Konke Okufanele Ukwazi Ngokuphatha Nokuvimbela I-Pinched Nerve ku-Hip

-Delile

• Ngabe inzwa ecijiwe esinqeni izwakala kanjani?
• Amakhambi asekhaya
• Ukwehla kwepiriformis
• Ukuqinisa okuyisisekelo
• Ukuzivocavoca ngobumnene
• Ukuzijwayeza ukuma kahle
• Kufanele ngimbone nini udokotela?
• Ukubuyiselwa
• Ukuvimbela i-nerve pinch

Ukubuka konke

Ubuhlungu obuvela ku-nerve pinched ku-hip bungaba bukhulu. Ungaba nobuhlungu lapho unyakaza noma ungahamba nokuxhuga. Ubuhlungu bungazwakala sengathi buhlungu, noma bungasha noma buhhehle. Ungase futhi ube nobuthakathaka obungasabalalisa phansi umlenze wakho.

I-nerve pinched yenzeka lapho izicubu zicindezela emsipheni, zibangele ukuheha noma ngisho nobuthakathaka. I-nerve pinched in your hip ingabangelwa izinto ezahlukahlukene, kufaka phakathi:

• ukuhlala isikhathi eside
• ukukhulelwa
• i-disc ye-herniated
• isifo samathambo
• ubunzima bemisipha
• amathambo
• ukukhuluphala ngokweqile noma ukukhuluphala

Funda kabanzi ukuze ufunde kabanzi ngalesi simo nokuthi yini ongayenza ukuze udambise izinhlungu.

Ngabe inzwa ecijiwe esinqeni izwakala kanjani?

Inzwa ecindezelwe izwa yehlukile emhlane oqinile, yize izinhlungu nezimpawu ziyahlukahluka kubantu abahlukile. Imisipha ebanjiwe esinqeni ivame ukudala ubuhlungu emgodini. Kwesinye isikhathi ubuhlungu buphinde bukhanyise phansi kwethanga langaphakathi. Ingahamba iye emadolweni futhi.

Uma unesibindi esikhonjiwe okhalweni lwakho, ukuhamba kuzokwenza kubi kakhulu. Lapho wenza okwengeziwe, ubuhlungu kufanele bube bubi kakhulu. Ubuhlungu bungazwakala sengathi buba buthuntu noma kungaba ubuhlungu obubukhali, obuvuthayo. Ungase futhi ube nobuthakathaka obubuhlungu, ikakhulukazi ezinqeni, noma ukuzwa ukuzwa. Abanye abantu baphinde babone umuzwa oqinile.

Amakhambi asekhaya

Izinzwa eziningi ezicijile zixazulula zodwa futhi azidingi ukwelashwa. Kunamakhambi amaningi asekhaya ongazama, kodwa kusengcono ukuphinda uhlole nodokotela wakho kuqala. Bangakhipha ezinye izimo ezingadinga ukwelashwa okwehlukile.

Ukwelapha lesi simo ekhaya, qala ngokuphumula nangaphezu kwe-the-counter (OTC) imithi elwa nokuvuvukala, njenge-ibuprofen (Advil) noma naproxen (Aleve). Thola ukuthi kufanele uthathe nini ibuprofen noma naproxen.

Iqhwa nokushisa nakho kungasiza. Iqhwa linciphisa ukuvuvukala nokushisa kusiza ukujikeleza kwegazi lakho, okungasiza ukunciphisa izinhlungu. Okunye phakathi kwalokhu okubili.

Ngenkathi uphumule, gwema ukuhlala noma ukuma endaweni eyandisa ubuhlungu bakho. Lokho kungaba uphawu lokuthi ufaka ingcindezi eyengeziwe ku-nerve ochonyiwe. I-nerve pinched ingadala ubuhlungu obukhulu okhalweni, ezinqeni, nasemilenzeni.

Ungase futhi ukwazi ukwenza ukunweba okulula nokuzivocavoca umzimba ukusiza ukukhulula ingcindezi. Ungakwenza lokhu phakathi nezikhathi zokuphumula.

Ukwehla kwepiriformis

Ngokuya ngokuthi ubuhlungu bakho buphi, ezinye izindlela zingasiza. Lapho i-piriformis icinene, ingafaka ingcindezi emithanjeni. Ukwelula leyo ndawo, landela izinyathelo ezingezansi.

1. Thatha isihlalo imilenze igobile phambi kwakho.
2. Phumuza iqakala lohlangothi oluthintekile emadolweni ahlukile. Bese ulale phansi ngomhlane.
3. Goba umlenze wakho ongezansi ukuze ukwazi ukubamba idolo lakho ngezandla zombili.
4. Ngomusa donsela idolo emzimbeni wakho.
5. Ukukhulisa ukwelula, hambisa isandla sakho phansi ukuze ubambe iqakala lakho bese udonsa umlenze ngobumnene ubheke esinqeni esiphambene.
6. Bamba welule imizuzwana eyi-10.
7. Shintsha imilenze bese uphinda ukwelula.
8. Yelula kathathu ngomlenze ngamunye.

