Cishe wonke umuntu uthola ubuhlungu obuphansi emuva ngezikhathi ezithile. Ngokombiko weMayo Clinic, ubuhlungu obuphansi emuva buyisinye sezizathu ezivame kakhulu abantu abanikeza umsebenzi olahlekile. Kungesinye sezizathu ezivame ukuvakasha kukadokotela.
Kunezimbangela eziningi zokubuhlungu emuva komzimba, kodwa ezinye ezivame ukushiwo zihlanganisa ukuma okuncane, ukuhlala ngokweqile, amasu okuphakamisa okungalungile, izingozi, kanye nezinkinga ezizenzekelayo.
Imisipha kanye nemigqa ye-back back isekela ukusekela umgogodla futhi uvumele ukunyakaza okubushelelayo, okunamandla phakathi nomsebenzi. Uma lezi zinhlanzi zibuthakathaka, zifinyefisiwe noma zithekile, noma yikuphi ukunyakaza okungazelelwe kungaholela ekulimazeni.
Ubuhlungu obuphansi emuva buvame ukuvinjelwa ngokusebenzisa imishini emihle yomzimba, ukuthuthukisa ukuhamba, ukuvuka nokuhamba njalo, nokwenza okunye okuyisisekelo emuva kanye nokuziqinisa okuyisisekelo. Ukwelapha ngokomzimba kanye nokwelapha ekhaya ngokujwayelekile kuyindlela ephumelela kakhulu yokubhekana neziqephu ezisebenzayo zokuhlunguphaza emuva.
Ukubuyiselwa kwe-Pain Prevention Exercises
Indlela engcono kakhulu yokuvimbela ubuhlungu be-back is ukuthola indlela yokuphila enempilo egcina umhlane kanye nemisipha yomzimba iqinile futhi iguquguquke. Nazi amathiphu ambalwa okuzivikela ekuhluphekeni okuphansi emuva.
Hambisa okuningi
Ukuhlala kakhulu kungalimaza impilo yakho, ngakho vuka uphinde uhambise imizuzu embalwa njalo ngehora. Ngokusho kocwaningi olwengeziwe, ukuhlala isikhathi eside kubangela izimbungulu zomzimba ophansi ukuba zivele zivaliwe, ezinemiphumela emibi yezempilo, kuhlanganise nokunciphisa umzimba, ukwanda okukhulu kwesifo sikashukela, ukukhuluphala, nesifo senhliziyo.
Ngakho-ke, vuka futhi wenze okungenani ama-squats ambalwa noma uhambe ngezinyanga ezimbalwa ngehora.
Hlala Flexible
Ukuzivocavoca umzimba okuyisisekelo kuzosiza ukugcina ukuhleleka okuhle, imizimba yomzimba, nokuguquguquka. Kubalulekile ukukhumbula ukuthi umgomo wokweluleka ukuthuthukisa nokugcina uhlu olufanele lokuhamba olungazungeze amalunga athile.
Ngokuqondene nomgogodla, abagijimi ngokuvamile badinga ukuhamba kahle nokuhamba kahle emgodleni we-thoracic (ngasemuva ngemuva), kuyilapho umgogodla we-lumbar unikeza isisekelo esiqinile sokusekela nokuzinza.
Yize noma ngabe yiluphi uhlobo lokuthutha lungase luzizwe lukhulu emva kokuzivocavoca noma emva kokuhlala isikhathi eside, izinzuzo zangempela zomsebenzi othile wokulula ukuthi zingasiza ukugcina uhambisane olufanele oluhambisana namajoyina athile. Kuyasiza nakakhulu uma ukwelula nokukhulula imisipha eqinile kuhambisana nokuqinisa nokuzinza ababuthakathaka, njengoba kuchaziwe endatsheni elilandelayo, ukusebenza kwe-glute.
Thola Ukudutshulwa Kwakho
Uma uhlala isikhathi eside, ungaqeda ukuhlunga okubuthakathaka, izintambo eziqinile, nezimpande eziqinile ze-hip. Lolu hlobo lokungalingani kwemisipha yinye isizathu esenza abanye abantu bahlakulele ubuhlungu obuphansi emuva. Ngaphandle kokwanda ngokuphindaphindiwe ukuze kusebenze umsila womzimba ophansi, ukwenza isimiso sokusebenza somzimba ozobamba ngokuqondile kuzokusiza ukudubula kahle futhi ukunciphisa ukungalingani okubangelwa ukuhlala isikhathi eside. Kubuye kube isimiso esihle sabagijimi ukuba bafakwe efudumele ukuze imisipha enamandla kakhulu emzimbeni ingaqhuma kahle ngesikhathi sokuzivocavoca.
Qinisekisa Imbuyiselo Yakho Nesihloko
Ukwenza isimiso esilula kanye nesimiso sokuqinisa esiyinhloko kuzokusiza ukuba ugcine umzimba oqinile womzimba ngokuqinisa imisipha yomzimba ehlinzeka ukusekela nokuzinza emgodini.
Ezinye zezinsizakalo ezibuye zisiza kakhulu futhi ezinganakekelwa emuva zihlanganisa ukuvivinya ibhuloho, umsebenzi wokukhulisa emuva, kanye nokusetshenziswa kwesandla somlenze nesilenze.
Yenza kusebenze i-Transverse Abdominis (i-TVA)
I-muscle transverse abdominis (i-TVA) iyisisindo esijulile semisipha yomzimba kanye nenye yezinhlanzi eziyinhloko ezizinzile zokuqina komzimba. I-TVA ebuthakathaka ngokuvamile ihlotshaniswa nobuhlungu obuphansi emuva, kodwa ukuvivinya umzimba okulula kungasiza ukuqinisa lo muscle.
Yakha amandla angaphezu kakhudlwana
Kunobunye ubufakazi bokuthi ukwakha amandla aphelele ngesisindo sokuqeqeshwa kwesisindo sokuyisisindo kungasiza ekunciphiseni ubuhlungu emuva.
Ucwaningo olulodwa olwanyatheliswa kuyi-Journal of Strength and Conditioning lwaluthi ukuqeqeshwa kwamandla kwakusiza kakhulu ekunciphiseni ubuhlungu obuphansi emuva futhi kuthuthukise ukusebenza kwesiguli kunokubandakanya ohlelweni lwe-aerobic conditioning conditioning. Uhlelo lokutadisha lwalusebenzisa ukuvivinya umzimba.
Imithombo
I-Bakl, i-Elin, ne-. al. "Ingabe sibhekene nephedi elisha lokungasebenzi emsebenzini?" Br J Sports Med, 4 Febhuwari 2010, kufanele: 10.1136 / bjsm.2009.067702
Ian Shrier MD, Ph.D. no-Kav Gossal MD. Izinkolelo Zamaqiniso Namaqiniso Okudambisa: Izincomo Zomuntu Ngemizimba Yezempilo, The Physician and Sportsmedicine, VOL 28, # 8, Agasti 2000
Kell, R; I-Asmundson, G. A Ukuqhathaniswa Kwezinhlobo ezimbili ZemiSebenzi Yokuvuselela Ukuzivocavoca Periodized in the Management of Chronic Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. 23 (2): 513-523, Mashi 2009.
I-Nicholas Institute of Sports Medicine ne-Athletic Trauma, i-Low Back Pain ne-Lumbar Stabilization Ukuzivocavoca, [http://www.nismat.org/ptcor/lbp].
Umhlahlandlela Weziguli Ku-Anatomy and Function of the Spine, i-University of Maryland Medical Centre. [umm.edu/programs/spine/health/guides/anatomy-and-function].