Uma unezinhlungu ezisezingeni eliphansi noma i-sciatica, udokotela wakho womzimba uzohlola isimo sakho futhi anikeze izivivinyo zokusiza ukuthuthukisa ukuhamba kwakho nokunciphisa ubuhlungu bakho.
Ubuhlungu obuphansi emuva buyathinta cishe wonke umuntu ngesikhathi esisodwa noma kwenye. Ucwaningo lubonisa ukuthi ukuqwashisa ngemuva kokuzivocavoca nokuzivocavoca yizinto ezimbili ezibaluleke kakhulu ongayenza ukuze uphathe ubuhlungu obuphansi emuva.
Ngokugcina ukuhamba okulungile nokuhamba okuhle namandla akho ngemuva kwakho, ungasiza futhi ukuvimbela ubuhlungu obuphansi obungemuva obungenzeki.
Khumbula, uma unezinhlungu ezincane ezingemuva ezithatha okungaphezu kwamasonto ambalwa noma lokho okunciphisa ikhono lakho lokusebenza ngendlela evamile, vakashela udokotela wakho, uchwepheshe wezempilo noma umhlinzeki wezempilo. Umhlinzeki wakho womzimba angakwazi ukuhlola isimo sakho esithile futhi anikeze ukuvivinya okulungile kanye nokwelashwa kwesimo sakho.
Nazi izindlela ezimbalwa ezilula zokuzama, kodwa hlola nodokotela wakho ngaphambi kokuqala ukuqinisekisa ukuthi ukuzivocavoca kuphephile isimo sakho esithile:
- Ukuqamba amanga : Mane ulale phansi esiswini sakho bese uphumule. Hlala kule ndawo imizuzu engu-1-2 futhi uphefumule kancane kancane. Ngemuva kwemizuzu embalwa kule ndawo, qhubeka nomsebenzi olandelayo.
- Izindlela zokuzimela ezithandwayo : Uma usesiswini sakho, phakamisa phezulu ezinkendeni zakho. Hlala kule ndawo imizuzu engu-1-2 futhi uphefumule kancane kancane kule ndawo. Uma lesi sikhundla sihamba kahle, hamba emisebenzini elandelayo.
- Ukucindezela : Uma ulele esiswini sakho, faka izandla zakho phansi phansi kwamahlombe akho, njengokuthi uzoqala ukuqhuma. Cindezela amahlombe akho phezulu bese uvumela izinyathelo zakho bese uhlehlisa emuva uphumule. Izindebe zakho kufanele zihlale zixhumana phansi njengoba ucindezela. Bamba isikhundla sokuphela kwamasekhondi angu-1-2 bese ubuyela ngokugcwele endaweni yokuqala. Yenza okuphindaphindiwe okungu-10. Ukuvivinya ibhonasi: I- Prone Press Up ne-Hips Off Centre .
- Ukunyakaza kwepelvic : Ngesikhathi ulele ngemuva kwakho, hamba uhlangothi lwakho emuva bese ucindezela phansi phansi phansi phansi. Kumele uzizwe ubuhlungu bakho besisu nesisu buqina njengoba wenza lokhu. Bamba isikhundla samasekhondi angu-1-2, bese uphinde uphumule esimweni sokuqala. Yenza okuphindaphindiwe okungu-10.
- I-Supine lumbar flexion : Ezinye izimo, njenge- stumosis yomgogodla , zivame ukudinga ukuqhuma, noma phambili ukuguqa, ukuze zibe ngcono. Indlela ephephile yokuthuthuka i-lumbar flexion ngokuqala u-supine, bese uqhubekela phambili ukuhlala e-flexion futhi ekugcineni u-lumbar flexion ekumi.
Khumbula ukuthi imbangela evamile kakhulu yobunzima be-back back akusihle ukuhlala okuhlelekile. Kubaluleke kakhulu ukugcina ukuhlala okuhlelekile uma uthola ubuhlungu obuphansi emuva. Sebenzisa umcamelo omncane noma ithawula ehamba emhlane wakho ukuze usize ukusekela umgogodla wakho ngenkathi uhlezi. Ukulondoloza ukuhleleka okulungile kuyindlela enhle yokuvimbela ubuhlungu obuphansi emuva emuva.
Ukuqwashisa kwe-Postural kungabuye kuthuthukiswe ngokwenza umsebenzi wokusebenzisa i-slouch-overcorrect noma ngokusebenzisa ubuchwepheshe obusha njengoTruPosture Smart Shirt. Ngokufunda ukuthola nokugcina isimo esifanele, ungagcizelela ukucindezeleka emuva kwakho futhi ungavimbela ubuhlungu emuva.
Lezi zivivinyo kufanele zenziwe kathathu noma ezine izikhathi ngosuku uma uzwa ubuhlungu obunzima bokubuya emuva.
Qinisekisa ukuqapha izimpawu zakho ngenkathi usebenzisa umzimba, futhi ume uma uzizwa ukwanda kwezinhlungu. Uma unezinhlungu zomlenze ezivela ngemuva kwakho, bukela i- phenonemon ; lokhu kuyisibonakaliso esihle sokuthi uqhuba kahle umzimba wakho uma ubuhlungu bakho behlelile, yenza ukuvivinya umzimba kanye ngosuku ukuze usize ukugcina umgogodla ophilile futhi usize ukuvimbela ubuhlungu obuphansi obuzayo emuva.
Uma uzizwa ubuhlungu obukhulu emuva, uhlelo lokuzinakekela lokuphatha ubuhlungu nokubuyisela ukuhamba lubalulekile. Ngokugcina umgogodla wakho wesibindi futhi uqine futhi ngokugcina ukuma okuhle, ungase ukwazi ukubuyela ngokushesha kwimisebenzi yakho evamile kanye nendlela yokuphila.
> Umthombo:
> I-Macedo, i-LG, ne-etal. Umthelela Wokulawulwa Kwezimoto Zokuzivocavoca Okuhambisana Ne-Graded Activity Kumagulane Ane-Nonspecific Ebuhlungu Ebusayo: Isivivinyo Esilawulwe Ngokungahleliwe. Ukwelashwa Kwemvelo Mar 2012, 92 (3) 363-377.