Kungani Umhlane Wami Ophansi Uba Buhlungu Lapho Ngihlala Futhi Ngingabudambisa Kanjani Ubuhlungu?

-Delile

• Izimbangela zobuhlungu obuphansi emuva lapho uhleli phansi
• ISciatica
• Idiski ye-Herniated
• Uhlobo lwemisipha
• Isifo se-degenerative disc
• I-spinal stenosis
• Ukuma komzimba
• Ukungabi sesimweni
• Ezinye izimo zezokwelapha
• Ubuhlungu beqolo obuphezulu lapho uhleli
• Isikhundla esihle sokuhlala sobuhlungu obuphansi emuva
• Amakhambi asekhaya wezinhlungu ezisezingeni eliphansi lapho uhleli
• Ukwelula nokuzivocavoca umzimba
• Ipulangwe
• Inja yenyoni
• I-arch
• Ukwelashwa
• Ukubonana nodokotela nini
• Ukuthatha
• Ukuhamba Okungqondo: Ukugeleza kwe-Yoga Minute ye-15 yeSciatica

Noma ngabe ubuzwa njengobuhlungu obubukhali, obushisayo noma obubuhlungu, izinhlungu ezisezingeni eliphansi kungaba ibhizinisi elibucayi. Abantu abadala abane kwabahlanu bayabhekana nakho kwesinye isikhathi noma kwesinye.

Ubuhlungu obuphansi emuva buchazwa njengobuhlungu kuma-vertebrae aqokwe i-L1 nge-L5 - lawa ahlanganisa ingxenye yomgogodla egobele ngaphakathi esisekelweni.

Isizathu esivamile sokuthi umhlane wakho ungalimaza kusuka ekumeni okubi ngenkathi uhleli. Ukuhlala endaweni ethambile noma egujiwe kungabeka ubunzima kuma-discs - amakhushini agcwele uketshezi avikela amathambo omgogodla ekuzihlikihleni ndawonye.

Lokhu kungahle kube kubi kakhulu yisimo sezempilo esiyisisekelo. Ake sihlole izimbangela ezingaba khona zobuhlungu beqolo obuzwayo ngenkathi uhleli nokuthi yini ongayenza ngakho.

Izimbangela zobuhlungu obuphansi emuva lapho uhleli phansi

Akubona bonke ubuhlungu emuva obufanayo, futhi kunezimbangela eziningi ezingaba khona.

ISciatica

I-Sciatica ibhekisela ebuhlungwini besibindi se-sciatic, esigijima phansi kwesisekelo somgogodla ngemuva kwemilenze yakho. Kungabangelwa izimo ezahlukahlukene, kufaka phakathi i-bone spur emgogodleni.

Ubuhlungu bungaba yinoma yini kusuka ekuzweleni okubuhlungu kuye kokuzwakala njengokushaqeka kukagesi. Ukuhlala isikhathi eside kungenza kube kubi kakhulu, kepha imvamisa uzoba naso ohlangothini olulodwa.

Idiski ye-Herniated

Ubuhlungu emhlane wakho ophansi kungenye yezinto zokuqala ozohlangabezana nazo uma une-disc ye-herniated. Ingcindezi kwi-disc yakho ibangele ukuthi iphume ngaphandle kokuma kwayo okujwayelekile.

Lokhu kubeka intambo yomgogodla nezinzwa endaweni, kubangele ubuhlungu ngisho nokuba ndikindiki.

Abantu abadala bavame ukuthola i-disc ye-herniated njengengxenye yemvelo yenqubo yokuguga. Kungenzeka futhi njengomphumela wokuwa, ukuphakamisa okuthile ngendlela engafanele, noma ukulimala kokunyakaza okuphindaphindayo.

Uhlobo lwemisipha

Ukucindezela kwemisipha emhlane ongezansi kubizwa nangokuthi lumbar strain. Kwenzeka lapho welula ngokweqile noma usonta umhlane wakho ngokweqile.

Uma unenkinga yemisipha, ungahle uzwe ubuhlungu obudlulela phansi ezinqeni kodwa hhayi emilenzeni. Ukucindezela kuzokwenza nomhlane wakho uqine futhi kube nzima ukuhambisa.

Ngenkathi abantu abaningi belulama ekucindezelekeni kungakapheli inyanga eyodwa, futhi ingaba yinkinga eqhubekayo uma kungenxa yokungahlali kahle kokuhlala futhi ungathathi zinyathelo zokukulungisa.

Isifo se-degenerative disc

Lapho amadiski aphakathi kwamathambo omgogodla ongezansi elimele, sibizwa ngokuthi yi-lumbar noma i-degenerative disc disease.

Ama-disc ayancipha kubantu asebekhulile, futhi ukulimala kungadala ukuthi i-annulus fibrosis idabuke. I-annulus fibrosus yilokho okuphethe i-nucleus pulpous, isikhungo esithambile sediski ngayinye, endaweni.

