Iprogram yoQeqesho lwe-Spinal Stenosis

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Iprogram yoQeqesho lweLumbar Spinal Stenosis

Ukuba une- lumbar spinal stenosis , unokufumana inzuzo yonyango ekuncedeni ukuphatha intlungu yakho kunye neempawu zomlenze nokuphucula ukuhamba kwakho konke. Umgulana wakho womzimba angasebenzisa unyango oluninzi kunye neendlela zokuncedisa ukuba uhambe kakuhle kwaye uzive ungcono ukuze ufumane imisebenzi yakho eqhelekileyo.

Enye yezona zinto zibaluleke kakhulu kufuneka uyenze ukuba unayo isisu somgogodla usebenza kwinkqubo yokuzilolonga rhoqo. Iprogram yakho yokusetyenziswa kufuneka igxininise ekutshintsheni isikhundla sakho sempeni ukuze uncede uthathe uxinzelelo kumagudu omgudu. Oku kunokunciphisa okanye kuphelise intlungu yakho kwaye kuphucule ukukwazi ukuhamba ngaphandle kwentlungu.

Le nyathelo-nyathelo yinkqubo yokusebenzisa umthambo wesifo somgudu kwaye ifana nesinye isifo somzimba wakho singayichaza njengenkqubo yohambo lwekhaya lakho. Iprogram yoqheliselo ijolise ekubuyiseleni ukuhamba ngokuqhelekileyo kwintlambo yakho kunye nokukunceda ukuba ubuyele emsebenzini ohambelana nokuhamba.

Ngaphambi kokuqala oku, okanye nayiphi na enye, inkqubo yovavanyo, jonga ngogqirha wakho ukuqinisekisa ukuba umsebenzi ukhuselekile kwiimeko zakho.

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Ukomelezwa kweLumbar Extension

Abantu abaninzi abane-stumosis ye-spinal stenosis bazuza kwiimpawu ze-blu-lumbar ezithintela umqolo wakho, kwaye ezininzi zeenkqubo ezijoliswe kwiprogram. Kodwa okokuqala, kufuneka uzame ukunweba okulondoloziweyo njengoko kunconywe ngumgulana omkhulu womzimba uRobin McKenzie. Ngoba?

I-Lumbar flexion ivula umqolo wakho kwaye ithatha uxinzelelo kumagudu akho omgogodla. Kodwa i-subset encinci yabantu abanomvuzo wokugulisa umthambo wokugubungela emuva. Kucatshulwa ukuba le ndawo igxininisa ngokukhawuleza ngokubhekiselele kwiidiski ze-lumbar ezithambileyo kwaye ziwagodle kude nomgudu wakho womgudu. Oku kunokukunceda ukunika iingxaki zakho kwiindawo ezincinci.

Ukuze wenze umsebenzi, hlala ngeenyawo zakho ububanzi begxalaba, uxhase umqolo wakho uphinde ugobe ngasemva. Gcina isikhundla malunga nemizuzwana engama-60. Esi sikhundla singabangela ukwanda kwentlungu yakho yomva kunye nentlungu yomlenze okanye ukubetha. Kwamanye abantu, iimpawu ziwela ngaphakathi kwemizuzwana engama-60. Ukuba oko kwenzeka, yongeza umsebenzi wakho kwiprogram yakho yasekhaya yokugulisa isisu.

Ukuba ulwandiso oluqhubekayo lubangela ukwanda kweempawu zakho ezingahlali kumasekhondi angama-60 okanye kunjalo, oko akusiyo kwaye kufuneka kupheliswe kwiprogram yakho yokuzivocavoca ekhaya.

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I-Lumbar Flexion kwiLizwi

Ukuze uqalise umthambo wesisu somlenze we-stumosis ukuqhubela phambili ukuqhubela phambili, yenza i- penxion ekusebenziseni amanga . Ukwenza oku, ulale emhlane wakho ngamadolo akho. Kancinci ukuzisa amadolo akho kwisifuba sakho, kwaye ubambelele ngezandla zakho. Gcina lesi sikhundla sokubhaliweyo malunga nemizuzwana emibili, uze ukhulule amadolo akho kwindawo yokuqala.

Yenza i-lumbar flexion ekuxoxeni ukuphindaphinda kwe-10, kwaye uqhubekele ekusebenziseni okulandelayo.

