Iingcebiso zokuPhucula ukuVizeka koBuphantsi
Ukuba une-arthritis yamagciwane emqolo wakho omncinane, mhlawumbi akunakukuxelela ukuba ubuhlungu kunye nokukhawulelana.
I-Osteoarthritis (naphi na emzimbeni) iqala ngokukhutshwa kwe-cartilage ngamalungu. (I-cartilage yinto enobumba ngaphezu kweethambo ehlinzeka ngokubambisa kunye nokuhlaselwa kwindawo edibeneyo; indawo edibeneyo yindawo phakathi kwamathambo amabini aquka ukudibanisa.)
Xa i-osteoarthritis iqhubela phambili, i-cartilage yakho ingadlulela ngokupheleleyo ukuze ithambo lihambe phezu kwethambo njengoko uhamba ngokuqhelekileyo. Kwaye ndiyazi ukuba andinakukuxelela ukuba lube luhle kangakanani!
Kodwa akukho konke.
Iintsholongwane zemiqolo kunye ne-Spinal Arthritis
Ukuphazamiseka kunye nokuguguleka kwe-cartilage kudla ngokukhokelela ekutshintsheni ngokubhaliweyo. Oku kubangelwa kwinkqubo eyaziwa njenge-bone remodeling, utsho uHagit Rajter, umgulana wezonyango kwi-Joint Mobility Centre, Isibhedlele soPhando oluthile, kwisixeko saseNew York.
"Ukuguqulwa kwamathambo kunokubangela ukuba amathambo ahlasele kunye nama-cysts ukuba enze emacaleni amathambo."
Umqolo ophantsi uchaphazeleka ngokukodwa xa i-osteoarthritis isempeni. Oku kungenxa yokuba umva ophantsi uthatha uxinzelelo lwemihla ngemihla ngobuninzi bomzimba wakho, uRajter ubhala. Uxinzelelo oluninzi kwi-back back elibangela ukuxhatshazwa kunye neentlungu eziye zonakaliswa yi-arthritis zinokwandisa kakhulu intlungu, "esongezelela, ngokugqitha ukuba ngokubanzi iindawo ezinobungozi kunye neengcongolo zomgulane zichaphazeleka kakhulu.
(I-disc ilahlekelwa ukuphakama.)
U-Rajter uphawula ukuba uphando luxhasa ukuba i-osteoarthritis kwindawo yakho ephantsi iyakuchaphazela ibhalansi yakho, kunye nokusebenza kwakho kwe-hip kunye namandla angundoqo. Ezi zinto ziyancipha ziyakwenza kube nzima ukwenza imisebenzi yakho eqhelekileyo kwinqanaba onokuqhele ngalo.
Benza kube nzima ukwenza umsebenzi. "Le yimiphumo engathanga ngqo yomsana womzimba," kusho uRajter. "Ayisona isifo, kodwa ngokuqinisekileyo banempembelelo kuyo."
Yintoni Ongayenza Ngayo Intlungu Ye-Arthritis Ye-Spinal In Back Back?
Akukho mpilo yangempela ye-osteoarthritis. Uphulo ngokubanzi lujolise ekuncediseni intlungu, ukucotha ukuqhubela phambili kwimeko, ukulawula ukuvuvukala kumalungu nokuphucula amandla akho okwenza oko uthanda ukukwenza.
Unyango luyakwazi ukulungiswa ngokuzikhethela kwiimfuno zakho, kwaye ngokuqhelekileyo kuthathwa indlela yokwelashwa eninzi. Nangona iintlobo ezahlukeneyo zeendlela eziqhelekileyo zifakwe kwisicwangciso sonyango se-spinal arthritis (njengokuthatha amachiza, ukuya kwonyango kunye nokusebenzisa izixhobo zokukhusela ngokubambisana), kulungile ukuvuma ukubaluleka kokuzilolonga kwimpilo yakho yemihla ngemihla.
