Uma ubuhlungu bomgogodla wakho bukunika i-backache noma ubuhlungu bomlenze, ungase uzibuze ukuthi ungenzani-ngaphandle kwehhovisi likadokotela-ukuze uzizwe uzizwe kangcono.
Ngenxa yokuthi i-stenosis (kanye nezinye izinhlobo zobuhlungu ezihlobene nomzimba wamagciwane) uholela ekuguquleni emathanjeni akho njenge-overgrowth noma i- facet hypertrophy ehlangene , kungabangela ukucindezeleka nokucasuka okulandelayo kwimizi yesisu somgogodla.
Ngokuqondile, lokhu kwenzeka uma i-bone spur noma "lipping" -kuyi-piece efana ne-lip eyenziwe ngasemaphethelweni ehlangene (futhi, ngenxa yezimo ezihlobene ne-arthritis) ifinyelela kumsuka we-nerve sensitive indawo.
Izimpawu zalokhu ukucindezela nokucasuka kuthiwa yi- radiculopathy ; zingabangela ubuhlungu obuhamba phansi umlenze owodwa (noma ingalo eyodwa uma inkinga yakho ephathelene ne-arthritis isentanyeni yakho.) Ezinye izibonakaliso ze-radiculopathy zifaka ubuthakathaka, ukuphazamiseka kanye / noma ukuzwa okugesi njengokwesabisa, ukushisa, ukukhonsa noma "izikhonkwane kanye nezinaliti "ukuzwa futhi kwehla umlenze owodwa noma ingalo.
I-Flexion Bias
Ukucasula emiphakathini yomgogodla kuvame ukuholela ekuphenduleni komzimba okubizwa ngokuthi "i- flexion bias ." Kulo mongo, ukukhetha ukuthambekela ukucabanga, ukunyuka futhi / noma ukuhlala endaweni ekunika ubuhlungu obuncane futhi Izimpawu ezimbalwa kakhulu. Ubuhlobo be-flexion buyisimo esiphambili, futhi umgogodla wakho uguquguquke.
Kungabonakala njengokungqubuzana komhlane, futhi kungase kuhambisane namadolo angaguquguquki nama-ankle, kanye namahlombe aphethwe phambili.
Kukhona umuntu onokuhlukunyezwa kwe-stenosis ehlobene nokuxilongwa, ukubonakala kwe-flexion kungenzeka ukuthi kuyindawo elula kakhulu ukuyikho. Ngaphandle kwalokho.
Yini Engalungile Ngama-Flexion Bias?
Ngenkathi ukuthanda kwakho kwe-flexion kunganciphisa ubuhlungu nokucindezeleka okwesikhashana, kumongo omkhulu wezinto, kungasebenza ngokumelene nawe.
Lolu hlobo lokuguquguquka okuphambili lubhekwa njengesi- "isinxephezelo" noma ukusebenza okwesikhashana ukugcina ukhululekile ngangokunokwenzeka unikezwe isimo sakho. Kodwa isikhathi esiningi, kusele kulokho; Abantu abanezimo ze-disc ezihlobene ne-stenosis bavame ukwenza lokho okudingeka bayenze ukuze banciphise ubuhlungu babo ngangokunokwenzeka, bese bechofoza konke ukulimala kanye / noma ukukhula.
Ngokubambisana nalesi simo sengqondo, bangase basuse imishini yabo yomzimba kanye nebhalansi yonke, okungathi (uma ukwazi ukuyifeza kusukela ekuqaleni kwezinto ezibonakalayo) kuphenduke umthombo wokuphumula ubuhlungu.
Ukuthola Ukukhululeka Kwezinhlungu Ngokuhamba Nokuzivocavoca
Uma unenkinga yediski okubangelwa ukuguliswa kwesifo (kanye nesibalo esivumayo se-flexion,) futhi uqinisekile ukuthi ukuvuselela kabusha imishini emihle yomzimba kuyindlela yokuphila okungeyona engcono, yiziphi izinhlobo zokuzivocavoca okumelwe ukwenze?
Ngokuyinhloko, inhlanganisela yamandla ayisisekelo isebenza ngendlela ekhethekile yokunyanyiswa kwezimo ezichazwe ngezansi kuyisu elihle. Umqondo lapha ukubeka ukusikisela kwakho kwe-flexion ngendlela enhle ekunciphiseni ukucindezela emiphakathini yomgogodla, bese uguqula ukudlula okweqanda emgodleni wakho ngokuthuthukisa ngokukhululeka amandla akho esiswini.
Uhlelo Lokuzivocavoca Ngezinhlungu Zokuzivocavoca Izinkinga Zezinkinga Ezihlobene Ne-stenosis
Uhlelo lokuzivocavoca lokucindezeleka kwezimpande zomgogodla oluvela emgodini wokugulisa umgogodla kufanele luhlanganise "ukuqinisa nokwehlisa indawo," kanye nokusetshenziswa kokugqugquzela ukuba "igebe" lamalungu, ngokusho kwe-NHS physiotherapist uSammy Margo.
