Izindlela ze-5 Zokulwa Nobuhlungu Bemithambo Yezinhlungu Ekukhulelweni

-Delile

• Amasu wokulwa ne-sciatica ekukhulelweni
• Ungayivimbela kanjani i-sciatica ekukhulelweni

I-Sciatica ivamile ekukhulelweni, njengoba isisindo sesisu sigcwalisa umgogodla kanye ne-disc intervertebral, engacindezela i-nerve ye-sciatic. Ubuhlungu beqolo bungaba buhlungu ngemuva kuphela, bungaba bukhulu ngokuhlala noma ukuma endaweni efanayo isikhathi eside, futhi buvame ukuba bucayi ngemisebenzi yasekhaya.

Ubuhlungu bungatholakala kuphela ezansi ngemuva, buzibonakalise ngendlela yesisindo noma ukuqina, kepha futhi bungakhanya buye emilenzeni. Isici sobuhlungu singashintsha futhi, futhi owesifazane angathola ukuzwa okuhlabayo noma okushisayo, okungakhipha emlenzeni wakhe.

Uma lezi zimpawu zikhona, udokotela obelethisayo kumele aziswe ukuze akwazi ukukhombisa isidingo semithi, kepha imvamisa amasu okungewona owokwelapha athola imiphumela emihle kakhulu.

Amasu wokulwa ne-sciatica ekukhulelweni

Ukuze unciphise i-sciatica ekukhulelweni kunganconywa:

1. I-Physiotherapy: kungasetshenziswa amadivayisi afana ne-TENS ne-ultrasound, amasu wezandla namasu okukhohlisa, ukusetshenziswa kweteyipu yeKinesio, ukusetshenziswa kwezikhwama zokushisa, ezinciphisa ubuhlungu nokungahambi kahle, zithuthukise ukujikeleza kwegazi, zilwe nokuqaqamba kwemisipha. Ezikhathini ezingaphandle kwenkinga ye-sciatica, izivivinyo zingenziwa ukuqinisa imisipha yangemuva;
2. Ukubhucungwa: ukubhucungwa okuphumuzayo kusiza ekunciphiseni ukungezwani emhlane nasemisipheni ekhazimulayo, okungahle kube kubi kakhulu ukucindezelwa kwemizwa ye-sciatic, kodwa-ke umuntu akufanele abhucabhuze ngokweqile isifunda esiyimbumbulu njengoba kungakhuthaza ukusikwa kwesibeletho. Ngakho-ke, ukuze kuphephe kakhulu kunconywa ukwenza i-massage kwabesifazane abakhulelwe;
3. Ukucindezela okufudumele ngemuva kwemizuzu engu-20-30: yehlisa imisipha, yehlisa ukuncipha kwemisipha nokwanda kokujikeleza kwegazi, yehlisa ubuhlungu nokungahambi kahle;
4. Ukuthena: kulinganisa amandla anqwabelene futhi kungasiza ekunciphiseni izimpawu ze-sciatica, ikakhulukazi uma isetshenziswa ngokuhlangana nezinye izinhlobo zokwelashwa;
5. Ukwelula: kufanele yenziwe, okungcono kabili ngosuku, ukugxila emisipheni yangemuva, ezinqeni nasemilenzeni, okunganciphisa ukucindezelwa kwemizwa.

Ukunakekelwa kwezimo eziphuthumayo kufanele kufunwe uma kunezinhlungu eziya ziba zimbi kuphela, noma ngabe ulandela imihlahlandlela engenhla, futhi lokho kuyaqhubeka noma ngesikhathi sokuphumula nangemva kokuphumula.

Bheka ukuthi yini enye ongayenza ukulwa nobuhlungu emuva emuva kokukhulelwa kule vidiyo:

Ungayivimbela kanjani i-sciatica ekukhulelweni

Ukugwema ukuvuvukala nobuhlungu bezinzwa zesayensi ngesikhathi sokukhulelwa, kubalulekile uku:

• Zijwayeze ukuvivinya umzimba njalo ngaphambi nangesikhathi sokukhulelwa. Izinketho ezinhle ukuzilolongela umdanso, i-Yoga, i-Clinical Pilates noma i-Hydrotherapy, isibonelo;
• Ukugwema ukungazuzi ngaphezu kwe-10 kg ngesikhathi sokukhulelwa nakho kubalulekile, njengoba uthola isisindo esithe xaxa, kukhula nethuba lokucindezelwa kwemizwa ye-sciatic nokuvuvukala.
• Gqoka ibhande elikhulelwe ukusiza ukuthuthukisa ukuma nokugwema ukulayisha ngokweqile umgogodla wakho.
• Gcina umgogodla wakho umile lapho uhleli, uhamba, umile, futhi ikakhulukazi lapho uphakamisa izinsimbi phansi.

Uma uqala ukuzwa noma yibuphi ubuhlungu noma ukungaphatheki kahle emgogodleni wakho we-lumbar, kufanele uthathe ithuba lokuphumula, uhlale endaweni enethezekile isikhathi esithile. Kodwa-ke, ukuphumula ngokuphelele akubonisiwe futhi kungashubisa isimo. Ngesikhathi sokulala, kunconywa ukusebenzisa umcamelo phakathi kwemilenze yakho lapho ulele ngohlangothi, noma ngaphansi kwamadolo akho lapho ulele ngomhlane. Bona ukuthi yisiphi isikhundla esihle kakhulu sokulala ngesikhathi sokukhulelwa.