Kutheni Ubuhlungu bam Emazantsi buhlungu Xa Ndihleli kwaye Ndingabudambisa Njani Ubuhlungu?

Umxholo

• Oonobangela beentlungu ezisezantsi xa uhleli phantsi
• Inzululwazi
• Idiski yeHerniated
• Uhlobo lwemisipha
• Isifo sedigenerative disc
• Umqolo wesisu
• Indlela yokuma
• Ukungabikho kwisimo
• Ezinye iimeko zonyango
• Intlungu ephezulu yomqolo xa uhleli
• Indawo yokuhlala efanelekileyo yeentlungu ezisezantsi
• Unyango lwasekhaya lweentlungu ezisezantsi xa uhleli
• Ukuzolula kunye nokuzilolonga
• Iplanga
• Inja yeentaka
• IArch
• Unyango
• Nini ukubona ugqirha
• Ukuthatha
• Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica

Nokuba uziva ubukhali, iintlungu ezibukhali okanye iintlungu ezingathandekiyo, iintlungu ezisezantsi zinokuba lishishini elibi. Abantu abadala abahlanu kwabahlanu bayayifumana ngamanye amaxesha.

Iintlungu ezisezantsi ezichazwe njengentlungu kwi-vertebrae ekhethwe yi-L1 ukuya kwi-L5-ezi ziquka icandelo lomqolo ojikeleze ngaphakathi kwisiseko.

Isizathu esiqhelekileyo sokuba umqolo wakho ungalimaza sisimo esibi xa uhleli. Ukuhlala kwislouched okanye ukuzingelwa ngaphezulu kunokubeka uxinzelelo kwiidiski- ii-cushions ezizele lulwelo ezikhusela amathambo omqolo ekudibaneni kunye.

Oku kunokuba mandundu yimeko yezonyango engaphantsi. Makhe sihlolisise izizathu ezinokubangela ukuba ube buhlungu emva xa uhleli kunye nento ongayenza ngayo.

Oonobangela beentlungu ezisezantsi xa uhleli phantsi

Ayizizo zonke iintlungu zomqolo ezifanayo, kwaye zininzi izizathu ezinokubangela.

Inzululwazi

I-Sciatica ibhekisa kwintlungu ye-sciatic nerve, ehla ezantsi kwesiseko somqolo emva kwemilenze yakho. Ingabangelwa ziimeko ezahlukeneyo, kubandakanya ithambo lomqolo.

Intlungu inokuba yiyo nantoni na ukusuka kwintlungu ebuthathaka ukuya kwinto evakala ngathi kukukhwankqiswa ngumbane. Ukuhlala ixesha elide kunokwenza mandundu, kodwa uhlala unecala elinye kuphela.

Idiski yeHerniated

Ubuhlungu kumqolo wakho osezantsi yenye yezinto zokuqala oza kuzifumana ukuba une-disc ye-herniated. Uxinzelelo kwidiski yakho lubangele ukuba lutyhale ngaphandle kwemo yesiqhelo.

Oku kubeka ubunzima kwintambo yomgogodla kunye neentsholongwane kuloo ndawo, kubangela iintlungu kunye nokuba ndindisholo.

Abantu abadala bahlala befumana i-disc ye-herniated njengenxalenye yendalo yenkqubo yokuguga. Inokwenzeka kwakhona njengesiphumo sokuwa, ukuphakamisa into ngendlela engeyiyo, okanye ukwenzakala okuphindaphindayo kokulimala.

Uhlobo lwemisipha

Uxinzelelo lomsipha kumqolo ongezantsi ukwabizwa ngokuba lumbar strain. Kwenzeka xa ugqithisa okanye ujija umqolo wakho kakhulu.

Ukuba unobunzima be-muscle, unokufumana iintlungu ezihla ukuya ezinqeni zakho kodwa kungekhona imilenze yakho. Uxinzelelo luya kwenza umqolo wakho ube lukhuni kwaye kube nzima ukuhamba.

Ngelixa uninzi lwabantu luphulukana noxinzelelo kwinyanga enye, inokuba yingxaki eqhubekayo ukuba kungenxa yokuma kakubi kokuhlala kwaye ungathathi manyathelo okulungisa.

Isifo sedigenerative disc

Xa iidiski eziphakathi kwamathambo omqolo ongezantsi zonakele, ibizwa ngokuba sisifo sokuqaqamba kwesisu okanye sisifo esonakalisayo sediski.

Iidiski ziyawohloka kubantu abadala, kwaye ukonzakala kunokubangela ukuba i-annulus fibrosis ikrazule. I-annulus fibrosus yeyona nto ibambe i-nucleus pulpous, indawo ethambileyo yediski nganye, endaweni yayo.

