Iingcebiso zoBugcisa kwi-Backache - Butt and Back

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Iingcebiso zoBugcisa kwi-Backache yakho - I-Butt yakho kunye neMbuyiselo yakho

Uninzi lwabantu abanemisipha emihle ephantsi - okanye intlungu emqolo wabo ophantsi ngenxa ye-spasm, i-misalignment okanye i-posture iingxaki-bachithe ixesha elide besenza ngokulula. Into abangayaziyo kukuba zombini ukuxhatshazwa kunye nobuthathaka kwiimisipha ezijikeleze umlenze kunye ne-butt mhlawumbi zidlala indima enkulu entlungu.

Isimo Sakho Imisipha ye-Hip ukuNciphisa Ubunzima Bakho obusemva

Imisipha ye-Hip yilezo zikhona okanye ziphantse kwi-pelvis kunye ne-butt, kwaye ziwela ngapha kwe-joint hip. Ngaloo ndlela, banamandla okunyakaza kwethanga, malunga ne-hip, okanye ngokuchaseneyo, i-pelvis enxulumene nomlenze. Ngenxa yokuba i-pelvis itholakala ngaphantsi kwe-back back, kwaye ngenxa yokuba umgudu uqhaqha phakathi kwamathambo amabili e-hip ngemuva, ezi zihlunu, xa zisebenza, zinike inkxaso ngenkxaso yakho ephantsi. Xa ziba nzima, ingakumbi xa ezinye ziqine ngakumbi kunabanye, inokwenza intlungu. Kuye ibali elifanayo lobuthathaka kwimisipha ye-hip.

Idibeneyo: Fumana i-Perfect Physiotherapist

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I-Quight Quads kunye neNkcubeko ye-Sedentary

Masiqale nge-quadriceps, elo liqela elikhulu le-muscle elingaphambi kwethanga lakho.

Uninzi lwabantu abaninzi lunqabile kunokuba lukhuni imithini (imithwaba yintsimbi 'iyimisipha ephikisayo kwaye ikhona emlenzeni wakho / phantsi kwe-butt yakho). Ukuhlala yonke imini ubeka i-quads yakho kwi-bellxion (kubangele ukuphambana kwesifo esingapheliyo) kunye nemigodlo yakho.

Zomibini iimpahla kunye nemigxobhozo i-2 imisipha edibeneyo, oku kuthetha ukuthintela ukuhamba kwintsimbi yakho kunye neendolo zakho. Ngenjongo yokuphucula imisipha okanye intlungu ehambelana nentlungu ehambelana nesithuba, imiphumo yale mihlunu ibe yinto yokuxhalabisa. Xa i-quads yesivumelwano (kwaye unamandla ngaphezu komsebenzi we-hamstrings) banokukrazula i-pelvis yakho phambili kwaye iguqule iinqumlo zakho, ezinokuthi zenze i-curve kwi-back your back. Oku kusenokuba esinye sezizathu zokubangela ukuba imisipha yakho yangemuva iqine.

Indlela yokulungisa ii-Quad ezikhuselekileyo, i-Pelvic Extension kakhulu kwaye i-Lumbar Lordosis kakhulu

Kukho iindlela ezimbini zokunciphisa ukuhamba phambili kwepilvis yakho - kunye nekhefu eligqithiseleyo kumqolo wakho osezantsi. Zibini zibandakanya ukukhulula ii-quads eziqinileyo. Ndincoma ukudibanisa iindlela njengoko zixhasana kakuhle.

• Tyalela i-Quads yakho. Ukuchonga ii-quads zakho yindlela echanekileyo yokumelana nemiphumo yokuhlala okanye olunye uhlobo lwe-quad mususe overuse.
• Qinisekisa i-Hamstrings yakho. Ukusebenza iminyango yakho izisa i-pelvis yakho ngasemva emva kwentsanga yakho. Ngaloo ndlela, oku kuphakamisa umlenze wakho oza kunika ithuba elongezelelweyo ngaphambili, apho i-quadriceps ikhona.

Iimpawu ezinqongqo (ngokumalunga neqela eliphikisanayo nelinye iqela) lingakukhokelela ekuphumeni kwesithuba esiphantsi.

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Iingcebiso zokuQinisekisa zokuPhucula iiBackaches - Isimo sakho seMisalring Muscle

Xa iikhontriceps izikhontrakthi ze-muscle, i- hamstrings ityululwe kunye nenye into. Ngelixa abaninzi abantu banelungelo lokudibanisa i-quads eqinile kunye ne-hamstrings ebuthakathaka, iintambo ezinqabileyo kakhulu ziqhelekileyo, kwaye zingakhokelela kwingxaki yokunyamezela ekuthiwa yi- flat back back . Oku kwenzeka ngenxa yokuba iminyango enqamlezayo ibuyisela ingxenyana engaphantsi kwentsimbi kunye nomva wethanga. Oku, kwandula, kunciphisa umlinganiselo we-lordosis kwi-lumbar spine. Xa i-curve ephantsi yezantsi iyancitshiswe kwinqanaba eliqhelekileyo, isiphumo sinokuba sisithuba esiphansi sokubuya.

Njenga-muscular tight quadriceps, zikho iindlela ezimbini zokufikelela ezinqabileyo ezinqabileyo

• Tyalela i-Hamstrings yakho
• Qinisa i-Quadriceps yakho

Imisipha ye-Hamstring ne-Back Back

Xa i-hamstrings yakho ibuthathaka, inokukhokelela ekugqithiseni kakubi kwi-pelvis yakho efana nokuthi "iyanamathele" kwi-inclinate yangaphambili. Oku kwenzeka kakhulu kubantu abahlala kwindawo kwaye baxoxwa kwisilayidi sangaphambili.

