhamba eduze nomgogodla wakho, bese wenza ukuvivinya okulungile kwesimo sakho.
Uma ukucindezela phezulu kusiza kepha kungagcini ngokugcwele ubuhlungu bakho, noma uma kungenakuphumelela ekulawuleni ubuhlungu bakho, ungase ufise ukuzama ama- press ups ezinqeni zakho . Lokhu kusiza ukubeka amandla ohlangothini oluphambene nomhlane wakho ukuze usize ukugxilisa ubuhlungu obukhulu phakathi kwakho bese ubuyisela ukunyakaza kwakho.
Uma ungenalo impumelelo ekunciphiseni, ekugxileni, noma ekuqedeni ubuhlungu bakho nge-press up ne-hips kulesi sikhungo, sekuyisikhathi sokuthuthela ohlangothini lwe-glide ohlangothini.
Indlela Yokuzivocavoca
- Hamba nomzimba wakho ngokuphambene nodonga ngezinyawo zakho cishe ngamasentimitha angu-12 kuya kwesishiyagalolunye kude nodonga. Uhlangothi olubuhlungu lomhlane noma umlenze wakho kufanele lube kude nodonga.
- Bend i-elbow yakho esiseduze nodonga bese uyibeka eceleni kwakho.
- Gcina ihlombe lakho ngokumelene nodonga.
- Beka isandla sakho ngokumelene ne-hip yakho engaphandle kwodonga.
- Cindezela kancane izintambo zakho emdongeni ukuze ziqhube phansi ngaphansi kwembambo yakho.
- Bamba isikhundla sokuphela kwamasekhondi angu-2-3, bese ukhululeka kancane kancane. Qinisekisa ukuthi ungagudluli izinkalo zakho kude nodonga. Mane uvumele umzimba wakho uphumule ukuze izinkalo zakho zibuyele emuva esimweni sokuqala.
- Ngokuphindaphindiwe ngalunye, zama ukusunduza izinkalo zakho kancane eduze kodonga.
- Uma usuqedile ukuphindaphinda okuphindwe izikhathi ezingu-10 zokuzivocavoca ohlangothini olusenyakatho, isinyathelo kude nodonga ngaphandle kokuguqula iziqhenqo zakho kude nodonga. Gcina isikhumba sakho ngqo ngaphansi kwakho njengoba usuka kude nodonga.
Khumbula ukuqapha izimpawu zakho njengoba usebenza ngokuzikhandla. I-centralization yobuhlungu bakho emuva kwakho yimpendulo oyifunayo. Uma ubuhlungu bakho buyancipha emlenzeni nasenzeni yakho futhi landa emhlane wakho ophansi, qhubeka nokuzivocavoca ohlangothini oluthile.
Uma ubuhlungu bomlenze wakho buphakathi, kungase kudingeke ukuthi uyeke ukuvivinya umzimba ohlangothini oluthile bese ubuyela ekwenzeni ukucindezela ngokushesha ukuze uqede ngokuphelele ubuhlungu bakho obuya emuva. Umhlinzeki wakho wenyama angakusiza ukukuqondisa ukuze uqonde ukuqeqeshwa okufanele ukwenze.
Kuthiwani Uma I-Side Glide Isekela, Kodwa Intuthuko Ivumela?
Uma wenza umsebenzi ohlangothini lwe-glide futhi izimpawu zakho azizihlanganisi ngokugcwele, kungase kudingeke uzame ukuvivinya umzimba okuhlukile ukuze uthole usizo.
Ukuqhubeka kokusebenza, kulesi simo, kuzokwenza ukuthi kube khona i- lumbar flexion kanye nokwelula kokujikeleza . Futhi, ukuvakashela ochwepheshe bendawo wangakini kungakusiza ukuthi unqume ukuthi yikuphi okusemandleni okukwenza okwenzelwe isimo sakho.
I-lumbar side glide yokuzivocavoca yindlela enhle yokuzama ukuzitholela ubuhlungu bakho obuhlungu emuva noma ubuhlungu bomlenze okungenzeka buvela ku-lumbar spine yakho. Ukuzivocavoca okulula ukukwenza, njengoba kungenziwa lapho kukhona udonga khona.
Uma unezinhlungu ezisezingeni eliphansi noma i-sciatica futhi ufisa ukuziphathisa inkinga yakho, nikeza uhlangothi lwe-glide umsebenzi wokuzama. Hlola izimpawu zakho zokufaka phakathi, bese uhlola nodokotela wakho kanye nomhlengikazi wenyama njalo ukuqinisekisa ukuthi umsebenzi ulungile yini okufanele ukwenze.