Uhlelo lokuzivocavoca lwe-Stinal Stenosis

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Uhlelo lokuzivocavoca lwe-Lumbar Stinal Stenosis

Uma une- lumbar spinal stenosis , ungase uzuze ukwelashwa ngokomzimba ukusiza ukuphatha ubuhlungu bakho bomhlane nezinyathelo zomlenze nokuthuthukisa ukuhamba kwakho konke. Umhlinzeki wakho wenyama angasebenzisa izindlela eziningi zokwelashwa nezimo ezikusiza ukuhambisa kangcono futhi uzizwe kangcono ukuze ukwazi ukujabulela imisebenzi yakho evamile.

Enye yezinto ezibaluleke kakhulu okufanele uyenze uma une-spinal stenosis ihlanganyela ohlelweni oluvame ukuvivinya umzimba. Uhlelo lwakho lokuzivocavoca kufanele lugxile ekuguquleni isikhundla somgogodla wakho ukusiza ukuthatha ingcindezi emisipha yomgogodla. Lokhu kunganciphisa noma kuqede ubuhlungu bakho futhi kuthuthukise ikhono lakho lokuhamba ngaphandle kobuhlungu.

Lesi sinyathelo ngesinyathelo siyindlela yokuzivocavoca for stenosis yomgogodla futhi iyafana nalokho umhlinzeki wakho womzimba angase abeke njengendlela yokuzivocavoca ekhaya ngesimo sakho. Uhlelo lokuzivocavoca lugxile ekubuyiseleni ukuhamba okujwayelekile kumgogodla wakho nokukusiza ukuba ubuyele emsebenzini ohamba phambili nokuhamba.

Ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca, hlola nodokotela wakho ukuze uqiniseke ukuthi ukuzivocavoca kuphephile isimo sakho esithile.

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Ukwandiswa kwe-Lumbar Extension

Abantu abaningi abane-stunosis ye-lumbar spinal bazuza ngokuzivocavoca kwe-lumbar flexion phambili, futhi okuningi kwezivivinyo kulolu hlelo zigxile ekujuleni. Kodwa okokuqala, kufanele uzame ukunweba okuqhubekayo njengoba kunconywe umuthi omkhulu wezakhi uRobin McKenzie. Kungani?

I-Lumbar flexion ivula umgogodla wakho futhi ithatha ingcindezi emithanjeni yakho yomgogodla. Kodwa i-subset encane yabantu abanezinsipho zomgogodla ezizuzayo ngokubheka emuva. Kuthiwa ukuthi lesi sikhundla sicindezela ngokucophelela ngokumelene nama-soft lumbar diss futhi siwagodle kude nomgogodla wakho womgogodla. Lokhu kungasiza ukunikeza ama-nervo akho amancane igumbi elincane.

Ukwenza umsebenzi, hlala ngezinyawo zakho uhlangothi lwe-shoulder-width, usekela emuva bese ugoba emuva. Bamba isikhundla ngamasekhondi angaba ngu-60. Lesi sikhundla singabangela ukwanda kokubuhlungu kwakho emuva futhi ubuhlungu bomlenze noma ukushaya. Kwamanye abantu, izimpawu ziwela ngaphansi kwamasekhondi angu-60. Uma lokho kwenzeka, engeza umsebenzi wakho ohlelweni lwakho lwasekhaya lwe-lumbar spinal stenosis.

Uma isandiso esilondoloziwe esiqhubekayo sibangela ukwanda kwezibonakaliso zakho ezingahlali emasekhondini angu-60 noma kunjalo, akusikho futhi kufanele kuqedwe ohlelweni lwakho lokuzivocavoca ekhaya.

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I-Lumbar Flexion ekukhohliseni

Ukuze uqale ukuqina kwesisu somgogodla we-lumbar flexion ukuqhubekela phambili, yenza i- flexion ekuzivocavoca amanga . Ukwenza lokhu, ulale emhlane wakho ngamadolo akhokile. Khulisa kancane amadolo akho esifubeni sakho, bese ubamba ngezandla zakho. Bamba lesi sikhundla sokubhalwa ngamasekhondi angu-2, bese ukhulula amadolo akho esimweni sokuqala.

Yenza i-lumbar flexion ngokulala amanga angu-10, bese uqhubeka nomsebenzi olandelayo.

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Uhlezi uLumbar Flexion

Uma usuqedile i-lumbar flexion ku-supine, sekuyisikhathi sokwenza umsebenzi wokugoba ukuze uthole ukuqina kwesimo sakho esihlalweni. Ukwenza i-lumbar flexion ekuhleleni, uhlale esihlalweni esiqinile ngezinyawo zombili phansi. Khamba kancane kancane bese ufika phansi. Bamba isikhundla esiphezulu sezinhlangothi ezimbili. Uma udinga ukungeza ukucindezeleka okukhulu, bamba amaqabunga akho bese unikeza ithrekhi emnene. Ngemuva kokubamba isikhundla semasekhondi angu-2, ukukhulula futhi ubuyele endaweni ephelele, ehlezi kahle.

