Ubuhlungu obuphansi emuva abufanele ukulawula impilo yakho
Kungenzeka ukuthi ungomunye wabantu abadala abangama-80% abaye babhekana nobuhlungu obuphansi emuva emuva kokunye empilweni yakho. Kungakhathaliseki ukuthi ubuhlungu obunzima futhi obunzima njalo, bubukhali obubukhali bokudubula, noma ubuhlungu obubuhlungu, ubuhlungu bokubuyisa akufanele bubekwe. Ukuzinza okuphansi okusiza ukuvikela ukulwa nobuhlungu obuphansi emuva nokuqina komgogodla kusiza ukuvikela ukulimala kwamalonda. Ngisho noma ubuhlungu be-back emuva bungase buyeke, isignali yesisindo impendulo ebalulekile ebuchosheni bakho okufanele uyiqaphele.
Ukugxilisa umzimba wakho ngokusebenzisa ubuhlungu akusona umqondo omuhle; esikhundleni salokho, vumela umzimba wakho isikhathi esidingekayo kakhulu sokuphumula nokubuyiselwa.
Okuningi mayelana nobuhlungu obubuyela emuva
Ubuhlungu obubuyela emuva buvela ezimbangela eziningi ezihlanganisa izilonda kanye nezinkinga, ukuguqulwa kwe-dis, ama-discs akhethiwe noma ama-ruptured, i-sciatica, i-radiculopathy, i-spondylolisthesis, i-stenosis yomgogodla, ukulimala okubuhlungu, nokulimala kwamathambo. Ubuhlungu obuningi bokubuya buvame ukuhlala bufushane izinsuku ezimbalwa emavikini ambalwa. Iningi ngokuvamile libangelwa ukuphazamiseka komgogodla, imisipha, ama-discs, noma ama-nervo, ngokuvamile okubangelwa ubuhlungu obukhulu besikhathi esifushane. Kulabo abathola ubuhlungu obunzima bomhlane, cishe u-20% uhlakulela ubuhlungu obungapheli obubuhlungu obungapheli obuphikelela isikhathi esingaphezu konyaka.
Ubuhlungu be-back buya kuba bukhuni futhi bubucayi, lapho ukuzivocavoca komunye umzimba kungathuthukisa izimpawu zomuntu oyedwa ngenkathi kubiza izimpawu zomuntu olandelayo. Ukuntuleka kokuhamba nokuzinza emhlane ophansi kungukungalingani okuvamile okubangele ubuhlungu.
Ibhalansi ngqo ihluka phakathi kwabantu. Abanye abantu badinga ukwandisa ukuhamba lapho abanye befuna ukwandisa ukuzinza ukuze baphumelele emuva. Lokhu kubhaliswa / ukuhamba ibhalansi kungashintsha endleleni osebenza ngayo noma ukuthi ubudala kanjani. Ingemuva yakho isakhiwo esiyinkimbinkimbi kakhulu futhi ehlukile kunamalungu onke emzimbeni wakho.
Umhlane wakho ngokuyinhloko ikholomu evumelana nezimo ezinesisindo esiyinkimbinkimbi nemisipha. Uma ungalondolozi ukuzinza okwanele emgodini wakho, ungalimaza emuva kwakho kokuthile okulula njengokugoba phansi ukuze uthathe ipeni noma udilize.
Sonke sizwile ngokubaluleka kokuqinisa ingqalasizinda yakho, ehlanganisa imisipha, amathambo namalungu axhumanisa umzimba wakho ophansi nangaphansi. Imisipha eningi emhlane wakho, isisu, izinhlangothi, isifuba, namadolozi yakha ingqikithi yakho. Umgogodla oqinile, oqinile futhi oguquguqukayo ungakusiza ukugoba, ukuguqula, ukuma ngokuqondile, nokuhamba ngokukhululeka nokusebenza kahle.
