Ukuzivocavoca Okungakunika I-Sciatica

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Ukuzivocavoca Okungakunika I-Sciatica (noma Yulahla I-Sciatic Nerve Yakho)

I- sciatica yakho (okuyinto impela inkulumo-wonke abantu abasebenzisa ukuchaza ubuhlungu kanye / noma izimpawu zikagesi eziwela phansi umlenze owodwa), zingabangelwa enye noma ngaphezulu kwezinto eziningi kubandakanya i-disc, i-piriformis muscle eqinile, isisu somgogodla noma ngisho nokuhlanganiswa okungalungile kwe-sacroiliac. Kungenzeka ukuthi ube neminye yale mibandela ngesikhathi esifanayo.

Ukusebenzisa imishanguzo ngokuvamile kuvame ukusiza ukunciphisa izimpawu ngenkathi ukwandisa ukusebenza komzimba, nokuvimbela amafulegi abomvu njengezimpawu zesibindi, kuhlanganise ukulahlekelwa kokulawula komkhawulo wakho ophansi, isilonda noma isambiso, le ndlela ingakusiza ukuthi uphinde uphinde uthole izinga lakho lokuphila.

Ngokufanayo, kuwumqondo omuhle ukwazi ukuthi yiziphi izivivinyo ezingacasula inzwa yakho ye-sciatic, futhi lo mbukiso wesilayidi uzokunika izisekelo eziyisisekelo.

Ukuzivocavoca ne-Sciatica - Okuyisisekelo

Ngaphambi kokuba ufunde ngalezi zenzo zokuzivocavoca, nokho, nansi ulwazi oluyisisekelo mayelana nokuzivocavoca kanye ne-sciatica:

• Ifomu lokuzivocavoca liyisihluthulelo. Ukulimala okuningi noma ukucasuka kwesifo se-sciatic kwenzeka ngenxa yokuthi abantu bavumela ifomu labo lihleleke.
• Ukubamba iqhaza lakho kanye nokuqiniswa kwemisipha yakho yesikhumba ngokuhamba kwesikhathi kunikeza isisekelo seningi, uma kungenjalo, lezivivinyo ngokuvamile eziphakanyiswa ukuxilongwa kwe-lumbar (isimo esibizwa ngabantu abaningi ngokuthi i-sciatica).
• Enye into okufanele ukwazi ukuthi ukuzivocavoca okuphakanyisiwe ekulawuleni izimpawu ze-sciatica kungashintsha kalula ngokuzivocavoca, okungukuthi, uhamba ungenzi. Lokhu kungenxa yokuthi bangenza isimo sakho sibi nakakhulu noma sikhule izimpawu. Ukuzivocavoca umzimba kuyinto yokuzivocavoca lapho uqala ukulahlekelwa ifomu lakho, noma uma usebenza nemisipha emibi. Uma ingqalasizinda yakho iqala ukuthuthumela, yisikhathi sokuyeka umsebenzi. Ngeke nje uthole nje izinzuzo ezengeziwe ngokwenza umsebenzi we-sciatica ngesimo esibi, kodwa kungenzeka ukuthi uzilimaze, ngokwesibonelo, ngokucasula isisindo sakho sciatic.

Imithombo:

_{U-Albert HB1, uManniche C. Ukuphumelela kokwelashwa okusebenzayo okusebenzayo kweziguli ezine-sciatica enzima: isilingo esisodwa-esiyimpumputhe, esingenakulinganiswa, esibhedlela, esilawulwayo. Isiphambano (Phila Pa 1976). 2012 Apr 1; ​​37 (7): 531-42. i-doi: 10.1097 / BRS.0b013e31821ace7f. http://www.ncbi.nlm.nih.gov/pubmed/21494193}

_{Hayden JA1, van Tulder MW, Malmivaara A, Koes BW., Ukusebenzisa imithi yokwelapha ubuhlungu obungezona obuqondile bokubuyela emuva. I-Cochrane Database Syst Rev. 2005 Jul 20; (3): CD000335. ">}

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I-Hamstring Echotshozayo

Ukunciphisa Izintambo Zakho Kungase Kuveze Inzwa Yakho Ye-Sciatic

I-hamstring ephindaphindiwe yokwelula kanye / noma i-hamstring elula kakhulu kakhulu ingase ibe nomphumela ongalindelekile wokwelula izinzwa zakho. (Futhi nakanjani lokhu kuzoyithukuthelisa.)

