eyodwa. Izinhlobo zobuhlungu beqolo
ezimbili. Izimbangela zobuhlungu beqolo
3. Nansi imikhuba emibi engabhebhethekisa ubuhlungu bakho emhlane:
Ezine. Amakhambi obuhlungu beqolo
Indlela yokuqeda ubuhlungu emuva? mhlawumbe ukugula okuvamile kodwa kungaba buthakathaka ngempela lapho kugadla. Eqinisweni, ubuhlungu beqolo buyisizathu esiyinhloko sokungabikho komsebenzi emsebenzini. Ubuhlungu be-back bungavela ngenxa yezizathu eziningi. Kungaba ngenxa yezizathu zezokwelapha noma ezihlobene nomsebenzi, ngenxa yokulimala kweminyaka phakathi kwezinye izinto.
Ingemuva lakhiwe imisipha, imigqa, imisipha, ama-disk, namathambo asekela imizimba yethu futhi asigcine sihamba kalula. Inkinga nganoma iyiphi yalezi zici ingaholela ebuhlungu emuva. Isibonelo, ukuvuvukala noma ukucasuka kwemizwa, ukucindezelwa kwemisipha noma ithambo, ukulimala kwe-disc kanye ne-ligament kungabangela ubuhlungu obukhulu.
Izinhlobo zobuhlungu beqolo
Ubuhlungu beqolo bungaba yizinhlobo ezimbili ezinzima futhi ezingapheli. Nakuba ubuhlungu obubuhlungu beqolo buyizikhathi ezithile futhi buhlala isikhathi esifushane, ubuhlungu obungapheli bokubuyela emuva ubuhlungu obungapheli obungase bukwehlise isikhathi esingaphezu kwezinyanga ezintathu. Ubuhlungu obuzwayo bungabekwa endaweni eyodwa noma busakazeke emhlane wakho. Kungaba bukhali noma buthuntu noma kube nomuzwa ovuthayo.Ngakho wazi kanjani ukuthi ubuhlungu bakho emuva bubucayi futhi budinga ukubhekwa udokotela? Nokho, uma ubuhlungu buthatha izinsuku ezingaphezu kwezintathu noma ezine futhi buba bubi kakhulu kancane kancane; uma kungadambisi ngababulali bezinhlungu, ukuvivinya umzimba, ukuphumula, amaphakethe ashisayo nabandayo noma ukuvivinya ubuhlungu emuva , kufanele ubone udokotela ngakho. Bonana nochwepheshe ngokushesha uma ubuhlungu buvela ngemva kokulimala noma ingozi; inzima ngokwanele ukuba ikuvuse ebusuku; kuhambisana nobuhlungu besisu, ukuba ndikindiki emilenzeni engezansi kanye ne-groin; imfiva; noma uma unenkinga yokukhipha umchamo noma ukuphuma amathumbu.
Udokotela wakho cishe uzothatha i-X-ray ukuze ahlole izinkinga zomgogodla, izimila kanye nokuphuka. Angase futhi atuse i-CT scan ezonikeza imininingwane eyengeziwe ngamathambo omgogodla wakho, noma i-MRI ukuze ihlonze ngokunembile isimo samadiski akho nezimpande zemizwa, izifo zomgogodla kanye nezimila.
Izimbangela zobuhlungu beqolo
Ukuqaqamba kweqolo kungabangelwa izizathu eziningi. Nakuba ubuhlungu bakho bomhlane bungase bubangelwe yisimo esibucayi sezokwelapha, izimbangela ezivame kakhulu zihlanganisa ukuphakamisa izinto ezinzima, ukuhlala okubi kanye ukuma , umatilasi onesigaxa onikeza ukusekela okumpofu kweqolo, ukujima okukhandlayo ejimini futhi, qagela ukuthi yini, ngisho nokubhema! Abesifazane banayo kubi kakhulu njengoba bebaningi ojwayele ukuphathwa yiqolo kunamadoda anamathuba okwanda ngokukhulelwa. Njengoba abaningi bethu beboshelwe emisebenzini yedeski esiphoqelela ukuba sihlale ezihlalweni usuku lonke ezihlinzeka ngokusekela okuncane kwe-lumbar, ubuhlungu obuhlobene nomsebenzi obuhlobene nomsebenzi buyinto evamile kakhulu namuhla.
