Ukuzivocavoca kweNeck kunye nokuLula kwiDiski yeHerniated

Umxholo

• Yintoni idiski yeherniated?
• I-radiculopathy yomlomo wesibeleko
• Unyango
• Ukuzivocavoca kweentambo ukunciphisa iintlungu
• 1. Ukongezwa kweNeck
• 2. Ukongezwa kweNeck nokuphakamisa intloko
• 3. Ukurhoxiswa kwentamo (chin tuck)
• 4. Ukurhoxiswa kwamagxa
• 5. Ukubamba kwe-Isometric
• Intamo yolula ukunciphisa iintlungu
• 1. Ukugoba emva
• 2. Isikali se-Scalene
• 3. Ukujikeleza kwentamo
• Ukuzivocavoca ukuphepha
• Ukuthatha
• Uvavanywe kakuhle: IYoga emnene

Yintoni idiski yeherniated?

Idiski ye-Herniated, idiski ekhulayo, okanye idiski ethe tyaba? Nantoni na ofuna ukuyibiza, le meko inokuba buhlungu kakhulu.

Ii-discs ze-Herniated zixhaphake kakhulu kubantu abadala ukuya kwabaphakathi. Zihlala zibangelwa xa uxinzelelo oluninzi lubekwa kumqolo onempilo. Umqolo ubunjwe ngamathambo amaninzi ebony, ahlukaniswe ziidiski ezifana nejeli.

Ezi diski:

• ukuqinisa amalungu ngexesha lempembelelo
• vumela intshukumo kumqolo
• gcina amathambo omqolo kwindawo

I-disc ye-herniated yenzeka xa ngaphakathi okuthambileyo kwidiski (i-nucleus) ivuza ngesahlulo esingaphandle esomeleleyo (i-annulus). Oku kuyacaphukisa imithambo-luvo ejikelezileyo.

I-disc ye-herniated ihlala isenzeka ngokuhamba, kubandakanya:

• ukuphakamisa
• ukutsala
• ukugoba
• ukujija

Ukuma okungalunganga kunye ne-ergonomics engalunganga nayo inokuba negalelo kubukho bayo.

Xa i-disc ye-herniated ichaphazela imithambo-luvo kwindawo ethile yomqolo, inokuthi ikhokelele kwintlungu kunye nobuthathaka kwindawo yomzimba okhonza kwi-nerve ethile.

I-radiculopathy yomlomo wesibeleko

Ukuba i-disc i-herniates entanyeni okanye kumqolo ongasentla, inokubangela iintlungu ukuba zikhanyise:

• igxalaba
• ingalo
• isandla

Le ntlungu ibizwa ngokuba yi-radiculopathy yomlomo wesibeleko. Ngokuqhelekileyo kubizwa ngokuba yi-pinched nerve.

IAmerican Academy of Orthopedic Surgeons iqaphela ukuba i-radiculopathy yomlomo wesibeleko inokubangela iimvakalelo zokutsha, ukurhawuzelela, kunye nobuthathaka engalweni, egxalabeni nakwisandla.

Kwiimeko ezinzima, kunokubangela ukulahleka kwemvakalelo kunye nokukhubazeka.

Unyango

Kukho iindlela ezininzi zonyango kwidiski ye-herniated. Uninzi loogqirha lucebisa amayeza eentlungu, ukuphumla, unyango lomzimba, kunye nolunye unyango olulondolozayo ngaphambi kokujonga utyando.

Le mithambo ilandelayo inokuyiphucula intlungu yakho kwi-disc ye-herniated ngokukhawuleza. Injongo yale mithambo kukutyhala i-disc umva, kude nengcambu ye-nerve.

Soloko ugqirha wakho enze uvavanyo ngaphambi kokuzama ukuzivocavoca ekhaya.

Ukuzivocavoca kweentambo ukunciphisa iintlungu

Ugqirha uJose Guevara ovela kwiQela lezoNyango laseAtlanta ucebisa ukuba uzilolonge intlungu yakho.

1. Ukongezwa kweNeck

1. Lala ngomqolo etafileni okanye ebhedini emazantsi entamo yakho ngokuhambelana nomphetho.
2. Cothisa kancinci kwaye kancinci intloko yakho umva kwaye uyiyeke ijinga. Ukuba oku kwenza ukuba iintlungu zakho zibe mbi, okanye uthumele iintlungu phantsi kwengalo yakho, ungaqhubeki.
3. Bamba esi sikhundla umzuzu omnye, phumla umzuzu omnye, kwaye uphinde amaxesha ama-5 ukuya kwali-15.

2. Ukongezwa kweNeck nokuphakamisa intloko

1. Lala ngesisu etafileni okanye ebhedini iingalo zakho ecaleni kwakho nentloko ixhomeke kwisakhiwo.
2. Kancinci kwaye ngobumnene uphakamise intloko yakho, uyolula intamo yakho kumxhuzulane.
3. Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10. Phinda amaxesha angama-15 ukuya kuma-20.

