Kungokwemvelo ukucinga ukuba, kunye nokulawula umngcipheko wokuhlaselwa kwentliziyo, isifo sikashukela, ukubetha kunye nezinye izifo eziphazamisayo, ukulahlekelwa isisindo kunokukunceda ukulahla intlungu.
Njengoko kuvela, kunokwenzeka ukuba kuyinyaniso. Iingcali ziyavuma ukuba ukulahlekelwa ngempumelelo komzimba kungabangela ukukhululeka okanye ukugqitywa kweentlungu zentlungu.
Ngokomzekelo, uDkt Andre Panagos, umzimba wezilwanyana kunye nomlawuli we-Spine kunye neMicrosoft Medicine e-New York uthi, "nangona uphando malunga nokulahlekelwa kwesisindo kunye nentlungu emva, kliniki yam, umntu ngamnye olahlekelwa ngumlinganiselo obunzima obunzima ufumana intlungu kuphuculwe kakhulu. "
Isizathu salokhu, u-Panagos uyachaza, kukuba xa unzima kunokuba ubukhulu bakho bunzima, izihlunu zakho ziya kufuneka zisebenze kanzima ukwenzela ukukunceda ufeze imisebenzi yemihla ngemihla. Ngaphezu koko, umthwalo owongezelelweyo obeka emthonjeni ungathatha i-vertebrae ngaphandle kokulungelelaniswa .
"Xa ulahlekelwa isisindo, uyanciphisa ngokuthe ngcembe umqolo wakho womqolo kunye nasemisipha yakho yangemva," uyongezelela.
Ukulahlekelwa kwesisindo kunye nobuhlungu obubuyela emva - Yintoni efanelekileyo?
Njengoko uDkt. Panagos uphawule (ngentla) nangona uphando alufumananga ubudlelwane obangela ukukhuluphala kunye nentlungu , izigulane kunye neengcali zikholelwa ukuba kukho umbutho. Okungakumbi, abaqeqeshi bezempilo baqondisa izigulane zabo ekubeni benze ukhetho olufanelekileyo, njengokugcina impilo yokusebenza kunye nokugcina ubunzima, ukulawula (nokukhusela) intlungu.
Ubuncinci obuncinane? Iingcali ezininzi zincoma ukuhlala ngaphakathi kweepounds ezili-10 zesilinganisi sakho esilungileyo ukugcina umva wakho uphilile kunye nentlungu ekhululekile.
Yaye ungalibali: Ukulahlekelwa kwesisindo kunika ezinye iingenelo ngaphaya kwentlalo yakho. Njengoko uvile, ukuchitha iipounds ezingaphezulu kunokukunceda ukukhusela iingxaki zempilo ezinjengeesifo senhliziyo, umhlaza okanye isifo sikashukela .
Umsebenzi womzimba - Iinzuzo eziBini zokuLwela ukuTyekisa kunye neMpilo Emuva
Kungakhathaliseki ukuba ngumqolo wempendulo okanye usongelo lweminye imicimbi yezempilo eyenza uhambe kwinkqubo yokulahlekelwa kwesisindo, ukuvelisa umzamo wukufumana apho.
Kanye nokugcina ukutya okunempilo okuvimbela iikhalori, ukubandakanya ukwenza umsebenzi oqhelekileyo kubalulekile ekufezeni isisindo sakho esifanelekileyo. Iindaba ezilungileyo kukuba umsebenzi wenyama uyanceda ukulawula intlungu. Izifundo kwimisebenzi yokuzonwabisa zibonisa ukuba abantu abafanelekileyo banentlungu engaphantsi.
Kwaye iingcali ziyavuma ukuba ukuvuthwa kwindlela esona ndlela iyona ndlela ibhetele yokunyanga, ukulawula nokukhusela iintlungu ezingapheliyo. Enyanisweni, i- American Family Physician ibika ukuba ukunamathela kwinkqubo yokunyamezela yokunyanzelisa njengoko kulawulwa ngumgulana wenyama kunokukunceda ukuba ugweme imfuneko yokuhlinzwa kwangaphambili .
Ngoxa usebenziso lukhulu kakhulu ekunciphiseni intlungu emva, ezinye iimeko ziqinisekisa ukulungiswa kokuphepha. Buza ugqirha okanye umphathiswa wezonyango ukuba ubekhokelo kulo. Okwangoku, zikho iingcebiso ezimbalwa:
- Zama ukufumana inqanaba elifanelekileyo lobungakanani kunye nexesha - kungekhona kakhulu, kungekhona kakhulu. Ukuba unesifo esibuhlungu se-back or sciatica, umzekelo, umgaqo omhle wesithupha ungase ubeke umgomo wokugwema ukuphumla kombhede, kodwa ushiyeke intlungu xa uqhubeka nemisebenzi yakho yemihla ngemihla. (Ukuzivocavoca akucetyiswa ngokulimala kancinci kancinci .)
- Ukuba awukwazi ukukhululeka ngokuzivocavoca, okanye kubonakala ngathi intlungu yakho ilandele yonke into yakho, unokufuna ukuzama indlela yokuthetha. Imisebenzi efuna ukuphumla ukutshatyalaliswa nokuguqula umzimba wakho inokunceda imeko yeengxube kunye namajoyino athile. Kananjalo, oku kunokukunceda ukukhusela ukulimala kwakhona. Eminye imizekelo yeendlela ezinokuthi iquka indlela yokusetyenziswa kwamanzi okanye i-yoga yokubuyisela ilandelelwano equlethwe ngu:
- tilts
- umlenze womlenze
- ulwabi lweenkomo
- tadasana
- Kwakhona, uluhlu olubuyiselayo lwee-Pilates, olubizwa ngokuba yi-pre-pilates, luza kukunika uluhlu olupheleleyo lomzimba kunye nokunyameka komzimba.
