Ungakuthola Kanjani Ukukhululeka Ezinhlungwini Zemuva Engezansi Ngokushesha

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Ubuhlungu obuphansi emuva buye baba yizinkinga ezivame kakhulu ezikhona phakathi kwabantu abadala ^[1] . Ngokusho kweNational Institute of Neurological Disorders and Stroke, cishe abantu abangamaphesenti angama-80 abadala baphathwa yizinhlungu ezisezingeni eliphansi ngesikhathi esithile empilweni yabo. Le ndatshana izokwazisa ukuthi ungakuthola kanjani ukukhululeka ezinhlungwini ezisezingeni eliphansi ngokushesha.

Ubuhlungu obuphansi emuva bunezinhlobo ezintathu - ezinzima, ezingapheli nezingamahlalakhona. Uma ubuhlungu buhlala izinsuku ezimbalwa kuya emavikini ambalwa, bungobuhlobo obunzima. Uma ihlala amasonto ama-4 kuya ku-12, khona-ke imvelo ayipheli. Uma ubuhlungu buqhubeka isikhathi esingaphezu kwamasonto e-12, khona-ke kubuhlungu obungapheli obubuhlungu emuva.

Kunezizathu eziningana zokuthi kungani ubuhlungu obuphansi emuva buvela. Ingakhula ngenxa yenkinga yomgogodla, i-lumbar stenosis, i-sciatica, ukulimala kwe-disc nezinye izizathu eziningi ^[okubili] .

Ubuhlungu obubuhlungu obuphansi emuva buvame ukuphathwa ngamaphilisi ezinhlungu. Kepha uma kukhulunywa ngobuhlungu obungapheli beqolo, kunconywa ukuthi uthintane nodokotela. Kodwa-ke, noma ngabe unjani uhlobo lobuhlungu beqolo nazi ezinye izindlela zokunciphisa izinhlungu ezisezingeni eliphansi.

Ungakuthola Kanjani Ukukhululeka Kubuhlungu Obuhlungu Bokubuyela Emuva

1. Yenza izivivinyo ezilula

Ukugcina umzimba wakho usebenza ngokuzivocavoca umzimba okulula kuzonciphisa ukuqina kobuhlungu beqolo. Ukuzivocavoca okulula kwezinhlungu ezisezingeni eliphansi kungasiza ekuqiniseni imisipha yangemuva, yesisu neyomlenze futhi kuzokusiza nokuxhasa umgogodla wakho nokuqeda ukucindezeleka emisipheni nasemalungeni. Ngokuya ngocwaningo, izivivinyo ze-aerobic zobuhlungu obuphansi emuva zandisa izakhamzimba nokugeleza kwegazi kuya ezicutshini ezithambile ezingemuva, ngaleyo ndlela zisize ekwelapheni okusheshayo nasekunciphiseni ukuqina emhlane ongezansi ^[3] .

2. Nciphisa ukuphumula kwakho

Nciphisa ukuphumula kombhede wakho ube yisikhathi esifushane njengoba ukulala phansi amahora amade kungakhuphula izinhlungu zakho zasemhlane ^[4] . Ungaphumula amahora ambalwa lapho uzwa ubuhlungu obukhulu beqolo. Ngenkathi uphumule, yehlisa ubunzima emhlane wakho ngokubeka umcamelo phakathi kwamadolo akho lapho ulele ohlangothini olulodwa. Lapho ulele ngomhlane, beka imicamelo ngaphansi kwamadolo akho, nasesinqeni sakho, lapho ulele ngesisu. Ngale ndlela, uzothola ukukhululeka ezinhlungwini zangemuva ngokwemvelo.

3. Gcina ukuma okuhle

Ukuma okungahambi kahle kungaholela ezinkingeni zomgogodla. Isibonelo, ukuhlala isikhathi eside noma ukugoqa phambi kwekhompyutha kungacindezela imisipha yangemuva futhi lokhu kungaholela ezinhlungwini ezingemuva ^[5] . Ukucindezeleka kokuma okungalungile kungashintsha izici zokwakheka komgogodla. Lokhu kukhulisa amathuba emithambo yegazi exinene nezinzwa, izinkinga zemisipha, ama-disc namajoyinti. Ukuma kahle kubhekwa njengenye yezindlela ezingcono kakhulu zokunciphisa izinhlungu ezisezingeni eliphansi.

4. Ukwelashwa kokushisa nokubanda

Ukufaka amaphakethe ashisayo nabandayo ngenye indlela ngemuva kuzohlinzeka ukukhululeka ezinhlungwini zasemhlane ^[6] . Faka ukushisa imizuzu eyi-15 kuye kwengama-20 ngesikhathi, njengamaphakethe ashisayo, izindawo zokugeza ezishisayo nezihlambi ezishisayo. Futhi, faka amaphakethe abandayo, ngoba anciphisa ukuvuvukala emhlane ongezansi.

5. Qinisa imisipha yakho eyinhloko

Ukuqinisa imisipha yesisu kuzosiza ukudambisa izinhlungu zomgogodla. Lokhu kuzonciphisa ubunzima emisipheni engemuva engemuva ngakho-ke, kwehlise ubungozi bokulimala kwemisipha nokudwengula. Ukunika amandla imisipha yakho eyinhloko kungasiza ekuletheni ukukhululeka ezinhlungwini ezingemuva ezingemuva.