Ucwaningo lubonisa ukuthi izivivinyo ezilula eziqinisa imisipha ejulile yokuqiniswa kwengane ephansi ingakwazi ukuqinisa nokuthuthukisa ukukhubazeka okusebenzayo ezigulini eziningi ezibuhlungu ezingapheli. Imisipha ejulile yokuzinza ihlanganisa i-abdominis ehamba phambili, i-lumbar multifudi, nezibopho zangaphakathi. Lezi zinhlanzi kufanele zivumelane ndawonye ukuze zinikeze ukuzinza okwanele komgogodla ukuze kuvinjelwe ubuhlungu obuphansi bokubuyela emuva.
The Exercises
Nazi izindlela ezintathu ezilula ongayenza ukuze ulungise ubuhlungu bakho obuya emuva. Zenzelwe ukuthuthukisa ukukhuthazela nokuzinza kwemisipha yakho ephansi emuva ngenkathi uvikela umgogodla wakho nemisipha eyinselele kusihluthu sakho.
Umgomo oyifunayo ukusiza ugcine ukuqina komgogodla ngenkathi wenza imisebenzi ehlukahlukene. Njengoba lezi zivivinyo zihloswe ukuthuthukisa amaphethini emoto ezungeze umgogodla ukusiza ngazo zonke izinhlobo zemisebenzi, qinisekisa ukuthi uphefumulela ngaphakathi nangaphandle ukusiza ukuqeqesha ukuthi ugcine ukuvuselela njalo kuzo zonke izibeletho zakho kanye nokuzinza komgogodla ngezimo ezihlukahlukene. Uma uhlangabezana nanoma yikuphi ubuhlungu phakathi nokuvivinya umzimba, yimisa ngokushesha. Umqondo wokuthi "akukho buhlungu akukho nzuzo" akusho ukuthi ubuhlungu obuphansi bubuhlungu.
I-Cat-Camel
Ukuzivocavoca kokuqala ikamela-ikamela. Yenziwa ezandleni zakho nasemadolweni, ngakho qiniseka ukuthi ubeka izandla zakho namadolo kude nohambo olukhululekile.
Gxila ekuguquleni kahle futhi ukwandisa umgogodla wakho konke ukuhamba kancane futhi okuqhubekayo kunokuba uphumele emagqumeni ekugcineni. Kanciphisa kancane kancane umgogodla wakho phezulu njengokwakhela phezulu, uguqule intamo yakho phambili phansi njengoba ujikeleza umgogodla wakho ngokukhululekile ngangokunokwenzeka. Uma usufike ebangeni lokugcina, shintsha izinkombandlela bese wandisa umgogodla wakho ngokuwuphonsa phansi phansi, wengeze intamo yakho kuze kube sekudleni njengoba uvula umhlane wakho ngokukhululekile. Phinda lo mjikelezo wamakamela wenkambu ngokushelelayo nangokuhamba kancane, izikhathi ezinhlanu kuya kweziyisishiyagalombili. Kufanele kusize ukunciphisa ukumelana nokungqubuzana emgodleni.
I-Quadruped
Umsebenzi wesibili ubizwa ngokuthi i-quadruped. Lokhu futhi nakho okwenziwe ezandleni nasemadolweni. Ngenkathi ugcina umgogodla ongathathi hlangothi, ngesikhathi esifanayo uphakamise ingalo yakho nomlenze owehlukile kuze kube yilapho usondelene ngokugcwele, bese behla kancane bese bephindaphinda. Isundu sakho kufanele sihlale phansi. Kuyinselele ukulinganisela ngakwesokunene sakho namadolo atshalwe phansi ngenkathi egwema noma yikuphi uhlobo lokuzulazula okuphakathi kwe-midsection yakho nomgogodla. Qala ngokuphindaphinda kuka-5 kuya ku-8 ohlangothini ngalunye bese ushintsha. Qhubeka nokuphindaphinda okuphindaphindiwe ngokuhamba kwesikhathi.