Isizathu sokuzivocavoca xa usenomvandeni
Ndiyazi. Ndiyazi. Kunzima ukuziphakamisa kwaye ukhuthazwe ukuba usebenzise, ngokukodwa xa intlungu yakho isenza, kodwa undive. Ukuzivocavoca kunamathuba amaninzi okungawutyesheli njengengxenye yesiqhelo sakho rhoqo. Ukuzivocavoca kunokuncedisa ukunciphisa ukuqina kwakho, ukuphucula ukukhathazeka kwakho, ukunciphisa intlungu yakho kwaye kunokunciphisa ukuqhubela phambili kweenguqu ezenzeka emlonyeni wakho ngenxa yesifo se-arthritis.
Ngaphezu koko, kunokukhusela kwizifo ezifana nesifo senhliziyo, umdlavuza kunye nokunye.
Iiprogram zokuzilolonga kunye nokusetyenziswa ngokubanzi ziquka i-cardio, ukuqeqeshwa kwamandla kunye nemisebenzi yokwandisa uluhlu oluhambayo lwenkqubela. Kwezi zinto, umsebenzi odibeneyo wokuhamba-phambili unokufanelekela ingqwalasela yakho. U-Rajter uthi ukusetyenziswa kweendlela zokunyakaza kunokuphazamisa umjikelezo onobuqili obunzima, ukungaguquki, utshintsho oludibeneyo kunye nentlungu edla ngokuxhatshazwa yi-arthritis.
Ngenkqubo ephantsi-yokubuya, inkqubo yokuhamba-nqa ekhuselekile, kodwa ingacinekanga, uRajter uncoma iintlobo ezintathu, ezichazwe ngezantsi. Uthi ukuba unayo nezinye iimeko zonyango, okanye unemigomo yempilo ongathanda ukuyilungisa ngaphandle kokudakalisa iimpawu zakho, kufuneka wenze i-aphoyintimenti kunye nomgulana womzimba wokuvavanya kunye neprogram yokuzilolonga ekhaya.
Kule miqathango elandelayo, kungcono ukuba ungabenzeli embhedeni. Sebenzisa umbane okanye ingubo ephantsi. Ndibonelela ngokubhaliweyo ngokubanzi kubomzimba ngalunye ngezantsi; ukuba unomdla kwimimiselo enemifanekiso kunye neefoto, nqakraza isiqhagamshelo ngakwesobunxele kwenkcazo nganye.
- Uthabatha i-Knees-to-Chest. Thetha emva kwakho uze udonse idolo lakho esifubeni, usebenzisa izandla zakho. Yiba nomnene, akukho mfuneko yokunyanzelisa le nyathelo. Bamba khona khona imizuzwana eyi-15 uze ubuye unyawo lwakho phantsi. Yenza malunga ne-10 ukuya kwe-15 ukunyuka kwaye uphinde uphinde ngomnye umlenze. Iintonga ezifubeni kufuneka zenziwe kanye okanye kabini ngosuku, kusho uRajter. Uyakhuthaza nokuba wenze okokuqala ekuseni kwaye ekupheleni kosuku, ukukhupha ukuxinzelela kwintsipho yakho. Ukuba unokwenza ngamadolo-enqabini ngamathambo ngaphandle kweentlungu, zama ukuphakamisa imilenze yomibini.
- Gentle Spine Twist. Uxoxe emhlane wakho kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Gcina amahlombe akho amnandi kwaye eqinile phantsi, naye. Gcina ngobomi amabini aguqa kwelinye icala uze uhlale khona imizuzwana ye-10 ukuya kwe-15. Phefumla! Buyela kwisiqalo sokuqala uze uphinde ulandele. Njengawe-a-esifubeni, u-10 ukuya kwe-15 kwezi zihlandlo okanye kabini ngosuku.
- I-Cat-Cow Strech. Zibeke ezandleni zakho nasemadolweni. Okokuqala, gcina umqolo wakho ngobumnene uze uhambe ngesimo apho uvumela isisu sakho ukuba sag. Yiya kwisikhundla ngasinye ngaphantsi kwe-maximal kuphela. Inkomo yenkomo yenza ifudumala enkulu yokuzilolonga inja yeentaka , kwaye inceda ukuququzelela amaqabane akho kumqolo wakho.
> Umthombo:
> I-Intanethi yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. UMcKenzie Therapist, uMtholampilo oPhezulu oPhezulu wezeMpilo, oManyeneyo weZiko lokuThuthuka, Isibhedlele soPhando oluthile, kwisiXeko saseNew York. Septemba 2011.