Umsebenzi ezakhelwe ngemuva hernia emgogodleni

Ungenzenjani emgogodleni is derailing disk intervertebral ngenxa ukudabuka we fibrosus annulus futhi protrusion. hhayi indima yokugcina idlalwa ngu buthakathaka izicubu yomgogodla sokugcwaliseka kwaso. Kulokhu, umgomo oyinhloko yokuzijwayeza zokwelapha - ukuqinisa corset imisipha emuva. Njengoba senza emuva umzimba nge disc herniated, okudingeka uzigweme ezimazombe le esifubeni (nge utadisha kwamukelekile), uhlevane futhi agxume.

Kuyini umbhunu?

Lokhu protrusion kuyinto okungavamile annulus fibrosus lize Breaks offset pulpuznogo core ohlangothini, kanye nokulahlekelwa ekuqukethe ngokusebenzisa igebe umsele umgogodla. Ngenxa yalokho, emgogodleni onomfutho, lesosikhathi lendoda iqala ubuhlungu, bese aphazamise ukusebenza izitho zangaphakathi. Naphezu kweqiniso lokuthi lo umbhunu ingavela yimiphi akwazi ukugcina, iningi kuwukuthi yomgogodla wesibeletho kanye lumbar.

izimbangela

A hernia kuyobe kungakazukufika masinyane - lokhu kuwumphumela izinqubo eside ezenzeka yomgogodla nomzimba. I push zokugcina endleleni eya ke ngokuyisisekelo ephakamisa isisindo esindayo nge uhhafu ngaphambili-uzimisele emuva, nakuba akusiyo isizathu ivela khona. Ungenzenjani - lokhu kuwumphumela izinguquko amadiski umgogodla, okuyinto zenzeka ngenxa yezizathu kushiwo ngezansi.

ukuphuza umbuso

Uma kukhona namanzi anele emzimbeni iyahlupheka izicubu ngokuyinhloko zezinzwa, kuhlanganise akwazi ukugcina umgogodla. Ukuze ngokugcwele ukufeza entwasahlobo yayo umsebenzi, banayo amunca uketshezi izicubu zabo oluzungezile, kuyilapho uma incane, kokuba zome, ngokwenza kanjalo wandise amathuba umbhunu futhi ukuvela iqolo.

ukusetshenziswa ngokungeyikho ngemuva

Bonke abantu kudingeka ufunde ukuzimela kahle, ahlale futhi phakamisa izinsimbi, kusukela ukwehluleka ukuhambisana nale mithetho futhi abhubhise disc.

Nokungawuvocavoci umzimba

Ukuze wenze umsebenzi ngokomzimba ngenxa yezizathu ezimbili. Ngakho, sibonga ngenkuthalo ukuthuthukisa imisipha nemisipha umgogodla asixhasayo esimweni esejwayelekile.

akwazi ukugcina Intervertebral emva kweminyaka 20 ukuthola izakhi, ngaphezu, balahle imikhiqizo ehlukahlukene imfucuza ngu okusheshayo kusuka kunoma imaphi kwezicubu ezizungezile. Ngakho ukuthi uphumelela, futhi amasondo "ku izabelo iDemo" kukhona, badinga atishaye cindezela kancane. Lena elula ukufeza ngosizo umzimba ezikhethekile.

ekudleni

Emgogodleni kanye akwazi ukugcina intervertebral sonke isikhathi olusha ngenxa izakhi mkhondo, okuyinto eza nesidlo. Into ebaluleke kakhulu kubo - kuyinto phosphorus, i-calcium, i-potassium ne-magnesium. Nge ukuntula kwabo ithambo iba ukungena nakwamanye amazwe, futhi akwazi ukugcina intervertebral ubhujiswe. Okuwukuphela kwendlela afeza yomgogodla izinto nutritive kunesidingo - ukusetshenziswa kwemikhiqizo neqoqo egcwele izakhi mkhondo. Phakathi kwabo kukhona: beet, hazelnuts, isilimo esidliwayo esinamagatsha anamanzi, irayisi, cottage shizi amafutha, uphizi, walnuts, iklabishi, izaqathe.

