Ukuba u-stinal stinosis yakho ikunika i-backache okanye intlungu yomlenze, unokuzibuza into ongayenza-ngaphandle kweofisi yegqirha-ukukunceda uzive ungcono.
Ngenxa yokuba i-stenosis (kunye nezinye iintlobo zentlungu ehambelana nomzimba wesifo somgudu) zikhokelela ekutshintsheni kwamathambo akho njengongxowankulu okanye i- facet hypertrophy edibeneyo , kunokubangela ukunyanzeliswa kunye nokucaphukisa komtsalane wesisu.
Ngokukodwa, oku kwenzekayo xa ithambo lithemba okanye "liqhekeza" -yinto yesikhumba esifumene nesifuba esenza umda wokudibanisa (kwakhona, ngenxa yezimo ezinxulumene ne-arthritis) idibana neengcambu zesondlo indawo.
Iimpawu ezibangelwa yile ngxaki kunye nokucasula kuthiwa yi- radiculopathy ; zinokubangela intlungu ehamba emlenzeni owodwa (okanye ingalo enye ukuba ingxaki ye-disk-related related arthritis yakho entanyeni yakho.) Ezinye iimpawu ze-radiculopathy ziquka ubuthathaka, ukuphazamiseka kunye / okanye ukuvakala kombane njengokutshitshiswa, ukutshisa, ukubetha okanye "izikhonkwane kunye neenaliti "ukuziva kwakhona kuhla umlenze omnye okanye ingalo.
Blexion Bias
Ingqumbo kwimpundu yesisu yomgogodla iqhubela phambili kwimpendulo yomzimba eyaziwa ngokuba yi-" biaxion bias ." Kulo mongo, i-bias ukuthambekela ukucinga, ukunyuka kunye / okanye ukuhlala kwindawo ekunika ubuncinane ubunzima beentlungu kunye impawu ezimbalwa.
Ingabonwa njengento yokujikeleza emva, kwaye ikwahamba kunye namadolo kunye namaqaqa angaguqukiyo, kunye namagxa ajikeleze phambili.
Ukuba umntu onentlungu edibeneyo ye-stenosis, ukuxhamla kwesikhumba kungenzeka ukuba yindawo elula ukuba ibe kuyo. Ngaphandle koko.
Yintoni ephosakeleyo ngeBaxion Bias?
Nangona i-bluetooth yakho ibonisa ukunyamezela intlungu kunye nokuxhatshazwa okwesikhashana, kumxholo omkhulu wezinto, unokusebenza kunye nawe.
Olu hlobo lokuhamba phambili lubhekwa "yintlawulo" okanye umsebenzi wesikhashana ukwenzela ukuba uhlale ukhululekile kangangoko kunikwe imeko yakho. Kodwa ixesha elininzi, lishiye kulo; Abantu abaneemeko ezixubileyo ze-stenosis bavame ukwenza okufuneka bayenze ukuze banciphise intlungu yabo ngokusemandleni abo, baze batyeke bonke babo ukuya kwingozi kunye / okanye bakhulile.
Ngokuzigcina le meko, bangase bakhuphe umxhasi wabo womzimba kunye nokulinganisela kwemali, leyo, enokuthi (ukuba uyazi ukuba uyifinyelele njani ukusuka kwindawo yokuqala ye-british bias) iya kuba ngumthombo wentlungu yoxolo.
Ukufumana Ukuxhamla Kwintlungu Ngokuhamba kunye Nokuzivocavoca
Xa unengxaki yediski ngenxa ye-stenosis (kunye nefuthe elibonakalayo,) kwaye uqinisekile ukuba ukuseka kwakhona ukulungiswa komzimba kumgangatho wendlela ekubhekiselele kwimpumelelo yobomi, yintoni uhlobo oluthile olufanele uyenze?
Ngokona buninzi, udibaniso lwamandla angundoqo asebenza noluhlobo oluthile lokunyanzeliswa kwezimo ezichazwe apha ngezantsi licebo elifanelekileyo. Ingcamango apha kukubeka i-bluetooth yakho intsebenziswano ekunciphiseni ukunyanzeliswa kwiingcambu zesisu zomgulane, kwaye emva koko uguqula umgama ongaphezulu kwintlambo yakho ngokukhulisa ngokwandisa amandla akho esiswini.
Ukuxhaswa Kweentlungu Ukuzivocavoca Inkqubo yeStenosis Iingxaki zeDisk
Inkqubo yokusebenzisa umgudu wokunyanzeliswa kwengcambu ephuma emgodini wesifo somgudu ifanele ifake "ukuqiniswa kunye nokuhlutha indawo," kunye nokusetyenziswa kokubambisa "ukukhawulwa" kwamalungu, ngokutsho kwe-NHS physiotherapist uSammy Margo.
