Ukuzivocavoca Okunconyiwe Okungu-Healing Disc Bulging Disc Entanyeni Yakho

-Delile

• Ama-chin tucks
• Izandiso zezintambo
• Ukugqugquzela okuhlangene
• I-Trapezius elula (ukunweba kwe-lateral)
• Ukulula kwesethingi okuyisisekelo
• Okungafanele ukwenze nge-disc eqhumayo entanyeni yakho
• Amanye amakhambi angasiza nge-disc eqhumayo
• Ukubonana nodokotela nini
• Ukuthatha ukhiye

Ubuhlungu bezintambo yisifo esivamile esingaphazamisa ukusebenza komzimba futhi senze imisebenzi yansuku zonke kube nzima ukuyenza.

Kwabanye abantu, ubuhlungu bungobesikhashana futhi kubangela ukuphazamiseka okuncane empilweni yabo. Kepha kwabanye, ubuhlungu bentamo bungaba ngumphumela wesimo esibi kakhulu, njenge-disc ekhukhumezayo, edinga uhlelo oluthile lokwelashwa ukuzizwa lukhululekile.

"I-disc yokuqhuma kwenzeka lapho i-vertebral disc, etholakala phakathi kwama-vertebrae womgogodla amabili, icindezelwa futhi ibangela ukuthi i-disc ikhishwe endaweni yayo ejwayelekile," kuchaza uGrayson Wickham, PT, DPT, CSCS, umsunguli weMovement Vault. I-disc ivame ukuphuma ngemuva komgogodla, ngakwesokunene noma ngakwesobunxele.

Kukhona izindlela zokwelashwa ezahlukahlukene zediski eqhumayo, kufaka phakathi izivivinyo ongazenza ekhaya. Nazi izinyathelo ezinhlanu ezivunyelwe uchwepheshe ongazenzela idiski eqhumayo.

Ama-chin tucks

"Lokhu kuvivinya kuhlose ukuguquguquka kwentamo ejulile, kanye nokwenza ukuthi umgogodla wakho wentamo uqhubekele phambili," kusho uWickham. Ngokuhamba kwesikhathi, lokhu kungasiza ukunciphisa izinhlungu futhi kuthuthukise amandla entamo.

1. Hlala phezulu kube sengathi unentambo enamathiselwe phezulu kwekhanda lakho. Qiniseka ukuthi intamo yakho iqondile.
2. Dudula ikhanda lakho ngobumnene emuva. Lokhu kuzokwenza ukuthi isilevu sakho sithambe, senze isilevu esiphindwe kabili. Kufanele uzwe imisipha ngaphansi kwesilevu sakho isebenza.
3. Phindaphinda okungu-10, izikhathi ezili-10 ngosuku.

Izandiso zezintambo

"Izikhathi eziningi, abantu bayesaba ukuhamba lapho benokulimala kwe-disc, kodwa lokhu kuvivinya umzimba kusiza ukwenza kusebenze imisipha yakho yentamo futhi kufakazele emzimbeni wakho ukuthi kulungile ukuhamba," kusho uWickham.

1. Qala ezandleni zakho nasemadolweni noma kubhola lokuzivocavoca umzimba.
2. Gobisa intamo yakho phezulu ngendlela efanele futhi ngaphandle kwezinhlungu.
3. Bamba kule ndawo amasekhondi ama-3, bese ubuyela endaweni yokuqala, okuyintamo eqondile.
4. Phindaphinda okungu-10, izikhathi ezili-10 ngosuku.

Ukugqugquzela okuhlangene

Lokhu kuhlanganiswa okuhlangene kuhlose ukuhlangana ngakunye kwama-vertebrae womlomo wesibeletho nama-discs phakathi kwamalunga. "Ukugqugquzela izintamo ezilula njengalezi kukhonjisiwe ukwehlisa ubuhlungu nokwandisa ukunyakaza kwentamo ngokuhamba kwesikhathi," kuchaza uWickham.

