Ukuba unentlungu ephantsi , ukuzivocavoca kunye nokulungiswa kwangasemva kwezinye zezifundo ziyakwenza ukuba unciphise intlungu kwaye uphucule ukuhamba kwakho. Ukutyelela ezimbalwa kumgqirha wakho ongokwenyama kunokukunceda ukwazi ukuba yiyiphi indlela efanelekileyo yokuyenza kunye nokukunceda ukuba uqhube kakuhle ngokusetyenziswa kwakho okufutshane . Umgulana wakho womzimba unokukwazi ukufundisa ezinye izinto ofuna ukuyeka ukuzenza xa unentlungu ephantsi .
Ngamanye amaxesha, izinto ezenza umhlane wakho ubuyele kukuhle kuwe. Ngamanye amaxesha ukuhamba, okanye ukugqithisa phambili, ukuzithobela kuyindlela efanelekileyo yokulawula ubuhlungu bakho obubuya emva.
Umzimba wokuzimela nge-lumbar isenzo esihle ukuyenza xa unentlungu ephantsi ebonakalayo inokuzuza kwi-exercise type.
Ngubani onokuzuza kwi-Lumbar Flexion?
Abantu abanezifo ezithile baxhamla kwi-spinal penxion. Ezi zifo zibandakanya, kodwa azithethi:
- I stenosis
- I-Lumbar isifo se-disc
- Lumbar facet syndrome
- Lumbar spondylolisthesis
Nangona abantu abanezifo zixhamla ngokubheka phambili, kungekhona wonke umntu ozuza kuyo. Qiniseka ukuba uthetha nodokotela wakho, qonda ukuxilongwa kwakho kunye neempawu eziphantsi kwexesha , kwaye usebenze kunye nomgulana wakho wenyama ukuze uqiniseke ukuba ukuhamba phambili kwintsipho yakho kukusebenza ngokufanelekileyo kwimbuyiselo yakho.
Xa Ufanele Uphephe Ukuqhathaniswa Kwe-Lumbar?
Abanye abantu kufuneka bakuphephe ukugqithisa okugqithiseleyo, kuba oku kungabangela umonakalo omkhulu okanye ukulimala emgodleni wakho.
Izizathu zokuphepha i-flexion zibandakanya, kodwa azithethi:
- I-Lumbar disniated disc
- Ukuhlukunyezwa kwe-vertebral
- Ukuphuculwa kweempawu ngokuguqa phambili
- Iimpawu ze-neurological ezifana nobunzima bokuchama okanye ukulawula ukunyakaza kwezilwanyana (kufuna ukunakekelwa kwangoko unyango)
- Ubuhlungu kunye nobuthakathaka obukhulu emlenzeni wakho
Kwakhona, jonga ugqirha okanye ugqirha wenyama ngaphambi kokuba uqale le okanye nayiphi na inkqubo yokuqhuba umgudu wakho.
Indlela yokwenza i-Standing Splexion Flexion
Ngaphambi kokuba uqalise ukuma kwe-lumbar flexion, kufuneka uqhubele phambili ngokuthe ngcembe kunye nokusebenza kancinci kwe-lumbar flexion exercises. Ezi ziza kubandakanya kuqala ukwenza iiveki okanye ezimbini ze- lumbar flexion ekuxoxeni , zilandelwe iiveki ezimbalwa ze-lumbar flexion ekuhleli. Emva kokuba le mizimba ilula kwaye ingenabuhlungu, unokuthi uqhube phambili kunye ne-lumbar flexion ekumeni.
Ukuze wenze lo msebenzi, landela ezi nyathelo ezilula:
- Yima ngeenyawo zakho ububanzi bendawo.
- Qinisekisa ukuba unendawo eyaneleyo malunga nawe ukuba uhambe ngaphandle kokuqhuma kuyo nayiphi na into.
- Gcina ngokukhawuleza ngokusondeza izandla zakho phantsi kweenyawo zakho.
- Finyelela ngaphaya kwangoko unako kwaye uvumele ukubuyela kwakho okuphantsi.
- Ukongeza ukongezwa kwenyusa kwaye ukwandisa isixa solulo kumqolo wakho, ubambe amaqhosha akho kwaye ubambe ngobumnene kwi-flexion ehamba phambili.
- Gcina indawo yokugqibela yesibini okanye ezimbini, uze ubuyele ngokukhawuleza kwindawo yakho yokuqala.
Njengoko usebenzisa, qiniseka ukuba ubeka iliso utshintsho kwiimpawu zakho. Ubuhlungu obunzima kumqolo wakho okanye ukuhamba phantsi umlenze wakho lubonisa ukuba kufuneka umise ukusebenza.
Ukuba intlungu yakho iyancipha emlenzeni wakho okanye ukugxininisa kumqolo wakho , ngoko uqeqesho lunokuqhubeka.
Ukuma kwe-lumbar bhanya kungaphendulwa ngokuphindaphindiweyo kwezihlandlo ezili-10 ngosuku. Ingasetyenziselwa ukunciphisa impawu zakho zeentlungu ezisezantsi okanye umlenze womlenze, okanye ungasetyenziselwa ukunweba iintsimbi ezinqabileyo kunye nezihlunu zangemva.
Ukuba ufumana ubunzima beentlungu ezisezantsi, ngoko ukuma kwe-lumbar bhanya kungase kube ngumsebenzi wokubandakanya yakho yemihla ngemihla ukuncedisa ukunciphisa intlungu yakho nokuphucula ukuhamba kwakho koogxa. Ukusetyenziswa kungasetyenziselwa ukukhusela iingxaki ezingaphantsi kweengxaki kunye nentlungu. Ukudibanisa nokulungiswa kwangemva kwesimo kunye nomsebenzi oqhelekileyo wokuzilolonga nokuzilolonga, ukuma emva kwesikhumba kungasinye isixhobo ekuncedeni ukugcina umlenze wakho uphilile.