Phatha emuva ne-neck neck ngokulungisa ukuhamba kwakho
Enye yezinto ezivame kakhulu ukuhlolwa kwezifo zomzimba zibuzwa ukuthi, "Ngihlala kanjani nokuhlelwa okuhle?" Ukuqaphela ukuma kwakho kungakusiza ukuhlala nokuma ubude, futhi kungakusiza ugcine inkululeko ephelele yokuhamba nokuhamba ngendlela efanele. Ngakho-ke, ingabe kukhona indlela elula yokuhlala nokuhleleka okungcono, futhi lokhu kuzosiza ubuhlungu bakho emuva?
Esinye sezimbangela ezivame kakhulu zobuhlungu obuphansi emuva ubuhle bokuhlala.
Uma uhlala, ikakhulukazi isikhathi eside, ukucindezeleka ngokweqile kufakwa emisipha, ama-tendon, nama-disc emhlane ophansi. Lolu hlobo lungabangela ubuhlungu obuphansi emuva.
Anatomy of the Spine
I-back back, noma i- lumbar spine , iqukethe amathambo angu-5 okuthiwa i-vertebrae. Phakathi kwala mathambo kukhona ama-absorber okwehliswa okwe-spongy okuthiwa ama-discs. Kunezingxenye ezimbili kwi-disc: ingxenye engaphakathi ebizwa ngokuthi i-nucleus pulposes, nengxenye yangaphandle ebizwa ngokuthi i-annulus fibrosis. I-nucleus pulposes yinto efana ne-jelly, kuyilapho i-annulus fibrosis inzima. Ngakho-ke, i-discs ingacatshangwa njengama-donuts ama-mini ephakathi kwamathambo. Kunemisipha eminingi kanye nemigudu ehlanganisa isikhala semalenze.
Uma ubukela umgogodla ohlangothini, ijika eliphambili elibizwa ngokuthi i-lordosis lingabonakala ngemuva. Lapho ehlezi, abantu abaningi baxosha. Lesi sikhundla esimisiwe senza ijika elingaphambili libuyele emuva ukuze liguquke. Ukuguqulwa kwendonga phambili kubeka umthamo owedlulele ohlangothini olungaphambili lwe-disc, futhi i-jelly phakathi kwe-disc iqhutshelwa emuva.
Lapho i-jelly igxuma kakhulu, izinzwa zikhonjiwe futhi ubuhlungu obungemuva buya emuva.
Ukufunda indlela yokuthola nokulondoloza ukuhlala kahle kokuhlala isikhathi esithile kungenye yezokwelapha eziphumelelayo kakhulu ukuthi umhlinzeki wakho ongokwenyama angakunikeza uma unemva ebuhlungu.
Indlela Yokuthola Ukulungiswa Ukuhlala Kwesikhashana
Ngokuvamile kufanele kube khona ijika elibheke phambili emuva.
Isihluthulelo sokuthuthukisa ukuhlelwa kokuhlala kwakho ukugcina ukuthi i-curve phambili ngaso sonke isikhathi.
Enye indlela yokugcina ilungile uma uhlezi ukusebenzisa ithawula elincane noma umcamelo wendwangu ukuze usize ukusekela ijika emhlane ophansi. Ukuze usebenzise kahle i-lumbar roll, uhlale esihlalweni ezinomunwe wakho ucindezelwe kuze kube sekugcineni kwesihlalo. Bese usukele phambili kancane bese ubeka umqulu emncane emhlane wakho, ezingeni lebhodi lakho lebhande. Lokhu kuzokusiza ukugcina ijika elifanele ekugcineni kwakho okuphansi. Ungenza umqulu wakho we-lumbar nge-ithawula encane noma umcamelo.
Enye indlela yokuthola nokugcina isimo esifanele ukukwenza okusemthethweni ukuqhuba umsebenzi wokubamba iqhaza . Ukunyakaza okuphindaphindiwe kwe-slouching nokubeka ukuthutha kuyasiza ukuqeqesha umzimba wakho ukugcina ukuhamba okuhle kakhulu komgogodla wakho. Amadivayisi wekhono lobuchwepheshe, njengeTruPosture Smart Shirt, angakusiza ukuqeqesha ukuthi ugcine ukuhleleka okulungile.
Enye iqhinga lokugcina isimo esifanele ngenkathi ushayela ukuhlala ubude, bese ulungisa isibuko sakho sangemuva. Uma u-slouching, ngeke ukwazi ukubona ngemuva kwakho usebenzisa isibuko sakho.
Izwi kusuka
Ukungahleleki kokuhlala isikhathi esisodwa kungenye yezimbangela ezinkulu zobuhlungu obuya emuva. Ibeka ukucindezela ngokweqile kuma-disk, imisipha, namalungu ngemuva.
Ukusebenzisa nokulondoloza ukuhlala okuhlelekile kuyindlela edingekayo yokuqeda noma ukuvimbela ubuhlungu obuphansi emuva. Uma unesifo esiphansi se-back, hlola nomuthi wakho wenyama futhi ufunde ukuthi ungathola kanjani ukuhleleka okuhle kakhulu. Ngaleyo ndlela, ungakwazi ukubuyela ngokushesha futhi ngokuphepha empilweni yakho evamile esebenzayo.
> Umthombo: McKenzie, R., & May, S. (2003). I-lumbar diagnosis diagnosis kanye nokwelapha. (I-2nd ed., Umq. Owodwa). I-Waikanae: I-Spinal Publications eNew Zealand.