Ukunyakaza Okungalungile Kungabangela I-Lumbar DiscHerniation
Eminyakeni yamuva, izigameko ze-lumbar disc herniation ziye zanda kancane kancane, futhi eziningi zazo zibangelwa imikhuba emibi etholakele.
Abantu abaningi bacabanga ukuthi lesi simo singakhululeka ngokuzivocavoca ukuze kuqiniswe amandla omgogodla we-lumbar, kodwa abangakwazi ukuthi ukunyakaza okungalungile kungase kubhebhethekise isimo.Ukuvimbela i-lumbar disc herniation yiyona nto ehamba phambili, futhi kufanele iqale ngokunciphisa ingcindezi ku-lumbar spine ekuphileni kwansuku zonke.
10 Ukunyakaza Okungase Kubangele I-Lumbar Disc Herniation
1 Ukuhlala Ngemilenze Ephambanayo
Ingozi: Ukuhlala uphambanise imilenze kuzoholela ekutshekeni kwe-pelvic, umgogodla we-lumbar uzobhekana nengcindezi engalingani ngaleyo ndlela kubangele ubunzima bemisipha ye-lumbar.Kuzophinde kubangele ukucindezeleka kwe-lumbar disc engalingani, ukugcina lesi simo isikhathi eside kungabangela kalula i-lumbar disc herniation.
Amacebiso: Zama ukungahlali nemilenze ephambanayo futhi ugcine i-pelvis iqondile lapho uhlezi, okwenza umgogodla we-lumbar ucindezeleke ngokulinganayo.
2 Ukuma Kwesikhathi Eside
Ingozi: Ukuma isikhathi eside kungabangela ukungezwani emisipha ye-lumbar futhi kwandise ingcindezi ku-lumbar spine, ngaleyo ndlela kwandise ingozi ye-lumbar disc herniation.
Ithiphu: Ukunyathela izinto ezithile kanye nokushintshanisa izinyawo emsebenzini kungakhuphula i-lumbar lordosis futhi kunciphise ukungezwani kwemisipha emuva.Uma isikhathi eside simile, ukuvivinya ukhalo oluthile kungaba usizo.
3 Ukuhlala Okubi
Ingozi: Isikhundla esibi sokuhlala sizoholela ekunciphiseni kwe-lumbar lordosis, ukwanda kwengcindezi ye-disc, futhi kukhulise ukuwohloka kwe-lumbar disc kancane kancane.
Ithiphu: Gcina umzimba wakho ongenhla uqondile, bopha isisu sakho, bese uvala izitho zakho ezingezansi ndawonye lapho uhlezi.Uma uhlezi esihlalweni esinomhlane, zama ukugcina umhlane wakho useduze ngemuva kwesihlalo endaweni engenhla, ukuze imisipha yesifunda se-lumbosacral ikhululeke.
4 Ukungalali kahle
Ingozi: Uma ulele uphansi, uma intamo nokhalo kungasekelwe, kuzoholela ekuqineni kwemisipha okhalweni nasemhlane.
Ithiphu: Ukubeka umcamelo othambile ngaphansi kwamadolo lapho ulele phansi, okwenza i-hip namadolo aguquguquke kancane, imisipha yangemuva nekhaloni ikhululekile, ingcindezi ye-disc iyancipha, futhi ingozi ye-disc herniation iyancipha.
5 Phakamisa Into Esindayo Ngesandla Esisodwa
Ingozi: Ukuphakamisa into esindayo ngesandla esisodwa kuzobangela imizimba etshekile, amandla angalingani ku-intervertebral disc, nokungezwani kwemisipha ehlukene, futhi konke lokhu kuyingozi ku-intervertebral disc.
Amacebiso: Ekuphileni okuvamile, zama ukubamba isisindo esifanayo ngezandla zombili ukuze uqinisekise ukuthi i-trunk kanye ne-lumbar vertebrae igcizelelwe ngokulinganayo.Okwamanje, ungasebenzisi amandla amaningi ngokuzumayo futhi ukuguqulwa kokuma akumele kube nodlame kakhulu.
