Mafambiro Akashata Anogona Kukonzera Lumbar DiscHerniation
Mumakore achangopfuura, chiitiko che lumbar disc herniation chakawedzera zvishoma nezvishoma, uye zvizhinji zveizvi zvinokonzerwa nekuwana tsika dzakaipa.
Vanhu vazhinji vanofunga kuti mamiriro acho anogona kurerutswa nekuita maekisesaizi kusimbisa lumbar musana, asi chavasingazive ndechekuti mafambiro asina kunaka anogonawo kuwedzera mamiriro acho.Kudzivirirwa kwe lumbar disc herniation ndiyo inonyanya kukosha, uye inofanira kutanga nekuderedza kumanikidzika pachiuno chepamusoro muupenyu hwezuva nezuva.
10 Mafambiro Anogona Kukonzera Lumbar Disc Herniation
1 Kugara Nemakumbo Akachinjika
Njodzi: Kugara wakachinjika makumbo kunoita kuti pelvic irereke, chiuno chemusana chinonetsekana zvisina kuenzana nokudaro zvichikonzera kutambudzika kwetsandanyama.Izvo zvichakonzerawo kusaenzana lumbar disc kusagadzikana, kuchengetedza chimiro ichi kwenguva yakareba kunogona kukonzera lumbar disc herniation nyore.
Mazano: Edza kusagara nemakumbo akayambuka uye chengetedza pelvis yakatwasuka paunenge wakagara, uchiita kuti lumbar spine isimbiswe.
2 Kumira Kwenguva Yakareba
Njodzi: Kumira kwenguva refu kunogona kukonzera mhirizhonga mumakumbo emakumbo uye kuwedzera kudzvinyirira pamakumbo emusana, nokudaro kuwedzera ngozi ye lumbar disc herniation.
Zano: Kutsika pane zvimwe zvinhu uye kuchinjika tsoka kubasa kunogona kuwedzera lumbar lordosis uye kudzoreredza musana kushushikana.Kana iri nguva yakareba yakamira, mamwe maekisesaizi ekutambanudza chiuno anogona kubatsira.
3 Kushata Kwekugara
Njodzi: Nzvimbo yakaipa yekugara ichaita kuti lumbar lordosis shoma, kuwedzerwa kwedhisiki, uye kuwedzera lumbar disc degeneration zvishoma nezvishoma.
Zano: Chengeta muviri wako wepamusoro wakatwasuka, bata dumbu rako, uye vhara maoko ako ezasi pamwe chete paunenge wakagara.Kana iwe wakagara pachigaro nemusana, edza kuchengetedza musana wako pedyo nechekumashure kwechigaro mupamusoro pemaitiro, kuitira kuti misumbu yenharaunda ye lumbosacral isunungurwe.
4 Kusagona Kurara
Njodzi: Paunenge wakarara pasi, kana mutsipa nechiuno zvisina kutsigirwa, zvinotungamirira kune kushushikana kwemhasuru muchiuno uye kumashure.
Zano: Kuisa mutsamiro wakapfava pasi pemabvi paunenge wakarara, zvichiita kuti hudyu nemabvi zvinyanye kushanduka, musana uye chiuno mhasuru dzakasununguka, dhisiki yakaderedzwa, uye njodzi ye disc herniation yakaderera.
5 Simudza Chinhu Chinorema neRuoko Rumwechete
Njodzi: Kusimudza chinhu chinorema neruoko rumwe chete kunokonzera miviri yakarereka, masimba asina kuenzana pane intervertebral disc, uye tension dzakasiyana-siyana, uye izvi zvose zvinokuvadza kune intervertebral disc.
Mazano: Muhupenyu hwemazuva ose, edza kubata huremu hwakafanana nemaoko maviri kuti uone kuti trunk uye lumbar vertebrae zvakasimbiswa zvakaenzana.Zvichakadaro, usangoerekana washandisa simba rakawandisa uye kutendeuka kwechimiro hakufanirwe kuve nechisimba chakanyanya.
