Ukuzivocavoca Kwemisipha Nokunwebeka Kwe-Disc Herniated

-Delile

• Iyini i-disc ye-herniated?
• I-radiculopathy yomlomo wesibeletho
• Ukwelashwa
• Ukuzivocavoca kwentamo ukudambisa izinhlungu
• 1. Isandiso sentamo
• 2. Ukunwebeka kwentamo ngokuphakanyiswa kwekhanda
• 3.Ukuhoxiswa kwentamo (isilevu)
• 4. Ukuhoxa ehlombe
• 5. Ukubamba kwe-Isometric
• Intamo yelula ukuze kudambise izinhlungu
• 1. Ukugoba ngemuva
• 2. Isikali se-Scalene
• 3. Ukuzungezisa intamo
• Ukuzivocavoca okufanele ukugweme
• Ukuthatha
• Ukuvivinywa Kahle: I-Yoga Emnene

Iyini i-disc ye-herniated?

I-disc ye-Herniated, i-bulging disc, noma i-disc eshelelisiwe? Noma yini ofuna ukuyibiza, lesi simo singaba buhlungu ngokweqile.

Ama-discs e-Herniated ajwayelekile kakhulu kubantu abadala abaneminyaka ephakathi nendawo. Zivame ukubangelwa lapho kufakwa ingcindezi enkulu komunye umgogodla onempilo. Umgogodla uqukethe ama-vertebrae amaningi amathambo, ahlukaniswe ngama-disc afana ne-jelly.

Lawa madiski:

• hlanganisa amalunga ngesikhathi somthelela
• vumela ukunyakaza emgogodleni
• gcina amathambo omqolo endaweni

I-disc ye-herniated yenzeka lapho ingaphakathi elithambile le-disc (i-nucleus) ligobhoza engxenyeni engaphandle enzima (i-annulus). Lokhu kucasula izinzwa ezizungezile.

I-disc ye-herniated ivame ukwenzeka ngokunyakaza, kufaka phakathi:

• ukuphakamisa
• ukudonsa
• ukugoba
• ukusonteka

Ukuma okungalungile kanye ne-ergonomics empofu nakho kungafaka amathuba okuba khona.

Lapho i-disc ye-herniated ithinta izinzwa endaweni ethile yomgogodla, kungaholela ebuhlungwini nasekuntekentekeni endaweni yomzimba ekhonjiswa yizinzwa ezithile.

I-radiculopathy yomlomo wesibeletho

Uma i-disc ikhipha intamo noma umgogodla ongaphezulu, ingadala ubuhlungu ukuthi bukhanyise:

• ihlombe
• ingalo
• isandla

Lobu buhlungu bubizwa ngokuthi i-radiculopathy yomlomo wesibeletho. Kuvame ukubizwa ngokuthi yi-nerve pinched.

I-American Academy of Orthopedic Surgeons iphawula ukuthi i-radiculopathy yomlomo wesibeletho ingaholela ekuzweleni, ekushosheni nasekubuthakathakeni engalweni, ehlombe noma esandleni.

Ezimweni ezimbi kakhulu, kungahle futhi kuphumele ekulahlekelweni umuzwa nokukhubazeka.

Ukwelashwa

Kunezindlela eziningana zokwelashwa zediski ye-herniated. Odokotela abaningi bancoma imithi yezinhlungu, ukuphumula, ukwelashwa ngokomzimba, nezinye izindlela zokwelapha ngaphambi kokucwaninga.

Ukuzivocavoca okulandelayo kungathuthukisa ubuhlungu bentamo yakho kusuka kudiski yakho ye-herniated ngokushesha. Umgomo walezi zivivinyo ukusunduza i-disc emuva, kude nezimpande zemizwa.

Njalo dokotela wakho enze ukuhlolwa ngaphambi kokuzama ukuzivocavoca ekhaya.

Ukuzivocavoca kwentamo ukudambisa izinhlungu

UDkt.Jose Guevara ovela kuRegional Medical Group e-Atlanta uncoma lezi zivivinyo ukukhulula izinhlungu zentamo yakho.

1. Isandiso sentamo

1. Lala ngomhlane etafuleni noma embhedeni ngesisekelo sentamo yakho sihambisana nomphetho.
2. Kancane kancane futhi ngobumnene yehlisa ikhanda lakho emuva bese uliyeka lilenga. Uma lokhu kwenza ubuhlungu bakho bube nzima kakhulu, noma kuthumele ubuhlungu engalweni, ungaqhubeki.
3. Bamba lesi sikhundla umzuzu owodwa, phumula iminithi elingu-1, bese uphinda izikhathi ezi-5 kuye kwezingu-15.

2. Ukunwebeka kwentamo ngokuphakanyiswa kwekhanda

1. Lala ngesisu etafuleni noma embhedeni izingalo zakho ziseceleni kwakho nekhanda lilenga esakhiweni.
2. Phakamisa ikhanda lakho kancane futhi ngobumnene, welula intamo yakho ngamandla adonsela phansi.
3. Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10. Phinda izikhathi eziyi-15 kuye kwezingu-20.

