Phantse wonke umntu ufumana iintlungu ezisezantsi emva kwexesha. Ngokutsho kwe-Mayo Clinic, intlungu ephantsi emva kwesinye esinye sezizathu eziqhelekileyo abantu banikezela umsebenzi olahlekileyo. Kwakhona esinye sezizathu eziqhelekileyo zokutyelela ugqirha.
Zininzi ezibangela iintlungu ezisezantsi, kodwa ezinye zezona zikhankanywe ngokuqhelekileyo ziquka ukungahambi kakuhle, ukuhlala ngokugqithiseleyo, iindlela zokuphakamisa ezingafanelekanga, izingozi, kunye neengxaki eziphawulezayo kunye neentsimbi.
Imisipha kunye nemigqa ye-back back inceda ukuxhasa umgudu kwaye uvumele ukunyakaza okuthe ngqo, kunamandla ngexesha lo msebenzi. Ukuba ezi zihlunu zibuthathaka, zifutshane okanye zinyamekile, nayiphi na intshukumo enamandla kunokudala ukulimala.
Iintlungu ezisezantsi ziyakuthi zithintelwe ngokusebenzisa imishini emihle yomzimba, ukuphucula ukuhamba, ukunyuka nokuhamba rhoqo, kunye nokwenza ezinye izinto ezisisiseko zangaphambili kunye nokuqiniswa okusemgangathweni. Ulwaphulo lwezonyango kunye nokhathalelo lwamaziko olondolozo oluqhelekileyo luyindlela ephumelele kakhulu yokujongana neengqungquthela ezisebenzayo zentlungu.
Ukubuyiswa kwePain Prevention Exercises
Indlela efanelekileyo yokukhusela intlungu emva kokuseka indlela yokuphila enempilo egcina umqolo kunye nemisipha engundoqo kwaye iguquguquke. Nazi izicwangciso ezimbalwa zokuzikhusela kwiintlungu ezisezantsi.
Hambisa ngakumbi
Ukuhlala okuninzi kunokulimaza impilo yakho, ngoko vuka uphinde uhambe imizuzu embalwa nganye kwiyure. Ngokomphando ophandle ngakumbi, ukuhlala ixesha elide lezinto ezibangela izihlunu zomzimba osezantsi ukuba zivaliwe, ezichaphazela iziphumo zempilo ezinokonakalisa, kubandakanywa nokunciphisa umzimba, ukunyuka kwengozi yesifo sikashukela, ukukhuluphala, kunye nesifo senhliziyo.
Ngoko, vuka wenze okungenani izikwere ezimbalwa okanye uhambe ngeenxa zonke imizuzu nganye kwiyure.
Hlala uFlexible
Iziseko zokusasa emva kokusasaza ziya kunceda ukugcina i-posture efanelekileyo, umzimba kunye nokuguquguquka. Kubalulekile ukuba ukhumbule ukuba injongo yokululaza kukuphuhlisa nokugcina uluhlu olufanelekileyo lokuhamba malunga namaqela athile.
Ngokuphathelele umgudu, abadlali bafuna ukuhamba kakuhle kunye nokunyakaza kwintlambo ye-thoracic (ngasentla umva), ngelixa i-lumbar spine inikezela ngesiseko esomeleleyo sokuxhasa nokuzinza.
Nangona nayiphi na indlela yokwelula ivakalelwa emva kokuzivocavoca okanye emva kokuhlala ixesha elide, inzuzo yangempela yenkqubo ethile yokwelula yinto yokuba inokunceda ukugcina uluhlu olufanelekileyo lokuhamba malunga namaqela athile. Kunokuba luncedo ngakumbi xa ulula kunye nokukhulula izihlunu ezinamandla zihamba ngokubambisana nokuqinisa nokuzinzisa ababuthathaka, njengoko kuchaziwe kwinqonga elilandelayo, usebenze ngokukhawuleza.