Amandla angamaqhinga ayanceda kakhulu ukunyuka nokuhla, umzekelo, xa ukhuphuka izitebhisi okanye ungena okanye uphuma esihlalweni okanye kwimoto. Omnye umsebenzi omncedisayo ukukunceda ukuqinisa imithwaba yebhodi , kodwa ungayifumana le nto usebenzisa izicwangciso eziliqela. Funda okunye: 3 Ukusondela kwiMigxobhozo enamandla kunye ne-Backs Low Back.

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Iingcebiso zokuQinisekisa zokuXhobisa ii-Backaches - Isimo sakho se-Hips zangaphandle

Ngoku ke masithethe ngemisipha yakho yangaphandle. Leli qela le-muscle lidlala indima enkulu ekukugcineni ukuphuma ngaphesheya, kunye nokuzinzisa umlenze wakho xa umile ngomlenze owodwa. (Cinga malunga nento eyenzekayo xa uhamba okanye uhamba, kwaye xa ulinganisela ukuzivocavoca. Izisipha zangaphandle zisebenza nzima ngexesha le mi sebenzi.)

Xa abaphangi bexineke kakhulu, banokubangela ukuba i-pelvis igxilwe ngaphandle kwethanga (kwicala elifanayo.) Oku, kunokutshintsha i-mechanics ye-pelvis yakho kunye ne-back back ukuze i-pelvis iwele ngapha nangapha enye. Oku kudla ngokuba kuthiwa "ukunyuka kwenyuka."

Ukulungelelanisa ukunyuka, umgudu ungaphahla ngecala. Xa umlenze wakho wokunene uphakanyiswa (kunye nezihlunu zakho zangaphandle zisequleni, ngokubhekiselele kwicala lasekhohlo), umgca ongasecaleni kwesigxina sakho sempumputhe, unokuthi uqine okanye usebenze ngaphezulu kwezihlunu. Oku kuthetha ukuba kumzekelo wethu izihlunu kwicala lasekhohlo lentsholongwane yakho ziza kuba zibuthathaka kunene.

Ukungafani kwemisipha akuxhomekanga kuphela kumathambo angaphandle emathangeni kodwa kudla ngokubonakala kwiimeko ze-scoliosis, ngokunjalo. Ngayiphi na indlela, unokuba neentlungu ezinqeni, intlungu emva okanye zombini. Ukunyakaza kwakho kwancipha kwaye unokuba lukhuni.

Indlela yokuLungisa ukuThuthuka kweMisipha yeentambo kunye ne-Oblique Piltvic

Njengemigangatho nemigxobhozo, kukho iindlela ezimbini zokukhupha intambo yangaphandle. Iziphumo ezilungileyo, ndincoma ukubazisebenzise ngokudibeneyo.

• Yolula I-Hip yakho yangaphandle
• Qinisekisa intlambo yakho yangaphakathi, aka Groin Muscles. Enye indlela yokwenza oku kukusebenza kwibhalansi yakho eyodwa.
  

Ezihlobene: Ukufudumala ngeBhola yokuzivocavoca

Funda kabanzi malunga nendlela iimbumba ze-hip zangaphandle ziyaziwa ngayo njengabaqashi be-hip bashukumisa umlenze nomlenze: Gluteus Medius Muscle

_Umthombo:

_{I-Boachie-Adjei, O. MD, i-Adult Scoliosis ne-Low Lumbar Degenerative Disease kunye ne-Spinal Stenosis. Udliwano-ndlebe noDkt. Oheneba Boachie-Adjei I-Orthopedic Surgeon Emeritus, Isibhedlele soPhengululo olukhethekileyo. https://www.hss.edu/professional-conditions_adult-scoliosis-low-lumbar-degenerative-disease-spinal-stenosis.asp}

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Iingcebiso zokuQinisekisa UkuXhobisa ii-Backaches - Isimo sakho seSandi sangaphakathi

Umlenze wakho wangaphakathi, okanye izihlunu ze-groin, ezaziwa ngokuba ngabaxhasi badlala indima ekumiseni i-pelvic, kwaye ngoko ke uhlangothi olude oluchazwe kwisilayidi sangaphambilini.

Isenzo sokunciphisa i-Adductor sichasene naleyo yezinkuni zangaphandle. Ngoko ke xa izivumelwano zentambo zangaphandle zithengiswa okanye zomelele, abaxhasi banokuthi batyululwe, okanye vice versa. Xa basebenza ngokufanelekileyo, abaxhasi bancedisa ukulinganisela xa umile. Bazisa kwakhona umlenze (kunye nomgca ophantsi) phakathi komgca womzimba wakho. Kodwa xa beqina, banokuguqula isikhundla sakho seplvic kunye nokugqithisa abaphangi, okukhokelela ekuthambekeni kweplavic echaphazelekayo echaphazela umlenze (kubandakanywa izihlunu ezijikeleze umlanjana) ofana nelo lichazwe ukungafani kwemisipha yangaphandle kwi-hip muscle isilayidi esedlulileyo.

Abantu abaninzi banomdaka obuthakathaka, nangona bazinzile. Kule meko, yongeza intsimbi yangaphakathi ekuqiniseni umxube wakho, kodwa ungakulibali ukulula , ngokunjalo.