Nansi imikhuba emibi engabhebhethekisa ubuhlungu bakho emhlane:
Ukungazivocavoca okwanele: Uzoba sengozini yokuqaqamba iqolo uma imisipha yakho yesisu ibuthakathaka. Umgogodla oqinile ubalulekile ukuze ube nesimo esihle futhi ngaleyo ndlela ubuyele emuva impilo . Ukuzivocavoca okuzoqinisa umgogodla wakho futhi kuthuthukise ibhalansi yakho kufaka phakathi i-Pilates, i-Yoga kanye ukuzivocavoca kwe-aerobic njengokubhukuda, ukuhamba, nokuhamba ngebhayisikili. Ngisho noma usuvele uhlushwa iqolo, into embi kakhulu ongayenza wukunganyakazi. Lokhu kuzosenza sibe sibi kakhulu isimo sakho ngoba umsebenzi uthumela igazi eliningi eligeleza endaweni ebuhlungu ngaleyo ndlela kunciphisa ukuvuvukala kanye ubunzima bemisipha . Ukuma okungekuhle: Ukuma okungalungile kungakhathaliseki ukuthi uhlezi noma umile kungase kucindezele imisipha yakho nomgogodla. Ngokuhamba kwesikhathi, lokhu kungashintsha ngisho nokuma komgogodla wakho okuholela ezinkingeni eziqhubekayo zasemuva. Yima ngamadolo agobile kancane futhi unyawo olulodwa phambi kolunye ukuze unciphise ubunzima emhlane wakho ophansi. Futhi ngenkathi uhlezi, qiniseka ukuthi izinqulu zakho ziphakeme kakhulu kunamadolo akho.
Ukuphakamisa okungalungile: Inombolo enkulu yokulimala emuva ibangelwa indlela engafanele yokuphakamisa. Lapho uphakamisa izinto ezisindayo, khumbula njalo umthetho wegolide othi kufanele ugobise amadolo akho ubhekise ikhanda lakho phansi futhi ubuyele emuva uqonde ukuze ugweme ukugoqa umhlane wakho. Ungasonti lapho uphakamisa.
Ukukhuluphala ngokweqile: Uma ukhuluphele, ikakhulukazi eduze kwesisu, isikhungo sakho samandla adonsela phansi siya phambili futhi sibeka ubunzima obuningi emhlane wakho. Isisindo esengeziwe singaba sibi kakhulu uma uhlushwa ubuhlungu obuphansi emuva .
Ukubhema: I-Nicotine ivimbela igazi elanele ukuthi lingafinyeleli kumadiski phakathi kwama-vertebrae futhi iwenza athambekele kakhulu ekugugekeni nasekudabukeni. Lokhu kuntuleka kwe-cushioning kungabangela ubuhlungu obukhulu emhlane. Ukubhema kunciphisa ukumuncwa kwe-calcium futhi kwenza ababhemayo bathambekele ku-osteoporosis ebangela ubuhlungu beqolo. Ukukhwehlela komuntu obhemayo okungapheli kungenza ubuhlungu beqolo bube bubi nakakhulu.
Ukushoda kokudla okunomsoco: Uma ukhona ukuntuleka kwe-calcium futhi uvithamini D , amandla akho ethambo azoba sengozini okuholela ekuphathweni kweqolo.
