Kungokwemvelo ukucabanga ukuthi, kanye nokulawula ingozi yakho yokuhlasela inhliziyo, isifo sikashukela, isifo sohlangothi kanye nezinye izifo ezishisayo, ukulahlekelwa isisindo kungakusiza ukulahla ubuhlungu emuva.
Njengoba kuvela, cishe kungenzeka. Ochwepheshe bayavuma ukuthi ukwehlisa isisindo ngempumelelo kungabangela ukuphumula okuncane noma okuphelele okubuhlungu.
Isibonelo, uDkt. Andre Panagos, umzimba womzimba kanye nomqondisi we-Spine and Sports Medicine eNew York amanothi, "nakuba ukucwaninga ngokulahlekelwa kwesisindo kanye nobuhlungu be-back emuva kungaphansi, emtholampilo wami, wonke umuntu oyedwa olahlekelwa isisindo esibalulekile esisisindo uthola ubuhlungu bawo ukuba ngcono kakhulu. "
Isizathu salokhu, u-Panagos uyachaza, ukuthi uma unzima kunesisindo sakho esihle, imisipha yakho izodinga ukusebenza kanzima ukuze ikusize ufeze imisebenzi yansuku zonke. Ngaphezu kwalokho, umthwalo owengeziwe ofakwa emgodleni ungathatha ama-vertebrae ngaphandle kokulungiswa .
"Uma ulahlekelwa isisindo, uyanciphisa ngokuphumelelayo ukucindezela emgqeni wakho ongasemgogodleni nasemisipha yakho yangemuva," esho.
Ukulahlekelwa Isisindo Nokubuyiselwa Okubuyiselwayo - Yini Eyinkimbinkimbi?
Njengobe uDkt. Panagos ubeke amazwana (ngenhla) nakuba ucwaningo lungakatholi ubudlelwane obukhulu phakathi kokukhuluphala nokuhlunguphaza emuva , iziguli kanye nabasebenza ngokufanayo bakholelwa ukuthi kukhona inhlangano. Ngokuqhubekayo, ochwepheshe bezempilo baqondisa iziguli zabo ekubhekaneni nokwenza ukukhetha okungaqondakali, njengokugcina impilo yokusebenza okusebenzayo nokugcina isisindo, ukulawula (nokuvimbela) ubuhlungu emuva.
Yeka ukuthi mncane kangakanani omncane ngokwanele? Ochwepheshe abaningi batusa ukuhlala ngaphakathi kwamakhilogremu angu-10 wesisindo sakho esihle ukugcina umhlane wakho uphilile futhi ubuhlungu bukhululekile.
Futhi ungakhohlwa: Ukulahlekelwa kwesisindo kunika ezinye izinzuzo ezingaphezu kwenhlalakahle yangemuva wakho. Njengoba kungenzeka ukuthi uzwile, ukuchitha amakhilogremu angaphezulu kungasiza ekuvimbeleni izinkinga zempilo ezinzulu ezifana nesifo senhliziyo, umdlavuza noma isifo sikashukela .
Umsebenzi Wokwenyama - Izinzuzo Zesibili Zokulahlekelwa Isisindo Nezempilo Emuva
Kungakhathaliseki ukuthi i-back back noma ukusongelwa kwesinye isifo sezempilo esenza uhambe ohlelweni lokulahlekelwa isisindo, ukwenza umzamo yilokho okukuthola khona.
Kanye nokulondoloza ukudla okunempilo okuvimbela amakholori, ukuhlanganyela emsebenzini wokuzivocavoca njalo kubalulekile ekufezeni isisindo sakho esihle. Izindaba ezinhle ukuthi ukusebenza ngokomzimba nakho kusiza ukuphatha ubuhlungu emuva. Izifundo ezenzweni zokuzilibazisa zibonisa ukuthi abantu abafanelekile banemizwa ephansi emuva.
Futhi ochwepheshe bayavuma ukuthi ukuvivinya umzimba ngokuvamile kuyindlela engcono kakhulu yokuphatha, ukuphatha nokuvimbela ubuhlungu obungapheli obuya emuva. Eqinisweni, i- American Family Physician ibika ukuthi ukunamathela ohlelweni lokuzivocavoca olunomthelela njengoba kulawulwa ngumhlengikazi ongokwenyama kungakusiza nokuba ugweme isidingo sokuhlinzwa emuva .
Nakuba ukuvivinya umzimba kuhloswe kakhulu ekunciphiseni ubuhlungu emuva, ezinye izimo ziqinisekisa ukuguqulwa kokuphepha. Buza udokotela wakho noma umhlengikazi ukuze uthole isiqondiso kulokhu. Okwamanje, nansi amathiphu ambalwa:
- Zama ukuthola izinga elifanele lokuqina kanye nesikhathi - hhayi okuningi, hhayi okuncane kakhulu. Uma unesifo esibucayi se-back or sciatica, isibonelo, umthetho omuhle wesithupha ungase ubeke umgomo wokugwema ukuphumula kombhede, kodwa futhi uhlale ungenabuhlungu lapho uqala imisebenzi yakho yansuku zonke. (Ukuvivinya umzimba akunconyelwe ukulimala okuphansi okuphansi .)
- Uma nje ungakwazi ukukhululeka ngokuzivocavoca, noma kubonakala sengathi ubuhlungu bakho bulandela konke okushiwo, ungase ufune ukuzama indlela ye-gentler. Imisebenzi efuna ukuphumula ingcindezi futhi ivuselele umzimba wakho ukuhamba kwesikhathi ingasiza imisipha yomzimba kanye namajoyino amancane. Futhi, lokhu kungasiza ekuvimbeleni ukulimala kabusha. Ezinye izibonelo zendlela encane ingase ihlanganise isimiso sokuzivocavoca kwamanzi noma i-yoga yokuvuselela ukulandelana okuqukethe:
- Futhi, uchungechunge lwezokuvuselela lwe-Pilates umzimba, olubizwa nge-pre-pilates ngokufanele, cishe luzokunika uhla oluphelele lomzimba nokuhamba komzimba okuncane.
