Izinkinga zokusebenzisa i-osteochondrosis ye-lumbar spine

Umgogodla uyikholomu equkethe ama-vertebrae angu-33, ahlanganiswe kanye nosizo lwamalungu, izidumbu kanye nemigqa. Isebenza njengesisekelo sayo sonke isifuba sabantu, siqinisekisa isikhundla sayo esiqondile, sigcina zonke izitho esiswini nasezibelweni endaweni yazo. Iqukethe intambo yomgogodla, ehlangene nazo zonke izinhlelo kanye nezitho zomzimba womuntu. Ukuze izimo eziguquguqukayo, amandla namandla okuphilisa umgogodla, ama-disks e-intervertebral anesibopho, lesi sifo esiholela osteochondrosis.

Yini engabangela u-osteochondrosis

Isimbangela saleso sifo ngokuvamile ukubekwa okungalungile komthwalo emgodleni, okwenza ukuthi ama-disversebral diss abe mncane, asuse futhi alahlekelwe amandla. Phakathi kwezimbangela ezinkulu ze-osteochondrosis kungabizwa ngokuthi okulandelayo:

- ukuhlukunyezwa;

- Isisindo esiningi;

- ukubhema, ukuphazamisa umzimba kanye nokuphazamisa izinqubo zokuvuselela umzimba;

- indlela yokuphila yokuhlala;

Imisipha emhlane engenamandla;

- ukuhlelwa kwesisindo noma isikhathi esisodwa;

- ukuhlelwa kwezakhi zofuzo;

- ukwehluleka kwe-hormonal;

Izimo ezimoya zezulu ezingafani.

Lokhu akuzona zonke izici ezingabangela u-osteochondrosis. Ekuphileni, izizathu zokuwohloka komgogodla zingaba ngaphezulu, okuchaza izimpawu ezihlukahlukene.

Ukubonakaliswa kwe-osteochondrosis

Isibonakaliso esibonakala kunazo zonke sesifo, uma kubonakala kudingekile ukubheka udokotela, ubuhlungu. Ezigaba zokuqala kungabonakala kahle, kuhambisane nomzwelo wokuqina. Ubuhlungu obunzima buba khona lapho izimpande zesisindo ziphulwa. Uma ihamba, iyakhula futhi ingabangela ukwephulwa kozwela endaweni engakhululekile. Ukudubula, ukudubula ubuhlungu kungabonakala ngokungalindelekile futhi kuhlale amahora amaningana. Ukubonakaliswa kwendawo ye-osteochondrosis kungahambisana nalokhu:

• Izikhwehlela, isizungu, umsindo ezindlebeni, isicanucanu nobuhlungu ezandleni - nokuphulwa esifundeni somlomo wesibeletho.
• I-cardiac, i-hepatic, emathunjini kanye nesisu esiswini - nomonakalo esifundeni se-thoracic.
• I-backache, ukunciphisa ukuhamba nokubuhlungu emilenzeni, ebonisa ukwephulwa esifundeni se-lumbar. Kuhle kakhulu kulokhu kusiza ukuvocavoca. I-LFK ne-osteochondrosis iqokwa cishe njalo.
• Ukuhlukumeza ukuvuthwa, ukucasuka kwesibindi esine-sciatic - ezinenkinga esiswini se-lumbosacral.

I-Physiotherapy iyingxenye ebalulekile yokwelapha okuyinkimbinkimbi kanye nesilinganiso esibalulekile sokuvimbela

I-LFK iyinkimbinkimbi yokuzikhandla ngokomzimba, esetshenziselwa izifo eziningi ezihambisana ne-muscular strength dystrophy nomkhawulo wokunyakaza okuhlangene. Lokhu noma lokho okunzima kunqunywe udokotela, ngokucabangela izici zesifo sesiguli kanye namakhono okusebenza.

Imisebenzi eyinhloko yokwelashwa kwemithi ye-osteochondrosis iqondiswa ku:

- ukujwayelekile komsindo we-system central neyesisindo;

- ukuvuselela ukugeleza kwegazi ezindaweni ezimele;

- ukuphumula kwemisipha;

- ukwelula nokuthuthukisa amanye amaqembu omzimba;

- ukuqiniswa kwemisipha yangaphambili, yangemva komzimba kanye ne-lateral;

- ukujwayelekile komsoco we-discvertebral diss ezilimele;

- ukubekezela isiguli emakhaya, emisebenzini nakweminye ukucindezeleka;

- ukuvimbela ukunamathela kwamachiza we-vertebral.

