Ukuzivocavoca kwe-back-back elula kuyindlela elula yokuthuthukisa ukuhamba kwakho kwe-lumbar nokunciphisa ubuhlungu bakho obuya emuva . Kuyinto yokuvivinya okuphephile ukuyenza ngoba ibeka umthamo ophansi ngemuva kwakho futhi ingenziwa ngenkathi ulele phansi. I-Lumbar flexion iye yaboniswa njengomzimba osebenzayo we-spinal stenosis, i-spondylolisthesis, nezinkinga ezihlangene ze-facet ezihlangene.
Nini Ukwenza I-Low Back Flexion
Kunezikhathi ezithile lapho i-lumbar flexion ingaba nenzuzo yokwenza. Abantu abanezimo ezithile bazuza ngokuzivocavoca okuphansi emuva. Lezi zimo zibandakanya, kepha azikhawulelwe ku:
- I-stinalosis yomgogodla , njengengxenye yokuqhubeka kwakho kwe-lumbar flexion
- I- spondylolisthesis ye- Lumbar ( ukusa phambili kwe-vertebra eyodwa kwesinye)
- Isifo se-disgenerative
Ungasebenzisa futhi ukuzivocavoca okuphansi emuva kokubuya emuva uma uthola i-lumbar i-herniated noma i-disc encane njengengxenye yokuzivocavoca phansi okuqhubekayo kwe-sciatica . Kufanele uqaphele lapho wenza lo msebenzi. I-disc enkulu noma i-herniation ingase ibe nzima kakhulu yi-lumbar flexion. Kumele uhlole nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuba wenze lo msebenzi ukuze uqinisekise ukuthi kuyinto efanele ukuyenza.
Ubani Akufanele Abenze I-Lumbar Flexion
Kukhona izimo ezithile lapho ukuvivinya umzimba okuphansi kwe-backback akufanele kwenziwe.
Lokhu kufaka phakathi, kepha akukhawulelwe ku:
- I-disc ye-disc eyiphutha
- I-vertebral compression fractures
- Ubuhlungu obungemuva emuva, obubangelwa ezinye izilonda ezifana nesisu somgogodla
Uma wenza ukuvivinya umzimba okuphansi emuva futhi izimpawu zakho zibi kakhulu, kuyisibonakaliso esihle sokuthi kufanele umise ukuvivinya umzimba futhi ufune iseluleko sochwepheshe.
I-centralization (ukuhamba kobuhlungu bomgogodla kubuzwa emthonjeni, emthangeni noma emlenzeni emhlane wakho) wezimpawu ezenzeka lapho uvivinya umzimba kukhombisa ukuthi ukuvivinya umzimba kufanelekile ukuba wenze. Ngakolunye uhlangothi, uma izimpawu zakho ziba nzima kakhulu emzimbeni wakho, ithanga, noma umlenze njengoba wenza umsebenzi obhekwa ngokuthi "ukukhanya okubomvu." Ukuvivinya umzimba kufanele kusimiswe ngokushesha.
Khumbula, hlola nodokotela wakho ngaphambi kokuqala lokhu, noma olunye uhlelo, uhlelo lokuzivocavoca.
Indlela Yokwenza Ukuzivocavoca
Ukuze wenze ukuzivocavoca kwe-backback ephansi, kufanele uthole indawo yokulala emhlane wakho. Ubuso obulala kuwo kufanele busekele, kodwa kufanele bube bugcwele ngokwanele ukunikeza induduzo ethile. Ukwenza umsebenzi we-lumbar flexion embhedeni wakho akunconywanga, kodwa kungenziwa uma kungekho ezinye izindlela.
- Themba ngemuva kwakho.
- Bhonta ngamabili amadolo bese uphakamisa izinyawo zakho phansi.
- Khulisa kancane amadolo akho phezulu esifubeni sakho bese uthatha amadolo akho ngezandla zakho. Uma ukucindezelwa emadolweni akho kubangela ubuhlungu begolo , ungathatha amathanga akho ngaphansi kwamadolo akho.
- Ngomusa udonsa amadolo akho eduze kwesifuba sakho. Bamba lesi sikhundla imizuzwana engu-3.
- Vumela kancane amadolo akho ahlehlise phansi esimweni sokuqala. Izinyawo zakho kufanele zibe flat phansi futhi amadolo akho kufanele bent.
- Yenza okuphindaphindiwe okungu-10.
Khumbula ukuqapha izimpawu zakho njengoba wenza lo msebenzi. Uma izimpawu zakho zinciphisa noma zenzeke phakathi, yenza konke okuphindwe kabili. Uma izimpawu zakho ziba nzima kakhulu, kufanele ume futhi ufune izeluleko kumsebenzi wezempilo. Ukuqhubeka nokwelula ngokusebenzisa i-lumbar flexion uma ubuhlungu bakho bubuhlungu akuwona umbono omuhle.
Ukuzivocavoca okuphansi emuva kwe-backback kungenziwa izikhathi eziningana ngosuku. Uma ubuhlungu bakho buphelile, lo msebenzi ungenziwa kanye ngosuku njengengxenye yesimiso sokugcina esimweni sokugcina emuva.
Izwi kusuka
Uma ubuhlungu emuva, ukuzivocavoca kanye nokulungiswa kwe-postural kukhona amathuluzi akho amakhulu ekubuyiseni emsebenzini ojwayelekile kanye nomsebenzi.
Ukuzivocavoca kwe-back-back okuphansi kungase kube yingxenye yomsebenzi wakho wokuzivocavoca ukukusiza ukuthi ubuyele emsebenzini ojwayelekile futhi usebenze ngokushesha futhi ngokuphepha. Hlola nge-PT yakho ukuze ubone ukuthi i-lumbar flexion iyindlela yokuvivinya efanele yesimo sakho.