Inhlungu Ebuyayo Ephansi? Zama lokhu kuqala

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Uhlelo lwe-Physical Therapy Lokuzivocavoca Lwe-Acute Low Back Pain

Uma unesifo esiphansi emuva , khona-ke uyazi ukuthi ubuhlungu futhi bukhubaza kanjani lesi simo kungaba. I-Sciatica, noma ubuhlungu emlenzeni wakho obangelwa ukucasuka kwe-nerve enesisindo kusuka ngemuva kwakho, kungabangela ubuhlungu nokugubha noma ukugoqa emlenzeni wakho futhi kunganciphisa ikhono lakho lokuhlala, ukushayela, ukuhamba noma ukuya emsebenzini.

Uma uhlakulela ngokuzumayo ubuhlungu obunzima bokubuya emuva noma i- sciatica , kunezinyathelo ezithile eziyisisekelo okufanele uthathe ukukusiza ukuthi uphinde ululame futhi ubuyele emuva uzizwa uphinde ufunde. Khumbula, nakuba ubuhlungu obukhulu be-back emuva abuyingozi, kuwumqondo omuhle ukuhlola nodokotela wakho noma umhlengikazi womzimba , uchaze ngokunembile izimpawu zakho , futhi uqinisekise ukuthi wenza izinto ezifanele kumhlane wakho.

Uma unezimpawu zezinzwa ezifana nokubuthakathaka komlenze noma ukulahlekelwa isilonda noma isilawuli ngenxa yesifo sakho noma i-sciatica, kufanele uhambe kudokotela noma ekamelweni eliphuthumayo ngokushesha ukwelashwa.

Ayikho ukwelashwa okulodwa okulungile kuwo wonke umuntu, kodwa ezimweni eziningi ubuhlungu obukhulu be-back back kanye ne-sciatica bungaphendula kahle kulezi zindlela zokwelapha. Ngena ngemvume nodokotela wakho, bese ulandela lezi zinyathelo ezinyathelo ngezinyathelo zokuphatha ubuhlungu obukhulu be-back back.

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Inhlungu Ebuyayo Ephansi: Okokuqala, Ungesabi

Lapho ubuhlungu obunzima obubuhlungu obukhulu futhi obukhulu kakhulu bubuhlungu, isenzo sakho sokuqala singase sibe esinye sokukhathazeka. Ubuhlungu bungaba bunzima kangangokuthi kunganciphisa ikhono lakho lokulala noma uhlale kahle. Ukuma okuqondile nokuhamba kungase kube nzima, futhi ukuya emsebenzini kungenzeki.

Khumbula ukuthi ubuhlungu obukhulu kakhulu be-back and sciatica buya ngcono ngokushesha, futhi amacala amaningi axazulula ngokuphelele emavikini ambalwa ambalwa. Ngezinye izikhathi, ubuhlungu bakho obuya emuva bungase buphele ngaphandle kokwelapha noma yini.

Qinisekisa ukuthi nakuba ubuhlungu bakho bamanje bukhulu futhi ukuhamba kwakho kokusebenza kulinganiselwe, ungaba uphinde uthole cishe ngezinsuku ezimbalwa ukuphathwa nokwelashwa okufanele.

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Hamba Ubheke Ngaphansi

Izikhathi eziningi, ukuma nokuhamba noma ukuhlala nobuhlungu obukhulu be-back back cishe akunakwenzeka. Ngakho-ke ukwelashwa kwakho kokuqala kufanele kube ukulala phansi phansi. Lesi yisinyathelo sokuqala ekuqhubekeni kokuzivocavoca okusetshenziselwa ukuphatha ubuhlungu obuphansi emuva . Uma uthola phansi kunzima, bese ulele embhedeni wakho kuhle.

Lala phansi esiswini sakho, faka izingalo zakho ezinhlangothini zakho uphendulele ikhanda lakho eceleni futhi uphumule. Zama ukuphefumula ngokwemvelo futhi uphumule emuva uma ulele phansi.

Ngesikhathi ulele esiswini sakho, qaphela ukuthi izimpawu zakho ziyashintsha. Yenza inothi lokufaka phakathi , okuwukuhamba kobuhlungu ohlangothini olulodwa lwesigceke sakho, izintambo, noma ithanga eduze komjikelezo womgogodla wakho. Ukuqala kwamacala ubuhlungu buyindlela enhle futhi kusho ukuthi wenza izinto ezifanele kumhlane wakho.

Ngemuva kwemizuzu embalwa yokulala ngesisu sakho, hamba esiteji esilandelayo ekwelapheni okuphuthumayo okubuhlungu ngemuva.

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Vula Izintambo Zakho

Ngenkathi ulele esiswini sakho, kancane kancane uzifake emaceleni akho. Le ndlela yokuphatha kufanele ibangele ukubuya kwakho okuphansi ukuguqula kancane. Thatha ukuphefumula okumbalwa futhi uzame ukuphumula kule ndawo.

Ngenkathi uhamba ngezintambo zakho, zama futhi ukuqapha izimpawu zakho nganoma yiziphi izinguquko. Ukunciphisa izimpawu zakho noma ukugxilisa ubuhlungu ubuhlungu bakho kuyisibonakaliso esihle lapha.

