Amaxabiso eengxelo zonyango zabathengi abasebenzisa ukusetyenziswa njengonyango olululo ngakumbi lwentlungu. Ukusuka kwiisisu zomzimba ukuya kwiimisipha zangasemva, ukuqiniswa, nokwelula ziyingxenye phantse yonke inkqubo yokubuyisela emuva. Olu luhlu ludlulela kwezinye iindidi eziphambili zenkqubo yokuzivocavoca ezinokukunceda ukukhulula intlungu.
Yoga
Ukwenza i-yoga kuhlalisana ukulinganisela phakathi kokuguquguquka nokuqina kweemisipha zomzimba, ngokuqhelekileyo unobungozi bokwenene kwintlungu. Abantu abanentlungu emva kufuneka baqaphele xa bezama ukusebenzisa. Nangona i-yoga ingaba neenzuzo ezininzi kwiintlungu zentlungu okanye entanyeni, ingaba nemingciphe yayo. Misela umendo we-yoga ocinga ukuba kutheni unentlungu, kwaye ubuninzi bawo bukhona. Oku kuthetha ukuqonda imeko yakho, ukulungele ukuguqula imfundiso ye-yoga ukuze ungabi neentlungu xa usebenza, kwaye ukwazi ukuba yiyiphi into eyenza ukuba weqa, ukuphepha ukwenza ukuba iimpawu zakho zibe zibi nakakhulu.
UkuQiniswa koQiniso loQiniso
Ukuzinza okuyinhloko, amandla angundoqo, kunye nenkxaso engundoqo yi-buzzwords ithetha kakhulu into efanayo. Kwiminyaka embalwa edlulileyo, uphando lubonise ukuba ukuqinisa imisipha yomzimba yindlela efanelekileyo yokuxhasa ukulungelelanisa okuthe tye kunye nokulungelelaniswa kakuhle, kunye nokunciphisa intlungu emva okanye kwentamo.
Okungakumbi, iiklinikhi ze-rehab zinika ukuqeqeshwa okuqakathekileyo njengemisebenzi yasekhaya kumagulane abo emva nasentanyeni. Kwihlabathi lempilo, kukho ukuqhutyelwa kweentlobo zenkqubo ezintsha, ezininzi zazo ezazinikezelwa kumsebenzi oyintloko. Yaye ngelixa uninzi olukhulu lokukhetha luyinto entle, njengentlungu yomva okanye intlungu kufuneka uqiniseke ukuba inkqubo yakho ifanelana nawe kunye nemeko yakho, kwaye umqeqeshi wakho ufanelekile ngokufanelekileyo.
Ukuzivocavoca kwamanzi
Ukusetyenziswa kwamanzi, kwaziwa nangokuthi njengonyango lwamanzi, lisebenzisa izakhiwo ezizodwa zamanzi ukuqinisa imisipha emva, ukwandisa ukuguquguquka nokunciphisa intlungu. Ukuba ngamanzi kunika inkxaso kunye nokungazinzi, okunciphisa uxinzelelo kumalunga aqulunqwe ngokunyaniseka kunye / okanye ekusebenziseni umhlaba. Ummandla wamanzi oxhasayo yinto apho ukunciphisa intlungu emva, okwenza kube yinto ekhethekileyo kubantu abane-arthritis okanye benokulimala.
Ukuxhamla kwamanzi kunokunceda umzimba wakho ngelixa uhambisa amanxeba akho, anceda ukwandisa uluhlu oluhambayo oluhambayo. Ukuchaswa, okubizwa ngokuba yi-drag, kuya kukunceda ukuqinisa imisipha yakho. Kwaye, ukuba emanzini kuyamnandi kwaye kumnandi kubantu abaninzi, ukwandisa iinjongo zokuzivocavoca.
Indlela ye-Egoscue
I-Egoscue yindlela yokungaqhubekiyo yokusebenza ejolise ekubuyiseni amandla okunyuka kwamalungu omzimba. Umthuthukisi wendlela, uPete Egoscue, uyabiza le "ukunyuswa koyilo." Ngokusebenza kwindlela yokuyilwa nge-E-cises, ukuzilolonga okubandakanya indlela, unokukwazi ukujongana nentlungu yakho ye-musculoskeletal. Indlela ye-Egoscue iye yanceda abantu abaninzi ngeentlungu zabo zangemva, kuquka abadlali be-elite ezifana noJack Nicklaus.
Ukubethelwa nokuSebenza Ngethuba eSebenza
Ngeentlobo ezininzi zeenkqubo zokuzilolonga ezisemthethweni kunye neendlela, kulula ukulibala ukuthabatha ixesha ekuphumeni nasekuqiniseni iindawo eziphambili nezithintelo. Ukuba usebenza kwikhomputha, iingcali zincoma ukuthatha ikhefu elifutshane yonke imizuzu engama-20 ukuze uncede ukukhawulelana nemiphumo yokungahambi kakuhle kwimisebenzi yakho. Kwaba nabo abanomsebenzi osebenzayo bangena kwimigudu yokunyakaza, kubangele ukungafani kwamandla kumaqela omzimba kunye nokunciphisa ukuguquguquka. Into enhle malunga neprogram yokuqhuba inkqubo kukuba unokuyijoza enye rhoqo rhoqo. Iprogram yovavanyo lwedesksi kufuneka yenziwe ngokungezelelwe kwisicwangciso sakho sokusebenza ngokubanzi ukuze unciphise intlungu. Akufuneki ukuyihlutha.
I-Multifidus Back Pain Solution
I- Multifidus Back Pain Solution , nguJim Johnson, PT yincwadi eneprogram yovavanyo lwabagulayo abangapheliyo. Le nkqubo isekelwe ebubungqina bokuba omnye umsila omva, i-multifidus, udlala indima phantse zonke iintlungu ezingabuyiyo. Ngenxa yokuba le ncwadi ibhaliwe ngumqeqeshi wezempilo onxulumene nelayisenisi, unikezela ngolwazi olusemgangathweni ngolwazi malunga nendlela kunye nokuba kutheni le nkqubo isebenza, kunye nendlela abathengi abanokuzibopha ngayo ngolwazi malunga nokunyangwa kweentlungu.