Ukukhuthazwa kwemithambo 5 yokuPhilisa iDiski e-Bulging kwiNtamo yakho

Umxholo

• Ichin tucks
• Ukwandiswa kweentamo
• Ukukhuthaza ngokudibeneyo
• Ukolula iTrapezius (ukuzolula ecaleni)
• Ukucwangciswa kwescapsular
• Yintoni ongayenzi ngediski ekhulayo entanyeni yakho
• Olunye unyango olunokunceda ngediski ekhulayo
• Nini ukubona ugqirha
• Iindlela zokuthatha eziphambili

Intlungu yesikhumba sisifo esiqhelekileyo esinokuphazamisa ukusebenza komzimba kwaye senze imisebenzi yemihla ngemihla ibe nzima ukuyenza.

Kwabanye abantu, iintlungu zezokwexeshana kwaye zibangela ukuphazamiseka okuncinci ebomini babo. Kodwa kwabanye, iintlungu zentamo zinokubangelwa yimeko ebaluleke ngakumbi, enjenge-disc ekhulayo, efuna isicwangciso esithile sonyango ukuze uzive ukhululekile.

"I-disc ye-bulging iyenzeka xa i-disc ye-vertebral disc, iphakathi kwe-vertebrae yomqolo emibini, icinezelwe kwaye ibangela ukuba i-disc ikhutshelwe ngaphandle kwindawo yayo yesiqhelo," utshilo uGrayson Wickham, PT, DPT, CSCS, umsunguli weMovement Vault. I-disc ihlala iphuma ngaphandle komqolo, nokuba kwicala lasekunene okanye lasekhohlo.

Zininzi iindlela zokhetho ezikhoyo kwidiski ekhulayo, kubandakanya umthambo onokuwenza ekhaya. Nazi iindlela ezintlanu ezivunyiweyo zeengcali onokuzenza kwidiski ekhulayo.

Ichin tucks

"Lo msebenzi ujolise kwiintamo ezinzulu zentamo, kunye nokubangela ukuba i-vertebrae yakho yentamo ihambe," utshilo uWickham. Ixesha elingaphezulu, oku kunokunceda ukunciphisa iintlungu kunye nokuphucula amandla entamo.

1. Hlala uphakame ngokungathi unentambo encanyathiselwe entlokweni yakho. Qinisekisa ukuba intamo yakho ithe tye.
2. Ncothula intloko yakho ngasemva. Oku kuya kubangela ukuba i-chin yakho iqhube, yenza i-chin ephindwe kabini. Kuya kufuneka uzive izihlunu phantsi kwesilevu sakho zisebenza.
3. Phinda-phinda kali-10, amaxesha alishumi ngemini.

Ukwandiswa kweentamo

Amaxesha amaninzi, abantu bayoyika ukuhamba xa benokulimala kwidiski, kodwa lo msebenzi uyanceda ukwenza ukuba imisipha yakho yentamo isebenze kwaye ubonakalise umzimba wakho ukuba kulungile ukuhamba, utshilo uWickham.

1. Qala ezandleni zakho nasemadolweni okanye kwibhola yomthambo.
2. Yongeza intamo yakho phezulu kangangoko ukhululekile kwaye ungabi nazintlungu.
3. Bamba kule ndawo imizuzwana emi-3, emva koko ubuyele kwindawo yokuqala, eyintamo ethe nkqo.
4. Phinda-phinda kali-10, ngamaxesha alishumi ngemini.

Ukukhuthaza ngokudibeneyo

Olu manyano ngokudibeneyo lujolise kumalungu omlomo wesibeleko kunye neediski phakathi kwamalungu. "Ukunyanzelwa kwentamo ekhanyayo ngolu hlobo kubonisiwe ukunciphisa iintlungu kunye nokunyusa intshukumo yentamo ngokuhamba kwexesha," kuchaza uWickham.

1. Beka itawuli esongiweyo ngasemva kwentamo yakho.
2. Bamba zombini iziphelo zetawuli, kwaye uthabathe nakuphi na ukuthoba itawuli.
3. Ngenisa ngobumnene izandla zakho ngelixa usenza i-chin tuck.
4. Buyela kwindawo yokuqala kwaye uphinde.
5. Phinda-phinda kali-10, kathathu ngemini.

Ukolula iTrapezius (ukuzolula ecaleni)

"Olu lwalathiso lunokunceda ukukhulula umsipha ophezulu we-trapezius, odla ngokuqina xa unentlungu yentamo," utshilo uGqirha Farah Hameed, umncedisi uprofesa wezonyango kunye nonyango lokuhlaziya e-Columbia University Medical Centre.

1. Uhleli okanye umile, yithi chu intloko yakho ukuze usondeze indlebe yakho egxalabeni.
2. Bamba ngobunono imizuzwana eli-10 ukuya kwengama-20.
3. Tshintshela kwelinye icala kwaye ubambe imizuzwana eli-10 ukuya kwengama-20.
4. Ukuba awuva mnwe kakhulu, ungasisebenzisa ngobumnene isandla sakho ukutsala intloko yakho iqhubele ecaleni.
5. Yenza iiseti ezi-2 - omabini amacala iseti e-1 - amaxesha ama-2 ukuya kwayi-3 ngosuku.

Ukucwangciswa kwescapsular

Ukuma kakubi kunye nokujikeleza kwamagxa akho uye phambili nako kunokunyusa uxinzelelo kwii-disc bulges, ezinokuthi zikhokelele kwintlungu, utshilo uHameed.

"Ukolula isplapular kunokunyusa ukuzolula phambi kwesifuba sakho, kuphuculwe ukulungelelana kwakho konke, kwaye ubuyisele amagxa egxalaba ngasemva kwindawo engcono yokunceda ukukhulula izihlunu zentamo," wongeze watsho.

