Ubuhlungu Bokubuya Ebushushu? Zama Okokuqala

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Ulwaphulo loPhulo lweNkqubo yoPhuculo lweNkqubo yoBuhlungu obuPhindayo obuPhantsi

Ukuba unentlungu ephantsi , ngoko uyazi ukuba ubuhlungu kunye nokuxhatshazwa kwesi sifo. I-Sciatica, okanye intlungu emlenzeni wakho ovela kwintsholongwane yentsholongwane ye-sciatic evela emhlane wakho, inokubangela ubuhlungu kunye nokuguqulwa okanye ukubetha emlenzeni wakho kwaye kunokunciphisa ukukwazi ukuhlala, ukuqhuba, ukuhamba okanye ukuya emsebenzini.

Ukuba uhlakulela ngokukhawuleza kweentlungu ezidlulileyo okanye i- sciatica , kukho amanyathelo athile okuza kuthatha ukukunceda uphinde ufike kwaye uphinde ubuye uvakalelwe kwakhona. Khumbula, ngelixa ubuninzi beentlungu ezisezantsi beyingozi, kuyinto efanelekileyo ukujonga ngogqirha wakho okanye umgulana wenyama , uchaze ngokuchanekileyo iimpawu zakho , kwaye uqinisekise ukuba wenza izinto ezilungileyo kumqolo wakho.

Ukuba unempawu ze-neurological like weakness leg or loss of balm or control bladder ngenxa yentlungu okanye i-sciatica, kufuneka uhambe ugqirha okanye igumbi lexakeka kwangoko kwonyango.

Akukho nonyango eyodwa ekulungele wonke umntu, kodwa kwiimeko ezininzi ezibuhlungu zentlungu kunye ne-sciatica ziyakwazi ukuphendula kakuhle kula mayeza. Hlola kunye nogqirha wakho, uze ulandele ezi zicwangciso zenyathelo-nge-nyathelo ukulawula ubuhlungu bakho obuhlungu buhlungu.

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Ubunzima bobuhlungu obuphantsi: Okokuqala, Musa ukutyhafaza

Xa ubuhlungu obuhlungu obuhlungu buhlungu buhlungu, ubuhlungu bakho bokuqala buya kuba yinkxalabo. Intlungu ingaba nzima kangangokuba inganciphisa amandla akho okulala okanye uhlale ukhululekile. Ukuma ngokuthe tye nokuhamba kunokuba nzima, kwaye ukuya emsebenzini kungenakwenzeka.

Khumbula ukuba iintlungu ezininzi ze-back and sciatica ziphucula ngokukhawuleza, kwaye ezininzi iziganeko zisombulula ngokupheleleyo kwiiveki ezimbalwa. Ngamanye amaxesha, iintlungu zakho ezibuhlungu zingasayi kuba naluphi unyango.

Qinisekisa ukuba ngelixa intlungu yakho yangoku iyanzima kwaye ukuhamba kwakho okusebenzayo kunqongophele, unokunyuka kwaye malunga neentsuku ezimbalwa kunye neengcebiso ezifanelekileyo kunye neengcebiso.

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Uxoke ubuso

Amaninzi amaninzi, ukuma nokuhamba okanye ukuhlala neentlungu ezibuhlungu zentlungu kungekudala. Ngoko unyango lwakho lokuqala lufanele lube lujongene phantsi kwindawo enzima. Le nyathelo lokuqala ekuqhubekeni kokuzivocavoca ezisetyenziselwa ukuphatha intlungu ephantsi . Ukuba ukufika kumgangatho kunzima, ke ulala embhedeni wakho kakuhle.

Thela phantsi esiswini sakho, faka iingalo zakho emacaleni akho uze uphendule intloko yakho kwelinye icala kwaye ukhulule. Zama ukuphefumula ngokwemvelo uze ukhulule umva wakho xa ulele phantsi.

Ngexa ulele esiswini sakho, qaphela ukuba iimpawu zakho ziguquka. Yenza inkcazo ye- centralized , yinto yokuhamba kwentlungu ngaphaya komqolo wakho, iintambo, okanye umlenze osondele kwiphakathi lomgudu wakho. I-centralization of pain is a good sign and means that you do things right for your back.

Emva kwemizuzu embalwa yokulala ngesisu sakho, hlela kwisinyathelo esilandelayo kwimeko yokwenza intlungu ephuthumayo yangemva.

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Qalisa kwiindawo zakho

Ngexa ulele esisu sakho, khawuleza uziphakamise kwiindawo zakho. Lo mkhangeli kufuneka wenze ukuba umva wakho omncinci uphawule kwakhona. Thatha ukuphefumula ezimbalwa kwaye uzame ukuphumla kwesi sikhundla.

Ngexa uqhubeka uhamba kwiindawo zakho, phinda uzame ukuqaphela iimpawu zakho nayiphi na utshintsho. Ukuncipha kwiimpawu zakho okanye ukuphambili kweentlungu zakho kukuphawu oluhle apha.

Ukuba ubuhlungu bakho buhlungu okanye i-sciatica bubuhlungu kwiindawo eziphakanyisiweyo, buyela kumqolo ongaphantsi uze uphumule eminye imizuzu embalwa, kwaye uzame ukuphinda uvuselele kwakhona. Ngamanye amaxesha intlungu inzima kakhulu ukuba ingene kwindawo ephakamileyo. Ukuba kunjalo, linda iiyure ezimbalwa kwaye uzame kwakhona.

Hlalani kwindawo ephakanyisiwe imizuzu embalwa, kwaye ngokukhawuleza nibuyele kwindawo yokulala ecaleni. Phinda umjikelezo wee-3-5 ngokuphindaphindiweyo, uze uqhubeke nomsebenzi olandelayo.

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Yenza u-Exercise Up Exercise

Emva kokuphumelela ngempumelelo ubuso obubuxoki phantsi kunye nokuxhomekeka kwimizila yokuhamba, kufike ixesha lokuqhubela phambili kwi- exercised press up exercise . Lo msebenzi ulungele ukubuyisela i- lordosis yesiqhelo, okanye ukuthumela ijika, kwinqanaba lakho eliphantsi.

Ukwenza u-press up, udibene nezandla zakho phantsi phantsi phantsi kwamahlombe akho. Qinisekisa ukugcina umqolo wakho ophantsi ukhululekile, uze ucinezele ngokukhawuleza ukuze umzimba wakho ophezulu uphakame xa umzimba wakho ophantsi uhlala phantsi.

Ukuba iimpawu zakho zinzima kakhulu, awukwazi ukuya kude kakhulu. Oko kulungile. Nciphise phantsi uze uphumle omnye kumasekhondi amabini uze ucindezele kwakhona. Zama ukuhamba ngokukhawuleza rhoqo. Ukunyakaza kwakho kufuneka kuphucule kunye nesigqi njengoko ucinezela umzimba wakho phezulu ngelixa umzimba wakho ophantsi uphindela phantsi.

Njengoko wenza u-press up, kufuneka uzame ukuhamba ngokukhawuleza ixesha ngalinye ukwenzela ukuba uluhlu lwakho lokunyakaza kunye nekhasi eliphambili lomqolo wakho libuyiselwe. Njengoko ugxininisa, qiniseka ukuba ubeke iliso naziphi na utshintsho kwiimpawu zakho kwaye ukhumbule ukuba ukunyakaza kwentlungu yakho kufuphi nomgca womgudu wakho ngumqondiso omhle.

Yenza malunga nokuphindaphinda kwama-10-15 okuphindaphindiweyo, kwaye uphinde uphumule kwisisu sakho. Ukunyuka ukusuka kumgangatho, gxininisa elinye ixesha lokugqibela, kwaye ugobe ngokukhawuleza uguqe omnye, kwaye emva koko unyawo lwakho lusezantsi kwaye unako ukuma. Zama ukugcina i-curve phambili kwi-spine yakho xa usukuma.

Ezi zintathu zokuzilolonga-ukulala ubuso obuphantsi, ukuhamba kwiindawo zakho, kunye ne-press up-inokuthi yenziwe ngamaxesha amaninzi kulo lonke usuku. Musa ukumangaliswa ukuba kufuneka uyenze ukuzivocavoca nganye iiyure okanye ezimbini kwiintsuku ezimbalwa zokuqala. Oku kuqhelekileyo.

Ukuzivocavoca zenzelwe ukukunceda ngokukhawuleza ukubuyisela indawo eqhelekileyo yomgudu wakho xa kwenzeka isiganeko esichukumisayo seentlungu ezisezantsi . Khumbula, ukuba intlungu iqhubeka ixesha elingaphezu kweentsuku ezimbalwa, ukutyelela ugqirha wakho wendawo okanye umboneleli wezempilo uyakulungele.

Umsebenzi ohambelanayo: Cinezela phezulu nge-Hips Off Centre

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Gcina Ulungelo Lolungileyo

Ukuzivocavoca ukukunceda ngokukhawuleza ukunciphisa intlungu ephantsi okanye i-sciatica zibalulekile kwiinkqubo zakho zonyango lwentlungu engxamisekileyo. Ukugcina ukulungelelaniswa okufanelekileyo kwithuba lakho eliphantsi lilinganayo. Kubalulekile ukuba ugcine umva wakho kwindawo efanelekileyo ngexesha uhleli kwaye umile .

Nanini na xa uhleli, sebenzisa umncinci omncinci okanye umlenze wokuncedisa ukugcina i-curve phambili kuwe. Cindezela umva wakho emva kwesitulo, uze ubeke umlotha okanye umqulu emva kwakho kwinqanaba lebhodi lakho. Unokulungisa utshintshi okanye uphantsi kwe intshi okanye ezimbini ukuze uthuthuzele.

Xa kuhlaselwa ngokukhawuleza kweentlungu ezisezantsi ezibuhlungu, ungakhathazeki. Qinisekisa ukuba uqalise ukunyamekela okuzenzekelayo ukuzinyamekela kwaye uqaphele iimpawu zakho. Gcina indlela efaneleko xa uhleli, kwaye uzama ukuhlala usebenza ngokusemandleni. Ixesha elide lokuphumla kokulala alunconywanga. Kunoko, ukuhamba nokuzivocavoca okulula, njengalezo ezichazwe kule nkqubo, kubalulekile ukukunceda ukukhawuleza intlungu kunye nokuziva ufana nawe.