Izindlela zokuvocavoca ezine-hernia ye-lumbar spine: umzimba

Ukuphila ukunyakaza. Akekho umuntu ozophikisana nalokhu kuyiqiniso. Ngisho nalabo bantu abanobuhlungu ngezikhathi ezithile, kuyadingeka. Kodwa into esemqoka ukuhamba kahle. Ngoba noma yikuphi ukugula kwakha izakhiwo zabo zokuzivocavoca. Imfihlo yokusebenza kwabo ilula. Ukuqinisa imisipha, ukuthuthukisa ukujikeleza kwegazi, okwenzeka ngesikhathi sokuzivocavoca umzimba, usizo lokulwa nesifo. Indima ebaluleke kakhulu edlalwa yi-gymnastics ne-hernia yomgogodla we-lumbar . Ukuqinisa izicubu ze-muscle, kukuvumela ukuba ususe uhlobo olungadingekile. Ngaphezu kwalokho, kunomthelela ekuthuthukiseni umsoco wezingxube ze-intervertebral disc. Ngokufanayo, bayayidinga kakhulu.

Umbono odokotela

Iningi labachwepheshe bathambekele ekucabangeni ukuthi izivocavoca ezine-hernia ye-lumbar spine yindlela ephumelela kakhulu yokwelashwa. Phela, amalungiselelo okwelapha anganciphisa ubuhlungu be-syndrome phakathi nesikhathi sokukhushulwa. Izindlela zokuzibulala kanye ne-physiotherapy zivuselela okwesikhashana ukujikeleza kwegazi ezimathangeni. Futhi izakhiwo zokuzivocavoca kuphela ezise-hernia yesifunda se-lumbar zinganikeza umphumela ozinzile futhi ohlala njalo. Ngakho-ke, isiguli, esihlanganyela emfundweni yomzimba, sinikeza umphumela wesikhathi eside, kunomphumela wesikhashana.

Imiphumela emzimbeni

Ukuzivocavoca kokwelapha ne- hernia ye-lumbar spine kunqunywe esigabeni sokuxoxisana, ngoba i-syndrome ebuhlungu ingenza inqubo yokufunda ingenzeki ngokuphelele.

Izakhiwo zezemidlalo zihlose:

1. Ukuqinisa imisipha. Lokhu kunciphisa kakhulu umthwalo womgogodla, kwandisa ubude be-intervertebral.
2. Ukuhoxiswa kokucindezelwa kwemizwa yomgogodla.
3. Misa ukuqhubeka kwesifo.
4. Ukubuyiselwa kokuhamba kwesiguli.

Izincomo ezijwayelekile

Izindlela zokuzivocavoca ezine-hernia ye-spinal lumbar kufanele zisetshenziswe njalo. Kungcono ukukhetha isikhathi sakhe sokuhlwa. Umthwalo osemgodleni kufanele wanda kancane kancane. Lesi sincomo sisebenza ku-amplitude.

Ngaphambi kokuqala kwezemidlalo, phumula imisipha yakho ngangokunokwenzeka. Zama ukugwema i-crunch yezici. Kunconywa ukuba uqale ukubandakanya ukwelashwa kokusebenza kusukela ngesikhathi lapho ukucindezeleka kobuhlungu kungathuli. Njengoba kunesifo esinjalo, ukubhukuda kuyasebenza.

Imithetho edingekile

I-Lumbar hernia ikhula isikhathi eside ngokwanele. Lokhu kuxilongwa kubangelwa izikhathi zesikhathi eside ezithinta umzimba. Njengomthetho, izinqubo ezilahlayo ziholela ekusetshenzisweni komzimba okungaphelele, izinguquko zonyaka, nokusebenza ngokwanele ngokomzimba. Ngaphambi kokuba izifundo ziqale ukuqeda ubuhlungu. Futhi ngemva kokuba ususe uphawu oluyinhloko lwesifo, ungaya emfundweni yangokwenyama.

Ukuzivocavoca nge-hernia ye-spinal lumbar kwenziwa kuphela ngokunamathela ngokuqinile emithethweni elandelayo:

1. Lalela ngokucophelela izinzwa. Phela, i-hernia ngayinye ihlukile endleleni yayo. Uma ngesikhathi sokuqeqeshwa ngokomzimba kwemizwa engakhululekile akubanga imbangela ye-lumbar spine, ukuzivocavoca kuyafaneleka kakhulu kuwe. Ukutholakala kokuzwa okubuhlungu kakhulu kuyisignali ekusebenzeni okuqapha futhi okunembile kwenkimbinkimbi. Uma kwenzeka i-lumbago ekhukhumezayo ngesikhathi sokuqeqesha umzimba, kubalulekile ukuyeka ukuvivinya umzimba amaviki ambalwa. Ngemuva kwesikhathi esithile, ungabuyela ekilasini.
2. Khipha zonke izakhi ezinezimpumputhe zomzimba. Ngomgogodla we-herniated, awanconywa.
3. Gwema ukunyakaza okukhulu, okwesabisa endaweni yangemuva.
4. Zama ukwenza lokhu kuyinkimbinkimbi kaningi. Kunconywa ukuthi uyiphinda izikhathi ezinhlanu ngosuku.

