Amathiphu Ekuthuthukiseni Ukuziphendulela Kwezansi Ephansi
Uma une-arthritis yomgogodla emhlane wakho ophansi, mhlawumbe akudingeki ngikutshele indlela ebuhlungu futhi ekhawulelwe ngayo.
I-osteoarthritis (noma ikuphi emzimbeni) iqala ngokuguguleka kwe-cartilage kumalungu. (I-cartilage ingumuthi ongcono-kunethambo ohlinzeka ngokugqoka nokugubha endaweni ehlangene; isikhala esihlangene siyindawo emkhatsini wamathambo amabili ahlanganisa ukuhlanganiswa.)
Uma i-osteoarthritis iqhubeka, i-cartilage yakho ingase ilahleke ngokuphelele ukuze ithambo liqhubekele emathanjeni njengoba uhamba ngendlela yakho evamile. Futhi ngiyazi ukuthi akudingeki ngikutshele ukuthi lokho kungaba okukhulu kangakanani!
Kodwa akusikho konke.
Izinguquko Zomgogodla kanye Ne-Arthritis Yamagciwane
Ukuphazamiseka nokuguguleka kwe-cartilage ngokuvamile kuholela ekuhlanganyeleni ukushintsha ukuma kwayo. Lokhu kubangelwa inqubo eyaziwa ngokuthi i-bone remodeling, kusho uHagit Rajter, ochwepheshe bezokwelapha emzimbeni ku-Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City.
"Ukulungiswa kwamathambo kungabangela ukuba i- bone spurs ne-cysts bakha emaphethelweni amathambo."
I-back back ishicilelwe kakhulu uma i-osteoarthritis isemgodleni. Lokhu kungenxa yokuthi i-back back ithatha ukucindezeleka kwansuku zonke kwesisindo somzimba wakho, Rajter amazwana. "Ukucindezeleka ngokweqile emhlane ophansi oholela ezingxenyeni ezinzima nokulimala kakade okonakaliswe yi-arthritis kungakhulisa kakhulu ubuhlungu," esho, enezela ukuthi ngokuvamile ama-facet joints kanye nama-spinal disc ahlushwa kakhulu.
(I-disc ilahlekelwa ukuphakama.)
U-Rajter uphawula nokuthi ucwaningo lusekela ukuthi i-osteoarthritis ephansi yakho ingathinta ibhalansi yakho, kanye nokusebenza kwakho kwe-hip namandla angaphakathi. Lezi zindlela ezinciphisa amandla kuzokwenza kube nzima ukwenza imisebenzi yakho evamile ezingeni ozojwayele.
Benza kube nzima ukuzivocavoca. "Lokhu kuyimiphumela engaqondile yomzimba we-arthritis," kusho uRajter. "Akuzona lezo zifo, kodwa ziqinisekile ukuthi zithonya."
Yini Ongayenza Ngayo Ubuhlungu Bamagciwane E-Spinal Emhlane Wakho Emuva?
Ayikho ikhambi langempela le-osteoarthritis. Ukwelashwa ngokuvamile kugxile ekusizeni ubuhlungu, kunciphisa ukuqhubekela phambili kwesimo, ukulawula ukuvuvukala emalungeni nokuthuthukisa ikhono lakho lokwenza lokho othanda ukukwenza.
Ukwelashwa kungenziwa ngokufanelana nezidingo zakho, futhi ngokuvamile kuthathwa indlela yokwelashwa eningi. Ngenkathi izinhlobo ezahlukene zezimiso zivame ukufakwa ohlelweni lwezokwelapha lwe-arthritis yomgogodla (njengokuthatha imithi, ukuya kokwelashwa ngokomzimba nokusebenzisa izinsiza zokuvikela ngokuhlanganyela), kuwukuhlakanipha ukuvuma ukubaluleka kokuzivocavoca empilweni yakho yansuku zonke.
