Yikholwa okanye cha, ukuhamba kwakho kuthatha umqolo wakho xa usebenzisa, ucinga ngomyezo wakho, udlala nezingane zakho, wenza imisebenzi yasekhaya nezinye izinto ezininzi, unamagama. La magama ancike kwiindlela ezihamba ngayo umqolo wakho. Zizo: Ukuqhaqhazela, okanye ukuguqa phambili, ukunyuka, okuluhlobo lokubuyela emva, ukugoba okuhlangeneyo, kwaziwa nangokuthi i-tilting, kunye nokujikeleza, okanye ukujikeleza.
Makhe sihlolisise mhlawumbi isenzo sogqithiso esenziwa rhoqo kubo bonke - ukuhamba. Ukwenza njalo kunokunceda ukulawula intlungu yakho.
Intlangano eqhelekileyo ininzi lethu, ukuhamba komnxeba kuyisenzo sokuguqa phambili. Isikhundla sokuba iincwadana kunye newebhsayithi malunga nokuphakamisa izinto ezinzima, ukulima kunye neminye imisebenzi yesikhokelo kukuxelela ukuba ungenzi.
I-Spinal Flexion kunye neNgcipheko yeDiski ye-Disc
Isizathu salesi siqaphelo sokulumkisa kukuba umgca wecala lomgca, okanye umgca wesigqabi olayishwayo - mhlawumbi ngenxa yokuba uthwala into enomlinganiselo obunzima, okanye uguqula umlenze wakho njengoko ugoba - kunokuchaphazela kakubi ukuphambana kwakho iidiski. Kungenzeka nokuba kubangele i-disni injection.
I-disc ye-Herniated iyenzeka xa isambatho sangaphandle se-spinal disc , eyaziwa ngokuba yi- annulus fibrosus frays okanye ikhefu, kunye neziko le-disc (liquid nucleus pulposus ). Ukuba i-nucleus pulposus iyenzeka kumhlaba kwiingcambu zomgulane , njengokuba zidla njalo, uya kuba neentlungu kunye / okanye ezinye iimpawu zesisindo , ezibizwa ngokuba yi-radiculopathy.
Ngezinye iinkqubo ukulimala kwe-disc yenziwe ngebhetele ngaphandle kokuhlinzwa, kodwa oku kungathatha unyaka okanye njalo. Ngokunyamekela ngokunyamekela, iimpawu zivame ukutshatyalaliswa xa iidiyithi ze-diski ziphinda zingene emzimbeni. Iyeza lonyango linokukunceda ukulawula intlungu ngelixa ulinde, ukuba unqume ukuhamba le ndlela.
Kodwa abantu abaninzi abagcina i-disc ye-herniated bafuna ukulungiswa ngokukhawuleza, ngoko banokukhetha ukuhlinzwa okungaxilwanga .
Ukugqitywa kwe-Spine kunye ne-Deformity
Sonke siyaxhomekeke kumandla okuvumba, kwaye ukuvutha komzimba kunentembeko, ngokunyuka ngokwexesha, ukunyanzelisa umlenze. Ngaloo ndlela, oku kungakhokelela ekutheni uguqule umthambo wokuhlala, obizwa ngokuba yi- kyphosis . Ngaphandle kokuba unqabile malunga nokuhamba kwakho, awukwazi ukuba uqaphele i-kyphosis yakho kude ibe yingozi, okanye ibangele intlungu.
Ukuhlala kwikhompyutheni , ukuqhuba nokuphatha abantwana yimizekelo yemisebenzi enokuziboleka kulolu hlobo lwesilungiso esilungelelaniso.
Kanye kunye ne-kyphosis, ukunyakaza komgudu njengomkhwa wemihla ngemihla kunokuba negalelo ekuhlaleni i-scoliosis okanye ukubuyela . Kule miqathango, indawo engasigxina yesikhumba sokugaya ibizwa ngokuba yi "saggital". I-Saggital ibhekisela ekunyakeni, kule ngxaki yomgudu nomthi, oya phambili okanye ekhombisayo.