Protrusion we disc intervertebral ngokuyinhloko zenzelwe isikhathi eside, futhi ezihlukahlukene izimo ezingezinhle kwemvelo (ukulimala, ephakamisa gravity) umuntu ezwe ubuhlungu obuhlabayo emhlane, ezingasetshenziswa ukuhambisa emlenzeni noma ingalo. Into yokuqala okumele uyenze kuleli cala - balahle ubuhlungu, kuba lula ukufeza elele flat ngemuva ngengubo yokulala eligoqiwe ngaphasi kwemadvolo akho padded futhi ahambise isondo amathawula ngaphansi loin.

Yenza umzimba kufanele kuqalile ngokushesha ngemva ukudlula ubuhlungu obuhlabayo.

Imigomo umsebenzi

Ukukhetha sokuvivinya umzimba umzimba hernia umgogodla, udinga ukuqapha eduze imizwa yabo ukuze ugweme umthwalo ezingadingekile kudiski obonakele. Uma enza isenzo esithile kungekho ukungakhululeki, kufanele kufakwe eziyinkimbinkimbi jikelele. Ukuze emizweni encane ubuhlungu udinga ukuya inguqulo alula kakhulu ukuthi ufuna ukwenza kahle. Endabeni ka ubuhlungu obukhulu kufanele ngokushesha ukumisa umsebenzi. Emva kwezinsuku 5 lalo umsebenzi, ungabuyela. Uma ubuhlungu sasiqhubeka, kungafakwa eyinkimbinkimbi.

Ukulanda umsebenzi emva ukususwa disc herniated, kudingeka sigweme uthuthumele emhlane futhi agxuma. Zonke izenzo kufanele liphindwe izikhathi 2-5. amakilasi Inxanxathela ingahlukaniswa ibe izingxenye ezahlukene, okuhlanganisa 1-3 umzimba futhi enze kubo ngezikhathi ezehlukene.

imithwalo esindayo yomgogodla kufanele kugwenywe, kanye hhayi ukuba enze umzamo omkhulu. Yenza eziyinkimbinkimbi ukuqala umthwalo ubuncane kanye amplitude, ngokuhamba kwesikhathi, wakha.

Udinga ukuzibandakanya njalo, ngoba nokuvulwa emgogodleni kuyinqubo eside. Ijubane umsebenzi - nje kancane. Kulendlela yokubhala eyinkimbinkimbi kunqunywa ngqo kuye kwasendaweni we umbhunu.

emgogodleni esisuka

Ukudonsa phezu ezintweni ezingafanele. Lokhu kumele kwenziwe nsuku zonke imizuzu engu-20. Lokhu kuzodinga ibhodi bushelelezi futhi ububanzi, ukuze zazo inamatsiselwe komunye umkhawulo kuya ububanzi ihlombe wayibhinca nge ubude ngamasentimitha kufika ku-50. Ingxenye engenhla ebhodini ngesikhathi esifanayo isethwe ezingeni ukuphakama 130 cm kusukela phansi (ku sill, itafula). Kufanele uhambe, nakuba sekudlule ezandleni okulungiselelwe yilena ehlala ezingutsheni eziqinile. Badinga ukulungisa ehlombe.

Ngokwenza lezi umzimba ephulukisa e hernia umgogodla, zonke izicubu zomzimba kufanele kwenzeke ukuba uphumule. Esikebheni kwakuneqembu, ungaya esiswini noma emuva. Ngesikhathi esifanayo, elele emhlane wakho, ngaphansi ngamadolo zakho zidinga wabeka isicamelo. Kuyadingeka ukuthi inqubo kwaba traction kobuhlungu. ibutho traction kungase kushintshwe, ngaleyo ndlela ekushintsheni engela ukuthambekela.

Ukudonsa enyakazayo phambili. Ukuze wenze lezi umzimba for ngemuva hernia emgogodleni, udinga abalale ukwesekwa afika emadolweni esiswini. Isihlalo kufanelekile, okungase sizikhandle wabeka isicamelo njengendlela ukwesekwa. Ukhalo namahlombe kufanele ezilengayo kusukela nesineke emgogodleni endaweni kumele ifane goba izindlu. Kuyadingeka ukuba basabalalise esisindo emadolweni, ukwesekwa ngaphansi isisu izindololwane. Kulesi sikhundla, unethezeke bese ukuzibamba, ngisho ukuphefumula.