Uma ubuhlungu bakho be-back emuva noma i-sciatica bubuhlungu endaweni ephakanyisiwe, vele ubuyele ebusweni bomuntu phansi futhi uphumule imizuzu embalwa, bese uzama ukuphinda uphinde uvuselele. Ngezinye izikhathi ubuhlungu bukhulu kakhulu ukuze ungene endaweni ephakanyisiwe. Uma kunjalo, linda amahora ambalwa uphinde uzame futhi.

Hlala endaweni ephakanyisiwe emaminithini ambalwa, bese ubuyela kancane kancane endaweni elelekile yokulala. Phinda lo mjikelezo ngeziphindaphindiwe ezingu-3-5, bese uqhubekela phambili ekusebenziseni okulandelayo.

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Yenza i-Press Up Exercise

Ngemuva kokuqeda ngempumelelo ubuso obunamahloni phansi futhi ukuqhutshwa kwezingxenyana zokuhamba, sekuyisikhathi sokuqhubekela phambili ekuzivocavoca ucansi . Lokhu kusebenza kuhle ukubuyisela i- lordose evamile, noma phambili phambili, ekugcineni kwakho okuphansi.

Ukwenza ucindezele phezulu, ulale phansi ngezandla zakho phansi phansi kwamahlombe akho. Qinisekisa ukugcina i-back yakho ephansi ikhululekile, bese ucindezela kancane ukuze umzimba wakho ophezulu uphakame ngenkathi umzimba wakho ophansi uhlala phansi.

Uma izimpawu zakho zihle kakhulu, awukwazi ukuya kude kakhulu. Lokho kuhle. Yehla kancane kancane bese uhlala imizuzwana eyodwa kuya kwemibili bese ucindezela futhi. Zama ukuhamba kancane kancane njalo. Ukunyakaza kwakho kufanele kube kancane futhi kube nesigqi njengoba ucindezela umzimba wakho phezulu ngenkathi umzimba wakho ophansi uhlehlisa phansi.

Njengoba wenza umshini we-press up, kufanele uzame ukuhamba kancane kancane ukuze uhla lwakho lokuhamba kanye nejika eliphambili emgodleni wakho libuyiselwe. Njengoba ucindezela, qiniseka ukuqapha noma yikuphi ushintsho ezinkomba zakho futhi ukhumbule ukuthi ukuhamba kobuhlungu bakho eduze komgqa womgogodla wakho kuyisibonakaliso esihle.

Yenza okuphindaphindiwe kuka-10-15 okuphindaphindiweyo kokuvivinya umzimba, bese uphumule futhi esiswini sakho. Ukuze usuke phansi, vele ucindezele isikhathi esisodwa sokugcina, bese ugoba kancane kancane, bese omunye ufike phansi izinyawo zakho bese ukwazi ukuma. Zama ukugcina ijika elingaphambili emgodleni wakho njengoba usukhuphuka.

Ukuzivocavoca oku-3-ukulala phansi, ukuqhubekela ezandleni zakho, nokucindezela phezulu-kungenziwa izikhathi eziningi kulo lonke usuku. Ungamangazi uma udinga ukwenza ukuvivinya umzimba njalo ngehora noma ezimbili ngezinsuku ezimbalwa zokuqala. Lokhu kuvamile.

Izindlela zokuzivocavoca zenzelwe ukukusiza ngokushesha ukubuyisela isikhundla esivamile somgogodla wakho lapho kwenzeka isiqephu esibucayi sosizi oluphansi emuva . Khumbula, uma ubuhlungu buqhubeka isikhathi esingaphezu kwezinsuku ezimbalwa, ukuvakashela kudokotela wakho wendawo noma umhlinzeki wezempilo uyahleleka.

Ukuvivinya okuhlobene: Cindezela phezulu nge-Hips Off Centre

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Londoloza Isikhathi Esiqondile

Ukuzivocavoca ukukusiza ukuba wehlise ngokushesha ubuhlungu bakho obuncane emuva noma ama-sciatica yizingxenye ezibalulekile zokwelapha kwakho okuphuthumayo emuva kwesikhathi. Ukugcina isimo esifanele sokubuyela emuva kwakho kubaluleke kakhulu. Kubalulekile ukuthi ugcine umhlane wakho esimweni esifanele ngenkathi uhlezi futhi umile .

Noma kunini lapho uhlezi, sebenzisa umcamelo omncane noma umlenze ukuze usize ukugcina ijika elikude kuwe. Cindezela isipele sakho emuva kwesitulo, bese ufaka umcamelo noma umqulu ngemuva kwakho ezingeni lebhande lakho. Ungalungisa u-roll noma phansi kwe-inch noma ezimbili ukuze uthole induduzo.

Uma ukuqala kabuhlungu kokubuhlungu okubuhlungu emuva okusheshayo kuhlasela, ungethuki. Qinisekisa ukuthi uqala ukuvivinya umzimba okuphuthumayo okuzenzekelayo futhi uqaphe izimpawu zakho. Gcina isimo esifanele lapho uhlezi, bese uzama ukuhlala usebenza ngendlela enokwenzeka. Isikhathi eside sokuphumula kombhede asikhuthazwa. Kunalokho, ukuzivocavoca nokuhamba okulula, njengalezo ezichazwe kulolu hlelo, kubalulekile ukukusiza ngokushesha ukulahla ubuhlungu futhi uzwe sengathi uthanda futhi.