1. Beka ithawula eligoqiwe ngemuva kwentamo yakho.
2. Bamba yomibili imikhawulo yethawula, bese uthatha noma ikuphi ukuxega kuthawula.
3. Donsela phambili ngobumnene ngezandla zakho ngenkathi wenza i-chin tuck.
4. Buyela endaweni yokuqala bese uphinda.
5. Phindaphinda okungu-10, kathathu ngosuku.

I-Trapezius elula (ukunweba kwe-lateral)

"Lokhu kunwebeka kungasiza ukukhulula imisipha ephezulu ye-trapezius, evame ukuqina lapho unezinhlungu zentamo," kusho uDkt Farah Hameed, umsizi kaprofesa wezokwelapha nokuvuselela imithi e-Columbia University Medical Center.

1. Uhlezi noma umile, nyakazisa ikhanda lakho kancane ukuze usondeze indlebe yakho ehlombe.
2. Bamba kahle amasekhondi ayi-10 kuye kwangama-20.
3. Shintshela kolunye uhlangothi bese ubamba amasekhondi ayi-10 kuye kwangama-20.
4. Uma ungazizwa unwebeka kakhulu, ungasisebenzisa ngobumnene isandla sakho ukudonsela ikhanda lakho eceleni.
5. Yenza amasethi ama-2 - izinhlangothi zombili zimiswe nge-1 - izikhathi ezi-2 ukuya kwezi-3 ngosuku.

Ukulula kwesethingi okuyisisekelo

“Ukuma kabi nokujikeleza kwamahlombe akho phambili nakho kungakhuphula ingcindezi kuma-disc bulges, okungaholela ebuhlungwini,” kuchaza uHameed.

"Ukwehliswa kokuhleleka okwandayo kungakhuphula ukwelulwa ngaphambili kwesifuba sakho, kuthuthukise ukuqondanisa kwakho konke, futhi kubuyise amahlombe akho emuva emuva endaweni engcono yokusiza ukukhulula imisipha yakho yentamo," engeza.

1. Uhlezi noma umile, beka iminwe yakho emahlombe akho.
2. Gingqa amahlombe akho emuva bese ushibilikisa amahlombe akho phansi futhi uhlangane ngemuva izindololwane zigobile, kube sengathi uzama ukuzibeka phansi ubuyele ephaketheni lakho langemuva.
3. Bamba lokhu kuma imizuzwana engu-10.
4. Phinda lo msebenzi izikhathi eziningana kulo lonke usuku, ikakhulukazi uma ngabe uhleli isikhashana.

Okungafanele ukwenze nge-disc eqhumayo entanyeni yakho

Ukwenza ukwelula nokuzivocavoca okwenzelwe ngqo izinhloso zokuvuselela kuyindlela enhle yokukhomba intamo yakho nezindawo ezizungezile. Lokho kusho ukuthi, kukhona izivivinyo okufanele uzigweme lapho ubhekene ne-disc eqhumayo entanyeni.

UWickham uthi okunye ukunyakaza okuvamile nokwelula ukuhlala kude nakho kufaka noma yikuphi ukunyakaza okufaka ingcindezi entanyeni yakho, nanoma yikuphi ukunyakaza noma ukwelula lapho intamo yakho iguquguquka kakhulu.

"Uma uhlangabezana nobuhlungu be-disc eqhuma entanyeni, kufanele ugweme ukuphakamisa izinsimbi ezisindayo, ikakhulukazi noma yini ephezulu, kuze kube yilapho udokotela ekuhlolile."
- UDkt Farah Hameed, umsizi kaprofesa wezokwelapha nokuvuselela kabusha e-Columbia University Medical Center

Kufanele futhi ugweme ukuzivocavoca noma izikhundla ezingabeka ingcindezi ngqo entanyeni, njengama-headstand kanye nama-shoulderstand e-yoga.