- Eminye imisebenzi eyenza ukuqwashiswa komzimba kunye / okanye ukulawulwa kweso sithuba si tai kunye neFeldenkrais.
ImiSebenzi yokuQinisekisa ukuLuthwa kwesisindo kunye nokuNciphisa ubuhlungu
Ucwaningo olwenziwa ngo-2016 lubonise ukuba iinkqubo eziqhelekileyo zokuzonwabisa ziyakunceda unciphise ubuhlungu obungapheliyo buhlungu obungapheliyo. Inkqubo enjalo ingabandakanya ukuqeqeshwa kwamandla, ukunweba kunye nomsebenzi we-aerobic. Ababhali bokufunda bathi ukuphucula ukuguquguquka kunokunceda ukunyusa ukunyakaza okusebenzayo, kunye nomsebenzi we-aerobic unokwandisa ukuhamba kwegazi kunye nezondlo eziya kumathambo athambileyo omzimba.
Oku, kunokunceda, kunciphise ukuqina komva.
Futhi ungayikhohlwa yakho ingundoqo. Abaphandi bathi i-core core idlala indima ebalulekileyo ekuxhaseni i-back back.
Ukuba ungasetyenziselwa ukuzisebenzisa, icandelo elilandelayo linokukunceda ukuba uhambe.
Umsebenzi we-Aerobic kunye ne-Back Pain
Isithako esibalulekileyo malunga naluphi na uhlobo lwenkqubo yokulahlekelwa kwesisindo, umsebenzi we-aerobic naluphi na ukunyakaza kwesigqi esisebenzisa imizimba emikhulu yomzimba kwaye igcinwe ngokuqhubekayo ubuncinane imizuzu eyi-10. Ngokucacileyo, ukhetha imisebenzi eyenza ukunciphisa amanxeba akho kumnandi xa umva wakho uphatheka. Ukuhamba, kwaye ngokukodwa, ukuhamba ngebhayisikili, ukubhukuda kunye nokuzivocavoca kwamanzi zihle kakhulu kwaye ziyingcipheko yokukhetha imisebenzi.
Isiqingatha seyure somsebenzi we-aerobic, eyenziwa iintsuku ezingama-5 ngeveki inani eliphakanyiswayo ngokubanzi ekuzalisekeni izibonelelo zezempilo. Ukuba oko kuninzi, qalisa ngaphantsi kwaye wakha kwixabiso eliphakanyisiweyo kwixesha leveki okanye kwiinyanga.
Ungakwazi ukuqokelela ukusebenza kuyo yonke imini. Umzekelo, ukuhamba imizuzu eyi-15 kabini ngemini kubalwa njenge-1/2 kweyure yomsebenzi wokusebenza nge-aerobic ngosuku olunye.
Amandla, ukuzinza nokubuyisela ubuhlungu
Kuyaziwa ukuba ukuqina nokwelula izihlunu zentsimbi, (ngokukodwa izibilini ) kunye nezihlunu ezijikelezayo ezinqeni zibonelela ngenkxaso yomzimba othe tye kunye nomgudu ngokwawo. Umkhuba oqhelekileyo we-yoga, i-Pilates okanye enye indlela yokuphucula umzimba ingakunceda ukuba wenze njalo. Ezi ntlobo zenkqubo zinceda ukuphucula amandla alinganisiweyo kwiimisipha ezilawula i-pelvis kunye ne-trunk. Oku, kunokukukhusela umva wakho ngokubambisa nokuba ugqoke kwaye udilize amaqumrhu akho kwaye uthathe umthwalo ngaphandle komgudu wakho. Jonga ngasentla ngeengcamango ezimbalwa.
Ngendlela, ukuba unobungozi obuthathaka (okt, i-100 okanye ngaphezulu kwamakhilogremu ngaphezu komzimba okanye i-BMI ye-40, okanye uneminyaka engama-35 ubudala okanye ngaphezulu kwaye unenkxalabo yempilo enxulumene nokukhuluphala ngokwegazi, njengengcinezelo ephezulu yegazi,) kufuneka usebenze ugqirha ukulahlekelwa ubunzima. Enyanisweni, kukulungele ukuthetha nodokotela wakho ngaphambi kokuqalisa nayiphi na inkqubo yokulahleka kwesisindo.
Umthombo:
Bigos, S., MD, kunye. al. Izilingo eziphezulu ezilawulwa kumgangatho wokukhusela iingqungquthela zeengxaki zangemuva: uhlolo lwencwadi olusesikweni ekusebenzeni abantu abadala. Journal Spine. 2009.
UGordon, R., uVavanyo olusisigxina lweempembelelo zokuzivocavoca kunye nomsebenzi wezobuPhepha kwi-Non-Specific Pain Back Back Pain. Unonophelo lwezeMpilo (iBasel) ngoJuni 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/
Khoueir, P. et. al. Uvavanyo oluPhambili lwe-Axial Back Pain Symptoms ngaphambi nangemva kwe-Bariatric Weight Reduction Surgery, evezwe kwiNgqungquthela ye-76 yonyaka ye-American Association of Neurological Surgeons e-Chicago. Epreli 2008.
Patel, A., MD, Ogle, A., MD. Ukuxilongwa kunye noLawulo lweeNgqumbo eziPhantsi ezisezantsi ze-website ye-American Family Physician. Matshi 2000.
Wai, E., MD, kunye. al. Ubungqina obunobungqina bentlungu engapheliyo emva kwezinto ezenziwa ngumzimba, ukuyeka ukutshaya, kunye nokulahleka kwesisindo. Journal Spine Journal 2008.