Ungawuchonga njani kwaye uwaphathe njani uMqolo oxineneyo kwiGroin

Umxholo

• Oonobangela
• Iimpawu
• I-Pinched nerve vs. spasm
• Uxilongo
• Unyango
• Unyango lwasekhaya
• Ukolula
• Ukolulwa kwepiriformis
• Ukwenza:
• Ukolula umlenze wangaphandle
• Ukwenza:
• Nini ukubona ugqirha
• Umgca wezantsi

Indawo yakho ye-groin ngummandla ophakathi kwesisu sakho esezantsi kunye namathanga akho aphezulu. I-nerin pinched in the groin yenzeka xa izicwili-ezinje ngezihlunu, amathambo, okanye imisipha- kwi-groin yakho icinezela imithambo-luvo.

Ukucofa izicubu kwi-nerve kunokuphazamisa amandla emithambo-luvo yokubonelela ngolwazi lweemvakalelo kwindawo ethile yomzimba. Oku kunokubangela iimpawu ezinjengeentlungu, ukubetha, okanye ukuphazamiseka okunokuchaphazela indawo yakho yokugcuma okanye ukudubula umlenze wakho.

I-nerin ye-pinin ye-pinin inezizathu ezininzi, ukusuka kumonzakalo we-groin ukuya ekutyebeni kakhulu.

I-nerve eqinisiweyo okwethutyana ayinakubangela iingxaki zexesha elide. Kodwa i-nerve pinched for ixesha elide inokonakala ngokusisigxina okanye ibangele iintlungu ezingapheliyo.

Oonobangela

Nazi ezinye zezona zinto zixhaphakileyo zemithambo-luvo emincinci:

• Ukonzakalisa indawo ye-groin. Ukophula ithambo le-pelvic okanye lomlenze ongasentla okanye ukuxina imisipha okanye i-ligament kunokucofa imithambo-luvo. Ukudumba kwentliziyo kunye nokudumba ngenxa yokulimala nako kunokucofa imithambo-luvo.
• Ukunxiba iimpahla eziqinileyo okanye ezinzima. Ijean ezi-Skinny, ii-corsets, iibhanti, okanye iilokhwe ezithi zifunxe i-groin yakho zinokucofa imithambo-luvo, ngakumbi njengoko ushukuma kwaye izicubu zityhalelana.
• Ukutyeba kakhulu okanye ukutyeba kakhulu. Uxinzelelo kubunzima bomzimba kwizicubu zangaphakathi, ngakumbi xa umile okanye ushukuma, unokucofa imithambo-luvo.
• Ukwenzakalisa umqolo wakho. Ukonzakala okungaphantsi komqolo kunye nomqolo womqolo kunokutyhala kwimithambo yentsimbi okanye ye-groin kunye ne-pinch nerves.
• Ukuba ukhulelwe. Isibeleko esandayo sinokutyhala kwizihlunu ezingqonge sona, sicinezele kwimithambo-luvo ekufuphi. Njengoko umntwana wakho ekhula, iintloko zabo zinokubeka uxinzelelo kwindawo ye-pelvic, ekhokelela ekunciphiseni i-pelvic kunye ne-nerin nerves.
• Iimeko zonyango. Ezinye iimeko zenkqubo yemithambo-luvo, ezinje nge-meralgia paresthetica okanye isifo seswekile, zinokucinezela, ukucinezela okanye ukonakalisa imithambo-luvo.

Iimpawu

Iimpawu eziqhelekileyo zentsholongwane ye-groin iquka:

• Ukuphulukana nemvakalelo kwiindawo ezinikezwe yimithambo-luvo, ngokungathi "ilele"
• ubuthathaka okanye ukulahleka kwamandla emisipha kwindawo echaphazelekayo, ngakumbi xa uhamba okanye usebenzisa imisipha ye-pelvic kunye ne-groin
• izikhonkwane kunye neenaliti zokuziva (paresthesia)
• Ukuba ndindisholo emanqeni okanye kumathanga aphezulu
• iintlungu ezisuka ekubeni buthuntu, ukuba buhlungu, nokungapheliyo ukuya kubukhali, ukuba namandla, kwaye ngesiquphe

I-Pinched nerve vs. spasm

Imisipha ye-spasms inokubangela uvakalelo lokuqaqamba okanye iintlungu ezinokuthi zihambe ukusuka kubumnene ukuya kubunzima. Iimpawu zihlala zifana nezo ze-pinched nerve.