Yintoni ukukhawuleza, kwaye unokukunceda njani ukukhulula intlungu?
I-Gapping iqukethe ukunyuka kwe-flexion elula eyenza indawo eninzi kwindawo apho izimpande zesisu zomgulane zikhona. Le ndawo ibizwa ngokuba yi-intervertebral foramen. Ngokuvula i-intervertebral foramen , unokukwazi ukukhulula ukunyanzeliswa nokucaphukisa kwimizi yengcambu ejongene neempawu ze-radiculopathy.
Ukusetyenziswa kwe-Gapping kukuhambisa umva wakho kwisimo esiphezulu. Nangona kuhloswe ukuba kunciphise intlungu, baqhubeka betela "i-british bias" yakho. Ngoko ngokulandela ukutsalwa kunye nokukhuthaza ukuhamba nomsebenzi wenkxaso yenkxaso, unokuqala ukuzisa-ukunyuka-amancinci amancinci okubuyisela ukubuyisela kumatshini omzimba omhle.
Ukwenza isisombululo, isicwangciso sokuqhawula iimpawu ze-stenosis okanye i-arthritis enxulumene neengcinezelo zengcinezelo yentsholongwane, kukuqala ukwanda kwesikhala sakho kwintlambo yakho, kwaye emva koko uhlakulele isenzo esongezelelweyo-ukuncedisa-ukuncedisa ukulungelelaniswa, ukulungelelaniswa kunye nokuxhaswa komzimba.
Masiqale ngeentshukumo ezimbalwa zokunceda ukunyusa ukwanda kwesikhala sakho kwisilumko sakho, uze ufunde indlela elula kodwa efanelekileyo yokuqala ukuzinzisa intloko yakho.
Isalathisi se-Back Back Sesebenzisa i-Hip Flexion Ngethuba lokulala Ngemva
Thetha emhlane wakho "kwindawo yokulala." Yilapho akho amadolo aphelile kwaye iinyawo zakho zihlala phantsi. Qala ngokuphakamisa idolo elinye kwisifuba sakho, kwaye ke enye. Gcaza izandla zakho malunga neentsika zakho, okanye ukuba awukwazi ukufikelela kwindawo enokuthi, ujikeleze emathangeni akho. Thabatha iintonga zakho esifuba sakho, kwaye njengoko wenza oku vumela i-sacrum bone yakho ukuba "uhambe ngokukhwela," kuthetha njalo. Oku kuthetha ukuba i-sacrum izakuphakamisa ukusuka kwisantya nje ngokuphendula ukutsala izithanga zakho kwisifuba sakho.
Ukuba ugoba izandla zakho ngeenxa zonke zakho, qaphela ukuba ungagxininanga ngamadolo. (Ukuba unayo intlungu emadolweni okanye imiba, unokufuna ukunamathela ngokufaka izandla zakho emacaleni emathangeni akho.)
Enye indlela yokufumana umphumo ofanayo kukugqibezela kodwa ngokukhawuleza uyifake iindawo eziphantsi eziphambili ezibhekise phambili kwaye ungaphumi phambi kwetrunk yakho. Umgama awufanele ube mkhulu-umphumo wentshukumo kwindawo yakho ephantsi.
Cinga ukwenza ukuphindaphinda kabini ngosuku, okanye ubambe isikhundla ukuya kumasekhondi angu-30 (ukhumbule ukuphefumula, kunjalo.)
Kanye kunye nokwandisa "ukuhamba" kwi-intervertebral foramen, le ntshukumo esisiseko inokunika izihlunu zakho eziphantsi.
I-Yoga Child's Pose
Enye indlela enhle yokwelula imisipha yakho emva kunye nokwandisa i-intervertbral foramen gapping kukuba wenze i-yoga yomntwana. Enyanisweni, ukuba awuzange uzive uninzi lwe-back muscle elula ekusebenziseni okokuqala (oko kwenzeka ntoni ukuba i-hip yakho kunye / okanye imisipha yangasemva iminyanisekile,) unokufumana ukulungelelanisa ukuba kufumaneke ngakumbi kulo.
- Qala kwiindawo zonke ezine-4 apho uzixhasa khona ezandleni zakho nasemadolweni, kunye ne-trunk yakho, ukusuka entloko ukuya kwi-pelvis yenza i-tabletop, okanye (umhlathi) ochanekileyo ohambelana nomgangatho.
- Ukufudumala kunye ne-pelvic tilt uhamba ngokuzisa amathambo akho enqweleni ukuya ngaseloyeni ngelixa linye uzisa i-pelvis yakho ngasentla ukuya kumqolo wethanga lakho. (Ezi zimbini ziyahamba zihambelana.) Njengoko wenza oku, zama ukubandakanya umva wakho ophezulu; Endaweni yoko, zama ukuhlukanisa ukunyakaza kwiplanga le-backyard.