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Wahlala eLumbar Flexion

Emva kokuba uzalise i-lumbar flexion kwi-supine, lixesha lokwenza umsebenzi wokugubha kwi-stenosis yakho kwindawo ehleli kuyo. Ukwenza i-lumbar flexion ehleli, uhlale kwisihlalo esiqinileyo kunye neenyawo zombini phantsi. Ncothule ngokukhawuleza uze ufikelele kumgangatho. Ubambe isikhundla esipheleleyo se-2 imizuzwana. Ukuba udinga ukongeza ukungaphezu kokunyanzeliswa, qhawula amaqhosha akho uze unike i-tug elula. Emva kokubamba isikhundla sesibini imizuzwana, ukukhululwa nokubuyela kwindawo epheleleyo, ehleli phantsi.

Phinda usebenze ngokuphindaphindiweyo kwe-lumbar exercise exercice 10, kwaye uqhubekele ekusebenziseni okulandelayo.

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Lumbar Flexion

Ukuma kwe-lumbar flexion ngumsebenzi omhle wokunyanga u-spinal stenosis. Ukuze wenze umsebenzi, hlala ngeenyawo zakho uze ugobe ngokukhawuleza, ufikelele kumgangatho. Xa ulungele ukuphela kwemizuzwana emi-2 ukuya kweyesi-3, buyela ngokukhawuleza kwindawo yokuma.

Phinda usebenzise izikhathi ezili-10.

Lo msebenzi ungasetyenziselwa ukunceda ukuphelisa intlungu yakho yomlenze kunye nomlenze onokuza kwenzeka xa uhamba ukuhamba. Nanini na xa uziva unyuke intlungu okanye umlenze wecala xa uhamba, vele ujike phambili ngokuphindaphindiweyo ukuba uncede ukunciphisa iimpawu zakho.

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UkuQinisa nokuCinisa

Ukuba une-spinal stenosis, unokufumana inzuzo ekuqiniseni ukunceda indlela yakho imisipha exhasa umsebenzi wakho wesihluma. I-posterior pelvic inclination isenzo esisebenzayo esisebenzela izicathulo zakho zomzimba kunye nesisu xa uguqulela umlenze wakho.

Ukwenza u-pelvic, ulale emhlane wakho ngamadolo akho. Nciphisa kancane i-pelvis yakho ngasemva njengokungathi uthabatha umlenze wakho. Gcina le ndawo iminyaka emi-3, uze ubuyele ngokukhawuleza kwindawo yokuqala. Phinda kathathu.

Ngamanye amaxesha, ukuqiniswa kwe-hip kungenziwa ukuze kukuncedise ukuphucula ikhono lakho lokuhamba xa unesifo somgogodla. Qala ngomlenze osisiseko ovukelayo, kwaye uqhubele phambili ekuqhubekeni kokuqina kokunyusa . (Umgulana wakho wenyama unokukunceda ukuba wenze isigqibo sokuba yeyiphi imimiselo eyona nto ifanelekileyo kwiimeko zakho.)

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Exercise Aerobic

I-Lumbar stenosis yomgudu yimeko eqhubekayo ezayo kancane kancane. Unokuqaphela ukuba ukususela kokuqala kweempawu zakho, uye wancipha kancane kancane umgangatho wakho womsebenzi. Oku kuncipha kwintsebenzo kungathatha inkokhelo kwizinga lakho lokuzivocavoca.

Emva kokuba iimpawu zakho zomzimba zomzimba zingaphantsi kolawulo, ungaqala ukufaka umthambo wokuzivocavoca kwi-routine yakho. Ukuhamba njalo kukucinga kakuhle abantu abaneentlungu, kodwa ukuba iimpawu zakho ziyakuthintela ukuba uhambe nawuphi na umgama, unokufuna ukujonga ukukhwela kwebhayisikili ukukunceda ukuphucula umgangatho wakho wokuzivocavoca. (Ukuhamba ngebhayisikili kukukhetha kakuhle kuba uhleli ngexesha lokukhwela, kwaye oku kubeka umgudu wakho kwisimo se-stenosis-friendly friendly position).

Okukwintsusa

Ukuba une-lumbar spinal stenosis, umzimba kufuneka ube esinye sezixhobo zakho eziphambili ukunyanga iimpawu zakho nokukhusela ukuqhubeka kwesifo. Ukutyelela umphathiswa wakho wenyama ukuze ufunde imimiselo ethile yemeko yakho, kwaye uqalise inkqubo yakho yokuzivocavoca yasekhaya yase-spinal stenosis kwangoko.

> Umthombo:

_{McKenzie, R., & Meyi, S. (2003). I-lumbar spine mechanical diagnosis kunye neyeza. (I-2 yesi-., I-Vol One). Waikanae: I-Spinal Publications eNew Zealand.}