Xa le nxalenye yediski ikhala, i-disc ayinakuziphilisa kuba ayinalo igazi elininzi. Izinto ezithambileyo embindini zinokushiya imeko yazo yesiqhelo. Inokuphuma ibuye umva kwaye icinezele ingcambu ye-nerve, ekhokelela kwintlungu ephumela ezantsi emilenzeni.

Nangona abanye abantu abanesifo sediserative degenerative bengenazo kwaphela iimpawu zentlungu, iintlungu zinokuba nzima kakhulu kumqolo osezantsi, ezimpundu, nasemathangeni, kwaye kunokuba mandundu xa ugobile okanye uhleli.

Umqolo wesisu

Amathambo omqolo ngamnye anomngxuma embindini owenza ityhubhu ebaleka kuyo intambo yomqolo. Oku kudibanisa imithambo-luvo emzimbeni wakho kwingqondo yakho.

Xa loo tyhubhu ingabanzi ngokwaneleyo, intambo iyakhanywa kwaye inokubangela iintlungu, ubuthathaka, okanye ukuba ndindisholo. Oku kubizwa ngokuba yi-spinal stenosis.

I-Spinal stenosis inokuba sisiphumo sokulimala, isifo samathambo, ithumba, okanye usulelo. Abanye abantu bazalwa benomjelo omncinci womqolo.

Indlela yokuma

Ukuma okungalunganga ngelixa uhleli okanye umile kunokufaka isandla kwiintlungu ezisezantsi. Ukulala phambili kakhulu okanye ukuthembela kude kakhulu kunokudala iingxaki.

Nokuba iintlungu zakho zangasemva azibangelwa kukuma okungalunganga, inokwenziwa mandundu yiyo.

Ukungabikho kwisimo

Imisipha yakho engundoqo ibandakanya emacaleni akho nasemqolo, esinqeni, esiswini nasezimpundu. Ukuba ezi zibuthathaka, azinako ukuxhasa umqolo wakho ngokwaneleyo, zikhokelela kwintlungu.

Ukuzolula kunye nokuzivocavoca umzimba kunokuhamba indlela ende ekuncedeni ukomeleza ingqokelela yakho. Oku kuya kunciphisa ukungonwabi kwakho ngokunciphisa iqondo loxinzelelo kumqolo wakho.

Ezinye iimeko zonyango

Ngamanye amaxesha umqolo wakho osezantsi unokwenzakala ngenxa yenye imeko. Oku kunokubandakanya amatye ezintso, umba we-gallbladder, kwaye kwiimeko ezinqabileyo, ithumba okanye ingxaki kumthambo wesisu sakho ophambili.

Intlungu ephezulu yomqolo xa uhleli

Uninzi lwabantu luva iintlungu emqaleni wabo nasemqolo ongaphezulu ngenxa yokuqhubeka phambili ngelixa uhleli ukujonga ukubek'esweni kwekhompyuter okanye ukubonisa umnxeba. Nangona kukuhendeka ukogquma ngaphandle ubukele umabonwakude kangangeeyure, oku kunokuba lula ukuphosa umqolo wakho kulungelelwaniso.

Oko kungonwabanga kokuqina xa ekugqibeleni ushukuma okanye ukuphakama kukuxelela into.

Indawo yokuhlala efanelekileyo yeentlungu ezisezantsi

Ukuma okungcono kwenza umahluko.

Kusenokwenzeka ukuba abazali bakho okanye ootitshala bakulumkisile ukuba uhlale nkqo xa wawusengumntwana, kwaye ngesizathu esivakalayo.

Ukuhlala kwindawo enye ixesha elide akunampilo. Ukwenza ngomqolo wakho ujikeleze phambili, uwele kwicala elinye, okanye uncike kude kakhulu kunokubeka uxinzelelo kumalungu omqolo wakho ixesha elide. Oku kunokukhokelela kwintlungu, kunye neminye imiba.

Ukukunceda uhlale ngokuthe nkqo, beka umzimba wakho ecaleni komgca wokucinga othe ngqo wandisa ubude bomqolo wakho, uphume entlokweni yakho, uye kufikelela esilingi. Gcina inqanaba lamagxa akho kwaye ungavumeli i-pelvis yakho ijikeleze ngaphambili. Ukwenza njalo kubangela ijika kumqolo wakho osezantsi.

Ukuba uhlala ngokuthe tye, uya kuziva uncinci umva wakho wolule kwaye wandise.