3. Ukurhoxiswa kwentamo (chin tuck)

1. Lala ngomqolo ngentloko ebhedini nezandla ecaleni kwakho.
2. Faka isilevu sakho esifubeni sakho, wenze isilevu esiphindiweyo.
3. Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-10. Phinda amaxesha angama-15 ukuya kuma-20.

4. Ukurhoxiswa kwamagxa

1. Hlala okanye ume eludongeni izandla zakho ecaleni kwakho.
2. Gobela iingqiniba zakho ukuya kuma-90 degrees.
3. Yizisa amagxa akho ezantsi kunye nasemva kwaye utyhale ngasemva kweengalo zakho eludongeni, ucinezela amagxalaba akho kunye.

5. Ukubamba kwe-Isometric

1. Hlala uphakamileyo kwaye uphumle amagxa akho. Beka isandla sakho ebunzi.
2. Cinezela intloko yakho esandleni sakho ngaphandle kokuhambisa intloko.
3. Bamba esi sikhundla imizuzwana emi-5 ukuya kweli-15. Phinda amaxesha ali-15.

Intamo yolula ukunciphisa iintlungu

Ukolula kunokunceda abantu nge-bulging okanye i-disc ye-herniated. Khawukhumbule nje ukuba ukolula akufuneki kunyuse iintlungu. Ukuba iintlungu ziyanda ngokuzolula, yeka kwangoko.

Umzekelo, ukuba ukolula kubangela iintlungu zokudubula phantsi kwegxalaba nengalo, musa ukwenza ukolula. Injongo yokolula kukuphelisa iintlungu, ungazonyusi.

1. Ukugoba emva

1. Hlala uphakamileyo kwaye uphumle amagxa akho.
2. Cothisa intloko yakho kwicala elinye ngokungathi uya kuyichukumisa indlebe yakho egxalabeni.
3. Bamba esi sikhundla imizuzwana engama-30, emva koko uphumle. Phinda amaxesha ama-3 ukuya kwezi-5 ngalo lonke usuku.

2. Isikali se-Scalene

1. Hlala uphakamileyo kwaye uphumle amagxa akho.
2. Bamba isitulo ohleli kuso ngesandla sakho sasekhohlo kwaye uyeke igxalaba lakho ukuba lihle ezantsi.
3. Cothisa indlebe yakho yasekunene ezantsi egxeni lasekunene kwaye ubuye umva kancinci.
4. Bamba esi sikhundla imizuzwana engama-30, uphumle, kwaye uphinde amaxesha ama-3 ukuya kwezi-5 ngalo lonke usuku.

3. Ukujikeleza kwentamo

1. Hlala uphakamileyo kwaye uphumle amagxa akho.
2. Ngenene vula intloko yakho ecaleni. Musa ukujikeleza ngaphezulu intloko emva kwakho kwaye uphephe ukujija intamo yakho.
3. Cotha intloko yakho iye kwelinye icala.
4. Bamba indawo nganye imizuzwana engama-30. Phinda amaxesha ama-3 ukuya kwezi-5 ngalo lonke usuku.

Ukuzivocavoca ukuphepha

Ugqirha Seth Neubardt, ugqirha ugqirha womlomo wesibeleko oqinisekisiweyo, ucebisa ngokuphepha nakuphi na ukuzilolonga okunempembelelo ephezulu ngelixa idiski yakho ye-herniated iphola.

Ukuzivocavoca njengokubaleka, ukutsiba, ukuphakamisa amandla, okanye nantoni na ebandakanya intshukumo ebukhali ngequbuliso, inokuyonyusa kakhulu intlungu yakho kwaye icothise ukunyanga. Isenokudala iingxaki zobomi bakho bonke.

Kusenokwenzeka ukuthatha inxaxheba kuninzi lwemisebenzi yakho yesiqhelo. Kubalulekile ukuguqula imisebenzi enzima kwaye ugcine intamo yakho kwindawo engenazo iintlungu.

Ukuzilolonga ngokuzolileyo kuyingenelo kwinkqubo yokuphilisa. Kungenxa yokuba iyakhuthaza:

• ukwanda kokuhamba kwegazi ukuya kumqolo
• kunciphisa uxinzelelo
• igcina amandla

Ukuthatha

Uphononongo olwenziwe ngo-2009 lujonge ukusebenza konyango olusebenzayo (unyango lomzimba kunye nokuzivocavoca ekhaya) kunye nonyango lokunyanga (ikhola yomlomo wesibeleko kunye nokuphumla) kwi-radiculopathy yomlomo wesibeleko xa kuthelekiswa nendlela "yokulinda ubone".

Zombini unyango olusebenzayo nolungenamsebenzi lwalunefuthe elihle kakhulu kwintlungu kunye nokukhubazeka kwi-6 yeeveki ezilandelelanayo ngokuchasene nabo bangakhange bafumane naluphi na unyango kwaphela.

Olu vavanyo lolawulo olungenamsebenzi olukumgangatho ophezulu lushiya ngaphandle kwamathandabuzo okuba umthambo unokunceda ukuphilisa i-radiculopathy yomlomo ngokukhawuleza kunokuba ulinde ukuphuma.

Uvavanywe kakuhle: IYoga emnene