I-Spinal Flexion kunye ne-Spinal Stenosis
Kwezinye iimeko, ukufunwa komgca wecala kuyasifelwa. Ngokomzekelo, ukuba unayo isisu somgogodla , unokufumana uphawu lweklasi ye- neurogenic claudication . Ngokuqhelekileyo, ukufumana umlenze wakho kwisimo esiphezulu kukunceda ukukhulula intlungu kunye nokuqhaqhazela okuhambisana nokuhluthwa kwe-neurogenic. Oku kuthetha, kukulungele ukubonisana nogqirha wakho kunye / okanye ugqirha wezinto eziphathekayo kwiindawo ezifanelekileyo kunye nokuzivocavoca okunikezelwa ngumntu ngamnye.
Kwaye unokuba ufuna ukucinga ngokukhwabanisa, ngokunjalo. Ucwaningo olwenziwa ngo-Matshi 2018 olupapashwe kwiphephancwadi le- BMC Complementary and Alternative Medicine lithelekise imithi, ukuvuthwa umzimba kunye nokwenza i-acupuncture ekulawuleni i-lumbar spinal stenosis. Kwimiqathango emithathu yonyango, ukwenziwa kwe-acupuncture kukhokelela ekuphuculeni ngakumbi - zombini iimpawu kunye nokusebenza ngokomzimba.
Ukuthintela iNgxaki ze-Back Back Related to Spinal Flexion
Indlela elula yokukhusela iingxaki ezivela kwi-spinal wavexion ukugcina ingundoqo yakho, equka i-mus and back muscle yakho, zombini iguquguquke kwaye inamandla.
Kucacile ukuba, inkqubo yovavanyo yokubuyela emva kufuneka ikuncede ukwenza oku.
Ngokukodwa, i-yoga ne- Pilates ayinakomeleza nje imisipha kodwa iphinda ihlakulele ukulungelelanisa umlenze wakho. Ngale nkqubo, uya kusebenzisa umqolo wakho kuzo zonke izikhokelo zakho ezisemngceleni. Ngaphezu koko, ukugxininiswa kwabo kwisenzo esifanelekileyo kunye nokulungelelaniswa komzimba wonke kunokunceda ukuseka kwakhona ukulungiswa kwexesha.
Izenzo zoqheliso zidla ngokuphindaphindiweyo emva kwakho kunye / okanye ezonakele. Ngenxa yokubambisana, kunye nokunye ukuphazamiseka, izinto ezichasene nokunyanyiswa komzimba, ukusetyenziswa kwezi zikhundla kunokunciphisa ukunyamekela kwimeko yokugaya, okwangoku kunokunciphisa ingozi ehambelana nomqolo wakho.
QAPHELA: Kukho ezinye iimpawu zomgudu ezifana nesifo se-arthritis, iingxaki ezidibeneyo kunye nezinye ezingatshitshiswa ngokuguqulwa kunye / okanye ukuguqula umva wakho. Kwaye ukuphazamiseka kunokucaphukisa i-disni herniated, ngokunjalo. Ukuba awuqinisekanga malunga nento oyenzayo onikwe iimpawu zakho, cela ugqirha wakho okanye ugqirha womzimba ongaphinda usebenzise ukukhusela kunye nemidlalo efanelekileyo.
> Umthombo:
> Elnaggar IM, Nordin M, Sheikhzadeh A, Parnianpour M, Kahanovitz N. Iimpembelelo zentshukumo yomlenze kunye nokwandiswa kwezilonda ezibuhlungu kunye nokuhamba kwamagqabi kwizigulana ezingapheliyo zintlungu ezisezantsi. Ngomhla ka-Agasti 1991. http://www.ncbi.nlm.nih.gov/pubmed/1835157
> Gombatto, S., Brock, T., DeLork, A., Jones, G., Madden, E., Rinere, C. Lumbar izidalwa zentambo ngexesha lokuhamba kubantu kunye nabantu abangenazo iintlungu eziphantsi. I-Gait Posture, Oktobha 2015. https://www.ncbi.nlm.nih.gov/pubmed/26380913
> Oka, H., et. al. Uphononongo olulinganiswa nolunye unyango olulondolozo lwezigulane ezinezigulane zesifo sokuguliswa kwesisu: i-lumbar spinal stenosis kunye nokufunda ngokunyanga kwamathambo kunye nonyango (uphando lwe-LAP) BMC Complement Altern Med. Jan 2018.