Ukonakala kwemithambo-luvo okanye ukugqithisa kunokubangela ukuqaqamba kwemisipha, kodwa ii-spasms zahlukile kwimithambo yeepiniki kuba zinokuba nezinye izizathu kwaye azenzeki xa imithambo ixinekile. Ezinye zezizathu eziqhelekileyo zezihlunu zemisipha zibandakanya:

• umthambo omkhulu obangela ukuba i-lactic acid buildup kwezihlunu
• ixhala okanye uxinzelelo
• ukuba ne-caffeine eninzi okanye ezinye izinto ezikhuthazayo
• ukusilela kwi-calcium, ivithamin B, okanye ivithamin D
• Ukuphelelwa ngamanzi emzimbeni
• usebenzisa iisigarethi okanye ezinye iimveliso eziqukethe inikotini
• ukuthatha amayeza athile, njenge-corticosteroids
• Iziphumo zexesha elide zesifo semithambo-luvo, ezinje ngokubetha okanye ukukhubazeka kwengqondo ebuchotsheni

Uxilongo

Eyona ndlela icacileyo yokuchonga i-nerve ecinyiweyo kukuzama ukwahlula ukuba zeziphi iintshukumo eziphumela kuzo naziphi na iimpawu ezibonakalayo njengentlungu okanye ubuthathaka. Umzekelo, ukuba uyehla ngeenyawo zakho kwaye uxinzelelo olubangelwayo lubangela iintlungu kwi-groin yakho, i-nerve pinched isenokuba ngumcimbi.

Xa usiya kwidinga lakho, ugqirha wakho uya kuqala enze uvavanyo lomzimba apho aya kukubuza malunga nembali yakho yonyango kunye neempawu. Baza kujonga ngokubonakalayo umzimba wakho uphela naziphi na iimpawu zeemeko ezinokuthi zikhokelele kwimithambo-luvo encinanana.

Ugqirha wakho unokuphinda akhuthaze iimvavanyo ukuba zijonge ngakumbi kwizicubu kunye nokuziphatha kwezihlunu kunye ne-nerves kwindawo yakho ye-groin kunye nendawo ye-pelvic yokufumanisa isifo se-pinched. Olunye uvavanyo olunokwenzeka lubandakanya:

• Unyango

  Olunye unyango oluya kumiselwa ngugqirha lubandakanya:

  • Inaliti yecorticosteroid ukukhulula nakuphi na ukudumba okucinezela imithambo-luvo kunye nokunciphisa iintlungu
  • tricyclic antidepressants ukunceda ukunciphisa iintlungu
  • amayeza antiseizure Njenge-pregabalin (iLyrica) okanye i-gabapentin (i-Neurontin) yokunciphisa iziphumo ezibuhlungu zentsimbi exineneyo
  • ulungiso lwenyama ukukunceda ufunde indlela yokuhambisa i-groin yakho, i-hip, okanye imisipha yomlenze ukuze ungaphiki okanye wonakalise imithambo-luvo
  • utyando (Kwiimeko ezinzima) ukunciphisa uxinzelelo kwi-nerve ebangelwa kukudumba kwexesha elide okanye iimeko zonyango

  Unyango lwasekhaya

  Nanga amanye amayeza asekhaya okunciphisa iintlungu zentsimbi okanye ukuyeka oku kungenzeki kwaphela:

  
  
  • Phumla kwaye unciphise uxinzelelo kwimithambo-luvo de iintlungu zidambe.
  • Nxiba iimpahla ezingakufanelanga.
  • Musa ukunxiba iibhanti ezixineneyo.
  • Zama ukwehlisa ubunzima obongezelelekileyo obunokongeza uxinzelelo kwimithambo yegazi.
  • Yolula imihla ngemihla ukunciphisa uxinzelelo kwiimbilini zakho.
  • Faka ipakethe ebandayo ukunciphisa ukudumba okanye ipakethi eshushu ukukhulula izihlunu.
  • Cinga ukusebenzisa idesika emileyo okanye isilungisi sokuma ukunciphisa uxinzelelo ezinqeni nasezintlangeni kunye nokukhusela ukuxinana kwemithambo.
  • Thatha amayeza eentlungu zekhawuntareni njenge-ibuprofen (Advil).