6 Wrong Running Poure
Njodzi: Kusarurama kwekumhanya kwemaitiro, kunyanya kumira nemusana kunonamatira mberi, kuchaita kuti kuwedzerwa kukuru kwesimba pa intervertebral disc.
Mazano: Kune varwere vane lumbar disc herniation, kurovedza muviri kwakasimba sekukwira gomo, kumhanya, bhasikoro, nezvimwewo kunofanira kudziviswa.Kana kuri kumhanya, edza kuchengeta muviri wepamusoro wakatwasuka uye unonoke kumhanya frequency.Mukuwedzera, pfeka shangu dzemhepo-cushion kuderedza kudzvinyirira pane intervertebral disc.
7 Waist Twisting Movements
Njodzi: Kumonyoroka kwechiuno, sekunge gorofu, tenesi yetafura inogona kukonzera torsion kwenguva refu uye kudzvanywa kwe intervertebral disc, izvo zvine njodzi.
Mazano: Varwere vane lumbar disc herniation vanofanira kuedza kudzivisa kuita mamwe maekisesaizi anoda kumonya chiuno.Vanhuwo zvavo vanofanirawo kuziva nezvekudzivirirwa kwechiuno panguva yekurovedza muviri.
8 Kupfeka Heels Yakakwirira
Ngozi: Shangu dzinogona kukanganisa zvakananga pakati pesimba regiravhiti remuviri wemunhu.Kupfeka zvitsitsinho zvakakwirira kuchaita kuti nzvimbo yemuviri yegiravhiti ifambire mberi zvakanyanya, izvo zvinozokonzeresa kusagadzikana kwepelvic, kuwedzera kukombama kwemusana, uye kuita kuti simba riri pachiuno chemusana risaenzane.
Zano: Pfeka shangu dzakapfava zvakanyanya sezvinobvira.Paunenge uchipfeka zvitsitsinho zvepamusoro pazviitiko zvakakosha, edza kuisa uremu zvakanyanya pachitsitsinho panzvimbo yepamberi paunenge uchifamba.
9 Chikosoro Chisingaperi uye Kuzvimba
Njodzi: Chikosoro chisingaperi uye kuvharwa kwenguva yakareba kunogona kutungamirira kukuwedzera kwemimba uye kuwedzera kudzvinyirira kwe disc, iyo iriwo ngozi yakajeka ye lumbar disc herniation.Chiuno chinoshandawo pakukosora, uye kukosora kwakanyanya kunogona kukonzera kurwadziwa muchiuno chevarwere.
Zano: Kune zviratidzo zvakaita sechikosoro chisingaperi uye kuvimbiswa, iva nechokwadi chekuzvirapa nekukasika uye nemazvo.Zvikasadaro, zvinogona kunge zvisiri kungowedzera mamiriro acho, asi zvakare kukonzera kana kuwedzera zviratidzo zvakaita se lumbar disc herniation.
10 Kotama Kuti Utakure Zvinhu Zvinorema
Njodzi: Kukotama kwakananga kufambisa zvinhu kunotungamira kuwedzera kamwe kamwe musimba pa lumbar disc.Iko kamwe kamwe simba kuwedzera kuchaita nyore nyore kuti lumbar disc ibude munzvimbo isina simba, varwere vakawanda vane kurwadziwa kwepashure vari mumamiriro ezvinhu akaipisisa mushure mekukotama kutakura zvinhu zvinorema.
Zano: Paunenge wakatakura zvinhu zvinorema, zviri nani kupfugama nebvi rimwe chete, woisa chinhu chacho pedyo nemuviri sezvinobvira, wochisimudza nemaoko kusvika pakati pechidya, wozomira zvishoma nezvishoma uchichengeta musana wakatwasuka.
Nguva yekutumira: Aug-10-2020