6 Ukuma Okungalungile Kokugijima
Ingozi: Ukuma kokugijima okungalungile, ikakhulukazi ukuma okunomhlane oncike phambili, kuzoholela ekwandeni okuphawulekayo kwamandla ku-disc intervertebral.
Amacebiso: Ezigulini ezine-lumbar disc herniation, ukuzivocavoca ngamandla njengokukhuphuka kwezintaba, ukugijima, ukuhamba ngebhayisikili, njll. kufanele kugwenywe.Uma igijima, zama ukugcina umzimba ongenhla uqondile futhi wehlise isivinini sokugijima.Ngaphezu kwalokho, gqoka izicathulo ze-air-cushion ukuze unciphise ingcindezi ku-disc intervertebral.
7 Ukunyakaza Okusonteka okhalweni
Ingozi: Ukunyakaza kokusonteka okhalweni, njengokushwiba igalofu, ithenisi yetafula kungabangela ukuqunjelwa nokucindezelwa kwe-intervertebral disc, okuyingozi kakhulu.
Amacebiso: Iziguli ezine-lumbar disc herniation kufanele zizame ukugwema ukwenza ezinye izivivinyo ezidinga ukusonta ukhalo lwazo.Abantu abajwayelekile kufanele futhi baqaphele ukuvikela ukhalo ngesikhathi sokuzivocavoca.
8 Ukugqoka Izicathulo Eziphakeme
Ingozi: Izicathulo zingathinta ngokuqondile isikhungo samandla adonsela phansi emzimbeni womuntu.Ukugqoka izithende eziphakeme kuzokwenza isikhungo somzimba samandla adonsela phansi siqhubekele phambili ngokweqile, okuyokwenza nakanjani kubangele ukuguqulwa kwe-pelvic, kwandise ukugoba komgogodla, futhi kwenze amandla emgogodleni we-lumbar angalingani.
Ithiphu: Gqoka izicathulo eziyisicaba ngangokunokwenzeka.Ngenkathi ugqoke izithende eziphakeme ngezikhathi ezikhethekile, zama ukubeka isisindo esiningi esithendeni esikhundleni se-forefoot lapho uhamba.
9 Ukukhwehlela Okungapheli Nokuqunjelwa
Ingozi: Ukukhwehlela okungapheli nokuqunjelwa isikhathi eside kungaholela ekucindezelekeni kwesisu okwenyukayo kanye nokucindezeleka kwe-disc eyengeziwe, okubuye kube yisici esicacile sengozi ye-lumbar disc herniation.Ukhalo luphinde lube namandla uma ukhwehlela, futhi ukukhwehlela kanzima kungabangela ubuhlungu okhalweni lweziguli.
Ithiphu: Ngezimpawu ezinjengokukhwehlela okungapheli kanye nokuqunjelwa, qiniseka ukuthi uzelapha ngokushesha nangendlela efanele.Uma kungenjalo, kungase kungagcini nje ukukhulisa isimo, kodwa futhi kubangele noma kubhebhethekise izimpawu ezifana ne-lumbar disc herniation.
10 Gobela Ukuthwala Izinto Ezisindayo
Ingozi: Ukugoba okuqondile ukuhambisa izinto kuzoholela ekwandeni okungazelelwe kwamandla ku-lumbar disc.Ukwanda kwamandla okungazelelwe kuzokwenza kalula i-lumbar disc iphumele endaweni ebuthakathaka, iziguli eziningi ezinezinhlungu eziphansi emuva zisesimweni esibi kakhulu ngemva kokugoba ukuthwala izinto ezinzima.
Ithiphu: Uma uphethe izinto ezisindayo, kungcono ukuguqa ngedolo elilodwa, ubeke into eduze nomzimba ngangokunokwenzeka, uyiphakamise ngezingalo uyibeke phakathi nethanga, bese usukuma kancane ngenkathi ugcine umhlane uqondile.
Isikhathi sokuthumela: Aug-10-2020