Phinda ubuyekeze umsebenzi we-lumbar flexion ngezikhathi ezingu-10, bese uqhubekela phambili ekusebenziseni okulandelayo.

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Ukuma kwe-Lumbar Flexion

Ukuma kwe-lumbar flexion kuyisimo esihle sokuzivocavoca ukwelapha isisu sakho somgogodla. Ukuze wenze lo msebenzi, hlala ngezinyawo zakho bese ugoqa kancane kancane, ufinyelele phansi. Uma ugobile ngokugcwele imizuzwana engu-2 kuya kwezingu-3, ​​buyela kancane kancane endaweni yokuma emihle.

Phinda usebenzise izikhathi ezingu-10.

Lokhu kusetshenziselwa ukusiza ekuqedeni ubuhlungu bomhlane wakho nomlenze ongase ufike ngenkathi uhamba ukuhamba. Noma nini uma uzizwa unyuke ubuhlungu emuva noma umlenze ukhawula lapho uhamba, vele uzigobele phambili ukuze uphinde uphinde ufunde ukusiza ukwehlisa izimpawu zakho.

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Ukuqiniswa kwe-Hip ne-Core

Uma une-stenosis yomgogodla, ungase uzuze ekuqiniseni okuyisisekelo ukusiza ukuthuthukisa indlela imisipha yakho esekela ngayo umgogodla wakho. Ukujula komzimba kwe-posterior kuyisimo esihle sokuzivocavoca esisebenza izidumbu zakho zesisu nesisu ngesikhathi uguqulela umgogodla wakho.

Ukuze wenze ukujula kwe-pelvic, ulale emhlane wakho ngamadolo akhokile. Kanciphisa kancane kancane isikhumba sakho emuva njengokungathi uhlahlela umgogodla wakho. Bamba lesi sikhundla imizuzwana engu-3, ​​bese ubuyela kancane esimweni sokuqala. Phinda izikhathi ezingu-10.

Ngezinye izikhathi, ukuqiniswa kwe-hip kungase kube ukusiza ukuthuthukisa ikhono lakho lokuhamba uma une-spinal stenosis. Qala ngomlenze wesisekelo oqondile, uphinde uqhubekele ekuzivocavoca okuthuthukisiwe kwe-hip . (Isazi sakho somzimba singakusiza ukuthi unqume ukuthi yiziphi izivivinyo ezingcono kakhulu esimweni sakho esithile.)

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Ukuzivocavoca kwe-Aerobic

I-Lumbar stenosis yomgogodla yisimo esiqhubekayo esiza kancane kancane. Ungabona ukuthi kusukela ekuqaleni kwezimpawu zakho, wehlile kancane kancane umsebenzi wakho wezinga. Lokhu kunciphisa emisebenzini kungathatha inani eliphezulu kwizinga lakho lokuzivocavoca kwe-aerobic.

Uma izimpawu zakho zomgogodla we-spinal stenosis zilawulwa, ungaqala ukufaka umsebenzi wokuvivinya umzimba ngendlela yakho. Ukuhamba njalo kuwumqondo omuhle kubantu abanezinhlungu emuva, kepha uma izimpawu zakho zikuvimbela ukuba uhambe noma yikuphi ukuhamba, ungase uthande ukucabangela ukugibela ibhayisikili ukusiza ukuthuthukisa izinga lakho lokuzivocavoca kwe-cardio-respiratory. (Ukuhamba ngebhayisikili kuyisinqumo esihle ngoba uhlezi ngenkathi ugibele, futhi lokhu kubeka umgogodla wakho endaweni ehambisana nesimo se-stenosis.)

Ngaphansi

Uma une-stumosis yomgogodla, ukuvivinya umzimba kufanele kube yinye yamathuluzi akho amakhulu ukuphatha izimpawu zakho nokuvimbela ukuqhubeka kwesifo. Vakashela isazi sakho somzimba ukuze ufunde ukuzivocavoca okuqondene nesimo sakho, bese uqala uhlelo lwakho lokuvivinya umzimba lwe-lumbar stenosis ngokushesha.

> Umthombo:

_{UMcKenzie, R., & May, S. (2003). I-lumbar diagnosis diagnosis kanye nokwelapha. (I-2nd ed., Umq. Owodwa). I-Waikanae: I-Spinal Publications eNew Zealand.}