6. Khulisa ukuguquguquka

Uzibuza ukuthi ungabunciphisa kanjani ubuhlungu obuphansi emuva? Khulisa ukuguquguquka kwakho, ukuze umthwalo ulingane emzimbeni wonke. Ukuzivocavoca okwelula nokulinganisa kuzosiza ukwandisa ukuguquguquka futhi kunciphise ukungezwani emisipheni yangemuva ^[7] . Okunye kokuzivocavoca okwelulekayo kunwebeka nge-cobra, ukuma okuphumuzayo, i-piriformis ehleli phansi, njll.

7. Lala endaweni efanele

Ukulala endaweni engafanele noma kumatilasi amabi kungakhuphula izinhlungu zakho ezisezingeni eliphansi. Qiniseka ukuthi ugcina umgogodla endaweni eqondile ngenkathi ulele ^[8] . Indlela engcono yokwenza lokhu ukubeka umcamelo ngaphansi kwamadolo akho nokugcina umgogodla wakho uqonde. Umcamelo ubalulekile, njengoba usiza ukugcina lelo curve kumhlane wakho ophansi.

8. Yeka ukubhema

Ubuwazi ukuthi ukubhema kubangela izinhlungu ezisezingeni eliphansi? Lokhu kungenxa yokuthi, inenhlanganisela ebizwa ngokuthi i-nicotine enciphisa imithambo yegazi emincane futhi ikhawulele ukugeleza kwegazi liye ezicutshini nasemisipheni ethambile, iphinde ivimbele ukugeleza kwegazi kuye emisipheni engemuva ^[9] .

9. Gqoka izicathulo ezintofontofo

Gwema ukugqoka izicathulo ezinezithende eziphakeme noma izicathulo ezingalingani kahle ngoba zicindezela imisipha yangemuva neyomlenze okuqhubeka kubhebhethekise ubuhlungu beqolo. Ngokwe-International Journal of Scientific Study, ukugqoka izithende eziphakeme kuzoholela ezinhlungwini ezingemuva ^[10] .

Lapho Uzobona Udokotela

• Uma uzwa ubuhlungu obukhulu beqolo obibuhlungu obuba buhlungu ngisho noma ulele phansi.

• Ukulahlekelwa ukulawula isinye sakho

• Unenkinga yokuma noma ukuhamba

• Ukuzizwa ubuthakathaka futhi ndikindiki emilenzeni

1. [1]IGanesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Ukuqalwa Kwezinto Nezingozi Zezinhlungu Eziphansi Emuva ku-1,355 Abantu Abadala Abancane: Isifundo Esiphambanweni. Iphephabhuku le-Asian spine, 11 (4), 610-617.
2. [okubili]UShemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Uyini umthombo wezinhlungu ezisezingeni eliphansi? Ijenali ye-craniovertebral junction nomgogodla, 4 (1), 21-24.
3. [3]UGordon, R., noBloxham, S. (2016). Ukubuyekezwa okuhlelekile kwemiphumela yokuzivocavoca nokusebenza komzimba ku-non-Specific Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4 (2), 22.
4. [4]UWilkes M. S. (2000). Ubuhlungu obungapheli beqolo: ingabe ukuphumula kombhede kuyasiza? .I-Western magazine yezokwelapha, i-172 (2), i-121.
5. [5]ULis, A. M., Mnyama, K. M., Korn, H., & Nordin, M. (2006). Inhlangano phakathi kokuhlala nokusebenza kwe-LBP. Ijenali yomgogodla yase-Europe: ukushicilelwa okusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kanye ne-European Section yeCervical Spine Research Society, 16 (2), 283-298.
6. [6]UDehghan, M., noFarahbod, F. (2014). Ukusebenza kwe-thermotherapy ne-cryotherapy ekuqedeni izinhlungu ezigulini ezinezinhlungu ezibuhlungu eziseqolo, ucwaningo lwesivivinyo somtholampilo.I-Journal yocwaningo lomtholampilo nokuxilonga: JCDR, 8 (9), LC01-LC4.
7. [7]UBae, H. I., Kim, D. Y., & Sung, Y. H. (2017). Imiphumela yokwelula okumile usebenzisa umthwalo ezigulini ezibuhlungu ezisezingeni eliphansi ezine-tensor fascia lata efinyeziwe.
8. [8]UDesouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Imiphumela yesikhundla sokulala ezinhlungwini zasemuva kubantu abadala abasebenza ngokomzimba: Isifundo somshayeli esilawulwayo Umsebenzi, 53 (2), 235-240.
9. [9]I-Alkherayf, F., ne-Agbi, C. (2009). Ukubhema ugwayi kanye nobuhlungu obungapheli obuya emuva kubantu abadala. Imithi Yezokwelapha Neyophenyo, 32 (5), 360-367.
10. [10]I-Kumar NV, i-Prasanna C, i-Sundar VS, i-Venkatesan A. Izicathulo ezithende kakhulu Zibangela Ubuhlungu Besithende Nobuhlungu Basemuva: Inganekwane noma Iqiniso? I-Int J Sci Stud 20153 (8): 101-104.

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