I-Prone Cindezela Ngeziko le-Hips Off

Ukwehla kwe-back back to help treat the pain in the side of your back.

Intlungu ebuyela emva yinto eqhelekileyo ehlasela abantu abangama-85% ngexesha elinye. Ngenye yezifo eziqhelekileyo ezifunyenwe kwiikliniki zonyango, kwaye yenye yezona zinto ezibangela ixesha elilahlekileyo emsebenzini.

Ukuba unentlungu ephantsi, uyazi ukuba kunzima kangakanani ukuhamba, ukusebenza, okanye ujonge ixesha lokuzonwabisa. Xa ubuhlungu buhlungu bubuyela emva, mhlawumbi ufuna ukuthatha ukulawula ngokukhawuleza ukuze uhambe kwaye uhlale kude.

Amanyathelo okuQala ukuthatha xa ubuhlungu bubuyela emva

Ukuba uhlaselwa ngokukhawuleza kweentlungu zentlungu, kukho izinto ezimbalwa omele uyenze kuqala ukulawula imeko yakho. Okokuqala, qhagamshelana nogqirha wakho, ingakumbi ukuba unempawu ezithile ezifana nokuguquka okanye ukuguqulwa kwesantya okanye ukuphefumula ngokukhawuleza okanye ukukhubazeka emlenzeni wakho. Ezi ziba ngumqondiso wongxamiseko lwezonyango olufuna unyango ngokukhawuleza.

Ukuqala ukuphatha umhlane wakho, amanye amanyathelo okuqala ayimfuneko. Ezi ziquka:

1. Phola. Uninzi lweentlungu ezisezantsi luhamba ngokukhawuleza.
2. Amanga ajongene nobunzima phezu komhlaba, njengomgangatho. Ukuba oko kunzima, ukulala esihlalweni sakho kufuneka kulungile.
3. Zama amacandelo amancinci angenelela ukuze ancede ukubuyisela indawo eqhelekileyo yomgudu wakho. Ukuqamba amanga phantsi, faka izandla zakho phantsi, uze ucinezele ngelixa ugcina umva wakho ukhululekile.
4. Jonga iimpawu zakho. Khangela i- centralization , okanye ukuhamba kwentlungu kwindawo ekufutshane nomqolo wakho. I-centralization yeimpawu zakho njengoko uqhuba u-press up up uphawu oluhle.

1. Hlalani nilindile ngokugcina isimo esifanelekileyo . Ukuqhuba umzenzelo wokugqithisa umonakalo kunokukunceda uqeqeshe umzimba wakho ukuba ufumane ukuhamba okufanelekileyo.

Izinyathelo ezilandelayo zokuphatha intlungu yakho

Ukuba uye wazama ukushicilela uvavanyo kwaye ugcine ixesha elifanelekileyo kodwa iimpawu zakho ziye zaqhubeka kwelinye icala lomgudu wakho, ngoko kufuneka uqhubele phambili kumsebenzi omtsha: cinezela ufikelele kwiziko.

Ukushicilela phezulu kwiindawo ezinqamlekileyo kwiziko liyi-McKenzie Indlela yokusebenza efanelekileyo ekuphatheni intlungu ephantsi kunye ne- sciatica efumaneka kwicala lomqolo wakho. Nantsi indlela oyenza ngayo:

1. Ukuxoka ubhekane phantsi kwaye uqhube kwiindawo zakho.
2. Ngethuba xa uqhubekile, tshintsha iinqumlo zakho kwelinye icala ngelixa uhamba ezinyaweni zakho nasemilenzeni. Ukuba intlungu yakho ingakwesokunene sakho semva, tshintsha iinqabetho zakho ngakwesobunxele. Ukuba intlungu yakho ingasekhohlo, shintshisa iinqumlo zakho ngokufanelekileyo.
3. Yehlisa phantsi ngelixa ugcina isikhundla esitshintshileyo. Umzimba wakho ufanele ube kwindawo yesigcawu.
4. Beka izandla zakho phantsi phantsi phantsi kwamagxa akho, kwaye wenze u-press up. Qinisekisa ukuba ugcine iinqumlo zakho zibheke kwicala kwelinye icala uze ugcine umva wakho ukhululekile.
5. Cinezela ude ungakwazi, ubambe isikhundla sokuphela kwesibini, uze uhlawule kancane. Izitya zakho kufuneka zihlale zitshintshile lonke ixesha.
6. Phinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15 ngelixa ubeka iliso utshintsho kwindawo okanye ubunzulu beentlungu zakho.

Ukujonga Iimpawu Zakho

Ngethuba uqhuba umxube uphume kwiziko, qiniseka ukuba uqaphele iimpawu zakho. Khumbula ukuba ukuphambili kweentlungu zakho njengoko usebenzisayo ngumqondiso olungileyo. Ukuba iimpawu zakho zibeka phambili, qhubeka uqhuba umsebenzi.

Ingenziwa ngamaxesha amaninzi ngosuku, ngokubambisana nokulungiswa kwangaphambili, ukukunceda ukuphucula intlungu yakho yangaphantsi.

Ukuba ukushicilela phezulu kwiinqumlo zakho kwiziko lenza ukuba ubuhlungu bakho bube bubi kakhulu, zama usebenziso olunezintlu zakho ezibhekise kwicala eliphambene. Kwakhona, jonga iimpawu kwaye ujonge ukuphambili.

Ukuba unesiva sokuphucula ukuhamba kunye nokunciphisa intlungu kunye nokushicilela phezulu kwiindawo ezinqamlekileyo kwiziko, qhubeka uqhuba ukuze iimpawu zihambe. Emva koko, tshintsha kwi-press ngokukhawuleza ukugcina intlungu.

Ukuba intlungu yakho ihamba ngcono kodwa iqhubeka, kwaye uvakalelwa njengezintlu zakho zenkqubela phambili, unokufuna uvavanyo oluthile ukuphatha intlungu yakho.

Ukwaluleka kokujikeleza kwendoda kukunyuka okucacileyo ukusuka kwiphephandaba ukuya kwiindawo ezinqabileyo.

Iintlungu ezisezantsi ziba yinto eyoyikisayo. Xa uzama ukuzithobela ngokuzilolonga ngendlela efana ne-press up with hips off center, unakho ukukwazi ukulawula intlungu kwaye ubuyele ngokukhawuleza kwimisebenzi yakho yesiqhelo kunye nomsebenzi.

Enyanisweni, ukuba intlungu yakho yangaphantsi eqhubekayo, ukutyelela kwiphrotheli yakho yengingqi ingaba kukunceda ukuhlenga izinto

_{Umthombo: McKenzie, uRobin. Phatha I-Own Your Back. 8. Ibhantshi yeRaumati: i-Spinal Publications eNew Zealand, ngo-2006. Print.}