Ukuqhubekela phambili kokuzivocavoca ukuphatha ubuhlungu obuphansi kanye ne-Sciatica

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Qala Ukuphatha I-Sciatica Yakho ne-Pain Back

Uma unemihelo ephansi emuva noma i-sciatica, umbuzo ovamile ongase ube nawo uwukuthi, " Yini okufanele ngiyigweme , yini okufanele ngiyenze, futhi kufanele ngiyenze nini?" Kubonakala sengathi kunezinkulungwane zemithi yokwelapha okuphansi emuva, nokuzivocavoca okuningi okungahle kwenziwe ukuze usize ukuphatha isimo sakho. Ukuzivocavoca okunye ukusiza ukuqinisa umgogodla wakho, kanti abanye kufanele bathuthukise ukuguquguquka komhlane wakho.

Uma udluliselwa kumhlengikazi womzimba wezinhlungu zakho zangemuva, cishe uzokufundisa indlela yokuthola nokugcina isimo esifanele . Inkambiso yokuqapha i-slouch iyindlela elula yokuzifundisa ukuhlelwa okudingekayo ukuze kugcinwe ukulungiswa okufanele komgogodla

Umhlinzeki wakho wenyama angasebenzisa izindlela zokwelapha zokusiza ukunciphisa ubuhlungu bakho. Nakuba lezi zingase zizwe kahle, ukuqaphela kufanele kusetshenziswe; Eziningi zalezi zelako azizange zitholwe ukuthi zinciphisa ubuhlungu obukhulu-futhi ziwugcine.

Abahlinzeki bezemvelo abaqeqeshwe kuMcKenzie Method kukhona ochwepheshe uma kuziwa ekuphatheni abantu abanezinhlungu eziphansi emuva nasemqaleni. Uma ungathola umuthi oqinisekisiwe kuMcKenzie Method, cishe uzokwenza ukuhlolwa okuphelele kwenkinga yakho futhi akufundise ukuzivocavoca okuzimele okungaqeda ngokushesha ubuhlungu bakho futhi kukusize ubuyele ezingeni lakho langaphambilini lomsebenzi.

Lolu uhlelo lokuzivocavoca oluvame ukusetshenziselwa ukwelapha ubuhlungu obuphansi emuva kanye ne-sciatica, noma ubuhlungu bomlenze obuvela emuva kwakho. Zibalwa njengendlela yokuqhubeka. Qala nge-number one yokuzivocavoca, futhi uthuthuke njengoba kudingeka ngokusebenzisa izivivinyo. Kungase kungadingeki wenze zonke izivivinyo, kodwa uma owokuqala ehluleka ukukunikeza ukukhululeka okwanele ebuhlungu bakho, zama owesibili, njalonjalo.

Ngingazi kanjani Uma Ukuzivocavoca Nge-Emuva Ephansi Kuyiyona Ekulungile?

Uma ubhekene nobuhlungu ngakolunye uhlangothi lomhlane noma umlenze wakho, zama izenzo zokuqala bese uphawula izimpawu njengoba uvivinya umzimba. Buka ukugxilisa phakathi , okunciphisa ukulimala komlenze noma kwethanga nokunyuka kwezinhlungu ezibuhlungu emuva. I-centralization eyenzeka ngenkathi wenza umsebenzi owuphawu oluhle futhi ubonisa ukuthi umsebenzi osebenzayo yiyona efanelekile okufanele uyenze.

Uma izimpawu zakho ziba zimbi nakakhulu, ukwehluleka ukugxila phakathi, noma ukugxila kancane kancane, qhubeka nomsebenzi olandelayo ohlwini. Zama ukuvivinya umzimba, futhi uqaphele noma yikuphi ushintsho ezinkomba zakho. Khumbula ubuhlungu obuya eduze nomgogodla wakho uphawu oluhle.

Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba wakho, kungumqondo omuhle ukuhlola nodokotela wakho ukuze uqiniseke ukuthi ukuvivinya umzimba kuphephile ukuba ukwenze. Umhlinzeki wakho wangokwenyama ongakusiza angakusiza ukuba unqume ngokuzivocavoca kangcono kwesimo sakho esithile.

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Ukukhokha Okuthenjisiwe, Izinyathelo Ezithandwayo, noCindezela Ups

Uma kwenzeka ubuhlungu obunzima bomhlane obuphuthumayo buqala ngokuzenzakalelayo, kufanele uzame ukuzivocavoca emuva kokuphuthuma emuva kokuphuthumayo . Themba esiswini sakho imizuzwana embalwa, bese ufaka emaceleni akho ngomzuzu noma emibili. Qaphela izimpawu zakho zokuqala.