- Mkhulule ngokukhawuleza kwindawo yokuqala. Phinda ukufudumala ukufudumala ukuya kumaxesha amahlanu.
- Emva koko, zibuyisele izikhwepha zakho phezu kweenyawo zakho, uvumele isiqu sakho, intloko kunye neengalo zize zihambe. Oku kuthetha ukuba uya kugqiba kwindawo yokubeka umntwana. Hlalani khona ukuya kumasekhondi angama-15, ngaphandle kokuba ufumane iintlungu. (Kwimeko apho, ungahambi kude, okanye umise umsebenzo. Ukuba intlungu ayinakuphelisa emva kokuyeka ukusebenza, fownela ugqirha wakho .)
- Qhubeka uphefumula, nangona unesimo esiphezulu. Emva kokuba ufike kwi-15 yesibini (okanye ngaphantsi) uphawu ngokukhawuleza uze uphinde ubuye kwi-4s position.
Ukuxhasa i-pose yomntwana, ebeka izihlunu zakho emva kokulula kwaye ivula i-intervertebral foramen, inokuphucula ukuguquguquka kwemisipha yakho, izihlunu zakho ze- quadriceps kunye nezinye iimbumba zakho.
Ukuphefumula ngokukrakra ngeli xesha kusemgangathweni kuya kunceda ukuphucula izibonelelo. Ngenxa yokhuseleko, kunjalo, qaphela ukuba ungadluli. Ukusebenzisa indlela "engaphantsi kuninzi" kunokusebenza kakuhle, ngakumbi xa umva wakho ulimaza. Oku kunokuthethelela ekunciphiseni phakathi ko-1 no-5 ukuphefumula okungakumbi ngaphambi kokubuya.
Landela ukuGapping up With Contractors Abdominal Contractions
Ngoku lixesha lokunyusa amandla akho angundoqo. Njengoko kuxoxwa ngasentla, injongo yokulandela ukuguquguquka nokusebenzisa izixhobo ngokuqiniswa kwesisu kukunceda ukuzinzisa umlenze wakho kwaye uqale ukunciphisa umlinganiselo wezinto ezihamba phambili-ngelixa uhlala ukhululekile, kunjalo.
Kukho iindlela ezimbalwa zokuhamba malunga nale nto, kodwa enye yezona ziqhelanisiweyo kwaye zenzeka ngokugqithiseleyo zibizwa ngokuba ngumzobo . Ukudweba kwindlela yokusebenza ngokuqhelekileyo kuyindlela efanayo yokuzinza esiswini esetyenziswa kwi- Pilates . Qaphela ukuba ukuba ukhetha ukusebenzisa umzobo ekusebenzeni, oku akuthethi ukuba ufanele uzinikele kwinkqubo yePilates ukuze uzive ungcono.
Ukudweba kwiManeuver ichazwe
Njengokuqala kokusebenzisa ukugaya umzimba, qalisa ngokulala emhlane wakho, ngokukhethekileyo kwindawo yokulala yokulala (amadolo aphelile, iinyawo zinyathele phantsi.)
- Xa usesikhundleni, inyathelo lokuqala kukuseka i-pelvis engathathi hlangothi. Le yindawo phakathi kokugqithisa okubini kwendawo yangaphambili, apho i-hip bone yakho ihamba phambili ngokumalunga nezantsi kwebhola lakho, i-back arch yakho iyanda, kunye nezihlunu zakho ezisezantsi zixininise kwaye zenzeke ngaphaya kwendawo apho iplassi yakho isezantsi ngokumalunga nesifuba sakho, i-curve yakho ephantsi iyancipha kwaye iyancipha kwaye izihlunu zakho eziphantsi zisezantsi.
- Ukusuka apho, uphupha uze uphume. Njengoko uphumelela, susa isisu sakho esiswini ukuya kwintlambo yakho.
- Phumbuza kwaye ukhulule.
- Phinda ngoku malunga namaxesha aphindwe kabini ngosuku.
Ngendlela, ukudweba kwindlela yokuqhuba isenziwa kwakhona kwiindawo zonke ezine-4s, ngelixa ulele kwisisu sakho nangona uhleli edeskini okanye ubukela iTV. Ngoko akukho zizathu-zomelele kakhulu!
> Umthombo :
> I-Kinser, C., iColby, LA Ukuzivocavoca ngokwezonyango: Iziseko kunye neMicandelo. 4 Edition. FA Davis Inkampani. Philadelphia, PA. 2002.