Amanyathelo okuphatha i-nerve ye-sciatic evuthayo ekhaya

Umxholo

• Yintoni i-sciatica
• Yintoni omele uyenze ukunyanga i-sciatica
• 1. Faka iyeza lokuthintela ukudumba
• 2. Ukwenza umthambo
• 3. Sebenzisa i-compress eshushu
• Izilumkiso ezibalulekileyo

Unyango lwasekhaya lwe-sciatica kukuphumla kwezihlunu zomqolo, iimpundu kunye nemilenze ukuze i-nerve ye-sciatic ingacinezelwa.

Ukubeka kwi-compress eshushu, ukuphulula indawo yeentlungu kunye nokwenza imithambo eyolulwayo zizinto onokukhetha kuzo ngelixa ulinde ugqirha okanye uncedise unyango lwe-physiotherapy.

Yintoni i-sciatica

I-Sciatica yintlungu evelayo kwindlela ye-nerve ye-sciatic, eqala ekupheleni komqolo kwaye igqithe ezimpundwini nasemva kwethanga, iye kwiinyawo. Ke, indawo ye-sciatica inokwahluka, ichaphazele naliphi na indawo kuyo yonke indlela.

Eyona ndawo ixhaphakileyo yeentlungu ikwindawo enobuqaqawuli kwaye nangona umlenze ngamnye une-nerve ye-sciatic, kuyinto eqhelekileyo ukuba umntu abe neentlungu kuphela emlenzeni omnye. Iimpawu ze-sciatica zintlungu eziqatha, ukuhlaba, ukubetha, okanye ukuziva ubushushu. Ke ukuba ufumana ezi mpawu, kunokwenzeka ukuba kukudumba kwentliziyo ye-sciatic.

Yintoni omele uyenze ukunyanga i-sciatica

1. Faka iyeza lokuthintela ukudumba

Kuyenzeka ukuba uthenge i-ointments enje ngeCataflan okanye iDiclofenac ekhemesti kwaye usebenzise yonke imihla kwindawo yeentlungu, ekunokwenzeka ukuba yindawo apho uxinzelelo lwe-nerve ye-sciatic icinezelwe. Kwamafutha ingasetyenziswa amaxesha 2 ngemini, kunye yokuthanjiswa de imveliso ukufunxwa ngokupheleleyo ulusu.

2. Ukwenza umthambo

Ngelixa uziva iintlungu ezininzi, kuphela kwemithambo ebonakalisiweyo yolulelwa umqolo, amathanga kunye neempundu. Ke ngoko kuyacetyiswa:

• Lala ngomqolo uguqe ngamadolo, bamba umlenze omnye ngexesha, uzisa idolo kufutshane nesifuba sakho, ngelixa uziva ukuba umqolo wakho uyanda. Emva koko yenza okufanayo ngomnye umlenze, nokuba awunantlungu kuwo. Gcina oku kolulwa malunga nemizuzwana engama-30. Phinda amaxesha ama-3.

Xa iintlungu ziqala ukudamba, ukunqanda ingxaki entsha ye-sciatica kuyimfuneko ukomeleza izihlunu zesisu kwaye ngenxa yesi sizathu imithambo yePilates eboniswe ngugqirha womzimba yeyona ifanelekileyo. Ungaqala ngo:

• Lala ngomqolo uguqe ngamadolo kwaye unciphise isisu sakho, uzise inkaba yakho ngasemva kwakho, kwaye ugcine esi sithintelo sesisu ngelixa uphefumla ngesiqhelo;
• Ukusuka kweso sikhundla kuya kufuneka uphakamise umlenze omnye ngedolo eligobileyo kwaye ubambe eso sikhundla imizuzwana emi-5 uze wehlise umlenze. Nanini na xa uphakamisa umlenze wakho, kuya kufuneka uphefumle uphume. Yenza lo msebenzi uguqula imilenze yakho amaxesha ama-5 ngomlenze ngamnye.

Ezi ziqhelaniso zibonisiwe kule vidiyo, ukuqala ngomzuzu 2:16:

3. Sebenzisa i-compress eshushu

Unyango olulungileyo lwasekhaya lokuphelisa iintlungu kunye nokudumba okubangelwa yimithambo-luvo kukubeka ibhotile yamanzi ashushu emqolo okanye kwindawo yeentlungu, kuba oku kuyayiphumlisa imisipha kwaye kwandise ukukhutshwa kwee-endorphins ezikhuthaza impilo.

Ungayithenga ibhotile yamanzi kwiikhemesti, kodwa ungayenza enye ekhaya ngokubeka irayisi eluhlaza kwindawo yomqamelo, umzekelo. Ukuze usebenzise, ​​fudumeza nje ibhegi kwi-microwave malunga nemizuzu emi-2 kwaye uyibeke apho ibuhlungu khona imizuzu eyi-15 ukuya kwengama-20.

Izilumkiso ezibalulekileyo

Ngexesha lobunzima be-sciatica kubalulekile ukuba uthathe amanyathelo okhuseleko njengokungajikelezi isiqu, okanye ukujija umzimba uye phambili, ngokungathi uzama ukuthatha into phantsi. Ukulala, kuya kufuneka ulale ngecala lakho ngomqamelo phantsi kwentamo yakho kunye nomnye umqamelo phakathi kwemilenze yakho, ukugcina umqolo wakho uhlala ulungelelaniswe kakuhle. Enye into enokwenzeka kukuba ulale ngomqolo kwaye ubeke umqamelo phantsi kwamadolo akho.