Ukuqala kweMuva ekuseni kusondela

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Ukusa kwekuseni kusenesikhathi Ukunyuka kwe-Back Back Yakho

Okufanele ukwenze Ngesikhatheso se-Early Morning Back Pain

Uma ulala endaweni ephihliwe, kungenzeka ukuthi uma uvuka, umlenze wakho uzizwa ucindezelekile. Izithombe ezitholakala kulegalari zizokukhombisa emuva kokuhamba okuncane okusalayo ekuseni ukuze usize usuku lwakho luhambe - ngaphandle kobuhlungu.

Amadolo esikhwameni asulekile yindlela enhle yokuqala usuku.

Amadolo esifuba isifuba siyindlela yokwelula umgogodla wakho lapho uvuka kuqala. Ukulala emhlane wakho, ulethe idolo elilodwa (ugobile) phezulu esifubeni sakho bese omunye. Gweba imilenze yakho engezansi ngaphansi kwegolo lakho bese udonsa imilenze yakho esifubeni sakho.

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Ukusa kwekusasa ekuseni kusondela endaweni ekhonjisiwe

Enye indlela yokuvimbela ubuhlungu obubuyela emuva eqala ekuseni ukuchitha isikhathi esiswini sakho.

Ukuthatha isikhashana into yokuqala ekuseni ukulala esiswini sakho kungasiza ukululaza emuva nokudonsula ama-disk . Nansi indlela:

Faka umcamelo ophansi noma ithawula ngaphansi kwesifuba sakho; lokhu kungavumela ikhanda nentamo yakho ukuba iphumule embhede. Ungaphinde uphendule ikhanda lakho ohlangothini. Uma udinga ukwesekwa kokubuyela emuva kwakho , faka umcamelo ngaphansi kwesisu sakho.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyisa Emuva. Atlanta, Ga. Peachtree Abashicileli.}

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Ukusa emuva kwekusasa kusondeza - Nciphisa umgogodla wakho

Ngemuva kwemizuzu embalwa yokulala esiswini sakho nomsila ngaphansi kwakho, faka izingalo zakho eceleni kwakho, uphinde ubeke ikhanda lakho emilenzeni noma ematithini (noma yikuphi okukhululekile kakhulu).

Zama ukunciphisa umgogodla wakho ngenkathi kulesi sikhundla. Ukwengeza umgogodla wakho ungafezwa ngokucabanga ngokuhambisa izimbambo zakho kude nesikhumba sakho. Zama ukwelula lezo zakhiwo zomakhiwo ngezindlela ezihlukile zemizuzwana embalwa. Bese uphumule imizuzwana embalwa bese uzama futhi.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyisa Emuva. Atlanta, Ga. Peachtree Abashicileli.}

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Ekuseni Emuva Emuva Kunamathisela - Shintsha Ukushintsha Kwengxube

Vary umjikelezo wesikhala ngokuguqula ikhanda lakho kolunye uhlangothi (bese kuthi elinye.)

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyisa Emuva. Atlanta, Ga. Peachtree Abashicileli.}

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Ubuhlungu Bokubuyiselwa Nokulala - Ekuseni Kusasa Emuva Ukuzivocavoca - Isandiso Emuva

Nakhu ukuvivinya umzimba ekuseni - esithathwe ku-yoga cobra pose - engasiza ukuthuthukisa izimpawu ezihlobene nezinkinga ze-disc.

Ngokufanayo ne-Yoga Cobra pose, lesi sandiso se-backback esilula sandisa isikhathi somgogodla futhi sisiza ukuxazulula isimo se-curvature esiphezulu se-back upper eyaziwa ngokuthi i- kyphosis . Futhi isikhundla lapho abantu abaningi abathola izindaba ze-disc bathola ukukhululeka.

Lokho kusho ukuthi lesi sikhundla sokwedluliselwa emuva angeke sibe nomqondo omuhle uma unenkinga ehlangene yezinhlangothi , i- spondylolysis , i-arthritis yomgogodla, i-spinals stenosis nezimo ezifanayo, njengoba kuhloswe ukucasula izindawo ezivele zonakalisiwe.

Ngesikhathi ulele esiswini sakho, faka izimpande zakho embhedeni. Gcina izintambo zakho zigobile futhi ngqo ngaphansi kwamahlombe akho. Khumula amahlombe akho ngendlela engcono kakhulu ongayenza. Khona-ke, vele ucindezele izindlela ezimbalwa. Gcina ukunyakaza endaweni engenabuhlungu - ungahambi kuze kube yilapho uzizwa "kink" ekugcineni kwakho okuphansi. Hlala phezulu lapho imizuzwana embalwa bese wehlisa ngobumnene bese uphumule. Phinda izikhathi ezingu-3.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyisa Emuva. Atlanta, Ga. Peachtree Abashicileli.}

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Ukusa Ekuseni Ekuseni Kuhlanganisa - Faka Imishini Yakho Esigabini Sesihluthulelo

Okulandelayo vele emuva emuva kwakho. Uzobe wandisa isikhala sakho kodwa manje, izingalo zakho namahlombe kuzokusiza. Hambisa izingalo zakho kuze kube yilapho benza "V" isimo. Finyelela ngezandla zakho futhi uzizwe ulula. Nethezeka.

Zama lokhu futhi, ungeze emuva isenzo sokudonsa kusuka kwesikhumba sakho. Lokhu kungase kube nomthelela ekutheni u-spinal stretch ngisho nangaphezulu. Kule nguqulo, izingalo zakho kanye - ngendlela yokuxhumanisa - izimbambo zakho, kuzosula ukunyakaza ngokumelene nekhanda lakho - indlela enhle yokugxilisa isikhala esinqeni sakho nasemuva ..

Izinguquko ezisebenzisa Izinsiza

Amandla akho angacabangela ukubeka ithawula encane noma elithele phansi ngaphansi kwe-back your back for support. Uma imisipha yakho yehlombe noma ingalo iqinile, noma uma uhla lwezinhlanzi zakho lukhawulelwe, ungayigcoba lezo zindawo phezulu. Qinisekisa ukuthi ukugcina isimo esiholela kukhululekile. (Bheka isithombe esingenhla.)

Ungaphinda uguqule isikhundla ngokubeka imithwalo enkulu ngaphansi kwamadolo akho, kangangokuthi amadolo akho nezinkalo zakho zisekelwa ngesimo esiphezulu. Okunye okunye ukulala phansi, ukuguqa ngamadolo, bese ubeka imilenze yakho e-ottoman ukusekela.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyisa Emuva. Atlanta, Ga. Peachtree Abashicileli.}