Iplanki neBridge Bridge
Umsebenzi wesithathu yi-plank ne-bridge side. Ibhuloho elihlangene liqeqesha imisipha ye-lateral ye-torso ewusizo olukhulu ekuqiniseni emuva okuphansi. Eplanini, qala ngokulala phansi phansi phansi, ukugoqa izinzwane zakho phansi, nokubeka izikhala zakho ngokuqondile ngaphansi kwamahlombe akho. Phakamisa izintambo zakho ngenkathi ugcina intamo engekho hlangothi nomgogodla, usebenze imisipha yakho ukuze uhlale uqinile. Qala ngokubamba iplanki ngemizuzwana embalwa futhi usebenze indlela yakho ekude isikhathi eside. Kumabhuloho ohlangothini, qala ngokulala eceleni kwakho bese ubeka ibhotela lakho phansi phansi kancane kunehlombe lakho. Beka umlenze wakho ophezulu kancane phambi komlenze wakho wangaphansi, ubeke izinyawo ngezinyathelo ezithendeni. Phakamisa phansi nge-elbow yakho etshalweyo kanye nohlangothi lwezinyawo zakho ezansi, ngenkathi uphonsa umlenze ongezansi, ucindezela i-midsection yakho, futhi ugcine umjikelezo omude. Ugqoko lwakho kufanele luhambele ngqo ngaphansi kwehlangothini lakho lehlombe uma usebhuloho. Bamba imizuzwana engu-1 noma emibili bese uphumule bese ushintsha izinhlangothi. Sebenza kuze kube yisikhathi eside uma ungazibekezelela. Inguqulo eguquliwe yendlela yokuzivocavoca ukuqhubekela emadolweni kunokuba unyawo lwakho, sonke ngenkathi ugcina intamo engekho hlangothi nomgogodla.
Imicabango Yokugcina
Uma ubhekene nanoma yiluphi uhlobo lwezinhlungu ezibuhlungu emuva, qiniseka ukuthi ukhuluma nodokotela wakho njengoba kungenzeka ukuthi usuka esimweni esibi kakhulu sezokwelapha. Ngaphezu kwalokho, funa usizo lomuthi ohlinzekwe yilayisensi noma ochwepheshe bokuzivocavoca abanokuhlangenwe nakho kokuvuselela ebuhlungwini bakho bokubuyela emuva. Into ebaluleke kakhulu ongayenza ukulalela umzimba wakho ngaso sonke isikhathi. Uma ubuchopho bakho buthumela izibonakaliso zobuhlungu, zilalele, vimbela okwenzayo, futhi uphumule. Ukwenza ukuzivocavoca okuphansi emuva kwansuku zonke kuyasiza kakhulu ekugcineni impilo enempilo. Yiba nesineke ngenkathi uthola inhlanganisela efanele yokuhamba / ukuzinza-ukulinganisela umzimba. Uma ungena emgodini womkhuba ongenabuhlungu futhi ulandele nsuku zonke, uzozizwa izinzuzo!
> Imithombo:
> Ubuhlungu bokubuyela emuva . Ilabhulali Kazwelonke Yezokwelapha yase-US. Iwebhu. 30 Dec 2015.
> Imiphumela ye-Lumbar Stabilization ne-Dynamic Lumbar Ukuqinisa Ukuzivocavoca ezigulini ezinezinhlungu ezingapheliyo . Cho, Y, Choi K, Choi, Y, Kim D, Kim H, Kim J, Lee K, National Library of Medicine, Feb 2013.
> Ukwandisa impilo ephansi emuva kokuzivocavoca umzimba . McGill SM. I-ACE Fitness, Feb 2003.
> Iphepha Lokusebenza Eliphansi Lokubuyisela Izinhlungu . I-National Institute of Neurological Disorders and Stroke, 3 Novemba 2015.
> Ukuqinisa Isikweletu Sakho: Izindlela Ezilungile Nezingalungile Zokukwenza Amapulangwe, Izikwele, namaPlanks . U-Dadoly A. Harvard WezeMpilo, 29 Juni 2011.
> Imiphumela Ye-Muscle Emathunjini Ejulile Ukuqinisa Ukuzivocavoca Ngomsebenzi Wokuphefumula noLumbar Ukuzinza . U-Kim E, i-Lee HUS National Library of Medicine, ngo-Jun 2013.