Zonke izivivinyo ezifakiwe eziyinkimbinkimbi kufanele zenziwe kancane kancane, kubalulekile ukugwema ukunyakaza okungazelelwe. Noma iyiphi inkimbinkimbi yokuzivocavoca kufanele ihlanganise ukuvivinya okukhuthaza ukuthulula, ukuphefumula okufanele nokuphumula emva kokuzivocavoca.

I-LFK nge-osteochondrosis ye-spinal lumbar

I-Osteochondrosis yalo mnyango yiyona evame kakhulu. Njengoba le ngxenye yomgogodla ibhekene nemithwalo enkulu kakhulu yansuku zonke, kungakhathaliseki indlela yokuphila. I-pathology ihambisane nobuhlungu emhlane, ngezinye izikhathi inikezela imilenze, inganaki emhlane ophansi. I-LFK nge-osteochondrosis yomgogodla we-lumbar iyinqubo ephoqelekile. Amakilasi azokhiqiza futhi akhiqize uma enza njalo, ngokunembile, futhi uma isiguli sihlelwe kahle. Akukhuthazwa ukuba usebenze ngokugcwele emsebenzini. Khetha isakhiwo esiyinkimbinkimbi kufanele sisekelwe ekuziphatheni komzimba.

Ukuzivocavoca kwe-osteochondrosis esifundeni se-lumbar

I-LFK ne-osteochondrosis yesifunda esingenalutho ingahlukaniswa zibe izingxube eziningana, kuye ngezikhathi zesifo. Ngesikhathi samanje esiyinkimbinkimbi, isakhiwo esiyisibonelo singaba kanje:

1. Sisesimweni esivamile. Ayishintshi kuyo yonke inkimbinkimbi. Ukuqala kuso kuyadingeka ukwenza ukugoba kanyekanye nokweluleka kwezandla (ngombonini) bese uyeka.
2. Siqala ukufudumala imilenze. Isobunxele siphenduke emadolweni. Ukugoba ngakwesokudla futhi ungaphenduli, ulayishe isithende sakhe embhedeni. Senza ukuphindaphinda okungu-8 futhi siya emlenzeni wesobunxele.
3. Sigcoba umzimba ophezulu ngokuphakamisa izandla zethu phezulu.
4. Izandla ezengeziwe zilethwa emahlombe, zigobise futhi zenze izikhala eziyindilinga.
5. Khona-ke, imilenze egobile emadolweni ihanjiswa esiswini ngaphandle kosizo lwezandla.
6. Imisongo iguqa ngamadolo, izinyawo ndawonye, ngokunye sithatha amadolo ethu eceleni.
7. Isikhundla esilandelayo sokuqala imilenze ngaphandle. Ukunyakaza kwe-circular kuyama ngaphakathi nangaphandle.
8. Sifeza isinkimbinkimbi ngokuphefumula ngokufiphaza.

Ngesikhathi sosizi olunzima nge-osteochondrosis, kungcono ukunamathela ekuphumuleni kombhede. Ukuze kungabonakali i-osteochondrosis yomgogodla we-lumbar, i-LFK kuleli cala inomthelela wokuqinisa jikelele futhi ihlinzeka ngezinhloso ezingcono zokuhlanzeka. Kufanele ugweme ukuzivocavoca obangela ubuhlungu. Phinda izindleko ezilinganayo ngezikhathi ezingu-8. Ngesikhathi esifanayo, i-tempo kufanele ihambe kancane.

Ngokunciphisa ubuhlungu, ungaqhubeka nokuzivocavoca okhethekile okwandisa amandla emisipha yomzimba kanye nalabo abathintekayo ekujuleni nasezinweleni. Ukuzivocavoca kwe-osteochondrosis ye-lumbar spine esikhathini esibucayi kungase kuhlanganise lezi zivivinyo ezilandelayo:

1. Ekuqaleni kwenkimbinkimbi sithatha isikhundla sokuqala sokuqala. Siqala ngokuguqa / ukungahambisani nezinyawo ngesikhathi esisodwa.
2. Bese ukugoba okunye bese uguqa amadolo.
3. Siphonsa umlenze owodwa, omunye ubeke eceleni. Ngemuva kokuphindaphinda okumbalwa, sishintsha imilenze yethu.
4. Ngokuqhubekayo siguqa zombili imilenze emadolweni futhi siphakamisa i-sacrum, umhlane we-backbone uyinto encane.
   
