Ukuqinisa Ukuzivocavoca Kwe-Lower Back Pain

-Delile

• Yini ebangela ubuhlungu obuphansi emuva?
• 1. Amabhuloho
• 2. Umdwebo wokudweba
• 3. Ukuphakama komlenze we-lateral kuyaphakama
• 4. Ama-supermans
• 5. Ama-curls ayingxenye
• Izexwayiso
• Ukuthatha
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yezinhlungu Zasemuva

Qala ngamandla

Imizimba yethu isebenza kahle kakhulu lapho imisipha isebenza ngokuvumelanayo.

Imisipha ebuthakathaka, ikakhulukazi leyo esemgogodleni nesinqe sakho, kwesinye isikhathi ingaholela ezinhlungwini zangemuva noma ekulimaleni.

Ubuhlungu obuphansi emuva bungaphazamisa imisebenzi yakho yansuku zonke. Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kungasiza ekwelapheni ubuhlungu obuphansi emuva.

Ukuphila ngendlela enempilo kuyindlela engcono yokuvikela izinhlungu ezisezingeni eliphansi. Ukunciphisa ukuzuza kwesisindo, ukwakha amandla, nokugwema imisebenzi eyingozi kuzosiza ukunciphisa izinhlungu ezisezingeni eliphansi njengoba ukhula.

Yini ebangela ubuhlungu obuphansi emuva?

E-United States, ubuhlungu obuphansi emuva yisizathu sesihlanu esivame kakhulu ukuthi abantu bavakashele udokotela.

Ngaphezu kwalokhu kuvakashelwa kungenxa yezinhlungu ezisezingeni eliphansi ezingemuva, noma ubuhlungu obungabangelwa yisifo noma ukungajwayelekile komgogodla.

Ubuhlungu be-back obungacacanga bungabangelwa:

• ukuphazamiseka kwemisipha
• imisipha
• ukulimala kwemizwa
• izinguquko ezonakalisayo

Ezinye izimbangela ezithile ezibucayi kakhulu zobuhlungu emuva zibandakanya:

• ukuncipha kokuqhekeka
• stenosis yomgogodla
• i-disc herniation
• umdlavuza
• ukutheleleka
• i-spondylolisthesis
• ukuphazamiseka kwemizwa

Zama lezi zivivinyo ezilula, ezingenamathuluzi ukuqinisa imisipha esekela umgogodla wakho.

Ukuthola amandla kungaholela ebuhlungwini obuncane nasekungasebenzi kahle. Buza nodokotela wakho noma umelaphi ngaphambi kokuqala lezi zivivinyo ukuze uqiniseke ukuthi basifanele isimo sakho.

1. Amabhuloho

I-gluteus maximus iyisisipha esikhulu sezinqa. Ngenye yezicubu eziqine kakhulu emzimbeni. Inesibopho sokunyakaza okhalweni, kufaka phakathi imisebenzi yokwandiswa kwe-hip njengezikwele.

Ubuthakathaka emisipheni ye-gluteus bungaba nomthelela ebuhlungwini bokubuyela emuva. Lokhu kungenxa yokuthi kungukuqiniswa okubalulekile kwamalunga we-hip kanye ne-back back ngesikhathi sokunyakaza njengokuhamba.

Imisipha yasebenza: gluteus maximus

1. Lala phansi izinyawo zakho ziyisicaba phansi, ihip-wide ububanzi.
2. Ngezandla zakho ezinhlangothini zakho, cindezela izinyawo zakho phansi njengoba uphakamisa kancane izinqa zakho phansi kuze kube yilapho umzimba wakho ulayini owodwa oqondile. Gcina amahlombe akho phansi. Bamba imizuzwana eyi-10 kuye kwengu-15.
3. Yehlisa phansi.
4. Phinda izikhathi eziyi-15.
5. Yenza amasethi ama-3. Phumula umzuzu owodwa phakathi kwesethi ngayinye.

2. Umdwebo wokudweba

I-abdominis eguqukayo yisicubu esigoqa ukuzungeza i-midline. Kuyasiza ukuxhasa umgogodla nesisu.

Kubalulekile ukuzinzisa amalunga omgogodla nokuvikela ukulimala ngesikhathi sokunyakaza.

Imisipha yasebenza: isisu esinqamulelayo

1. Lala phansi izinyawo zakho ziyisicaba phansi, ihip-wide ububanzi.
2. Khulula izandla zakho ngezinhlangothi zakho.
3. Thatha ukuhogela okujulile. Phefumulela ngaphandle uphinde udonse inkinobho yakho yesisu uye emgogodleni wakho, ufake izicubu zakho zesisu ngaphandle kokutshekisa izinkalo zakho.
4. Bamba imizuzwana emi-5.
5. Phinda izikhathi ezi-5.

3. Ukuphakama komlenze we-lateral kuyaphakama

Imisipha ye-hip abductor isiza ukukhuphula umlenze wakho eceleni, kude nomzimba wakho. Zisiza futhi ukuxhasa isinqe sakho lapho umile ngomlenze owodwa.

Lapho le misipha ibuthakathaka, ingathinta ibhalansi yakho nokuhamba kwakho. Kungadala nobuhlungu obuphansi emuva ngenxa yokungazinzi.