Kuyini ukugaya, futhi kungakusiza kanjani ukukhulula ubuhlungu?
Ukugaya kunemisipha elula ye-flexion ehamba phambili eyenza isikhala esengeziwe endaweni lapho izimpande zemi-spinal zihlala khona. Le ndawo ibizwa ngokuthi i-intervertebral foramen. Ngokuvula i-intervertebral foramen , ungakwazi ukukhulula ukucindezela nokucasula kumsuka wezinzwa obangela izimpawu ze-radiculopathy.
Ukusebenzisa ama-gapping kwenza ukubuyela kwakho kube yindawo eguquguqukayo. Ngisho noma behloselwe ukukhulula ubuhlungu, basacacisa "i-flexion bias" yomgogodla wakho. Ngakho ngokulandela ukugaya nokugqugquzela ukuhamba ngomsebenzi wokusekela oyinhloko, ungaqala ukwethula-inani elincinci-elincanyana lokukhulisa umgogodla ukuze likubuyisele emakhonjini omzimba omuhle.
Ukunciphisa, isisombululo sokuqeda izimpawu ze-stenosis noma i-arthritis-related related compression root is to increase first flowxion in your lumbar spine, bese uhlakulela isenzo-isandiso-ukusiza ekusizeni, ukulungiswa, nokusekelwa okuhle komzimba.
Ake siqale ngezinyathelo ezimbalwa zokunyakaza ukuze usize ukwanda kwe-flexion emgodini wakho we-lumbar, bese ufunda indlela elula kodwa ephumelelayo yokuqala ukuqiniswa kwengqikithi yakho.
Isithuthuthu Emuva Emuva Ukusebenzisa Ama-Hip Flexion Ngenkathi Ulalela Emuva
Themba ngemuva kwakho "isikhundla sokulala." Yilapho amadolo akho egobile futhi izinyawo zakho ziphansi phansi. Qala ngokuphakamisa idolo elilodwa esifubeni sakho, bese omunye. Hlanganisa izandla zakho ezungeze phezulu kwezimpawu zakho, noma uma ungeke ukwazi ukufinyelela kahle kule ndawo, ngaphesheya kwamathanga akho. Yenza izintambo zakho zibheke esifubeni sakho, futhi njengoba wenza lokhu vumela i-sacrum bone yakho ukuba "uhambe ngokuhamba," kusho. Lokhu kusho ukuthi i-sacrum izophakamisa kusukela phansi kancane njengempendulo yokudonsa amathanga akho esifubeni sakho.
Uma ugoqa izandla zakho nxazonke zakho, qaphela ukuthi ungagcizelela amadolo akho. (Uma unamahlombe emadolweni noma izinkinga, ungase uthande ukunamathela ngokufaka izandla zakho emaceleni emathangeni akho.)
Enye indlela yokuthola umphumela ofanayo kuwukwenziwa ngokwemigomo kodwa ngokucophelela uphahla imiphetho yakho ephansi ehlongozweyo uye kude ne-front of the trunk. Ibanga akudingeki libe lihle-kungumphumela wokunyakaza endaweni yakho ephansi emuva.
Cabanga ukwenza izikhathi ezingu-10 kabili ngosuku, noma ubambe isikhundla semasekhondi angu-30 (ukukhumbula ukuphefumula, kunjalo.)
Ngokuhambisana nokwandisa "ukugembula" ku-intervertebral foramen, lokhu kuhamba okuyisisekelo kunganikeza imisipha yakho ephansi emuva ukwelula okuhle.
I-Yoga Child's Pose
Enye indlela enhle yokwelula imisipha yakho yangemuva nokwandisa i-intervertebral foramen gapping ukwenza i-yoga yengane yomntwana. Eqinisweni, uma ungazizwa unesisindo esiphansi esidlulile ekuzivocavoca kokuqala (okungahle kwenzeke uma i-hip yakho kanye / noma imisipha yangemuva iminyene kakhulu,) ungathola ukuvumelanisa nezimo ukuze ufinyeleleke kakhulu kulowo.
- Qala endaweni yonke ye-4 lapho uzinakekela khona ezandleni zakho nasemadolweni, futhi isiqu sakho, kusukela ekhanda kuya enhlokweni yenza i-tabletop, noma umugqa oqondile (ohlangene) ohambisana nendawo.
- Ukufudumala ngokunyakaza kwe-pelvic ngokuhambisa amahlombe akho e-hip kuze kufike ephahleni ngenkathi ngesikhathi esifanayo uletha phansi phansi kwekhanda lakho phansi emhlane wethanga lakho. (Okuhambayo kokubili kuhlobene.) Njengoba wenza lokhu, zama ukufaka isandla sakho sangemuva; Esikhundleni salokho, zama ukuhlukanisa ukunyakaza kwesikhumba futhi uphansi.
