10 Amathuba eLumbar Disc Herniation

Iintshukumo ezingalunganga zinokubangela iLumbar DiscHerniation

Kwiminyaka yakutshanje, iziganeko ze-lumbar disc herniation ziye zanda ngokuthe ngcembe, kwaye ezininzi zazo zibangelwa yimikhwa emibi efunyenweyo.

Abantu abaninzi bacinga ukuba le meko inokupheliswa ngokwenza umthambo wokuqinisa amandla e-lumbar spine, kodwa into abangayaziyo kukuba iintshukumo ezingalunganga zinokuyandisa imeko.Ukuthintela i-lumbar disc herniation iyona nto iphambili, kwaye kufuneka iqale ngokunciphisa uxinzelelo kwi-lumbar spine kubomi bemihla ngemihla.

Iintshukumo ezili-10 ezinokuthi zibangele iLumbar Disc Herniation

1 Ukuhlala ngemilenze enqamlezileyo

Umngcipheko: Ukuhlala ngemilenze enqamlezileyo kuya kukhokelela ekuthambekeni kwe-pelvic, i-lumbar spine iya kuba noxinzelelo olungalinganiyo nto leyo ibangela uxinzelelo lwe-lumbar muscle.Kwakhona kuya kubangela uxinzelelo lwe-lumbar disc olungalinganiyo, ukugcina le meko ixesha elide kunokubangela ukuba i-lumbar disc herniation ibe lula.

Iingcebiso: Zama ukuba ungahlali ngemilenze enqamlekileyo kwaye ugcine i-pelvis ngqo xa uhleli, wenze i-lumbar spine igxininise ngokulinganayo.

2 Ukuma kwexesha elide

Umngcipheko: Ukuma kwexesha elide kunokubangela uxinzelelo kwimisipha ye-lumbar kunye nokwandisa uxinzelelo kwi-lumbar spine, ngaloo ndlela kwandisa umngcipheko we-lumbar disc herniation.

Ingcebiso: Ukunyathela kwezinye izinto kunye nokutshintsha iinyawo emsebenzini kunokunyusa i-lumbar lordosis kunye nokunciphisa ukuxinezeleka kwemisipha.Ukuba ixesha elide limile, umthambo othile wokolula isinqe unokuba luncedo.

3 Ukuhlala Okubi

Umngcipheko: Isikhundla esibi sokuhlala siya kubangela i-lumbar lordosis encinci, ukunyuka kwengcinezelo yediski, kunye nokwandisa i-lumbar disc degeneration ngokuthe ngcembe.

Icebiso: Gcina umzimba wakho ongasentla uthe tye, bopha isisu sakho, kwaye uvale amalungu akho angezantsi xa uhleli.Ukuba uhleli esihlalweni esinomqolo, zama ukugcina umva wakho usondele ngasemva kwesihlalo kwi-posture engaphezulu, ukwenzela ukuba imisipha yommandla we-lumbosacral iya kukhululeka.

4 Ukungalali kakuhle

Umngcipheko: Xa ulele phantsi, ukuba intamo kunye nesinqe azixhaswanga, kuya kukhokelela kuxinzelelo lwemisipha esinqeni nasemva.

Icebiso: Ukubeka umcamelo othambileyo phantsi kwedolo xa ulele phantsi, ukwenza i-hip kunye namadolo aguquguquke kancane, imisipha yangemuva kunye nesinqe ikhululekile, uxinzelelo lwediski luyancipha, kwaye umngcipheko we-disc herniation uyancipha.

5 Phakamisa into eNzima ngesandla esinye

Umngcipheko: Ukuphakamisa into enzima ngesandla esisodwa kuya kubangela imizimba edibeneyo, amandla angalinganiyo kwi-disc intervertebral disc, kunye noxinzelelo lwemisipha eyahlukeneyo, kwaye zonke ezi ziyingozi kwi-disc intervertebral disc.

Iingcebiso: Kubomi obuqhelekileyo, zama ukubamba ubunzima obufanayo ngezandla zombini ukuqinisekisa ukuba i-trunk kunye ne-lumbar vertebrae igxininiswe ngokulinganayo.Okwangoku, musa ukusebenzisa amandla amaninzi ngokukhawuleza kwaye ukuguqulwa kwesimo akufanele kube nobudlova kakhulu.