Ngemuva kwemizuzu embalwa endaweni ephakanyisiwe, zama ama-press up ezimbalwa . Zama ukugcina izinkalo zakho bese ubuyela emuva lapho usebenzisa izingalo zakho ukuze ucindezele umzimba wakho phezulu. Zama ukucindezela kuze kube ngangokunokwenzeka ukuze ubuyisele ijika elivamile langaphambili emuva kwakho. Yisho kuwe, "Ngaphezu kwalokho, qhubeka," ngokuqhubekayo. Hambisa umgogodla wakho ngokugcwele, ubuhlungu bukhulu, ububanzi bokuhamba. Yenza ukuphindaphinda oku-10 futhi uqaphe izimpawu zakho.

Uma ubuhlungu bakho bungagxili ngokugcwele ngokuzivocavoca, ungase udingeke uqhubekele ekusebenziseni okulandelayo: ukucindezela phezulu ngezintambo zakho kusuka esikhungweni.

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Cindezela phezulu nge-Hips Off Centre

Ama- press ups ne-hips centre avele nje aqhubekele phezulu ohlangothini olulodwa noma olunye. Ukwenza lokhu, hlela emaceleni akho bese ushintsha izinkalo zakho ohlangothini olulodwa. Ngokuvamile, abantu bayazuza ngokuthutha izinkalo zabo kude nohlangothi olubuhlungu.

Uma izinyathelo zakho zivulekile ohlangothini olulodwa, yenza ucindezela phezulu. Ungase uqaphele ukuthi awukwazi ukucindezela kuze kube yilapho wenza ngokucindezela okujwayelekile, kodwa uzama ukucindezela ngangokunokwenzeka. Yenza okuphindaphindiwe okuphindwe kabili kocingo kuze kube sesikhungweni, futhi uqaphele ubuhlungu bakho bokuqala. Uma izimpawu zakho ziqhubeka, kungase kudingeke uthathe isinyathelo esilandelayo ekuthuthukisweni: ohlangothini lumbar glide ngokuma.

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I-Lumbar Side Glide ngokuma

Uma ucindezela phezulu ngezinyosi esikhungweni esihlulekile ukunikeza usizo olukhulu noma ukugxilisa izimpawu zakho, kufanele uzame u- lumbar side glide umsebenzi .

Lo msebenzi uyenzeka ukuma ngonyawo odongeni ngecala lakho elibuhlungu kude nodonga. Gxilisa ihlombe lakho ngokumelene nodonga ngendwangu yakho enamathele akho, bese ushaya kancane kancane isikhumba sakho ngaphansi kwe-ribcage yakho.

Yenza okuphindaphindiwe kwezi-10 ze-glide ohlangothini, futhi ubuke izinguquko ebuhlungu bakho. Uma ubuhlungu bakho buqhubeka noma buhluleka ukufaka phakathi, zama ukuvivinya okulandelayo: ukwehlukaniswa kwe-lumbar flexion rotation.

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I-Lumbar Flexion Rotation Yelula

Ukwelula kokujikeleza kwe-flexion kuqalwa ngokulala eceleni. Ngokujwayelekile, uhlangothi lwakho olubuhlungu luhlezi etafuleni. Lungisa umlenze wakho wangaphansi, bese ubeka umlenze wakho phezulu ngemuva kwegolo lakho eliphansi.

Finyelela isandla sakho phezulu phezulu kwehlombe lakho eliphezulu lehlombe, uphenduke umgogodla wakho ukuze ihlombe lakho eliphezulu libuyele emuva emuva. Bamba lesi sikhundla okwesibili noma ezimbili, bese ubuyela esimweni sokuqala. Phinda ukuphinda okuphindwe izikhathi ezingu-10, futhi uqaphele noma yikuphi ushintsho ezinkomba zakho.

Namanje ukubhekana nezimpawu? Kungase kudingeke uzame ukuqhubekela phambili kwe-lumbar flexion . Hlola isinyathelo sokugcina kulolu hlelo ukuze ufunde ukuthi ungaqala kanjani lokho.

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I-Lumbar Flexion

Ukwehliswa kwe-lumbar nge-stretching kwenziwa ngokumane ulele emhlane wakho womabili ngamadolo aphethwe. Kancane kancane ulethe amadolo akho emaceleni esifubeni sakho, bese ubamba phansi kwamadolo akho ngezandla zombili. Lokhu kuvula izimbobo ohlangothini ngalunye lomgogodla wakho, unikeze ama-nervo igumbi elincane.

Nika umxhwele emadolweni ukuze ululaze emuva, futhi ubambe lesi sikhundla okwesibili noma ezimbili. Bese, ukhulule kancane kancane. Yenza amadolo esifuba abuyele ukuphindaphinda izikhathi ezingu-10 futhi uqaphelisise noma yikuphi ukuguquka ezimpawu zakho.

Izwi kusuka

Uma unemva ebuhlungu, ukuhlola nodokotela wakho noma yikuphi lapho ubuhlungu obunzima bokubuyela emuva buhlala khona umqondo omuhle. Ukusebenza nomhlengikazi wakho wezempilo ukuze ufunde ukuthi yikuphi ukuqhubekela phambili kokusebenza kungcono isimo sakho singakusiza ukuba uqede ubuhlungu bakho ngokushesha futhi ubuyele emsebenzini wakho ojwayelekile.