- Eminye imisebenzi eyenza ukuqwashiswa komzimba kanye / noma ukulawulwa kwesikhashana kukhona i- tai chi ne-Feldenkrais.
Izinhlelo zokuzivocavoca zokuncipha kwesisindo nokunciphisa ubuhlungu
Ucwaningo lwango-2016 lwathola ukuthi izinhlelo zokuvota ezijwayelekile zingakusiza ukunciphisa ubuhlungu obungapheli obubuhlungu bokubuya emuva. Uhlelo olunjalo lungase lubandakanye ukuqeqeshwa kwamandla, umsebenzi wokulula kanye ne-aerobic. Abalobi bokutadisha bathi ukuthuthuka kwezimo eziguquguqukayo kungasiza ekuthuthukiseni ukunyakaza okusebenzayo, futhi umsebenzi we-aerobic ungandisa ukwanda kwegazi kanye nezakhi eziya ezintanjeni ezithambile zomzimba.
Lokhu, nakho, kungasiza ukunciphisa ukuqina kokubuyela emuva.
Futhi ungakhohlwa inkinga yakho. Abacwaningi bathi umgogodla oqinile udlala indima ebalulekile ekusekeleni emuva okuphansi.
Uma ungasetshenziselwa ukuzivocavoca, isigaba esilandelayo singakusiza ukuba uhambe.
Umsebenzi we-Aerobic ne-Pain Back
Isithako esiyingqayizivele cishe kuzo zonke izinhlobo zohlelo lokulahlekelwa isisindo, umsebenzi we-aerobic yinoma yisiphi isisindo somculo esisebenzisa imisipha emzimbeni futhi igcinwa ngokuqhubekayo okungenani imizuzu eyi-10. Ngokusobala, ukukhetha imisebenzi ehlisa ukunciphisa amajoyini akho kungcono uma emuva kwakho kulimaza. Ukuhamba, futhi ikakhulukazi, ukugibela, ukubhukuda nokuzivocavoca kwamanzi kungcono kakhulu nokulinganisa okuthinta ukukhetha imisebenzi.
Ingxenye eyodwa yehora yomsebenzi we-aerobic, eyenziwa izinsuku ezingu-5 ngeviki inani eliphakanyiswayo ngokuqaphela izinzuzo zezempilo. Uma lokho kukhulu kakhulu, qala ngokuncane futhi uthuthukise inani eliphakanyisiwe esikhathini esingamaviki noma izinyanga.
Ungakwazi futhi ukuqoqa ukusebenza kulo lonke usuku. Isibonelo, ukuhamba imizuzu engu-15 kabili ngosuku kubalwa njenge-1/2 ihora lokuzivocavoca kwe-aerobic ngosuku olulodwa.
Amandla, Ukuzinza Nokubuhlungu Emuva
Kuyaziwa ukuthi ukuqina nokugxilwa kwemisipha yomzimba, (ikakhulukazi izibeletho ) kanye nezihlunu ezisezinkalweni zinikeza ukusekelwa kokuma komzimba okuqondile kanye nomgogodla ngokwawo. Umkhuba ovamile we-yoga, i-Pilates noma enye yokuzivocavoca umzimba kungakusiza ukwenza lokho nje. Lezi zinhlobo zezinhlelo zisiza ukuthuthukisa amandla alinganisiwe emisipha elawula i-pelvis nesiqu. Lokhu, futhi, kungakuvikela emuva ngokusiza ngisho ukugqoka nokukhala ezinxenyeni zakho nangokuthatha umthwalo emgodini wakho. Bheka ngenhla imibono embalwa.
Ngendlela, uma ukhuluphele ngokweqile (okungukuthi, amaphilisi angu-100 noma ngaphezulu ngokweqile noma i-BMI ye-40, noma uneminyaka engu-35 ubudala noma ngaphezulu futhi uhlangabezana nezinkinga zempilo ezihlobene nokukhuluphala ngokweqile njengokucindezela kwegazi eliphezulu, kufanele usebenze wakho udokotela ukulahlekelwa isisindo. Empeleni, kungcono ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo lokulahlekelwa isisindo.
Umthombo:
I-Bigos, S., MD, et. al. Ukuhlolwa kwekhwalithi ephakeme ekuvimbeleni iziqephu zezinkinga zangemuva: ukubuyekezwa kwezincwadi ezihlelekile kubantu abadala abadala. I-Spine Journal. 2009.
UGordon, R., Ukubuyekezwa okuhlelekile kwemiphumela yokuzivocavoca nokusebenza komzimba ku-Non-Specific Pain Low Back Pain. Ukunakekelwa kwezempilo (Basel) NgoJuni 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/
Khoueir, P. et. al. Ukuhlola Okubhekayo Kokubuyiselwa Kwesifo Esibuyiselwayo Esikhathini esilandelayo nangemva kokuhlinzeka kokuhlinzwa kwesisindo seBariatric, esethulwa eMhlanganweni Wonyaka Wama-76 we-American Association of Surgery Neurological Chicago. April 2008.
I-Patel, A., MD, Ogle, A., MD. Ukuhlonza nokuphathwa kwe-Acute Low Back Pain website ye-American Family Physician. Mashi 2000.
I-Wai, E., MD, et. al. Ukuphathwa kobufakazi bezinhlungu ezingapheli ezinqolobaneni zomzimba ezinomzimba, ukuyeka ukubhema, nokulahlekelwa isisindo. I-Spine Journal 2008.