Ukuqhathaniswa kokuzivocavoca

Ngaphambi kokuqhubeka nokuyinkimbinkimbi ephumelelayo, kuyafaneleka ukuqonda: Ingabe le ndlela isebenza kuwo wonke iziguli? Phela, kunezikhathi lapho imfundo engokomzimba ingaholela emiphumeleni engathandeki.

Ngakho-ke, lapho kutholakala "i-hernia ye-lumbar spine," lo mkhuba awukhuthazwa kula macala alandelayo:

• Isiguli sinomculo ophazamisayo wenhliziyo;
• Unesifo esibuhlungu kakhulu;
• Ngokuthambekela kokuphuma kwegazi njalo;
• Ngesikhathi sokukhubeka kwezifo ezingapheliyo;
• Ngezigaba ezinzima zezifo ezithathelwanayo.

Ukuvocavoca kukaDkt. Bubnovsky

Ukusebenza ngokwanele yizivivinyo ezakhiwe udokotela owaziwayo emkhakheni we-lumbar spine. I-Bubnovsky yanikeza umhlaba ngezinkimbinkimbi eziyingqayizivele okuthiwa "i-kinesitherapy" noma "ukuvocavoca okuhambisanayo." Udokotela wadala ukuzivocavoca, inhloso yokuqeda i-hypodynamia. Phela, ngokuvamile ukuntuleka kokuhamba okuholela ekuthuthukiseni izifo eziningi, kuhlanganise ne- hernia intervertebral.

Ukuzivocavoca nge-hernia we-lumbar umgogodla ngokusho kweBubnovsky siqukethe izinhlobo eziningi zokuzivocavoca. Ake sicabangele ezinye zazo.

Inkimbinkimbi yezivivinyo ezenziwa kuzo zonke ezine

1. Hlanza zonke imisipha ngangokunokwenzeka. Thatha umoya ojulile. Kancane kancane, kanciphisa kahle ngomhlane wakho. Njengoba uphuma, ugobe ngobumnene. Kunconywa ukwenza okuphindaphindiwe okungama-20. Ungakhohlwa ukuthi konke ukunyakaza kwenziwa ngokushelelayo. Uma uzizwa ubuhlungu ngesikhathi sokuvivinya umzimba, wehlisa ukuphakama. Noma ungenzi okwesikhashana nhlobo.
2. Hlala kuwo wonke ama-four, uncike emadolweni akho nangezintende zezandla. Khamba kancane kancane. Lunge ngangokunokwenzeka. Ungaphenduli ama-elbows akho. Phindela emuva esimweni sokuqala. Kudingekile ukuphinda lo msebenzi izikhathi ezingu-20-30.
3. Kusukela kuleso simo kuwo wonke ama-4 kancane kancane shiya emlenzeni wakho wesobunxele. Nciphisa phansi, mbuyise emuva ngqo. Isandla sobunxele kufanele siphakanyiswe phambili. Yenza okufanayo ngezinyawo zokunene.

Izenzo zangemuva

1. Khulisa ngokukhululekile izingalo zakho emzimbeni. Thatha umoya ojulile. Exhale kancane kancane, ngenkathi ugoqa i-pelvis phansi. Zama ukuyiphakamisa ekuphakameni okuvumelekile okuvunyelwe. Uma uphumule, buyela esimweni sokuqala. Ukunyakaza kufanele kube okubushelelezi ngangokunokwenzeka. Ukuhlaselwa okubukhali ngokweqile. Yenza okungenani izindlela ezingu-20.
2. Ukulala emhlane wakho, faka izandla zakho phansi kwekhanda lakho. Phakamisa izintambo phezulu phezulu. Bendza imilenze yakho ngakwesokudla. Cindezela izinyane lakho ngokumelene nesifuba sakho. Kancane kancane, uphakamise ngokucophelela leli cala. Zama ukuthinta izingxube zamadolo. Kubaluleke kakhulu ukugcina imizwa yakho. Ubuhlungu akumele bukhule. Ngaphandle kwalokho, lo msebenzi ungalimaza kakhulu umgogodla. Buyela esimweni sokuqala futhi kancane kancane futhi ngokushelela. Phinda usebenzise izikhathi eziningana. Ukuzwa ukhathele ezinduneni zomzimba, yiyeke.