Okokugcina, uHameed uthi ukugwema izivivinyo ezinomthelela omkhulu njengokugxuma nokugijima. Noma yini engakwenza wenze ukunyakaza okubukhali okungazelelwe kungakhulisa ubuhlungu obuvela kudiski eqhumayo.

Njengenjwayelo, uma ukunyakaza okuthile kukhulisa ubuhlungu bakho noma kukhulisa izimpawu zakho, yeka ukukwenza, bese ukhuluma nodokotela noma owelapha ngokomzimba ngokuzivocavoca okunye.

Amanye amakhambi angasiza nge-disc eqhumayo

Ngaphezu kwanoma ikuphi ukunweba noma ukuzivocavoca okwenzayo wedwa, udokotela wakho futhi angancoma ukuthatha i-nonsteroidal anti-inflammatory (NSAID), efana ne-ibuprofen, ukusiza ukudambisa izinhlungu nokuvuvukala.

Ukwelashwa kungafaka futhi ukuvakashelwa kwamasonto onke nodokotela owelapha ngokomzimba ongasebenzisa inhlanganisela yokwelula, amasu okusebenzisa imisipha, kanye nokwelashwa ngezandla.

Ngokusho komtholampilo waseCleveland, ezimweni ezibucayi kakhulu, umjovo we-cortisone emgogodleni unganikeza ukukhululeka.

"Kunezimo lapho i-herniation inzima ngokwanele lapho ukuhlinzwa kufanele khona, kepha cishe kuzo zonke izimo, kungcono ukuzama ukwelashwa ngaphambi kokuhlinzwa," kusho uWickham.

Ukubonana nodokotela nini

Uma usuvele ungaphansi kokunakekelwa kukadokotela nge-disc ekhukhumezayo, cishe bazoba nezinyathelo okufanele uzilandele lapho wenza izimpindelo. Kepha ngokujwayelekile, amanye amafulegi abomvu akhombisa ukuthi kungaba yisikhathi sokwenza i-aphoyintimenti kungekudala.

"Uma izimpawu zakho zingabi ngcono emavikini angu-1 kuya kwangu-2 noma ube nokundindizela okulingene kuya kokubi, ukushosholoza, noma ukushisa entanyeni yakho emahlombe, izingalo, noma izandla, kufanele ubonane nodokotela," kusho uWickham.

Ngoba kunobudlelwano obusondelene nomgogodla wediski nezimpande zomgogodla kanye nomgogodla, uHameed uthi unanoma yiziphi izimpawu ze-neurologic - njengokuqina okungantengantengi, ukuncinza, noma ubuthakathaka ezingalweni zakho - uqinisekisa uhambo oluya kudokotela wakho ukuze ahlolwe futhi ukuhlolwa komzimba.

Ngokwengeziwe, uma uhlangabezana nanoma yiziphi kulezi zimpawu ezilandelayo zokucindezelwa kwentambo, kufanele ubone udokotela ukuze ahlolwe ngokushesha:

• ibhalansi ukuphazamiseka
• ubulukhuni ngokusetshenziswa kwezandla zakho
• ukuwa
• Izinguquko zamathumbu noma zesinye
• ukuba ndikindiki nokushosholoza esiswini nasemilenzeni

Ukuthatha ukhiye

Ukwelapha i-disc ekhuphukayo ngesikhathi esifanele kubalulekile, ikakhulukazi ngoba ama-disc angagcina aqhumile. Ukwenza ukuzivocavoca nokwelula okubalwe ngenhla kuyindawo enhle yokuqala.

Udokotela noma owelapha ngokomzimba angakusiza ngokuthuthukisa uhlelo lokuzivocavoca olunzulu ukusiza ukuphatha noma yibuphi ubuhlungu obungabuzwa entanyeni yakho futhi uqinise imisipha ezindaweni ezizungezile.