Ukuqinisa okuyisisekelo

Imvamisa, imisipha ecindezelwe okhalweni ibangelwa noma ikhuliswa ngumgogodla obuthakathaka, ngakho-ke ukusebenza ekuqiniseni isisu sakho nasemhlane kuyasiza. Ukuzivocavoca kweplank kuthinta wonke umnyombo.

Ukwenza ipulangwe:

1. Lala phansi esiswini sakho.
2. Beka izingalo zakho ziphansi phansi, izindololwane zakho ziqondaniswe ngaphansi kwamahlombe akho.
3. Gingqa izinzwane zakho ngaphansi ukuze amabhola ezinzwane zakho abe flat phansi.
4. Phusha ungene ezingalweni nasezinzwaneni zakho bese ubamba le ndawo imizuzwana engama-30. Umhlane wakho kufanele ucabalele, futhi umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye ezinzwaneni zakho.

Ukuzivocavoca ngobumnene

Ukuhlala usebenza kusemqoka ekugwemeni izinzwa ezicijile, ngakho-ke qiniseka ukuthatha amakhefu amaningi wokuma nokuhamba usuku lonke. Ungazama futhi lokhu kunwebeka kokukhululeka kobuhlungu be-sciatica.

Uma usebenza edeskini, thatha ikhefu elifushane lokuzelula njalo ngehora, noma ukhulume nomnyango wakho wezabasebenzi mayelana nokusebenzisa ideski lokuma. Uma uchitha ingxenye enkulu yosuku lwakho ezinyaweni zakho, qiniseka ukuthi ugqoka izicathulo ezinikeza ukusekelwa okuhle. Izicathulo ezifanele zingasiza ekwehliseni ingcindezi okhalweni nasemgogodleni.

Ukuzijwayeza ukuma kahle

Indlela ohleli futhi ume ngayo ingafaka ingcindezi eyengeziwe ku-nerve ochonyiwe. Izinguquko ezincane ekumeni kwakho zingasiza ukunciphisa ingcindezi futhi kudambise ubuhlungu bakho. Lapho umile, gxila ekusabalaliseni isisindo sakho ngokulinganayo ezinyaweni zombili, futhi ugcine amahlombe akho emuva. Ukuzijwayeza ukuma kahle ngenkathi uhleli, gcina izinyawo zombili phansi. Lokho kusho ukuthi kufanele ugweme ukuhlala nemilenze yakho iwele. Gcina umgogodla wakho uqonde futhi amahlombe akho ahlehla emuva ukuze ugweme ukuzingela ngaphezulu. Nawa amanye amathiphu wokuma okuhle ngenkathi uhleli.

Kufanele ngimbone nini udokotela?

Uma ubuhlungu bungakhululekile noma buhlale isikhathi esingaphezu kwezinsuku ezimbalwa, sekuyisikhathi sokubona udokotela wakho. Ngaphezu kokukhuluma nodokotela wakho, ungahle uthande ukuzama ukusebenza nodokotela wezokwelapha, i-acupuncturist, noma i-massage therapist. Ngokuya ngezincomo zakamuva ezivela ku-, izindlela ezifana nokubhucungwa umzimba, ukutshopa, ukushisa, noma ukuxhaphaza umgogodla kufanele zisetshenziswe ngaphambi kwemithi yezinhlungu ezisezingeni eliphansi.

Udokotela ongokomzimba naye angasiza. Abelaphi bomzimba bangakufundisa ukuzivocavoca ukuqinisa nokwelula imisipha ezungeze imizwa ecinizelwe.

Ukubuyiselwa

Ngokuvamile, izinzwa eziphiniwe zixazulula zodwa kungakapheli izinsuku noma amasonto ambalwa. Ungakwazi ukuthuthukisa inqubo yokutakula ngezindlela zokwelapha ekhaya, njenge:

• iqhwa nokushisa
• ukuzivocavoca nokuzelula
• imishanguzo yezinhlungu zasesitolo
• ukuphumula

Uma izimpawu zingathuthuki ngokwelashwa, noma uma ucabanga ukuthi ziya ngokuya ziba zimbi, khuluma nodokotela wakho.

Ukuvimbela i-nerve pinch

Ukuvimbela imizwa ephinyiwe okhalweni, qiniseka ukuthi unakekela imisipha yakho. Uma unomsebenzi noma umsebenzi wokuzilibazisa odinga ukuthi uphakamise imithwalo esindayo, khuthala ngokwengeziwe ngefomu elifanele. Khumbula lawa macebiso:

• Goba emadolweni, hhayi emuva.
• Cela usizo lapho uphakamisa izinto ezisindayo noma ezimise kabi.
• Gwema ukuphakamisa izinto ezisindayo ngenkathi ulimele, okungenza isimo sakho sibe sibi kakhulu.

Ezinye izindlela zokuvimbela okufanele uzicabangele ukugcina isisindo esinempilo nokuvivinya umzimba njalo. Ikakhulu, ukuqinisa imisipha yakho esemqoka neyasemuva kungasiza ekuvimbeleni ukulimala esikhathini esizayo.