Fumana Uzuko Lwakho Lokudubula
Ukuba uhlala ixesha elide, unokuphelisa ngokubuthaka obuthathaka, iintambo ezinqabileyo, kunye ne-flexible hip flexors. Olunye uhlobo lokungafani kwemisipha nenye isizathu sokuba abanye abantu bahlakulele intlungu ephantsi. Ukongeza kokunyuka ngokuphindaphindiweyo ukwenzela ukuba kusebenze umsila womzimba osezantsi, ukwenza isimiso sokusebenza ngokugqithisileyo kuya kukunceda ukutshayela ngokutsha ngokufanelekileyo nokunciphisa ukungalingani okubangelwa ukuhlala kwexesha elide. Kwakhona kuyimfuneko enkulu kubadlali ukuba badibanise ngokufudumala ukwenzela ukuba izidumbu ezinamandla kunomzimba zikwazi ukutshisa kakuhle ngexesha lokuzivocavoca.
Qinisekisa Imbuyiselo Yakho neyona nto
Ukwenza umkhondo olula kunye nokuqiniswa komgaqo-siseko kuya kukunceda ugcine umatshini oqinileyo womzimba ngokuqinisa imisipha engundoqo enika inkxaso kunye nokuzinza emgodini.
Eminye yezona zixhobo ezincedisayo kwaye zidlalwa ngokungaqhelekanga ziquka ukusetyenziswa kwebhuloho, umsebenzi wokwandisa umva, kunye nesandla somlenze nokunyusa umlenze.
Qalisa i-Transverse Abdominis (TVA)
I-muscular transverse abdominis (TVA) isistim sezintlungu zesisu kunye nesinye sezimbilini ezizinzileyo ezisisigxina se-lumbar spine. I-TVA ebuthakathaka idla ngokuxhamla kwiintlungu ezisezantsi, kodwa ukusetyenziswa okulula kunokukunceda ukuqinisa lo mzi.
Yakha Amandla Angaphezulu
Kukho ubungqina bokuba ukwakhiwa kwamandla onke ngesiseko sokuqeqesha uzinzo kunokunceda ukunciphisa intlungu emva.
Olunye uphando olushicilelwe kwiNcwadi yeMandla kunye neMimoya yabika ukuba ukuqeqeshwa kwamandla kwakuncedo ngakumbi ekunciphiseni ubuhlungu obukhulu beentlungu kunye nokuphucula ukusebenza kwesigulane kunokuzibandakanya kwinkqubo yokuzilolonga umzimba. Inkqubo yokufunda isetyenziselwa ukuxhatshazwa.
Imithombo
Bakl, Elin, kunye. al. "Ngaba sijamelana neparadigm entsha yokungasebenzi kwi-physiology?" I-Br J Sports Med, ngo-4 Febhuwari 2010, i-doi: 10.1136 / bjsm.2009.067702
Ian Shrier MD, Ph.D. kunye noKav Gossal MD. IiNtsomi kunye neenyaniso zokuThatheka: Iingcebiso ezizimeleyo zeMiscle ephilileyo, uMgqirha kunye neMidlalo ye-Sportsmedicine, i-VOL 28, # 8, ngo-Agasti 2000
Kell, R; I-Asmundson, G. Uthelekiso lweeFomu ezimbini zeePeriodized Exercise Rehabilitation Programme kwi-Management of Chronic Nonspecific Pain-Back Pain. Umbhalo wePower & Conditioning Research. 23 (2): 513-523, Matshi 2009.
I-Nicholas Institute of Medicine Medicine ne-Athletic Trauma, i-Down Back Pain kunye ne-Lumbar Stabilization Exercises, [http://www.nismat.org/ptcor/lbp].
Isikhokelo soMonde kwi-Anatomy kunye neSebenzi yeSisiphelo, iYunivesithi yaseMary Medical Centre. [umm.edu/programs/spine/health/guides/anatomy-and-function].