Ukuzivocavoca ukuqeda ubuhlungu be-nerve sciatic

-Delile

• Ungakwenza kanjani ukuvivinya umzimba
• Ukwenza kanjani izivivinyo eziqinisayo
• Yikuphi ukuzivocavoca okufanele ukukugwema ngesikhathi senhlekelele

Ukuqinisekisa ukuthi unayo yini i-sciatica, umuntu kufanele alale phansi, abheke phezulu futhi aphakamise umlenze aqonde, ukuze akhe i-angle engu-45 degree phansi. Uma uqala ukuzwa ubuhlungu obukhulu, ukuvutha noma ukuhlabeka ku-gluteal, ethangeni noma enyaweni, kungenzeka ukuthi uzohlushwa yi-sciatica, kepha into engcono kakhulu ongayenza ukwenza ukuxilongwa kanye nodokotela, ongahlinzeka ngemithi ekhulula ubuhlungu.

Ngaphezu kwalokho, lo muntu angenza futhi izivivinyo ezithile ezisiza ukukhulula i-sciatica ngesikhathi sokwelashwa. Lokhu kuzivocavoca kunezinhlobo ezimbili: ukunweba nokuqinisa futhi kufanele njalo kwenziwe ngaphansi kokuqondiswa yi-physiotherapist, ngoba kubalulekile ukuhlola ubuhlungu nohlobo lomkhawulo womuntu ngamunye. Ezimweni ezinjalo, kungadingeka ngisho nokucela izincomo kudokotela. Thola ukuthi ukwelashwa kwezidakamizwa kwenziwa kanjani.

Ungakwenza kanjani ukuvivinya umzimba

1. Lala ngomhlane ngosizo lwezandla zakho, ulethe idolo elilodwa esifubeni sakho, ugcine lesi sikhundla cishe imizuzwana engama-30, ngenkathi welula iqolo lakho langaphansi futhi wenza okufanayo ngomunye umlenze, noma ngabe uzwa nje ubuhlungu omunye wemilenze;

2. Lala endaweni efanayo, uguqe ngamadolo, uwele umlenze owodwa komunye futhi, ngezandla zakho, ulethe umlenze ngakuwe, ugcine lesi sikhundla cishe imizuzwana engama-30 bese uphinda ngomunye umlenze;

3. Namanje usesimeni esifanayo emhlane wakho, beka ibhande phansi onyaweni lwakho bese uletha umlenze wakho uqonde ngangokunokwenzeka ngakuwena, ugcine lesi sikhundla cishe imizuzwana engama-30 bese uphinda okufanayo nangomunye umlenze;

Lezi zivivinyo kufanele ziphindwe okungenani ama-3 isikhathi ngasinye, kanye noma kabili ngosuku.

Ukwenza kanjani izivivinyo eziqinisayo

1. Lala ngomhlane, goba imilenze ulethe inkaba yakho emuva kwakho, uzama ukugcina ukuphefumula okuvamile noketshezi. Gcina lokhu kuncipha kwesisu cishe imizuzwana eyi-10 bese uphumule ngokuphelele;

2. Endaweni efanayo, beka umcamelo phakathi kwamadolo akho, ugcine isisu sesisu futhi, ngasikhathi sinye, ucindezele umlenze owodwa komunye, imizuzwana emi-5 bese uyadedela, uphinde izikhathi ezintathu;

3. Bese, thatha umqamelo phakathi kwamadolo akho bese unamathisela umlenze owodwa ngomunye bese uphakamisa okhalweni lwakho phansi, ugcine lesi sikhundla okungenani imizuzwana emi-5 bese wehlisa kancane ukuze ubeke umhlane, umgogodla we-lumbar ne-gluteus, ukuphinda le minyakazo emibili okungenani amahlandla ama-5;

4. Ekugcineni, kufanele kuphakanyiswe umlenze owodwa, kwenziwe i-engela engu-90º phansi, kuphindaphinde ukuzivocavoca ngomunye umlenze, kugcinwe yomibili imizuzwana emi-3 kuye kwemihlanu bese kwehla munye ngasikhathi.

Buka le vidiyo elandelayo bese uqonde ukuthi ungayenza kanjani le mithambo:

Yikuphi ukuzivocavoca okufanele ukukugwema ngesikhathi senhlekelele

Yize ukuzivocavoca kungamandla amahle okwelula nokuqinisa indawo ye-pelvic ukudambisa izinhlungu ngesikhathi sokuhlaselwa kwe-sciatica, akubona bonke abanconywayo. Ngakho-ke, izivivinyo okufanele zigwenywe zifaka:

• Izikwele;
• Isisindo esifile;
• Imisipha yesisu iyelula;
• Noma yikuphi ukuphakamisa izinsimbi okufaka ingcindezi kumhlane wakho ophansi.

Ngaphezu kwalokho, ukuvivinya imilenze ejimini, kanye nokugijima okukhulu kakhulu noma yiluphi olunye uhlobo lokuzivocavoca umzimba okufaka ingcindezi ezinqeni zakho noma emuva wakho nawo kufanele kugwenywe.

Into ebaluleke kakhulu ukuthi uhlale uzivocavoca kuze kube semkhawulweni wezinhlungu, futhi akufanele uzame kanzima, ukuze ungabangeli ukucasula okwengeziwe kwenzwa futhi kubangele ubuhlungu.