6 Indlela Yokubaleka Engalunganga

Umngcipheko: Ukuhamba okungahambi kakuhle, ngokukodwa ukuhamba kunye nomqolo oxhomekeke phambili, kuya kubangela ukwanda okukhulu kwamandla kwi-disc intervertebral.

Iingcebiso: Kwizigulane ezine-lumbar disc herniation, ukuzivocavoca ngamandla okufana nokunyuka kwentaba, ukugijima, ukuhamba ngebhayisikili, njl.Ukuba iyabaleka, zama ukugcina umzimba ongasentla uthe tye kwaye ucothise isantya sokubaleka.Ukongeza, nxiba izicathulo ze-air-cushion ukunciphisa uxinzelelo kwi-disc intervertebral.

7 Iintshukumo zokujija esinqeni

Umngcipheko: Ukujija esinqeni, okufana negalufa, intenetya yetafile inokubangela ukuqaqamba kwexesha elide kunye noxinzelelo lwediski ye-intervertebral, eyingozi kakhulu.

Iingcebiso: Izigulane ezine-lumbar disc herniation kufuneka zizame ukuphepha ukwenza ezinye izilo ezifuna ukujija isinqe.Abantu abaqhelekileyo kufuneka baqaphele ukukhuselwa kwesinqe ngexesha lokuzilolonga.

8 Ukunxiba Izithende Eziphakamileyo

Umngcipheko: Izihlangu zinokuchaphazela ngqo umbindi womxhuzulane womzimba womntu.Ukunxiba izithende eziphakamileyo kuya kwenza iziko lomzimba lomxhuzulane liqhubele phambili ngokugqithisileyo, nto leyo eya kubangela ukuba i-pelvic anteversion ngokuqinisekileyo inyuse i-curvature yomqolo, kwaye yenze amandla kwi-lumbar spine angalingani.

Icebiso: Nxiba izihlangu ezisicaba kangangoko.Ngelixa ugqoke izithende eziphakamileyo kwiimeko ezikhethekileyo, zama ukubeka ubunzima ngakumbi kwisithende endaweni ye-forefoot xa uhamba.

9 Ukhohlokhohlo oluNgapheliyo kunye nokuqhinwa

Umngcipheko: Ukukhwehlela okungapheliyo kunye nokunyanzeliswa kwexesha elide kunokukhokelela ekunyukeni kwengcinezelo yesisu kunye nokunyuka kwengcinezelo yediski, ekwangumngcipheko ocacileyo we-lumbar disc herniation.Isinqe sikwasebenza xa ukhohlela, kwaye ukukhohlela kakhulu kunokubangela intlungu esinqeni sezigulane.

Ingcebiso: Ngeempawu ezifana nokhohlokhohlo olungapheliyo kunye nokuqhinwa, qiniseka ukuba uzinyange ngokukhawuleza nangokuchanekileyo.Ngaphandle koko, ayinakunyusa kuphela imeko, kodwa inokubangela okanye ikhulise iimpawu ezifana ne-lumbar disc herniation.

10 Gobela Ukuthwala Izinto Ezinzima

Umngcipheko: Ukugoba ngokuthe ngqo ukuhambisa izinto kuya kubangela ukunyuka ngokukhawuleza kwamandla kwi-lumbar disc.Ukunyuka kwamandla ngokukhawuleza kuya kwenza lula ukuba i-lumbar disc iphumele kwindawo ebuthathaka, izigulane ezininzi ezineentlungu ezisezantsi ziphantsi kweemeko ezimbi emva kokugoba ukuthwala izinto ezinzima.

Icebiso: Xa uphethe izinto ezinzima, kuhle ukuguqa ngedolo elinye, into leyo uyibeke kufutshane nomzimba kangangoko kunokwenzeka, uyiphakamise ngeengalo ukuya embindini wethanga, uze ume ngokucothayo ngelixa ubambe umqolo uthe tye.