Lapho le ngxenye yediski ikhala, i-disc ayikwazi ukuziphilisa ngoba ayinalo igazi eliningi. Izinto ezithambile ezisenkabeni zingashiya imingcele yazo ejwayelekile. Ingaphuma ibuyele emuva futhi icindezele impande yezinzwa, okuholele ebuhlungwini obudlulela ezinyeni.

Yize abanye abantu abanesifo se-disc degenerative bengenazo nhlobo izimpawu, ubuhlungu bungaba bukhulu impela emhlane ongezansi, ezinqeni, nasemathangeni, futhi kungahle kube kubi kakhulu lapho ugoba noma uhleli.

I-spinal stenosis

Amathambo asemgogodleni ngalinye linembobo phakathi eyenza ipayipi okugijima kulo umgogodla. Lokhu kuxhumanisa izinzwa emzimbeni wakho wonke nobuchopho bakho.

Uma leyhubhu ingabanzi ngokwanele, intambo iyakhanywa futhi ingadala ubuhlungu, ubuthakathaka, noma ukuba ndikindiki. Lokhu kubizwa ngokuthi yi-spinal stenosis.

I-spinal stenosis ingaba ngumphumela wokulimala, isifo samathambo, isimila noma ukutheleleka. Abanye abantu bazalwa benomgogodla omncane womgogodla.

Ukuma komzimba

Ukuma okungalungile ngenkathi uhleli noma umile kungasiza ekunciphiseni izinhlungu emuva. Ukweqa phambili kakhulu noma ukuncika emuva kakhulu kungadala izinkinga.

Noma izinhlungu zakho zangemuva zingabangelwa ukuma kabi, zingenziwa zimbi kakhulu ngakho.

Ukungabi sesimweni

Imisipha yakho eyinhloko ifaka lezo ezisemaceleni akho nasemhlane, okhalweni, esiswini nasezinqeni. Uma lezi zibuthakathaka, kungenzeka zingasekeli umgogodla wakho ngokwanele, okuholele ebuhlungu.

Ukuzilolonga nokuzivocavoca nge-aerobic kungasiza kakhulu ekusizeni ukuqinisa umnyombo wakho. Lokhu kufanele kunciphise ukungakhululeki kwakho ngokunciphisa izinga lobunzima emhlane wakho.

Ezinye izimo zezokwelapha

Kwesinye isikhathi iqolo lakho elingezansi lingalimaza ngenxa yesinye isimo. Lokhu kungafaka amatshe ezinso, ukukhishwa kwe-gallbladder, futhi ezimweni ezingavamile, isimila noma inkinga ngomthambo wakho omkhulu wesisu.

Ubuhlungu beqolo obuphezulu lapho uhleli

Abantu abaningi buzwa ubuhlungu ezintanyeni zabo nasemhlane ongaphezulu ngenxa yokwehla phambili ngenkathi behleli ukubheka isibonisi sekhompyutha noma isibonisi sefoni. Yize kuyenga ukukhasa ubukele ithelevishini amahora amaningi, lokhu futhi kungaphonsa kalula umhlane wakho ngaphandle kokuqondanisa.

Lowo muzwa ongakhululekile wokuqina lapho ekugcineni unyakaza noma usukuma ukushela okuthile.

Isikhundla esihle sokuhlala sobuhlungu obuphansi emuva

Ukuma okungcono kwenza umehluko.

Kungenzeka abazali bakho noma othisha bakuxwayise ukuthi uhlale kahle lapho useyingane, futhi ngesizathu esihle.

Ukuhlala endaweni eyodwa isikhathi eside akunampilo. Ukwenza ngomhlane wakho oyindilinga phambili, uwele ohlangothini olulodwa, noma ukuncika emuva kakhulu kungabeka ingcindezi ezingxenyeni zomgogodla wakho isikhathi eside. Lokhu kungaholela ebuhlungwini, nakwezinye izindaba.

Ukukusiza ukuthi uhlale uqonde, misa umzimba wakho kulayini oqondile ongacabanga owelula ubude bomhlane wakho, uphume ekhanda lakho, uze ufike ophahleni. Gcina izinga lamahlombe akho futhi ungavumeli i-pelvis yakho ijikeleze iye phambili. Ukwenza kanjalo kubangela ijika kumhlane wakho ophansi.

Uma uhlala uqonde mpo, uzozwa okuncane kokwelula kwakho emuva futhi kukhulise.

