Ukuba unomvandalo ophantsi okanye i-sciatica, umphathiswa wakho wobugcisa uya kuhlola imeko yakho kwaye ubeke umyalelo wokunyusa ukuhamba kwakho nokunciphisa intlungu yakho.
Intlungu engaphantsi yenyango ichaphazela phantse wonke umntu ngexesha elinye. Uphando lubonisa ukuba ulwazi olusemva kolwazi kunye nokuzivocavoca zizinto ezimbini ezibaluleke kakhulu ongayenza ukulawula intlungu engaphantsi.
Ngokugcina ukulungelelana okufanelekileyo nokuhamba kakuhle kunye namandla kumqolo wakho ongaphantsi, unokukunceda ukunqanda intlungu engaphantsi kwenzeke.
Khumbula, ukuba unentlungu engaphantsi emva ehlala ngaphezulu kweeveki ezimbalwa okanye ubeka umda wakho amandla okusebenza ngokuqhelekileyo, tyelela ugqirha wakho, ugqirha wempilo okanye umboneleli wezempilo. Ingcali yakho yomzimba ingakwazi ukuvavanya imeko yakho kwaye icwangcise ukusetyenziswa okufanelekileyo kunye nonyango kwimeko yakho.
Nazi iindlela ezimbalwa ezilula zokuzama ukuzama, kodwa khangela ngogqirha wakho ngaphambi kokuba uqale uqiniseke ukuba umzimba ukhuselekile kwiimeko zakho:
- Ukuqhekeza ukulala : Hlala ulale kwisisu sakho kwaye uphumle. Hlala kule ndawo iminyaka emi-1-2 kwaye uphefumle ngokukhawuleza. Emva kwemizuzu embalwa kule ndawo, qhubela phambili kusebenziso olulandelayo.
- Ukuzimela ngokufanelekileyo : Ngexa usesiswini sakho, zixhomekeke kwiindawo zakho. Hlalani kule ndawo imizuzu engama-1-2 uze uphefumle ngokukhawuleza kweli gama. Xa esi sikhundla sihlala sikhululekile, qhubela phambili kwisenzo esilandelayo.
- I-press-ups : Xa ulele kwisisu sakho, faka izandla zakho phantsi phantsi phantsi kwamagxa akho, njengokuba uza kuqala ukunyusa. Cinezela amahlombe akho kwaye uvumele iinqunqa zakho kunye ne-back back ziphumle. Amaqatha akho kufuneka ahlale edibanisa nomgangatho njengoko ucinezela. Ubambe isikhundla sokuphela kwimizuzwana engu-1-2 uze ubuyele ngokupheleleyo kwindawo yokuqala. Ukwenza okuphindaphindiweyo kwezi-10. Umsebenzi wokuBhonus: I- Prone Cindezela nge-Hips Off Centre .
- Ukunyuka kwepelvic : Xa ulele emhlane wakho, gxuma i-pelvis yakho ngasemva uze ucinezele iphantsi yakho iphantsi. Ufanele uzive ukuba imisipha yakho yesisu kunye neentloko zomelela njengoko wenza oku. Bamba isikhundla semizuzwana engu-1-2, kwaye uhambe ngokukhawuleza kwindawo yokuqala. Ukwenza okuphindaphindiweyo kwezi-10.
- Phakamisa i-lumbar flexion : Ezinye iimeko, njenge- lumbar spinal stenosis , zifuna i-lumbar flexion, okanye idlulisele phambili, ukuphucula. Indlela ekhuselekileyo yokuqhubela phambili i-lumbar flexion kukuqala ngokugqithisa, uze uqhubele phambili ukuhlala kwiphambano kwaye ekugqibeleni ujikeleze ukuma.
Khumbula ukuba imbangela eqhelekileyo yeentlungu ezisezantsi zihlezi kakuhle. Kubaluleke kakhulu ukugcina ixesha elifanelekileyo lokuhlala emva kokuba ubuhlungu buhlungu. Sebenzisa umsila omncinane okanye ithawula ehambayo encinane kwinqanaba lakho ukuze uncede ukuxhasa umlenze wakho xa uhleli. Ukugcina ukulungelelaniswa okufanelekileyo kuyindlela efanelekileyo yokukhusela intlungu ephantsi yexesha elizayo.
Ukuqwashiswa kweso sithuba kungaphuculiswa ngokuqhuba umzenzelo we-slouch-overcorrect okanye ngokusebenzisa iteknoloji entsha njengeTruPosture Smart Shirt. Ngokufunda ukufumana nokugcina isimo esifanelekileyo, unokunciphisa uxinzelelo kumqolo wakho kwaye unokuthintela intlungu.
Ezi zifundo kufuneka ziqhutywe kathathu ukuya kwezine ngamaxesha xa ufumana ubuhlungu obukhulu beentlungu.
Qinisekisa ukubeka iliso iimpawu zakho ngelixa usebenzise, kwaye unqabe xa unomuva wokunyuka kwentlungu. Ukuba unentlungu yomlenze evela kumva wakho, jonga i- phenonemon ; oku kuwuphawu olulungileyo lokuba wenza umsebenzi ofanelekileyo kwimeko yakho Xa intlungu yakho ixhaswe, yenza iimvavanyo ngokukhawuleza ukuba uncede ukugcina umgudu ophilileyo kunye nokukunceda ukukhusela intlungu ezayo yangemva.
Ukuba uvakalelwa intlungu ephantsi, icebo lokuzinyamekela ukulawula intlungu nokubuyisela ukuhamba kubalulekile. Ngokugcina umlenze wakho wesigxina kwaye uqine kwaye ngokugcina isimo esifanelekileyo, unokukwazi ukubuyela ngokukhawuleza kwimisebenzi yakho yesiqhelo kunye nendlela yokuphila.
> Umthombo:
> Macedo, LG, etal. Impembelelo yoLawulo lokuThuthwa kweeMotholi Ukuzibonakalisa ngokuBambisana noMsebenzi oGciniweyo kwizigulane ezinezifo ezingapheliyo ezibuhlungu ezingapheliyo: I-Trial Control Regulated Trial. Ulwaphulo lweMpilo ngoMatshi, 92 (3) 363-377.