Omnye umxhasi we-Down Low Pain unokuphazamisa ukulala kwakho
Ngaba unentlungu ehlangeneyo ye-sacroiliac? Ukuba kunjalo, unokucinga ukuba unyango oluyimpumelelo alukho. Nangona oogqirha kunye nabagqirha bezinto zenyama banikela yonke into ekuzivocavoca ukuya kumachiza, ukujova kunye nokutyunjwa kwe-fusion, izigulane ezininzi zithi akukho nto iphumelela ngokusisombululo eside.
Oku kuthetha ukuba kufuneka ufunde indlela yokuhlala neengxaki zakho ezihlangeneyo ze-SI.
I-Sacroiliac Joint i-Complex
Into yokuqala yokugcina engqondweni kukuba ukudibana kwe-SI kuyinkimbinkimbi. Eyona nto inzima, eneneni, ukuba nabaphili bezonyango banexesha elinzima ukuqonda indlela ehlanganiswa ngayo, kwaye kubaluleke ngakumbi, ukuba ihlala njani kunye.
Ngentlungu engenayo i-SI ehlangene, amathambo amabini aqukwayo, i-illium kunye ne-sacrum, kufuneka ivumelane ngokufanelekileyo. Ngaphandle koko, usemngciphekweni we-sprain. Ininzi yemikhosi isebenza ukuze kwenzeke loo nto ifanelekile. Ezi ziquka: Indlela indlela amathambo afanelekileyo ngayo ngokwemvelo, ekuthiwa ukuvalwa kwefomu, ukuxhatshazwa komzimba kwiimisipha ezijikeleze okanye ezichaphazela ukudibanisa, okubizwa ngokuba kukuvalwa kwamandla kunye negalelo lenkqubo yeentsholongwane kule mizi, ebizwa ngokuba ngumlawuli wemoto.
Akunjalo nje, kodwa iindawo ezikhoyo zombini i-ilium kunye ne-sacrum ayinqunywanga, ukuthetha ubuncinci. Kanye kunye neengqungquthela kunye neengqungquthela ezijikelezayo kuzo zonke iindawo, zonke iinguqu ze-SI eziguquguqukayo zixhomekeke kummandla.
Kwakunjalo nangempahla yokukhupha kunye / okanye yokubopha efunyenweyo phakathi kweendawo ezimbini ezicacileyo.
Ngokomzekelo, izantsi ezimbini ezibini zesigxina zibhekwa njengeselula, kodwa inxalenye yesithathu engaphezulu ayikho.
Yaye kunye ne-SI yakho inokuthi ibe yi-hypermobile, ehambelana nokungazinzi komgudu, okanye i-hypomobile, enokubangela ukunyanzelisa ukunyakaza nokuqina.
Ngandlela-thile, ukulinganisela okuqinileyo phakathi kwamathambo eSix-joint kuphazamiseka. Ingaba kukhokelela kwimeko nganye? Ubuhlungu kunye nokungasebenzi.
Ukulala ngexesha lokulala nokulala ne-SI Joint Pain
Awuyedwa xa ucinga ukuqonda ukudibanisa kwe-sacroiliac ngumsebenzi onzima. Iingcali ezininzi zezokwelapha zivakalelwa ngendlela efanayo (nangona zingenako ukuyivuma.)
Yaye xa intlungu ikugcina ubusuku, ungazivakalelwa ukuphonsa indlela yokufundela ngaphandle kwefestile. Okanye ukuba unenhlanhla, yonke le "i-SI yolwazi" iyanelisekile kwaye iyancipha, ikubeka ukuba ulale - naphezu kwentlungu.
Omnye unokuthemba kuphela ...
Kodwa, ngokukodwa, uqeqesho oluthile luya kuba lukhokelo. Nazi izicwangciso ezimbalwa zokusingatha ixesha lokulala nokulala xa unesihlungu sobudlelwane be-SI.
- I-SI echaphazelekayo idibeneyo ibonakala ivela kwicala elinye lomzimba; unokuzuza ngokuguqa umlenze omnye xa ulala.
Ngokubanzi, ukwazi ukuba luphi na icala lusetyenziselwa ukuba luncedo. Ngokutsho kukaLauren Hebert, ophethwe ngumzimba kunye nomlobi we- Sex and Back Pain , abantu abangama-80% abanamava e-joint sacroiliac bafumana impumulo kwiimpawu zabo xa bekhupha umlenze ochaphazelekayo. Oku kungenziwa ngokuguqa umlenze wecala elibuhlungu, uthi.
- Makhe sithethe ngesondo ngomzuzu.
Ukuba unesihlungu se-SI, unokuqwalasela ukuguqulwa kwesimo sezithunywa zevangeli ukuze umlenze owodwa uphakamise kwaye uphumule ngaphandle komlenze wakho. Enye inokwenzeka ukuba uhlale emngceleni wesitulo ngomlenze kwihlangothi ezibuhlungu ukuze isithende sibekwe kwisihlalo sosihlalo. Olunye unyawo lubekwe phantsi. Umlingani ophezulu uguqa phantsi.
Ukuba uphezulu, unokuguqula isikhundla sezithunywa zevangeli ngokuchukumisa iqabane lakho kunye nemithwalo. Ngaloo ndlela ungaba phezulu kunye nomlenze wakho wecala elibuhlungu.
Ukulala ngecala lakho kukukhethwa kwindlela enokukunceda uhlakulele ukusondelana ngokomzwelo kunye nomlingane wakho. Bobabini abalingani banokulala emacaleni abo, bejongene. Ukuba uphezulu, faka umlenze onomlenze phantsi komlenze wakho (osondeleyo umlenze), kwaye ukuba ungezantsi, nawe, unako ukugoba umlenze kwicala elibuhlungu.
Kwaye ekugqibeleni, unokufuna ukujonga kwinkqubo yokuqiniswa komgangatho we-pelvic. Echaphazelekayo kubasetyhini kunye namadoda, umsebenzi weplasvic ungasinceda ukuhlakulela ukulinganisela kunye nokuzinza emacaleni akho, i-pelvis kunye ne-back back, ngelixa ngexesha elifanayo ukuphucula ubomi bakho bobulili. Awunakukubetha loo nto!
Imithombo:
UHebert, uLauren, A., PT (2001). Ubundlobongela Nokubuyiswa Kwentlungu. Greenville, ME: IMPACC USA.
I-White, A., III, MD (1990). I-Back Back Back: Isikhokelo soDokotela kwiNcedo. New York, NY: USimon & Schuster / Fireside.
Kisner, C., & Colby, LA (2002). Ukuzivocavoca ngokwempawu: Iziseko kunye Nezobuchwepheshe.Philadelphia: FA Davis Inkampani.