Yikholelwa noma cha, ukunyakaza kwakho kuthatha umgogodla wakho ngenkathi usebenzisa umzimba, ukubuka ingadini yakho, ukudlala nezingane zakho, ukwenza imisebenzi yasendlini nezinye izinto eziningi, unamagama. Lawa magama asekelwe ezikhombini lapho umgogodla wakho uhamba khona. Yilezi: Ukuvuvukala, noma ukuqhubekela phambili, ukunyuka, okuyinto yokunyakaza kokuphindaphinda uhlobo, ukugoba okuhlangene, okubizwa nangokuthi ukuguqula, nokujikeleza, noma ukuguqula.
Ake sihlole mhlawumbe isenzo somgogodla esenziwa njalo kunabo bonke - lokho okuvezwayo. Ukwenza kanjalo kungasiza ukuphatha ubuhlungu bakho emuva.
Ukunyakaza okujwayelekile kwabaningi bethu, ukugwinya komgogodla kuyisenzo sokuguqa phambili. Isikhundla ukuthi izincwajana nezinamawebhusayithi mayelana nokuphakamisa izinto ezinzima, ukulima kanye neminye imisebenzi ye-manual ikusho ukuthi ungenzi.
I-Spinal Flexion ne-Herniated Disc Risk
Isizathu salesi sixwayiso sokuqapha ukuthi ukukhanya komgogodla kakhulu, noma ukujula komgogodla olayishwayo - kungakhathaliseki ukuthi uthwala into enesisindo esiningi, noma ukuphazamisa umgogodla wakho njengoba uguqa - kungabangela ukungathinteki kwe-intervertebral yakho ama-discs. Kungase kubangele ukulimala kwe-disc yakhe.
I-disc ye-Herniated ivela lapho isembozo sangaphandle se-spinal dis disc , eyaziwa ngokuthi i- annulus fibrosus frays noma ama-breaks, futhi isikhungo se-disc sika- nucleus pulposus sigijima. Uma i-nucleus pulposus yenzeka emhlabathini emmpandeni wamasipha omgogodla , njengoba uvame ukwenza, cishe uzozwa ubuhlungu kanye / noma ezinye izimpawu zesisindo , ezibizwa ngokuthi i-radiculopathy.
Ngezinye izikhathi ukulimala kwe-Herniated kungcono ngaphandle kokuhlinzwa, kodwa lokhu kungathatha unyaka noma ngaphezulu. Njengoba kunakekelwa ngokucophelela kuphela, izimpawu zivame ukuhlakazeka uma indaba ye-disc ibuyele emzimbeni. Ukwelashwa ngokomzimba kungasiza ukuphatha ubuhlungu ngenkathi ulinda, uma unquma ukuhamba kulo mzila.
Kodwa abantu abaningi abasebenzisa i-disc ye-herniated bafuna ukulungiswa okusheshayo, ngakho-ke bayakhetha ukuhlinzeka nge- discectomy .
Ukuhlushwa kwe-Spine nokuDeformity
Sonke sincike emandleni amandla adonsela phansi, futhi amandla adonsela phansi anethonya, ngokweqile ngokuhamba kwesikhathi, ukucindezela umgogodla. Kanti lokhu kungaholela ekuziphatheni okwenziwe umgogodla ongapheliyo, okuthiwa i- kyphosis . Ngaphandle kokuthi uhlakaniphe kakhulu mayelana nokuhlelwa kwakho, ungase ungaboni ngisho nokukhipha isikhumba sakho kuze kube yilapho siphelile, noma kubangela ubuhlungu.
Ukuhlala ekhompyutheni , ukushayela nokuphatha izingane kuyizibonelo zemisebenzi engase izibole kulolu hlobo lokuhlukunyezwa kwangasese.
Ngokuhambisana nesifo somzimba, ukukhanya komgogodla njengomkhuba wansuku zonke ngokuhamba kwesikhathi kungase kube nomthelela ekwenzeni i- scoliosis noma ukubuyela emuva . Kulezi zimo, isikhundla esingumhlalaphansi esingamapulangwe esibizwa ngokuthi "saggital" sici. I-Saggital ibhekisela ukunyakaza, kule ndaba yomgogodla nesiqu, okuya phambili noma ezikhombisileyo.
Ukuvuvukala Kwesibindi Nokuqina Kwesibindi
Kwezinye izimo, ukufunwa komgogodla owengeziwe kuyadingeka. Isibonelo, uma une- stenosis yomgogodla , ungase ube nesifo se-classical of claudication ye- neurogenic . Ngokuvamile, ukuthola umgogodla ube isimo esiguquguqukayo kusiza ukukhulula ubuhlungu nokucindezela okuhambisana nokuqedwa kwe-neurogenic. Lokho kusho ukuthi kungcono ukubonisana nodokotela wakho kanye / noma uchwepheshe wezinto ezingokwenyama ukuze uthole izikhundla ezinhle kanye nokuzivocavoca okunikezwe isimo sakho ngabanye.
Futhi ungase uthande ukucabangela ukukhwabanisa, futhi. Ucwaningo olwenziwa ngo-March 2018 olwanyatheliswa encwadini ye- BMC Complementary and Alternative Medicine kuqhathanisa imithi, ukuvivinya umzimba nokugubha umzimba ukuze kutholakale ukuqina kwesisu somgogodla. Ezokwelapha ezintathu, ukukhishwa kwesikhumba kwaholela ekwenzeni ngcono kakhulu kokubili - kokubili izimpawu nokusebenza ngokomzimba.
Vimbela izinkinga ezibuyela emuva ezihlobene ne-Spinal Flexion
Indlela elula yokuvimbela izinkinga ezivela emuva ekuhambeni komgogodla wokugcina umgogodla ukugcina ingqikithi yakho, ehlanganisa imisipha yakho ye-ab ne-back, kokubili iguquguqukayo futhi iqinile.
Ngokusobala, uhlelo lokuzivocavoca emuva kufanele lusize wenze lokhu.
Ikakhulukazi, i-yoga ne- Pilates akugcini nje ukuqinisa imisipha kodwa futhi ihlakulele ukulungiswa komgogodla wakho. Ngaloluhlelo, uzosebenzisa imbuyiselo yakho kuzo zonke izikhombisi-mgqa wakho ongasakaza. Ngaphezu kwalokho, ukugxila kwabo ekusebenzeni okulinganiselayo nokulungiswa komzimba wonke kungasiza ekuvuseleleni ukusimama okumile.
Ukuzivocavoca amandla kuvame ukwenziwa ngempinda yakho evulekile futhi / noma ephikisiwe. Ngenxa yokuthi ukugoqa, nokunye ukuphikisana, kuhambisane nezinyathelo zomzimba wokugulisa, ukuvivinya umzimba kulezi zikhundla kunganqabela ukuthambekela okuvamile kumgogodla wegazi, okusho ukuthi kunganciphisa izingozi ezihambisana nomhlane wakho.
QAPHELA: Kunezinye izimo zomgogodla ezifana ne-arthritis, izinkinga ezihlangene zezinhlangothi kanye nezinye ezingase zicasuliwe ngokugubha kanye / noma ukuhlanekezela emuva. Futhi ukuhlanekezela kungase kuthukuthele i-disc ye-herniated, futhi. Uma ungaqiniseki ngalokho okufanele ukwenze wanikezwa izimpawu zakho, cela udokotela wakho noma uchwepheshe wezokwelapha ozozigwema emuva futhi ukuthi yikuphi umdlalo ofanelekile.
> Umthombo:
> Elnaggar IM, Nordin M, Sheikhzadeh A, Parnianpour M, Kahanovitz N. Imiphumela yomzimba wokugwinya komzimba kanye nokuzivocavoca okuqhubekayo ekuhluphekeni okubuhlungu emuva kanye nokuhamba komgogodla kwiziguli ezibuhlungu ezingenakulinganisa emuva. Isikhathi sango-Agasti 1991. http://www.ncbi.nlm.nih.gov/pubmed/1835157
> Gombatto, S., Brock, T., DeLork, A., Jones, G., Madden, E., Rinere, C. Lumbar izicucu zesikhala ngesikhathi behamba nabantu abanabantu abangenabuhlungu obukhulu. I-Gait Posture, Okthoba 2015. https://www.ncbi.nlm.nih.gov/pubmed/26380913
> Oka, H., et. al. Ucwaningo olulinganiselayo lwezokwelapha ezintathu ezisetshenziswayo ezigulini ezine-stenosis e-lumbar spinosis: isifo sokugaya umgogodla we-spinal stenosis ngokucwaninga umzimba kanye nokuhlolwa komzimba (LAP study) BMC Complement Altern Med. Jan 2018.