- Ngomusa ukukhulula emuva ekuqaleni. Phinda lokhu ukunyakaza okufudumele kuze kube izikhathi ezingu-5.
- Okulandelayo, ulethe izinyathelo zakho emuva kwezinyawo zakho, uvumele isiqu, ikhanda, nezingalo zakho zize zihambe. Lokhu kusho ukuthi uzophelela endaweni yokubeka ingane. Hlala lapho imizuzwana engu-15, ngaphandle kokuthi uzwe ubuhlungu. (Uma kunjalo, ungayi kude, noma umise ukuvivinya umzimba. Uma ubuhlungu bungaphili ngemuva kokuyeka umsebenzi, shayela udokotela wakho .)
- Qhubeka nokuphefumula, noma ngabe usesikhundleni esiphezulu. Ngemuva kokuthi ufinyelele uphawu lwesigamu esingu-15 (noma ngaphansi) kancane kancane bese ubuyela ngobumnene endaweni yonke ye-4s.
Ukusekela i-pose yengane, ebeka imisipha yakho emuva futhi ivule i-intervertebral foramen, ingahle ithuthukise ukuguquguquka kwemisipha yakho, imisipha yakho ye- quadriceps kanye neminye yemisipha yakho yehlombe.
Ukuphefumula ngokujulile lapho usesikhundleni kuzosiza ukukhulisa izinzuzo. Nokho, ngenxa yokuphepha, qaphela ukuthi ungadluli. Ukusebenzisa indlela "encane kakhulu" kungasebenza kakhulu, ikakhulukazi uma emuva kwakho kulimaza. Lokhu kungase kusho ukunciphisa ukuphefumula okuphakathi kuka-1 no-5 ngaphambi kokubuya.
Landela ukuGapping up With Contractors Core Abdominal
Manje sekuyisikhathi sokwandisa amandla akho amakhulu. Njengoba kucatshangwe ngenhla, inhloso yokulandela ukuguquguquka nokuzivocavoca ngokuqiniswa kwesisu ukusiza ukuzinzisa umgogodla wakho futhi uqale ukwehlisa izinga lokuzivocavoca-ngenkathi uhlala ukhululekile, kunjalo.
Kunezindlela ezimbalwa ongahamba ngazo ngalokhu, kodwa enye yezinto ezithandwayo kakhulu futhi eziphumelela kakhulu zibizwa ngokuthi umdwebo ekusebenzeni . Ukudweba ekusebenzeni ngokuyisisekelo kuyindlela efanayo yokuqiniswa kwesisu esetshenziswa ePilates . Qaphela ukuthi uma ukhetha ukusebenzisa umdwebo ekusebenzeni, lokhu akusho ukuthi kufanele uzinikele ohlelweni lwePrates ukuze uzizwe ungcono.
Ukudweba ku-Maneuver kuchazwe
Njengokuqala kokugaya ukudla okungenhla, qala ngokulala emhlane wakho, mhlawumbe ngesikhundla sokulala esicongweni (amadolo agugile, izinyawo ziphansi phansi).
- Uma usesikhundleni, isinyathelo sokuqala ukusungula i-pelvis engekho hlangothi. Le ndawo phakathi kwezinto ezimbili eziphambene nokuguquka kwangaphambili, lapho amathambo akho e-hip ehamba phambili ahlobene nesisekelo sekhanda lakho, umcibisholo wakho we-back up ukhuphuka, futhi imisipha yakho ephansi emuva ifinyelela phezulu futhi ilandele emuva ngemuva lapho i-bottom of your pelvis is phambili ngokuphathelene namathambo akho e-hip, ijika elisenhla lakho eliphansi liyancipha futhi liyancipha futhi imisipha yakho yangemuva ephansi ihamba kancane.
- Ukusuka lapho, bhala futhi baphume. Njengoba uphumelela, phonsa imisipha yakho yesisu ekuqondeni umgogodla wakho phezulu.
- Faka futhi uphumule.
- Phinda lokhu izikhathi ezingaba ngu-kabili ngosuku.
Ngendlela, ukudweba kokusebenza kungenziwa nakwezinye izindawo ezingu-4, ngenkathi ulele esiswini sakho ngisho nalapho uhlezi edeskini noma ubukele i-TV. Ngakho-ke akukho zizathu-thola amandla emgodini!
> Umthombo :
> Kinser, C., Colby, LA Ukuzivocavoca kokwelashwa: Izisekelo kanye Nezobuchwepheshe. I-4th Edition. Inkampani ye-FA Davis. Philadelphia, PA. 2002.