Yonke into ekufuneka uyazi ngokuLawula kunye nokuThintela uNyango oluHlikiweyo kwiHip

Umxholo

• Injani imithambo yehipin esinqeni?
• Unyango lwasekhaya
• Ukolulwa kwepiriformis
• Ukomeleza okungundoqo
• Ukuthamba
• Ukuziqhelanisa nokuma kakuhle
• Ndifanele ndimbone nini ugqirha?
• Ukuchacha
• Ukuthintela i-pinched nerve

Ushwankathelo

Intlungu evela kwi-nerve pinched in the hip ingaba nzima. Unokuba nentlungu xa ushukuma okanye ungahamba nokuqhwalela. Iintlungu zinokuziva ngathi zibuhlungu, okanye zinokutsha okanye zivuthe. Unokuba nobunzima obungasasaza umlenze wakho.

I-nerve eqinisiweyo yenzeka xa izicwili zicinezela kwi-nerve, zibangela ukurhawuzelela okanye nokuba buthathaka. I-nerve eqinisiweyo esinqeni sakho inokubangelwa zizinto ezahlukeneyo, kubandakanya:

• ukuhlala ixesha elide
• ukukhulelwa
• idiski ye-herniated
• isifo samathambo
• ubunzima bemisipha
• amathambo
• ukutyeba kakhulu okanye ukutyeba kakhulu

Funda ukuze ufunde ngakumbi ngale meko kunye nento onokuyenza ukuze unciphise iintlungu.

Injani imithambo yehipin esinqeni?

I-nerve edikiweyo iziva yahlukile kokuqina okuqinileyo, nangona iintlungu kunye neempawu ziyahluka phakathi kwabantu abohlukeneyo. I-nerve eqinisiweyo esinqeni ihlala ibangela iintlungu kwi-groin. Ngamanye amaxesha iintlungu ziphinde ziphume phantsi kwethanga langaphakathi. Iyakwazi ukuya emadolweni ngokunjalo.

Ukuba une-nerve encinciwe esinqeni sakho, ukuhamba kuya kuyenza ibe mbi ngakumbi. Umsebenzi owenzayo, kokukhona iintlungu kufuneka zibe mbi. Intlungu inokuziva ngathi ibuhlungu okanye ibuhlungu, buhlungu. Unokufumana ukuba ndindisholo okubuhlungu, ngakumbi ezimpundwini, okanye ukubetha kovalo. Abanye abantu bakwaphawula ukuziva uqinile.

Unyango lwasekhaya

Uninzi lwemithambo eqinisiweyo lusombulula ngokwalo kwaye aludingi nyango. Zininzi iindlela zokunyanga ekhaya ukuzama, kodwa kusengcono ukuphinda ujonge ugqirha wakho kuqala. Banokulawula ezinye iimeko ezinokufuna unyango olwahlukileyo.

Ukunyanga imeko ekhaya, qala ngokuphumla nangaphezulu kwe-counter-the-counter (OTC) iyeza ezichasayo, ezinje nge-ibuprofen (Advil) okanye naproxen (Aleve). Fumanisa xa kufuneka uthathe ibuprofen okanye naproxen.

Umkhenkce nobushushu nako kunokunceda. Umkhenkce unciphisa ukudumba kunye nobushushu kunceda ukujikeleza kwegazi lakho, elinokunceda ukunciphisa iintlungu. Enye into phakathi kwezi zimbini.

Ngelixa uphumlileyo, kunqande ukuhlala okanye ukuma kwindawo eyonyusa iintlungu. Oko kunokuba ngumqondiso wokuba ubeka uxinzelelo olongezelelekileyo kwi-pinched nerve. I-nerve eqinisiweyo inokubangela iintlungu ezinzima esinqeni, ezimpundu nasemilenzeni.

Unokwazi ukwenza izinto ezinobunono kunye nokuzilolonga ukunceda ukunciphisa uxinzelelo. Unokwenza oku phakathi kwamaxesha okuphumla.

Ukolulwa kwepiriformis

Kuxhomekeka ekubeni iphi intlungu yakho, ezinye iindlela ezinokuba luncedo. Xa ipiriformis ixinene, inokubeka uxinzelelo kwimithambo-luvo. Ukolula loo ndawo, landela amanyathelo angezantsi.

1. Thatha isihlalo kunye nemilenze egobile phambi kwakho.
2. Phumla i-ankle yecala elichaphazelekayo kwelinye idolo. Emva koko lala phantsi ngomqolo.
3. Gobela umlenze wakho ongezantsi ukuze ubambe idolo ngezandla zozibini.
4. Ngenisa ngobunono idolo emzimbeni wakho.
5. Ukonyusa ukolula, susa isandla sakho ezantsi ukuze ubambe iqatha lakho kwaye tsala umlenze ngobunono uye kwinyonga ejongene nayo.
6. Bamba ukolula imizuzwana eli-10.
7. Shintsha imilenze kwaye uphinde uphinde wolule.
8. Yolula kathathu ngomlenze.