Unyango lwasekhaya lweentlungu ezisezantsi xa uhleli

Ukongeza ekuphuculeni ukuma kwakho xa uhleli, zama la mayeza asekhaya kwiintlungu ezisezantsi:

• Guqula indawo okuyo. Cinga idesika emileyo okanye eyilelwe i-ergonomically ukukunceda ugcine ukuma okuhle ngokukuvumela ukuba uhlengahlengise ukuphakama kwesibekelelo sakho.
• Faka umkhenkce. Ingqele inceda ukunciphisa ukudumba okunokuchaphazela umqolo wakho. Shiya ipakethi yomkhenkce kangangemizuzu engama-20, emva koko uyisuse. Unokwenza oku iyure nganye okanye njalo.
• Sebenzisa iphedi yokufudumeza. Emva kokuba nakuphi na ukudumba kuphantsi kolawulo (malunga neeyure ezingama-24 okanye njalo), abantu abaninzi bafumana ubushushu bupholisa. Ikwakhuthaza ukuphilisa ngokuzisa igazi kumqolo wakho.
• Thatha amayeza ungawathengisi. Ukuthomalalisa iintlungu njengezidakamizwa ezingezizo ezokulwa nokudumba (i-NSAIDs) kunokunciphisa ukungonwabi kunye nokudumba.
• Sebenzisa inkxaso. Ukubeka itawuli esongiweyo okanye umqamelo okhethekileyo we-lumbar emazantsi omqolo wakho ngelixa uhleli kuya kukunceda ukhumbule ukuhlala nkqo kwaye ukubonelele ngozinzo.
• Fumana umyalezo. Oku kunokunceda ukukhulula kunye nokuphumla kwezihlunu eziqinileyo.
• Cinga ngeyoga. I-Yoga yaziwa ngokuba nakho kwayo ukolula kunye nokomeleza umzimba. Iinkqubo ezininzi zivumela ukuguqulwa kwezinto njengoko kufuneka.

Ukuzolula kunye nokuzilolonga

Kukho imithambo eya kunceda ukomeleza umva wakho osezantsi. Zama ezi zinto zintathu zokuzilolonga ukuze uncede umqolo wakho womelele kwaye ube ngcono ngeetoni:

Iplanga

1. Ngena kwindawo ye-pushup kunye neengalo zakho zomhlaba.
2. Ukugcina iingqiniba zakho ngokuhambelana namagxa akho, tyhala uye phezulu kwiingalo zakho nakubhontsi, ugcine umqolo wakho uthe nkqo kunye neengqiniba zakho emhlabeni.
3. Bamba imizuzwana embalwa, emva koko uzithobe phantsi.

Inja yeentaka

1. Yiya ezandleni nasemadolweni, ugcine umqolo wakho uthe nkqo.
2. Yandisa umlenze omnye kunye nengalo ethe ngqo ngqo ngaphandle.
3. Bamba imizuzwana emihlanu, emva koko uphumle.
4. Enye enye nomlenze kunye nengalo.

IArch

1. Lala ngomqolo neengalo zakho ngamacala akho.
2. Ngokuthe ngcembe phakamisa isinqe sakho usebenzisa umqolo wakho, iimpundu, kunye nezihlunu zesisu.
3. Bamba imizuzwana emihlanu, emva koko uphumle.

Unyango

Oogqirha banokucebisa ezi ndlela zonyango zilandelayo kwiintlungu ezisezantsi:

• ulungiso lwenyama, enceda ukwakha amandla emisipha ukuxhasa umqolo wakho
• iibhloksi zemithambo-luvo kunye neenaliti ze-steroid yokuthomalalisa iintlungu
• ukutshiza kwaye Unyango lwe-laser, enokuthomalalisa iintlungu ngaphandle kotyando

• Nini ukubona ugqirha

  Ngelixa iintlungu ezisezantsi ezisezantsi zihlala zicoca ngokuzilolonga kunye nokuhlala ngcono, kufuneka ubone ugqirha ukuba:

  • intlungu iyaqhubeka kwaye ayibonakali ngathi iya isiba ngcono
  • unomsindo okanye undindisholo emqolo okanye emilenzeni
  • unefiva
  • ubuthathaka ngokungaqhelekanga
  • uphulukana nesinyi okanye ukusebenza kwamathumbu
  • wehla emzimbeni

  Ezi mpawu zinokubonisa imeko enzulu ekufuneka ijongiwe kwangoko.

  Ukuthatha

  Iintlungu ezisezantsi ziyingxaki eqhelekileyo, kwaye ngelixa kusenokwenzeka ukuba mandundu njengoko sikhula, kukho izinto esinokuzenza ukukhusela nokomeleza imiqolo yethu.

  Nangona kungumkhwa wendalo wokufuna ukuphumla imiqolo ngokuhlala kunokuma, kwiimeko ezininzi kukuma okungalunganga kokuhlala okufaka isandla kwingxaki.

  Ukukhumbula ukugcina indawo echanekileyo yokuhlala, ukugcina izihlunu ezingundoqo zenzelwe ukuxhasa umqolo, kunye nokubona ugqirha xa ingxaki inzima okanye iqhubeka iya kunceda ukugcina umqolo wakho ukwimo efanelekileyo.

  Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica