3 Iimvavanyo ezokunika iSciatica

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3 Ukuzivocavoca Okunokukunika i-Sciatica (okanye i-Irritate Your Sciatic Nerve)

I- sciatica yakho (eyona nto ibambelele-yonke ibinzana abantu abaninzi basebenzisa ukuchaza intlungu kunye / okanye iimpawu zombane ezihla emlenzeni owodwa), kunokubangelwa enye okanye ngaphezulu kwezinto ezininzi kuquka i-disney yakhe, i-piriformis muscle eqinile, umthambo wesisu okanye i-sacroiliac edibeneyo. Kunokwenzeka ukuba ube neyodwa kule miqathango ngexesha elinye.

Ukusetyenziswa konyango ngokuqhelekileyo kusetyenziswa ukunceda ukunciphisa iimpawu ngelixa ukwandisa ukusebenza komzimba, kunye neeflegi ezibomvu ezifana neempawu zesibindi, kuquka ukulahlekelwa kolawulo lwesigxina sakho esiphantsi, isilonda okanye isisu, le ndlela ingakunceda ukuba uphinde uphile ngobomi bakho.

Ngokufanayo, ingcamango enhle ukwazi ukuba yiyiphi indlela yokuzivocavoca inokucaphukisa iimbilini zakho, kwaye le fikethi yesilayidi iya kukunika izinto ezimbalwa.

Ukuzivocavoca kunye ne-Sciatica - I-Basics

Ngaphambi kokuba ufunde malunga nala macala, nangona kunjalo, kukho ulwazi olusisiseko malunga nokuzivocavoca kunye ne-sciatica:

• Ifomu lokuzilolonga luyintloko. Zininzi ukulimala okanye i-sciatic nerve irritation ivela kuba abantu bavumela ifom yabo ifakwe kwisilayidi.
• Ukuqhawula intloko yakho kunye nokuzinzisa izilonda zakho zesikhombiso ngexesha linikeza isiseko sezona zininzi, ukuba kungekhona zonke, eziqhelekileyo ezicetyiswayo kwi-radiculopathy lumbar (imeko abantu abaninzi bayibita i-sciatica).
• Enye into eyaziwayo kukuba ukunyusa okucetyiswayo ekulawuleni iimpawu ze-sciatica kunokukhawuleza kuphendulele kumsebenzi ophikisanayo, oko kukuthi, uhamba ungenzi. Oku kungenxa yokuba bangenza imeko yakho ibe yimbi okanye ivelise iimpawu. Ukuzilolonga kwe-sciatic kuba ngumsebenzi ophikisanayo xa uqala ukulahlekelwa yifomu yakho, okanye xa usebenza kunye nezihlunu ezixakekileyo. Xa ingundoqo yakho iqalisa ukugquma, ixesha lokuyeka ukusebenza. Ngeke nje ufumane ezinye iingenelo ekusebenziseni uhambo lwe-sciatica ngefomu ephosakeleyo, kodwa kunokwenzeka ukuba unokuzilimaza ngokwenene, umzekelo, ngokucasula inzwa yakho.

Imithombo:

_{U-Albert HB1, uMnniche C. Ukusebenza kwonyango olusisigxina ngokunyamekela izigulane ezine-sciatica ezinzima: i-single-blind, randomized, clinic, trial trial. Isihlwele (Phila Pa 1976). 2012 Meyi 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 unyango olwenziwe unyango lweentlungu ezingezantsi. I-Cochrane Database Syst Rev. 2005 Julayi 20; (3): CD000335. ">}

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I-Hamstring Isalathisa

Ukubambisa i-Hamstrings Yakho inokuthi igule i-Ncium yakho ye-Sciatic

Ukuphindaphindwa kwinqanaba le-hamstring and / or hamring stretches that are very strong can have a result of the stretch of your sciatic nerve. (Kwaye ngokuqinisekileyo oku kuya kukrakra.)

I-nerve ye-sciatic ihamba ukusuka kwi-lumbar spine ngokusebenzisa i-pelvis, kwaye iphantsi komgca wakho ophantsi. Emuva kwethanga, i-nerve ye-sciatic kakhulu ilandele indlela ehamba ngayo imisipha. Ngoko xa usula iintsimbi zakho, usemngciphekweni wokulula isandla sakho se-nerci, kwaye oku akukwaziswa. Ukuba uziva ukuba iminyango yakho iyomelele, cinga ukucela umgulana wakho wenyama ngomsebenzi onobubele, oya kunceda ukunciphisa uxinzelelo lwe-muscle ngaphandle kokucasula inzwa.

Idibeneyo: 3 Izindlela zokuqinisa ii-Hamstrings zakho kwiMbuyiselo engaphantsi

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I-Bent Over Row

I-Bent Over Row ayikho iSicwangciso esiKhuselekileyo sokuKhusela i-Sciatica

Ukulungiswa komgca ngumsebenzi opheleleyo wokudibanisa umzimba ojolise kwiingalo zakho nangemva. Ingxaki ngolu hlobo kukuba kulula kakhulu ukwenza umsebenzi kunye nefomu ephosakeleyo-oko kukuthi ujikeleze umva wakho xa uthabatha ibha okanye izisindo. Oku kwandisa umngcipheko we-disni ye-disniation engabangela iimpawu ze-sciatica. Kwakhona, ngenxa yecandelo lomsebenzi, isithintelo sakho sisezantsi, apho, kwakhona, sinokulula i-nerve yakho ye-sciatic ngexesha elinye.

Ezihlobene: Yintoni iPiriformis Syndrome?

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I-Double Leg LIft

Ukuphakamisa zombini imilenze kwixesha elifanayo unokuzisa iSciatica

Isiko sikumkani kwi-sciatica intlungu yokuphucula intlungu. Kulula ukugqithisa umngeni kwimisipha yakho ye-ab kunye ne-back. Enye yezona ndlela eziqhelekileyo abantu abacaphukisa iminyango yabo (engabandakanya ukucasula imbilini ye-sciatic) ngokwenza umgangatho wesibini umlenze xa benamandla okwaneleyo ukuphakanyiswa komlenze omnye.

Le yindlela yokwenza umonakalo ongaphantsi komva.

Ngaphambi kokuba uphakamise umlenze wesibini, zibuze, ngaba ndiyayiphakamisa imilenze ngaphandle kokuba ndiqhube i-pelvis okanye i-trunk yam? Ukuba impendulo ayikho, mhlawumbi i-abs yakho ayinamandla ngokwaneleyo ukuba ithwale ubunzima bemilenze yakho. Kule meko, umthwalo uya kufaka ukubuyela kumqolo wakho ophantsi, ukubeka engozini yokukhutshwa kwe-disc. I-disc ye-herniated inokubangela intlungu ephantsi komlenze wakho (leyo imeko ebizwa ngokuba yi-sciatica ngabantu abangengoboni). Ukwenza imiphakamiso emibini emilenze xa ingundoqo yakho ingenamandla ngokwaneleyo inokucaphukisa umva wakho, kwaye mhlawumbi i-nerve yakho ye-sciatic ngezinye iindlela, ngokunjalo.

Funda kabanzi malunga nokuzivocavoca nge-Sciatica

• Ukuzivocavoca nge-Sciatica ngenxa yeDiskhi ye-Herniated
• Ukuzivocavoca nge-Sciatica ngenxa yesifo se-Stinal Stenosis