Amakhambi asekhaya wezinhlungu ezisezingeni eliphansi lapho uhleli

Ngaphezu kokuthuthukisa ukuma kwakho lapho uhleli, zama lezi zindlela zasekhaya zezinhlungu ezisezingeni eliphansi:

• Shintsha isikhundla sakho. Cabanga ngedeski elimile noma elenzelwe i-ergonomically ukukusiza ugcine ukuma okuhle ngokukuvumela ukuthi ulungise ukuphakama kwesiqapha sakho.
• Faka isicelo seqhwa. Ukubanda kusiza ukunciphisa ukuvuvukala okungathinta emuva kwakho. Shiya iphakethe leqhwa cishe imizuzu engama-20, bese ulisusa. Ungakwenza lokhu njalo ngehora noma ngaphezulu.
• Sebenzisa iphedi yokufudumeza. Ngemuva kokuthi noma yikuphi ukuvuvukala kulawulwa (cishe amahora angama-24 noma ngaphezulu), abantu abaningi bathola ukushisa kuthoba. Iphinde ikhuthaze ukwelashwa ngokuletha igazi emhlane wakho.
• Thatha imishanguzo yokuthenga. Ukudambisa izinhlungu njengezidakamizwa ezingezona ukuvuvukala (ama-NSAID) kunganciphisa ukungakhululeki nokuvuvukala.
• Sebenzisa ukwesekwa. Ukubeka ithawula eligoqiwe noma umcamelo okhethekile we-lumbar phansi komgogodla wakho lapho uhleli kuzokusiza ukhumbule ukuhlala uqonde futhi ukukunikeze ukuzinza okuthile.
• Thola ukubhucungwa. Lokhu kungasiza ukukhulula futhi uphumule imisipha eqinile.
• Cabanga nge-yoga. I-Yoga yaziwa ngekhono layo lokwelula nokuqinisa umzimba. Izinhlelo eziningi zivumela ukuguqulwa kokubukeka njengoba kudingeka.

Ukwelula nokuzivocavoca umzimba

Kunokuzivocavoca okuningana okuzokusiza ukuqinisa iqolo lakho eliphansi. Zama lezi zivivinyo ezintathu zokwelula ukusiza ukwenza umqolo wakho uqine futhi ube nethoni elingcono:

Ipulangwe

1. Ngena endaweni ye-pushup ngezingalo zakho phansi.
2. Ukugcina izindololwane zakho zihambisana namahlombe akho, phakamisela phezulu ezingalweni nasezinzwaneni zakho, ugcine umqolo wakho uqonde nezindololwane zakho phansi.
3. Bamba imizuzwana embalwa, bese uzithoba phansi.

Inja yenyoni

1. Thola izandla zakho namadolo, ugcine umhlane wakho uqonde.
2. Nweba umlenze owodwa nengalo ebhekene ngqo iqonde.
3. Bamba imizuzwana emihlanu, bese uyaphumula.
4. Shintsha omunye umlenze nengalo.

I-arch

1. Lala ngomhlane ngezingalo zakho ezinhlangothini zakho.
2. Kancane kancane phakamisa izinkalo zakho usebenzisa umhlane wakho, izinqa, nemisipha yesisu.
3. Bamba imizuzwana emihlanu, bese uphumule.

Ukwelashwa

Odokotela bangancoma ukwelashwa okulandelayo kwezinhlungu ezisezingeni eliphansi:

• ukwelashwa ngokomzimba, esiza ukwakha amandla emisipha ukuxhasa umhlane wakho
• izinzwa ezivimbela izinzwa nemijovo ye-steroid ukudambisa izinhlungu
• ukutshopa futhi ukwelashwa kwe-laser, okungadambisa izinhlungu ngaphandle kokuhlinzwa

• Ukubonana nodokotela nini

  Ngenkathi izinhlungu ezisezingeni eliphansi zivame ukuqeda ukuzivocavoca nokuhlala kangcono, kufanele ubone udokotela uma:

  • ubuhlungu buyaphikelela futhi akubonakali ukuthi buba ngcono
  • unenkinga noma uba ndikindiki emhlane noma emilenzeni
  • unomkhuhlane
  • ubuthakathaka ngokungajwayelekile
  • ulahlekelwa umsebenzi wesinye noma wamathumbu
  • ulahlekelwa isisindo

  Lezi zimpawu zingakhombisa isimo esibi okufanele silungiswe ngokushesha.

  Ukuthatha

  Ubuhlungu obuphansi emuva buyinkinga ejwayelekile, kanti ngenkathi kungenzeka ukuthi buba bucayi njengoba sikhula, kunezinto esingazenza ukuvikela nokuqinisa imihlane yethu.

  Yize kuyinkambiso engokwemvelo yokufuna ukuphumula imihlane yethu ngokuhlala kunokuma, ezimeni eziningi kukuma okungalungile kokuhlala okunomthelela enkingeni.

  Ukukhumbula ukugcina indawo efanelekile yokuhlala, ukugcina imisipha eyinhloko ithoni ukusekela umgogodla, nokubona udokotela lapho inkinga inzima noma iphikelela kuzosiza ukugcina umqolo wakho usesimweni esihle kakhulu.

  Ukuhamba Okungqondo: Ukugeleza kwe-Yoga Minute ye-15 yeSciatica