5. Imilenze isalokhu iguqa ngamadolo, siqhubeka nokuyinkimbinkimbi ngokuphakamisa ikhanda namahlombe. Ngesikhathi esifanayo sigcina izandla zethu esiswini.
6. Bent emilenzeni emadolweni sidonsela esiswini.
7. Gwema imisipha emihle imizuzwana engu-5-7.
8. Sishintsha isikhundla, sigxile emadolweni. Hlala phansi izithende, ngaphandle kokuthatha izandla embhedeni.
9. Ukuqala isikhundla emadolweni, imilenze ihlukaniswe. Ukujika kwe-trunk ngengalo ephakanyisiwe: ngakwesokudla-phezulu kwesokunene, kwesokunxele-phezulu kwesokunxele.
10. Ukuzivocavoca "kitty": buyela emuva. Uma ubuyela esimweni saso sokuqala, umgogodla awukhothameli phansi.
11. Manje sizama ukuthinta ingalo yesobunxele ngamadolo ethu okunene. Futhi ngokuphambene - ibhande lesokunxele kuya kwesokunene.
12. Salala esiswini, ngaphansi kwayo kuyadingeka ukubeka i-roller. Ukuphakanyiswa okunye kwezinyawo 3 cm kusuka embhedeni. Sihlala sikhundla esimaphakathi semizuzwana emihlanu.
13. Ukuqhafaza. Sula izandla zethu emaceleni bese sisusa ikhanda namahlombe kusukela embhedeni, uhlale imizuzwana emihlanu.
14. Khona-ke ngokunye siphume imilenze yethu ezinhlangothini.
15. Siphenduka esibelethweni, sibeke izinyawo zethu emgodleni futhi sikhulise i-sacrum ngenxa yokuvinjelwa kwendawo yesibindi.

Ekusebenzeni kwe-osteochondrosis esifundeni se-lumbar ngasekupheleni kwesikhathi sokuziphendulela, kuyadingeka ukuthi kancane kancane ukwethula izivivinyo ezikhuthaza ukuqiniswa kwemisipha yangemuva. Ijubane lingakhula. Zonke ukunyakaza kwenziwa ngomoya ophefumulelwe, ukuphuma kufanele kuthathe isikhundla sokuqala. Ukuzivocavoca 4,5,6 no-7 kungabuyekezwa embuthanweni izikhathi eziningana, kubaluleke kakhulu. Uma kutholakala ukuthi, i-lumbar osteochondrosis, ngisho nangesikhathi sokuxoxwa, kufanele ingabandakanyi imisebenzi enjengokunyakaza okungahambisani nokushintshana, izinguquko ezibukhali ezikhundleni. Isibonelo, ungahlanganyeli ku-tennis, ukugijima ezweni, ukudlala okusheshayo noma ukuvocavoca kwesigqi. I-LFK ne-osteochondrosis ye-spinal lumbar ikhuthaza:

- ukuqinisa imisipha yezingxenyana ezingezansi nasemlenzeni ophansi;

- ukukhululwa kwezinzwa ezicwile;

- ukwandisa igebe phakathi kwama-vertebrae.

I-oracochrosros ye-Thoracic: ukuzivivinya kusiza kanjani?

I-Osteochondrosis esifundeni se-thoracic ayiyona into evamile njengendawo yesilwane noma isibeletho. Lokhu kungenxa yokuhamba okungezansi kwama-vertebrae alo mnyango, ngokulandelana, awanamandla okulimala. Ukuzivocavoca kokwelapha kule sifo kufanele kube negalelo eku:

- Ukunyuka okuqhubekayo kwesifunda se-thoracic, ama-intervertebral and rib-vertebral joints;

- ukuqedwa kwe-muscle spasm kanye nokuqina kwesifunda esithintekile;

- ukuthuthukiswa kwe-umoya.

I-LFK esifubeni i-osteochondrosis: izivivinyo ezisiza

Ngaphambi kokuba uqale ukusetjenziswa kwinkimbinkimbi, ungalungisa kancane. Lokhu kuzothuthukisa kakhulu ukuphumelela kokwelashwa kokuzivocavoca. Ukulungiselela kungabandakanya ishayela efudumele kanye nokuzivocavoca okulula, njengokuphikisa isiqu, ukugoqa izandla nezinyawo. Ukusetjenziswa kwezinto eziqakathekileko zokwelapha ngokuzivocavoca, ngokuphindaphindiwe kwansuku zonke, kuzokufeza ukukhululwa kwesifo, kodwana kuhlale kudingekile ukubonana nodokotela kuqala. Ngakho:

1. Yamukela isikhundla esiswini. Izandla ezibekwe ekhanda, ama-elbows agxila ekugcineni. Kancane kancane futhi uphakamise kahle amahlombe nomzimba ophezulu, bese uqala ngokunye ukudonsa izingxube phezulu. Yenza okuphindwe kabili.
2. Ngaphandle kokushintsha isimo, izandla ziyahamba phambi kwakhe. Phakamisa umzimba, uqede ngokuphelele isifuba kusuka phansi. Bese sinezandla emzimbeni bese siphindela phezulu.
3. Ukulala ngesisu sami, sibeka izandla zami futhi sizibophezele ekukhiyeni. Phakamisa izitho ezivulekile bese ugoba ngangokunokwenzeka. Sifaka kule ndawo imizuzwana embalwa, sibuyela ngokushelela esikhundleni sokuqala.
4. Ukuba sesimweni sokuma, izandla zifakwa emahlombe. Siphakamisa ihlombe elilodwa, kanti lesibili siyancipha, ikhanda lilandela ihlombe, eliwela phansi.
5. Sihlezi esihlalweni, sinezandla zethu ebhande. Khulisa ibhande lehlombe kancane bese ubuyela kancane esimweni sokuqala. Yenza okuphindwe kabili.
6. Esikhundleni esihlalweni, ngenduku yokuzivocavoca, ukuphefumula ngokujulile, siphakamisa izingalo zethu phezulu, ngangokunokwenzeka sifinyelele imishini yezemidlalo. Ekuphumuleni kwethu sibuyela esimweni sokuqala.
7. Esikhundleni sokuma sibeka induku yokuzivocavoca emahlombe. Ukubambelela ekupheleni, jikela ngakwesokudla, kwesokunxele, phezulu nangaphezulu. Konke esikwenza ngokucophelela kakhulu.

Isiyinkimbinkimbi esiyinkimbinkimbi ngenkathi yokukhushulwa

Ngesikhathi sokucindezela, lapho noma yikuphi ukunyakaza okubangela ubuhlungu, kungcono ukugwema ukwenza izivivinyo. Lapho ubuhlungu buqala ukwehla, imithi ingase isetshenziswe nge-gymnastics, ezosiza ekuphumuzeni imisipha ehlwithayo. Yenza ukushaja izikhathi eziningana ngosuku:

1. Simi emadolweni. Ngenisa kahle ikhanda uphinde ugobe emuva emuva. Sithatha umoya ojulile. Uma uzizwa ubukhulu besisindo somzimba, phuma kahle bese ubuyela esimweni sokuqala.
2. Siguqa phezulu, izandla zibeka ngokukhululekile emzimbeni. Ukuphefumula, phakamisa izandla zethu ngenhliziyo uphinde wenze intuthuko kancane kancane. Sihlala isikhathi eside, sinciphisa izitho bese sibuyela esimweni esiqondile.
3. Samukela isikhundla esiswini, ngezandla eziqondile zithuthuka phambili. Kancane kancane wenze isandla sokunene nomlenze wesobunxele uvuke. Sihlala isikhathi eside, sihlehla kahle, siphindze siphendule ngesandla esihlukile nangonyawo. Yenza okuphindwe kabili.

Ama-gymnastics yamanzi we-osteochondrosis

Imvelo yamanzi ihambelana kakhulu nezinkimbinkimbi ezenzelwe ukwelashwa nokuvimbela i-osteochondrosis. Ukuzivocavoca emanzini kunezinzuzo eziningi ezingenakuphika:

- imvelo yemvelo a priori ngeke ikuvumele ukuba wenze ukunyakaza okungazelelwe:

- ukusebenza emanzini kuhilela wonke amaqembu omzimba;

- ingozi yokuhlukunyezwa emgodleni iyanciphisa.

Izakhiwo zokuzivocavoca kungenzeka kuphela ngaphansi kokuqondiswa kwabafundisi abanolwazi.

Izinyathelo zokungahambisani nezinqubo zamanzi

Ukungqubuzana nokuvakashela echibini kungaba khona kwezifo ezinqamule noma ezithathelwanayo ngesikhathi esibucayi, izifo ezinamandla ze-cardiovascular, diatheses, izimo ezivezwe yi- convulsive syndrome.

I-Osteochondrosis yisifo esingathandeki kakhulu, esibangela ukuhlupheka okukhulu nobuhlungu. Ukuzivocavoca kwe-lumbosacral osteochondrosis nezinye izinhlobo zayo, njengengxenye yokwelashwa okunzima, kungaba ngcono kakhulu isimo sesiguli. Ngakho-ke, uma inkambo yokwelapha ngokomzimba yayimisiwe, kufanele yenziwe ngokwemvelo, ngokuhambisana nemiyalelo, bese izakhiwo zokuzivocavoca zizokwenza usizo olulinde isikhathi eside.