Imisipha yasebenza: gluteus medius

1. Lala ngakolunye uhlangothi, ugcine umlenze wakho ongezansi ugobeke kancane phansi.
2. Faka umnyombo wakho ngokudweba inkinobho yakho yesisu ubheke emgogodleni wakho.
3. Phakamisa umlenze wakho ongaphezulu ngaphandle kokuhambisa wonke umzimba wakho.
4. Bamba imizuzwana emi-2 phezulu. Phinda izikhathi eziyishumi.
5. Phinda ngakolunye uhlangothi. Yenza amasethi ama-3 ohlangothini ngalunye.

4. Ama-supermans

Ama-extensors akho emuva ahamba ngomgogodla wakho. Zikusiza ukuthi uhlale umile, uxhase umgogodla wakho namathambo okhalo, futhi akuvumele ukuthi ugobe umhlane.

Uma lokhu kuvivinya kwenza ubuhlungu bakho beqolo bubi kakhulu, yeka ukukwenza uze uthole okunye ukuhlolwa. Udokotela wakho angadinga ukukhipha izimbangela ezibucayi zobuhlungu bakho emuva.

Imisipha yasebenza: emuva, izinqe nezinqe, amahlombe

1. Lala ngesisu izandla zakho zoluliwe phambi kwakho nemilenze yakho inde.
2. Phakamisa izandla nezinyawo zakho emhlabathini cishe ngamasentimitha ayisithupha, noma uze uzwe ukusikwa emhlane ongezansi.
3. Hlanganisa imisipha yakho eyinhloko ngokuphakamisa kancane isisu sakho phansi. Finyelela kude ngezandla nezinyawo zakho. Qiniseka ukuthi ubheka phansi phakathi nalesi sivivinyo ukuze ugweme ubunzima bentamo.
4. Bamba imizuzwana emi-2.
5. Buyela endaweni yokuqala. Phinda izikhathi eziyishumi.

5. Ama-curls ayingxenye

Imisipha yesisu idlala indima enkulu ekusekeleni umgogodla. Imisipha eqinile yesisu ingasiza ukugcina ukuqondanisa kahle kwe-hip. Lokhu kungaba nomthelela ekuqineni nasekuqineni okuyisisekelo.

Imisipha yasebenza: i-rectus abdominus, isisu esihamba ngaphesheya

1. Lala phansi izinyawo zakho ziyisicaba phansi, ugcine amadolo egobile.
2. Dlulisa izandla zakho esifubeni sakho.
3. Adonse umoya kakhulu. Ngenkathi ukhipha umoya, bopha izisu zakho ngokudonsa inkinobho yakho yesisu uye emgogodleni wakho.
4. Kancane phakamisa amahlombe akho emhlabathini ngamasentimitha ambalwa. Zama ukugcina intamo yakho ihambisana nomgogodla wakho esikhundleni sokuzungeza, ukugwema ukudonsa ngentamo yakho.
5. Buyela endaweni yokuqala.
6. Phinda izikhathi eziyishumi. Yenza amasethi ama-3.

Izexwayiso

Njalo bonana nodokotela ngaphambi kokuqala uhlelo olusha lokuzivocavoca umzimba.

Uma wehlelwe ukulimala okubuhlungu njengokuwa noma ingozi, ngaso sonke isikhathi funa usizo lwezokwelapha nokuhlolwa okuqhubekayo ukukhipha izimo ezimbi.

Uma lokhu kuvivinya umzimba kukhulisa ubuhlungu bakho basemhlane, yima ufune usizo lwezokwelapha. Sebenza kuphela ngaphakathi kwemikhawulo yakho yomzimba. Ukwenza ngokushesha okukhulu kakhulu kungakhuphula izinhlungu emuva futhi kunciphise inqubo yokuphulukisa.

Ukuthatha

Ukuzivocavoca okuqinisa emuva okuphansi kuyindlela enhle kakhulu yokuvimbela izinhlungu ezibuya emuva eziphansi.

Imisipha yomzimba eqinile isiza ukukhulisa uzinzo, inciphise amathuba akho okulimala, futhi ithuthukise ukusebenza.

Ukuguqula imisebenzi yansuku zonke njengokuhlala phansi ukuze uthathe izinto kungasiza futhi ekuvimbeleni ubuhlungu obuphansi emuva noma ukuphazamiseka kwemisipha.

Qala ukufaka lezi zivivinyo ezilula, ezingenamathuluzi enkambisweni yakho yansuku zonke bese uthola izinzuzo zeminyaka ezayo.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yezinhlungu Zasemuva

UNatasha ungumqeqeshi onelayisense emsebenzini kanye nomqeqeshi wezempilo futhi ubesebenza namakhasimende ayo yonke iminyaka namazinga okuqina eminyakeni eyishumi edlule. Unesizinda se-kinesiology kanye nokuvuselelwa. Ngokuqeqesha nokufundisa, amaklayenti akhe ayakwazi ukuphila impilo enempilo futhi anciphise amathuba okuba nezifo, ukulimala nokukhubazeka kamuva empilweni. Ungumbhali we-blogger ozimisele futhi ongumbhali ozimele futhi uyakujabulela ukuchitha isikhathi ebhishi, ukuzivoxavoxa, ukuthatha inja yakhe ngokunyuka, nokudlala nomndeni wakhe.