Ukugqugquzela Ukuzivocavoca Uma Ubunzima
Ngiyazi. Ngiyazi. Kunzima ukuziphakamisa futhi ugqugquzelwe ukuzivocavoca, ikakhulukazi uma ubuhlungu bakho busebenza, kepha ungilalele. Ukuzivocavoca kunenzuzo eminingi kakhulu ongayinaki njengengxenye yendlela yakho evamile. Ukuzivocavoca kungasiza ekunciphiseni ukuqina kwakho, ukuthuthukisa isimo sakho sonke, ukunciphisa ubuhlungu bakho futhi kunganciphisa nokuqhubekela phambili kwezinguquko ezenzeka emgodleni wakho ngenxa yesikhuhlane.
Ngaphezu kwalokho, ingavikela izifo ezinjengesifo senhliziyo, umdlavuza , nokuningi.
Izinhlelo zokuzivocavoca nokuzivocavoca ngokuvamile zihlanganisa i-cardio, ukuqeqeshwa kwamandla nemisebenzi yokwandisa uhla lwakho oluhlangene lokunyakaza. Kulezi, umsebenzi ohlangene wezinyathelo zokuhamba ungadinga ukugxila kwakho okuningi. U-Rajter uthi ukuvivinya okuhamba phambili kungaphazamisa umjikelezo ononya wobunzima, ukungahambi kahle, izinguquko ezihlangene nobuhlungu obuvame ukuhambisana ne-arthritis.
Ukuze uthole uhlelo oluyisisekelo emuva, uhlelo lokuhamba phambili oluphephile, kodwa hhayi ngokufutheka kakhulu, uRajar uncoma izindlela ezintathu, ezichazwe ngezansi. Uthi uma unezinye izimo zezokwelashwa, noma unemigomo yempilo ongathanda ukuyiphatha ngaphandle kokuphuza izimpawu zakho, kufanele wenze i-aphoyintimenti nomuntu osebenza ngokomzimba ukuze kuhlolwe futhi kusetshenziswe uhlelo lokuzivocavoca ekhaya.
Kulezi zivivinyo ezilandelayo, kungcono ukuthi ungazenzeki embhedeni. Sebenzisa umbhede noma ingubo ebhodini. Nginikeza ukubhala okujwayelekile ngokuzivocavoca ngalunye ngezansi; uma unesithakazelo emiyalweni eningiliziwe ngezithombe, chofoza isixhumanisi ngakwesokunxele sencazelo ngayinye.
- Sula izintambo. Themba ngemuva kwakho bese udonsa ibhande elibhekene nesifuba sakho, usebenzisa izandla zakho. Yiba mnene, asikho isidingo sokuphoqa lesi senzo. Bamba khona lapho imizuzwana engu-15 bese ubuyela phansi unyawo lwakho phansi. Yenza ukuphakama okungaba ngu-10 kuya ku-15 bese uphinda ngomunye umlenze. Ukuqhuma esifubeni kufanele kwenziwe kanye noma kabili ngosuku, kusho uRajter. Ubuye akhuthaze ukwenza into yokuqala ekuseni futhi ekupheleni kosuku, ukukhulula ukucindezela emgodini wakho. Uma ungenza amadolo-ngamathambo amabili-ngaphandle-ubuhlungu, zama ukuphakamisa imilenze yombili.
- I-Gentle Spine Twist. Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Gcina amahlombe akho enhle futhi eqinile phansi, futhi. Hamba ngomabili amadolo aguqe ngakolunye uhlangothi bese uhlala lapho imizuzwana engu-10 kuya kwangu-15. Philisa! Buyela esimweni sokuqala uphinde uphinde uhlangothi oluhlukile. Njengama-knees-to-chest stretch, yiba ngu-10 kuya kwangu-15 kwalezi kanye noma kabili ngosuku.
- I-Cat-Cow Stretch. Zibeke wena ezandleni zakho nasemadolweni. Okokuqala, gubha umhlane wakho kancane bese uhamba kancane kancane lapho uvumela isisu sakho ukuba sag. Yiya endaweni ngayinye ngaphansi kwezinga eliphezulu kuphela. Inkomo yenkomo yenza ukufudumala okukhulu kwenzalo yezinja zezinyoni , futhi kusiza ukuhlanganisa izingxenye zakho zezinhlangothi ngemuva komgogodla wakho.
> Umthombo:
> Inombolo yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City. September 2011.