  Ukolula

  Nazi ezinye iindlela ezoluliweyo onokuzama ngazo ukukhupha i-nerve pinched kwi-groin yakho.

  Ukolulwa kwepiriformis

  Ukwenza:

  • Hlala phantsi imilenze yakho igobile kwaye iyafana enye kwenye.
  • Beka i-ankle kwicala le-groin yakho evakalelwa ukuba icinyiwe kwelinye idolo.
  • Lala phantsi, ujonge phezulu.
  • Gobisa umlenze wakho de ube uyafikelela edolweni ngezandla zakho.
  • Cothisa kancinci kwaye ngobunono idolo lakho ebusweni bakho.
  • Finyelela ezantsi ukuze ubambe iqatha lakho kwaye ukhuphele umlenze wakho phezulu esinqeni kwelinye icala lomzimba wakho.
  • Bamba esi sikhundla imizuzwana eli-10.
  • Phinda ngomnye umlenze wakho.
  • Yenza la maxesha ama-3 kumlenze ngamnye.
  

  Ukolula umlenze wangaphandle

  Ukwenza:

  • Yima nkqo kwaye ubeke umlenze ecaleni oziva ucinezelwe ngasemva komnye umlenze wakho.
  • Hambisa umlenze wakho ngaphandle uze uncike kwelinye icala.
  • Yandisa ingalo ecaleni lendawo echaphazelekayo ye-groin ngaphezulu kwentloko yakho kwaye uyolule kwelicala lomzimba wakho.
  • Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-20.
  • Phinda kwelinye icala lomzimba wakho.
  

  Nini ukubona ugqirha

  Jonga ugqirha wakho ngokukhawuleza ukuba i-pinched nerve ibangela iintlungu ezinamandla, eziphazamisayo ezenza kube nzima ukuhamba ngobomi bakho bemihla ngemihla okanye ukusebenza ixesha elide.

  Oku kubaluleke ngakumbi ukuba ungumdlali weqonga, yenza umsebenzi wezandla kubuchwephesha bakho, okanye wenze imisebenzi emininzi yomzimba ekhayeni. Kwangoko ufumanisa ukuba yintoni ebangela oko kunye nendlela yokuyinyanga, mancinci amathuba okuba ufumane intlungu okanye umonakalo wexesha elide.

  Kuya kufuneka ubonane nogqirha wakho ukuba kukho naziphi na iintlungu ezibonakala ngesiquphe ngaphandle kwesizathu esivakalayo njengokuhlala ixesha elide okanye ukwenza umsebenzi obonakalayo womzimba.

  Yenza idinga ukuba uqaphele oku kulandelayo:

  • i-bulge kwindawo yakho ye-groin, enokuba yi-hernia okanye ithumba
  • uneempawu zosulelo lwe-urinary tract (UTI), njengokutsha xa uchama, okanye iintlungu zangasese
  • uneempawu zamatye ezintso, njengegazi kumchamo wakho okanye iintlungu eziqatha xa uchama

  Ukuba awunayo i-neurologist, ungakhangela oogqirha kwindawo yakho ngokusebenzisa isixhobo seHealthline FindCare.

  Umgca wezantsi

  I-nerve e-pinched kwi-groin yakho ayisoloko iyinkinga enzima kwaye ingahamba yodwa kunye nolunye unyango lwasekhaya okanye amanyathelo okukhusela.

  Jonga ugqirha wakho ukuba iintlungu zihlala ixesha elide okanye zinamandla kangangokuba ziphazamisa imisebenzi yakho yemihla ngemihla.