Ubunzima obusoloko bubangelwa sisifo se-muscle okanye i-lumbar arthritis. Eyona ndlela efanelekileyo yokuhlukanisa imbangela yokuqina komgudu we-lumbar ukuqala kweempawu. Izigulane ezinobunzima obubangelwa yi-lumbar spine arthritis ziye zanda iimpawu zonyuka ngaphezu kweminyaka engxaki.
Iimbangela ze-Down Back Stiffness
Ngakolunye uhlangothi, ubunzima be-muscular bubangelwa yimeko ekhangelekayo , ekhokelela ekuphuculeni ngokukhawuleza kweengxaki zangemva.
I-Lumbar Strain : Ubunzima obunzima kakhulu bubangela obunzima bokubuyela emva. Le ngxaki iyenzeka ngenxa yokulimala kwimisipha yangemva kunye nemigqa exhasa umqolo womgcini. Izigulane ziyakwazi okanye zikhumbule isiganeko sokuqala esabangela ukuhlutha kwe-muscle yabo, kodwa iimpawu zengxube ye-muscle ye-lumbar ingaba nzima.
I-Lumbar Spine Arthritis : I-arthritis yangasemva ingakhokelela ekuqiniseni ngokugqitywa kwamalungu e-vertebrae. Njengoko i-arthritis iyaqhubeka, i-cartilage kunye ne-disk kwi-lumbar spine iyakhupha kwaye iyancipha. Oku kukhokelela kumqolo okhuni. Oku kunokukwenza ukunyakaza okufana nokuguqa, ukuguqa nokuguquka kunzima.
Unyango
Ukunyangwa kwezi zimbini zimihluke, ngoko ke kubalulekile kwizigulana ukucacisa isizathu seziphumo zabo ngaphambi kokuqalisa nayiphina inkqubo yonyango. Ngokuqhelekileyo, ezininzi izigulane ezinamahlombe okubuyela emva ziya kuzuza kwezi zonyango zilandelayo:
- Imisebenzi yokuphumla / Imisebenzi yokuKhanya: Indlela yokudala yonyango lweentlungu ezibuhlungu kukubuyisela ngokupheleleyo (ukuphumla kokulala) ixesha elide leentsuku. Ngokuqinisekileyo le yonyango elinconywayo. Uninzi lwagqirha kunye neengcali ziphakamisa umsebenzi wokukhanya. Nangona izigulane zifanele ziphephe ukuphakamisa nokuphazamisa, ukwenza imisebenzi elula, nokuba yinto ethile yokuqina emgangathweni, ingaba luncedo kakhulu ekunciphiseni ubuhlungu.
- Isicelo sobushushu / i-Ice : Isicelo sokushisa kunye neqhwa sinokunceda kakhulu unyango ekunciphiseni ukuqina komva. Ngokukodwa, ukufudumeza ngokufudumele umlenze ngaphambi kokuba imisebenzi ingakunceda ukukhulula kwaye ukhululeke imisipha embi kwaye ukhumbule ingxaki kwi-lumbar spine.
- Amachiza : Amayeza omlomo anokunceda. Iilwimi ezinokulula, kwaye zisoloko zisebenza kakuhle, ziyakwazi ukufumana imishanguzo engaphezulu kwe-anti-inflammatory ( NSAIDs ). Kukho inxaxheba kwezinye iyeza ezinjengeemisipha zokuphucula amayeza kunye nezinye iilwimi zentlungu, nangona iimvumi zephulotiki zentlungu akufanele zisetyenziselwe ukuqina kobuhlungu obusemva.
- Ukwazisa kunye nokuzivocavoca: Ukubuyisa okulula kunye nokuzivocavoca kunokukunceda ekunciphiseni ukuqina okusemzantsi. Inkqubo elula yomsebenzi wokwelapha inokuba luncedo, okanye izigulane ezininzi zifumana inzuzo kwimisebenzi efana ne yoga okanye i-Pilates.
Njengoko kubonisiwe, kukho unyango oluthile malunga nezimo ezikhankanywe ngasentla ezingasetyenziswa emva kokuba unengqiqo ecacileyo yezizathu zokuqina komgudu, kodwa ezi zonyango zilula kufuneka ziqalise ngendlela efanelekileyo.