Phatha i-Back and neck Pain ngokuTshintsha ukuKhutshwa kwakho
Enye yemibuzo eqhelekileyo imibuzo yezobuchwephesha ezibuzwayo kukuba, "Ndihlala njani kunye ne-posture engcono?" Ukuqaphela ukunyameka kwakho kunokukunceda uhlale kwaye uphakame ubude, kwaye kunokukunceda uhlale unenkululeko epheleleyo yokuhamba kunye nokuhamba ngokusebenzayo. Ngoko, ngaba kukho indlela elula yokuhlala kunye nesimo esingcono, kwaye ngaba le nto iya kunceda intlungu yakho yangemva?
Esinye sezizathu eziqhelekileyo zentlungu ephantsi emva kweentlungu zihlala zingekho kakuhle.
Xa uhleli, ngokukodwa ixesha elide, uxinzelelo oluninzi lubekwe kwiimisipha, iintambo, kunye neediski kumqolo ophantsi. Olu bunzima lunokubangela ukuba buhlungu buhlungu.
Inatomy of the Spine
Umqolo ongaphantsi , okanye umlenze we-lumbar , uqulethwe ngamathambo amahlanu abizwa ngokuba yi-vertebrae. Phakathi kwala mathambo kukhona i-spongy shock absorbers ebizwa ngokuba yi-discs. Kukho iinxalenye ezimbini kwi-disc: inxalenye engaphakathi ebizwa ngokuba yi-nucleus pulposes, kunye nenxalenye yangaphandle ebizwa ngokuthi i-annulus fibrosis. Iipulusucley pulpes zixhobo ezifana ne-jelly, ngelixa i-annulus fibrosis inzima. Ngoko ke, ii-disks ziyakucingwa njenge-mini jelly phakathi kwamathambo. Kukho imisipha emininzi kunye nemigama edibanisa kwisilumko somlenze.
Xa ubukela umgudu ukusuka kwicala, umgca phambili obizwa ngokuba yi-lordosis ungabonwa kwinqanaba eliphantsi. Xa ehleli, abantu abaninzi banxiba. Esi sigxina esibangeleyo senza i-curve phambili kwi-back back ukuze iguquke. Ukuguqulwa komgca phambili kubeka uxinzelelo olunzulu kwicala eliphambili le-disc, kwaye i-jelly phakathi kwidiski iqhutyelwa phambili.
Xa i-jelly igxobhoza kude, iimbulunga zinyanzeliswe kwaye iintlungu zentlungu ephantsi zingenzeka.
Ukufunda indlela yokufumana nokugcina ixesha elifanelekileyo lokuhlala ixesha elilodwa lona unyango olusebenzayo olunokuthi umgulana wakho wenyama angakuyalela ukuba unayo intlungu.
Indlela yokufumana ukulungelelanisa ukuhlala
Ngokuqhelekileyo kufuneka kube nomjikelo ongaphambili kumqolo ophantsi.
Isihluthulelo sokuphucula ukuhlala kwakho kokuhlala kukugcina loo ngqongqelo phambili ngaphambili.
Enye indlela yokugcina ilungile xa uhleli usebenzise ithawula elincinci okanye umlenze wokuncedisa ukuxhasa ukujika kwinqanaba eliphantsi. Ukusebenzisa i-lumbar roll ngokufanelekileyo, hlalani esihlalweni kunye nenyonga yakho cinezelwa yonke indlela ukuya ngasemva kwesihlalo. Emva koko uze uxhomeke phambili kwaye ubeke umqulu kumncinci wakho kumqolo, kwinqanaba lomgca wakho webonti. Oku kuya kunceda ukugcina i-curve efanele kumqolo wakho ophantsi. Unokwenza i-lumbar roll yakho kunye nethawula encinane okanye umlotha.
Enye indlela yokufumana nokugcina isigxina esifanelekileyo kukuba wenze umsebenzi owenziwe ngokugqithiseleyo . Ukuhambela okuphindaphindiweyo kwe-slouching kunye nokumisa isikhokelo kukunceda ukuqeqesha umzimba wakho ukuba ugcine umgangatho ongcono kwi-spine yakho. Izixhobo zobuchwephesha eziphathekayo, njengeTruPosture Smart Shirt, zinokukunceda ukuqeqesha ukuba ugcine isimo esifanelekileyo.
Enye inkohliso yokugcina i-posture ngexesha elifanelekileyo xa uqhuba ukuhlala phezulu, uze ulungele izibuko zakho. Ukuba u-slouching, awuyi kubona emva kwakho usebenzisa isibuko sakho.
ILizwi
Ukungalungi ukuhlala kwithuba linye yezona zinto ezibangela iintlungu ezisezantsi. Ibeka uxinzelelo olunzulu kwiidiski, izihlunu kunye namalungu ekhohlo.
Ukusebenzisa nokugcina ukuhlala okufanelekileyo kukuthatha amanyathelo ebalulekileyo ekupheliseni okanye ukuthintela intlungu ephantsi. Ukuba unentlungu ephantsi, khangela kwi-physician yakho kwaye ufunde indlela onokufumana ngayo i-posture. Ngaloo ndlela, unokukhawuleza ufike ngokuphepha kwimpilo yakho eqhelekileyo yokuphila.
> Umthombo: McKenzie, R., & May, S. (2003). I-lumbar spine mechanical diagnosis kunye neyeza. (I-2 yesi-., I-Vol One). Waikanae: I-Spinal Publications eNew Zealand.