Ukudonsa ukuthambekela lateral

Lapho ubuhlungu syndrome sohlangothi olulodwa futhi kuyadingeka ukuzivivinya abanye nge umbhunu umgogodla, okuyinto, thina manje sihlaziye. Ngidinga amanga ohlangothini enempilo futhi ngezansi endaweni inkinga ukubeka roller elenziwe zokulala noma imicamelo. ukuphakama kwalo kufanele ahlinzeke Crick ngaphandle kabi. Kulokhu, ingxenye engenhla esifubeni kuyadingeka ukuthatha emuva kancane, kuyilapho ngokuletha phambili ukhalo.

Ukuhamba ezinamaphiko ezihamba ngazo zozine. Ukuze wenze lezi umzimba for ngemuva hernia emgogodleni, udinga ukuba ngivuke lakho konke okuhamba ngezine, izandla bese uyaqondisa emuva yakho bese esimweni ukuhambahamba egumbini. Phakathi ukunyakaza esandleni akusho bend, eduze nokuqapha indlela omi ngayo.

Welulekela ngemuva. Lala kahle emhlane wakho, qondanisa izingalo nemilenze. Nciphisa unyawo nezinzwane ukudonsa phezu, nekhanda lakhe futhi siphakamise kwesilevu esifubeni elula.

Bonisa yoga

umzimba okunjalo nge lumbar hernia umgogodla, ingashintshwa ukuze athole ukwelashwa komzimba, esiza ekulinganiseni obuntu emgogodleni, ukwandisa amandla kwemisipha nakalula.

Lala phansi ngesisu sakhe, izandla ngaphansi emahlombe. Ngomusa siphakamise esifubeni engenhla, ukuze uhlale amasekhondi angu-15, bese ekushoniseni.

Lala mba emuva gobisa amadolo yakho ukuze kwesilevu sakho, clasping ngemilenze yawo. Kulesi sikhundla, phenduka emhlane wakho uye emuva naphambili.

Ukuqamba Amanga flat ngomhlane, ugcine izandla zakho emaceleni kwakhe, ngobumnene siphakamise imilenze ibheke emadolweni, phakathi kwamathanga kanye engela engezansi 90˚. Kulokhu, thatha nasengalweni emuva, nomlenze sakhe sokhohlo qondanisa. Phinda nezinye umlenze nengalo.

Ukuqamba amanga endaweni efanayo, agobe umlenze owodwa ngesikhathi edolweni, lifinyelelwe ebunzini lakhe kancane. I phinda okufanayo nangezinye umlenze.

Ukulala kwakhe emuva, imilenze bent emadolweni, wabeka phansi, izintende ahaqe umlenze aphansi, kancane phakamisa ikhanda lakhe. Kulokhu, zama qondanisa yomgogodla.

Ukuba endaweni efanayo, wagqoka imilenze phansi izimisele emadolweni. Ngomusa siphakamise okhalweni kuze umugqa oqondile emadolweni ehlombe. Ngakho uhlale amasekhondi angu-15.

emgogodleni lumbar

Ngokuyinhloko herniated disc livela esifundeni lumbar. Lezi umzimba zenzelwe abantu, isikhathi eside abaphethwe umbhunu.

Udinga ukuba alale flat emhlane wakhe, eligoqiwe izandla phezu isisu sakhe, imilenze kancane izimisele kumele ame phansi. Zelule imisipha esiswini, ngokucindezela ephansi yakho emuva phansi, ukuphefumula ngeke alibale. Phinda izikhathi 15.

Ukwenza lezi umzimba ngesikhathi hernia lumbar nomgogodla, udinga ukuba alale ngomhlane, ngezandla zakho aqambe amanga kanye umzimba, futhi imilenze ahlale ngqo. Upper esifubeni kwadamba, onqenqemeni engezansi izindwani ngaphandle kokuthatha off phansi bese ubamba imilenze phansi. Lesi sikhundla inakekelwa amasekhondi 10, bese kancane ubuyele umzimba isikhundla yayo yasekuqaleni. Lokhu iyaphindwa izikhathi 15.

Ukulala kwakhe emuva akho, ake ubeke phansi imilenze kancane insaliwe. Beka isandla sakho sokunene lidvolo lakho lesencele. Emlenzeni bent, kancane oqeda wakhe phansi, nalo lonke ngakwesokunene emadolweni akhe, umlenze akezi eduze akunika ikhanda. Kulesi sikhundla, uhlale imizuzwana eyishumi. Phinda izikhathi 10. Phindza ngaletinye umlenze nengalo.

emgogodleni thoracic

Uma une herniated thoracic emgogodleni, Obonisa ngezansi kungakusiza ngasiphi nesigaba lesi sifo.