I-sciatic nerve ihamba ukusuka ku-lumbar igxilile ngaphakathi kwesikhumba, futhi iphinde iqede umkhawulo wakho ophansi. Emuva kwethanga, i-ncium sciatic ihamba kahle kakhulu emgwaqweni wemisipha ye-hamstrings. Ngakho-ke uma usula izintambo zakho, usengozini yokululaza inzwa yakho, futhi lokhu akukwaziswa. Uma uzizwa ukuthi ama-hamstrings akho aqinile, cabangela ukucela umhlinzeki wakho womzimba ngenqubo emnene, ehambisana nokusiza ukunciphisa ukungezwani kwemisipha ngaphandle kokucasula inzwa.

Okuhlobene: 3 Izindlela Zokuqinisa Izindwangu Zakho Zokubuyisa Ngemuva

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I-Bent Over Row

I-Bent Over Row ayiyona into evikelekile yokugwema i-Sciatica

I-bent phezu komugqa ukuvivinya umzimba okugcwele okubandakanya izingalo zakho nangemuva. Inkinga ngalokhu yukuthi kulula kakhulu ukwenza lo msebenzi ngefomu elibi-okusho ngokujikijela emuva uma uthola ibha noma izisindo. Lokhu ngikwandisa ingozi yakho ye-disc sheniation engase ibangele izimpawu ze-sciatica. Futhi, ukuze uyingxenye yokuzivocavoca, isando sakho sisezingeni eliphansi, okungenzeka, futhi, lingase lilulaze i-nerve yakho enesisindo ngesikhathi esifanayo.

Okuhlobene: Kuyini i-Piriformis Syndrome?

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I-Double Leg LIft

Ukuphakamisa Zombili Legi Ngesikhathi Esifanayo Kungase Kulethe Sciatica

I-Core yinkosi e-sciatica ubukhulu bokuphumula ubuhlungu. Kulula ukunqoba inselelo kumisipha yakho ye-ab ne-back. Enye yezindlela ezivame kakhulu abantu ukucasula iminyango yabo (okungabandakanya ukucasula inzwa enesisindo) ngokukwenza ukuphakanyiswa komlenze wesibindi uma beqinile ngempela ngokwanele ukuphakamisa umlenze owodwa.

Lena iresiphi yokulimala okuphansi emuva.

Ngaphambi kokuba uphakamise umlenze wesibili, zibuze, ngingayiphakamisa imilenze yami ngaphandle kokuhambisa isikhumba sami noma isiqu? Uma impendulo inguye, kungenzeka ukuthi i-abs yakho ayinamandla okwanele ukuba ithwale isisindo semilenze yakho. Kulesi simo, umthwalo cishe uzohlehlela emuva, ubeke engozini yokuxoshwa kwe-disc. I-disc ye-herniated ingabangela ubuhlungu phansi umlenze wakho (okuyisimo ngokuvamile esibizwa ngokuthi i-sciatica ngabantu abangewona ukwelashwa). Ukwenza uphakamiso olunemibhobho emibili lapho ingqikithi yakho inganamandla ngokwanele ingacasula umhlane wakho, futhi mhlawumbe inzwa yakho ye-sciatic ngezinye izindlela, futhi.

Funda kabanzi mayelana nokuzivocavoca kwe-Sciatica

• Ukuzivocavoca kwe-Sciatica ngenxa yeDiski ye-Herniated
• Ukuzivocavoca nge-Sciatica ngenxa yesifo sokugulisa umzimba