1. Uhleli okanye umi, beka iminwe yakho emagxeni akho.
2. Qengqa amagxa akho umva kwaye utyibilikise amagxa egxalaba phantsi kunye kunye ngasemva ngengqiniba egotyiweyo, ngokungathi uzama ukuyibeka phantsi ubuye ubheke kwipokotho yakho yangasemva.
3. Bamba esi sikhundla imizuzwana eli-10.
4. Phinda lo msebenzi kaninzi kwimini, ngakumbi ukuba uhleli ithutyana.

Yintoni ongayenzi ngediski ekhulayo entanyeni yakho

Ukwenza ukolula kunye nokuzivocavoca okwenzelwe ngokukodwa iinjongo zokubuyisela kwimeko yesiqhelo yindlela efanelekileyo yokujolisa entanyeni yakho nakwiindawo eziyingqongileyo. Oko kwathiwa, kukho imithambo ekufuneka uyiphephe xa ujongene ne-disc ekhulayo entanyeni.

UWickham uthi ezinye iintshukumo eziqhelekileyo kunye nokuzolula ukuhlala kude kude kubandakanya nakuphi na ukuhamba okufaka uxinzelelo entanyeni yakho, kunye nayiphi na intshukumo okanye ukolula apho intamo yakho iguquka kakhulu.

"Ukuba uva iintlungu ezivela kwidiski edanyazayo entanyeni, kuya kufuneka uphephe ukuphakamisa ubunzima, ngakumbi nantoni na ngaphezulu, de ugqirha akuvavanye."
-Ugqirha Farah Hameed, uprofesa oncedisayo wokuvuselela kunye neyeza lokuvuselela e-Columbia University Medical Centre

Kuya kufuneka uphephe ukuzivocavoca okanye izikhundla ezinokuthi zibeke uxinzelelo ngqo entanyeni, ezinje ngeentloko zokuma kunye namagxa eyoga.

Okokugqibela, uHameed uthi thintela imithambo ephezulu njengokutsiba kunye nokubaleka. Nantoni na enokubangela ukuba wenze intshukumo ebukhali ngequbuliso inokwandisa iintlungu kwi-disc ekhulayo.

Njengamaxesha onke, ukuba intshukumo ethile inyusa iintlungu okanye iyenza mandundu imeko yakho, yeka ukuyenza, kwaye uthethe nogqirha okanye ugqirha wezonyango ukuze ufumane olunye uqeqesho.

Olunye unyango olunokunceda ngediski ekhulayo

Ukongeza nakuphi na ukolula okanye ukuzilolonga okwenzayo wedwa, ugqirha wakho unokucebisa ngokuthatha i-nonsteroidal anti-inflammatory (NSAID), enje nge-ibuprofen, ukunceda ukunciphisa iintlungu kunye nokudumba.

Unyango lunokubandakanya ukutyelelwa veki nganye kunye nonyango olusebenzayo olunokusebenzisa indibaniselwano yolulwa, ubuchule bokusebenza kwemisipha, kunye nonyango olusezandleni.

NgokweKliniki yaseCleveland, kwiimeko ezinzulu ngakumbi, inaliti ye-cortisone emqolo inokunika isiqabu.

"Kukho iimeko apho i-herniation inzima ngokwaneleyo apho kufuneka kwenziwe utyando, kodwa phantse kuzo zonke iimeko, kungcono ukuzama unyango ngaphambi kokuba ufumane utyando," utshilo uWickham.

Nini ukubona ugqirha

Ukuba sele uphantsi kokhathalelo lukagqirha kwi-bulging disc, baya kuba namanyathelo oza kuwalandela xa ubuyela. Kodwa ngokubanzi, ezinye iiflegi ezibomvu zibonisa ukuba inokuba lixesha lokwenza idinga kungekudala.

"Ukuba iimpawu zakho azibi ngcono kwi-1 ukuya kwiiveki ezi-2 okanye une-moderation ukuya kubundindisholo obukrakra, ukurhawuzelela, okanye ukutshisa entanyeni yakho, emagxeni, nasezandleni, kuya kufuneka ubonane nogqirha," utshilo uWickham.

Ngenxa yokuba kukho ubudlelwane obusondeleyo kumqolo wediski kunye neengcambu zomqolo kunye nomqolo, uHameed uthi unazo naziphi na iimpawu ze-neurologic-ezinje ngokuba ndindisholo okungapheliyo, ukurhawuzelela, okanye ubuthathaka ezingalweni zakho-kugunyazisa ukuba uye kugqirha ukuya kuvavanyo kunye ukuhlolwa komzimba.

Ukongeza, ukuba ufumana naluphi na olu phawu lokucinezelwa kwentambo, kuya kufuneka ubone ugqirha kuvavanyo olungxamisekileyo:

• ukulinganisela ukuphazamiseka
• ukungazinzi ngokusetyenziswa kwezandla zakho
• ukuwa
• utshintsho lwamathumbu okanye lwesinyi
• Ukuba ndindisholo kunye nokubetha esiswini nasemilenzeni

Iindlela zokuthatha eziphambili

Ukunyanga i-disc ekhulayo ngexesha elifanelekileyo kubalulekile, ngakumbi kuba ii-discs zinokugqitywa ekugqibeleni. Ukwenza umthambo kunye nokunwebeka okudweliswe apha ngasentla yindawo entle ukuba uqale ngayo.

Ugqirha okanye ugqirha womzimba unokukunceda ekuphuhliseni inkqubo ebanzi yokuziqhelanisa nokunceda ukulawula nayiphi na intlungu onokuyiva entanyeni yakho kunye nokomeleza izihlunu kwiindawo ezikufutshane.