Udinga ahlale esihlalweni, phumela eceleni ngemuva, abeke ikhanda lakhe ezandleni zakhe futhi bend emuva ngangokunokwenzeka, cindezela ngemuva kwesitulo nomgogodla, ke wathi ukugoba. Phinda kane.

Ukuze wenze izivivinyo ezilandelayo ukuze ngemuva hernia emgogodleni, udinga ukuba alale ngomhlane, wafaka ngaphansi esifubeni roller kanzima, ukuze uthole izandla zakho ngaphansi kwekhanda. Bend, bese uyaphakamisa engxenyeni engenhla umzimba wakhe. Phakathi umsebenzi, ukuhambisa roller kanye nomgogodla ogobile. Kwenze izikhathi 4.

Ukuba sesimweni elele phansi noma uhleli, ithawula bopha phansi esifubeni, nge imikhawulo khulula sezandla ukuthatha. Umkhawulo donsa ithawula phezu exhale. Kulokhu, lo amathawula ukungezwani ekuvumeleni umoya esilandelayo. Phinda izikhathi eziyishumi.

Bonisa ne wesibeletho emgogodleni herniation

Inhloso yalezi umzimba - ukukhulisa ukuhamba amathambo entanyeni ukubuyisela kwemisipha yayo kuyaqina. Badinga lokufeza ngokucophelela. Abakwazi londoloza ngokuphelele usuka hernia wesibeletho, nakuba abaphumelelayo kusaqalwa lesi sifo. Phinda umsebenzi ngamunye izikhathi eziyishumi.

Ukuma aqonde noma ahlale esihlalweni, izingalo ezilengayo alengayo kanye umzimba. Kancane ujikise ikhanda lakho ngakwesokudla ekupheleni isikhundla ke kuze kwedlulele ngakwesokunxele.

Ukuhlala endaweni efanayo, ngokwenza izivivinyo ezilandelayo. Herniated nomgogodla wesibeletho Ngakho ungathathi ngokugcwele indawo, kodwa lokhu Amazing ungakwazi balahle ubuhlungu. Udinga ukwehlisa ikhanda phansi, ephethe kwesilevu sakhe. Uma uya khulula, ungakwazi shelela kubo ku esifubeni kwehle.

Ukuma aqonde noma ahlale esihlalweni, izandla zakhe kanye umzimba ziyakhishwa. Yisa ikhanda emuva lapho edonsa kwesilevu, futhi uhlale kuleli qophelo. Inhloko akuyona esitshekile.

Gymnastics ekwelapheni hernias umgogodla kufanele sigcwaliswe ngokuhlanganyela massage. Gqoka corset ekhethekile kuyoletha izinzuzo ezengeziwe.

Ukuqeqesha amandla e hernia umgogodla

Inhloso ngqangi yalo msebenzi onjalo - ukukhulisa kwegazi elisezansi ngemuva nentamo. Ukufeza ukuba adzimelele lezi zingxenye emuva.

Okokuqala udinga amanga emhlane wakho, izinyawo ejikeni amadolo, izandla isebangeni kanye umzimba. Ngesikhathi esifanayo sithembele izinyawo, emahlombe kanye izindwani ehlombe, siphakamise endishini Ilokhi kulesi sikhundla kuze imizuzwana embalwa. Phinda izikhathi eziyisihlanu.

Sukuma ezinamaphiko ezihamba ngazo zozine. Kanyekanye ukukhulisa umlenze obuhlukile futhi ingalo, uzilungise futhi ubuyele isikhundla ukuqala imizuzwana embalwa. Phinda izikhathi ezingu-7 lezi umzimba.

Herniated nomgogodla wesibeletho eletha kubuhlungu ndoda, ukuze wonke ukunyakaza kufanele kwenziwe ngokucophelela. Lie esiswini sakho, ufake isandla ngaphansi kwesilevu sakhe komunye nomunye. Phakamisa izandla, ekhanda nasesifubeni, kuyilapho phansi ngaphandle oqeda esiswini, ukhalo nasemilenzeni. Bamba lokhu isikhundla 7 imizuzwana. Lokhu ukwenza kathathu.

Inguqulo ezingcono. Donsela izandla zakho kanye umzimba. Phakamisa kokubili emahlombe nasekhanda, izingalo ngqo welule imilenze. Buyela indawo yokuqala.