Ukomeleza okungundoqo

Rhoqo, imithambo-luvo ekhanyiweyo esinqeni ibangelwa okanye yandiswa sisiseko esibuthathaka, ke ukusebenza ukomeleza isisu sakho kunye nasemva kuyanceda. Umsebenzi weplank uyenza ithoni yonke eyona nto iphambili.

Ukwenza iplanga:

1. Lala ngesisu.
2. Beka iingalo zakho ziphambili emhlabeni, iingqiniba zakho zilungelelaniswe ngezantsi kwamagxa akho.
3. Qengqa iinzwane zakho phantsi ukwenzela ukuba iibhola zeenzwane zakho zicabalele phantsi.
4. Gxuma kwiikhokhwe zakho kunye neenzwane zakho kwaye ubambe le ndawo imizuzwana engama-30. Umqolo wakho kufuneka ucabalele, kwaye umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entlokweni yakho ukuya ezinzwaneni zakho.

Ukuthamba

Ukuhlala usebenza kufanelekile ukuthintela i-pinched nerves, ke qiniseka ukuthatha indawo yokuma kunye nokuhamba ikhefu imini yonke. Unokuzama oku kolulwa kwe-sciatica pain pain.

Ukuba usebenza edesikeni, thatha ikhefu elifutshane lokuzolula iyure nganye, okanye uthethe nesebe lezabasebenzi malunga nokusebenzisa idesika emileyo. Ukuba uchitha inxalenye enkulu yosuku lwakho ezinyaweni zakho, qiniseka ukuba unxibe izihlangu ezibonelela ngenkxaso elungileyo. Izicathulo ezifanelekileyo zinokunceda ukunciphisa uxinzelelo ezinqeni nasemqolo.

Ukuziqhelanisa nokuma kakuhle

Indlela ohleli nokuma ngayo inokubeka uxinzelelo olongezelelweyo kwi-nerve encinciwe. Utshintsho oluncinci kwimo yakho inokunceda ukunciphisa uxinzelelo kunye nokunciphisa iintlungu. Xa umile, gxila ngokulinganayo ekusasazeni ubunzima bakho kwiinyawo zombini, kwaye ugcine amagxa wakho umva. Ukuziqhelanisa nokuma kakuhle ngelixa uhleli, gcina iinyawo zombini phantsi. Oko kuthetha ukuba kuya kufuneka uphephe ukuhlala nemilenze yakho iwele. Gcina umqolo wakho uthe tye kwaye amagxa akho abuye umva ukunqanda ukuzingela ngaphezulu. Nazi ezinye iingcebiso malunga nokuma okuhle ngelixa uhleli.

Ndifanele ndimbone nini ugqirha?

Ukuba iintlungu azonwabisi okanye sele zihleli ngaphezulu kweentsuku ezimbalwa, lixesha lokuba ubone ugqirha wakho. Ukongeza ekuthetheni nogqirha wakho, unokufuna ukuzama ukusebenza kunye ne-chiropractor, i-acupuncturist, okanye i-massage therapist. Ngokwengcebiso zamva nje ezivela kuthi, iindlela ezinje nge-massage, i-acupuncture, ubushushu, okanye ubuqhetseba bomqolo kufuneka zisetyenziswe ngaphambi kwamayeza eentlungu ezisezantsi.

Ingcali yonyango inokunceda. Abanyangi ngokwasemzimbeni banokukufundisa ukuba uzilolonge ukolula izihlunu ezirhangqe imithambo-luvo.

Ukuchacha

Ngokubanzi, imithambo emincinci icazululeke ngaphakathi kwiintsuku okanye iiveki ezimbalwa. Unokwazi ukuphucula inkqubo yokubuyisela kwimeko yonyango lwasekhaya, njenge:

• umkhenkce nobushushu
• ukuzilolonga kunye nokuzolula
• amayeza eentlungu zekhawuntareni
• phumla

Ukuba iimpawu aziphucuki kunyango, okanye ukuba ucinga ukuba ziya zisiba mbi, thetha nogqirha wakho.

Ukuthintela i-pinched nerve

Ukuthintela i-pinched nerve kwi-hip, qiniseka ukuba unakekele imisipha yakho. Ukuba unomsebenzi okanye umdlalo owuthandayo ofuna ukuba uphakamise imithwalo enzima, khuthala ngakumbi kwifom efanelekileyo. Khumbula ezi ngcebiso:

• Goba emadolweni, hayi ngasemva.
• Cela uncedo xa uphakamisa izinto ezinzima okanye ezimile kakuhle.
• Kunqande ukuphakamisa izinto ezinzima ngelixa wenzakele, kunokwenza imeko yakho ibe mandundu.

Amanye amanyathelo othintelo ekufuneka ethathelwe ingqalelo kukugcina ubunzima obunempilo kunye nokwenza umthambo rhoqo. Ngokukodwa, ukomeleza okusisiseko kunye nezihlunu zangasemva kunokunceda ukunqanda ukwenzakala kwangaphambili.