Isiyinkimbinkimbi se-physiotherapy umzimba

Ukuzivocavoca okulandelayo nge-hernia ye-spinal lumbar kubonakala njengempumelelo. Isithombe sibonisa indlela yokwenza ezinye zazo. Lokhu kuyinkimbinkimbi kuhloswe ekuqiniseni wonke ama-corset nemisipha yemisipha.

1. Thola kuwo wonke ama-four. Ngesikhathi esifanayo, vusa unyawo lwakho lokunene ngengalo yakho yesobunxele. Esikhundleni esamukelekayo, bamba imizuzwana nje kuya ku-5. Kokulandelayo, yenza lokho okusetshenziselwa ezinye izitho zomzimba.
2. Themba ngemuva kwakho. Relax. Ukugoba amahlombe bese uphumule phansi phansi. Ukukhulisa isikhumba, yibambe kule ndawo ngamasekhondi ambalwa. Ngalesi sikhathi, ukugcizelela okuyinhloko kufanele kube ezinyaweni nasemagxeni. Ngokucophelela futhi ubuyele kahle esimweni sokuqala.
3. Vula ngesisu. Beka izandla zakho ngaphansi kwengane yakho. Okwesibili ku-5-7 izinyembezi zisuka ebusweni bekhanda, amahlombe, isifuba nezandla. Zama ukugoba ehlane elingezansi. Ingxenye engezansi ye-trunk (isisu, isifuba nemilenze) kufanele ilale phansi.
4. Hlalani esiswini sakho. Amandla abekwe eceleni komzimba. Inhloko namahlombe ekuphefumulelwe adonsela ezinyaweni zakho. Ekuphumuleni, buyela esimweni sokuqala.
5. Themba ngemuva kwakho. Khulisa ngokuqondile. Donsa izinzwane ezinyaweni zakho. Ngalesi sikhathi, uhlose esifubeni ngezinyane lakho. Ungakhohlwa ukuthi lo msebenzi usebenza kahle, ngaphandle kokunyakaza okungazelelwe.

Amakilasi wesigaba esicacile sesifo

Khumbula: ukuzivocavoca nge-hernia ye-spinal lumbar kufanele kukhethwe udokotela oya khona. Uma uzimela ngokuzimela emfundweni yangokwenyama, qiniseka ukugxila emizweni onayo.

Ngesikhathi esiyinkimbinkimbi yesifo, amakilasi alandelayo anconywa:

1. Beka isihlalo phakathi kwekamelo. Kungcono uma engenayo i-backrest. Beka isiponji noma umcamelo othobekile kuwo. Lala phansi esiswini sakho. Kule ndawo, umgogodla wakho uzogoba ezindaweni zemvelo. Lokhu kuzovumela i-hernia ukuba iyeke ukucindezela ukuphela kwezinzwa. Uzozwa ubuhlungu buyancipha. Ngaphezu kwalokho, lo msebenzi uhlinzekwa ukuqeqeshwa kohlaka lwamasipha, luvuselela umgogodla. Ngesikhathi sokubulawa, phefumula ngokujulile, usebenzisa ingxenye engaphezulu yesifuba.
2. Ukungezwani emisipha yangemuva kungasuswa ngokusebenzisa ibhola elikhulu lokuzivocavoca. Beka emuva kuye. Kancane kancane wenze ukushintshanisa ngokuphindaphindiwe. Ibhola enezinhlayiya lizohlinzekela ukuvuselelwa kwegazi, okwenza uhlobo lokusikhipha.
3. Ukwelula umgogodla, ungasebenzisa ibhentshi elithenjiwe odongeni lwesiSweden. Uma kungabikho ibhodi elifanele. Uhlangothi olungenhla lubekwe ekuphakameni kwemitha kusukela ebusweni bomhlaba. Ukuphela kwesibili kuhleli phansi. Ezingxenyeni ezingaphezulu kufanele unamathisele amabhande, lapho izandla zizobekwa khona. Phezulu kwesiguli ulele esiswini sakhe. Ezweni elikhululekile kakhulu, udinga ukuchitha isikhathi esithile. Lo msebenzi ubangele uhlangothi oluphansi lomgogodla wonke. Ngeke neze kubangele ukungalungi futhi kufanelekile iziguli ezine-hernias yanoma yisiphi ubudala.

Isiphetho

Iziguli zivame ukukholelwa ukuthi ukuvivinya umzimba nge-hernia ye-lumbar spine kuyindlela engacabangi futhi engenzi lutho yokulwa nalesi sifo. Kodwa-ke, kuyindlela eyinhloko futhi eyona ndlela yokuphatha i-hernia ekhona. Phela, ukuzivocavoca okukhethekile akugcini nje ukuqinisa izicubu zomzimba, kodwa futhi kuvuselela ukujikeleza kwegazi, kukhulise ukucindezeleka kuyo yonke ikholomu yomgogodla.