3.Ukuhoxiswa kwentamo (isilevu)

1. Lala ngomhlane ikhanda lakho embhedeni nezandla eceleni kwakho.
2. Faka isilevu sakho esifubeni sakho, wenze isilevu esiphindwe kabili.
3. Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10. Phinda izikhathi eziyi-15 kuye kwezingu-20.

4. Ukuhoxa ehlombe

1. Hlala noma ume ngodonga izingalo zakho ziseceleni kwakho.
2. Gobisa izindololwane zakho kuma-degree angama-90.
3. Letha amahlombe akho phansi nangemuva bese uphusha ngemuva kwezingalo zakho ubheke odongeni, ucindezele amahlombe akho ehlombe ndawonye.

5. Ukubamba kwe-Isometric

1. Hlala phezulu uphumule amahlombe akho. Beka isandla sakho ebunzini lakho.
2. Cindezela ikhanda lakho esandleni sakho ngaphandle kokuhambisa ikhanda.
3. Bamba lesi sikhundla imizuzwana emi-5 kuye kwengu-15. Phinda izikhathi eziyi-15.

Intamo yelula ukuze kudambise izinhlungu

Ukwelula kungasiza abantu nge-bulging noma i-disc ye-herniated. Mane ukhumbule ukuthi ukuzelula akumele kwandise ubuhlungu. Uma ubuhlungu bukhuphuka ngokwelula, yeka ngokushesha.

Isibonelo, uma ukunwebeka kubangela ubuhlungu bokudubula phansi kwehlombe lakho nengalo, ungenzi ukwelula. Inhloso yokwelula ukukhulula izinhlungu, hhayi ukuzandisa.

1. Ukugoba ngemuva

1. Hlala phezulu uphumule amahlombe akho.
2. Nyakazisa ikhanda lakho kancane ohlangothini olulodwa njengokungathi uzothinta indlebe yakho ehlombe lakho.
3. Bamba lesi sikhundla imizuzwana engama-30, bese uphumula. Phinda izikhathi ezi-3 ukuya kwezi-5 usuku lonke.

2. Isikali se-Scalene

1. Hlala phezulu uphumule amahlombe akho.
2. Bamba isihlalo ohleli kuso ngesandla sakho sobunxele bese uvumela ihlombe lakho lehlombe liye phansi.
3. Khotha kancane indlebe yakho yangakwesokudla ubheke ehlombe lakho langakwesokudla bese ubuyela emuva kancane.
4. Bamba lesi sikhundla imizuzwana engama-30, uphumule, bese uphinda izikhathi ezi-3 kuye kwezi-5 usuku lonke.

3. Ukuzungezisa intamo

1. Hlala phezulu uphumule amahlombe akho.
2. Ngomusa vula ikhanda lakho eceleni. Ungazungezisi ikhanda lakho ngokweqile ngemuva kwakho futhi ugweme ukusonteka intamo yakho.
3. Kancane uphendule ikhanda lakho liye kolunye uhlangothi.
4. Bamba indawo ngayinye imizuzwana engama-30. Phinda izikhathi ezi-3 ukuya kwezi-5 usuku lonke.

Ukuzivocavoca okufanele ukugweme

UDkt. Seth Neubardt, udokotela ohlinzayo womgogodla womlomo wesibeletho oqinisekisiwe, uncoma ukugwema noma yikuphi ukuvivinya umzimba okunomthelela omkhulu ngenkathi i-disc yakho ye-herniated isalulama.

Ukuzivocavoca njengokugijima, ukugxuma, ukuphakamisa amandla, noma yini efaka ukunyakaza okungazelelwe, kungakhuphula kakhulu ubuhlungu bakho futhi kwehlise ijubane ekupholiseni. Kungadala nezinkinga zokuphila konke.

Kusengenzeka ukubamba iqhaza emisebenzini yakho eminingi ejwayelekile. Kubalulekile ukuguqula imisebenzi eyinselele futhi ugcine intamo yakho endaweni engenazinhlungu.

Ukuvivinya umzimba ngobumnene kuyasiza enqubweni yokwelashwa. Lokhu kungenxa yokuthi kuyakhuthaza:

• ukwanda kwegazi kuye emgogodleni
• kunciphisa ukucindezeleka
• igcina amandla

Ukuthatha

Ucwaningo lwango-2009 lubheke ukuphumelela kokwelashwa okusebenzayo (ukwelashwa ngokomzimba kanye nokuzivocavoca ekhaya) kanye nokwelashwa okungenziwanga (ikhola yomlomo wesibeletho nokuphumula) kwe-radiculopathy yomlomo wesibeletho ngokumelene nendlela "yokulinda ubone".

Kokubili ukwelashwa okusebenzayo nokungahambi kahle kwaba nomthelela omuhle kakhulu ebuhlungwini nasekukhubazekeni ekulandelweni kwamaviki ayisithupha kuqhathaniswa nalabo abangazange bathole nhlobo ukwelashwa.

Lesi silingo sokulawulwa okungahleliwe kwekhwalithi ephezulu sishiya ukungabaza okuncane ukuthi ukuzivocavoca kungasiza ekwelapheni i-radiculopathy yomlomo wesibeletho ngokushesha kunokuyilinda.

Ukuvivinywa Kahle: I-Yoga Emnene