Amakhambi obuhlungu beqolo
Imithi: Kunenqwaba yezindlela zokwelapha udokotela wakho angase afune ukuzithatha kuye ngobunzima benkinga yakho. Angase anikeze imithi yobuhlungu efana ne-acetaminophen, ama-NSAID, i-oral steroids, izidakamizwa ze-narcotic, iziphumuli zemisipha, nama-anti-depressants ngemva kokuthatha amandla, izici zobungozi kanye nenkinga yakho ethile. Ngezinye izikhathi, imijovo ye-epidural ye-anti-inflammatory steroids inikezwa ubuhlungu obuphansi emuva. Abanye abantu, ezimweni ezingavamile, kungase kudingeke ukuthi bahlinzwe emuva uma bekuthola kunzima ukusebenza ngobuhlungu obukhulu.Ukuzivocavoca: Ukuzivocavoca emuva futhi ngezinye izikhathi, i-physiotherapy, iyadingeka ukwelapha izimpawu zobuhlungu emuva. Ukuzivocavoca okuhle kakhulu ngemuva kuyinhlanganisela ukuqeqeshwa kwamandla , ukwelula, kanye ne-cardio enomthelela omncane. Uma uzivocavoca okungenani kabili kuya kwezintathu ngesonto uzonciphisa amathuba okuba nobuhlungu beqolo ngamaphesenti angu-45. Ukuzivocavoca kuqinisa imisipha, kunciphisa ukucindezeleka futhi kukugcwalise ngama-endorphin wokuzizwa ujabule. I-Pilates ne-yoga kubhekwa njengento enhle kakhulu ebuhlungu beqolo. Ukwelula, ukuqinisa, nokuzivocavoca kwesisu okuyingxenye yendlela ye-Pilates kungakusiza unqobe ubuhlungu emuva. Ku-Yoga, i-Padahastasana pose kanye ne-Anuloma Viloma ziwusizo kakhulu.
Yenza kube lula ukubuza udokotela wakho ngaphambi kokuthi uqale nganoma yiluphi uhlobo lokuzivocavoca njengoba amanye angalimaza iqolo. Uma uthola ukuthi noma yikuphi ukuvivinya umzimba kubangela ubuhlungu imizuzu engaphezu kwe-15, kuyeke ngokushesha. Isibonelo, ukuthinta izinzwane ezimile kuqinisa imisipha yamadiski akho, imisipha ephansi emuva kanye namanyonga. Ngokufanayo, gwema ukuhlala-ups okubeka ingcindezi enkulu emgogodleni wakho; kanye nokuphakamisa umlenze okungenza ubuhlungu bakho bubi nakakhulu uma umgogodla wakho ubuthakathaka.
Zama ukuvivinya umzimba okufana nokungqubuzana okuncane okuqinisa imisipha yakho yomhlane nesisu; i-hamstring elula; udonga luhlala, lapho uslayida phansi odongeni kuze kube yilapho amadolo akho agobile futhi umhlane wakho ophansi ucindezelwe odongeni. Inja yezinyoni ilula, lapho uzimisa khona ezandleni nasemadolweni, qinisa i-abs yakho bese welula umlenze owodwa ngemuva kwakho, qinisa umhlane wakho ongezansi .
Ukuqeqeshwa kwamandla kungaba yinzuzo ebuhlungu obungapheli emuva kodwa kugweme uma ukhona ehlushwa iqolo elizumayo njengoba ukuqinisa imisipha yakho yangemuva kanye nemigqa kungenza kube kubi nakakhulu. Kungcono ukubuza udokotela wakho ukuthi yiziphi izivivinyo zokuqeqesha amandla eziphephile kuwe.
Shintsha ukuma kwakho kokuhlala: Ukusebenza isikhathi eside kukhompuyutha noma ukuzingela i-smartphone kungonakalisa umhlane wakho. Njalo qiniseka ukuthi umhlane wakho usekelwe ngokugcwele lapho uhlezi. Gwema ukuhlala onqenqemeni lwesihlalo sakho. Uma ungakabi naso, cela ihhovisi lakho isitulo esikunikeza ukwesekwa okwanele kwe-lumbar. Uma ungathathi izinyathelo zokulungisa ngesikhathi, ukuhlala kabi kungaholela ekucindezelekeni umhlane nentamo imisipha nemisipha. Zama lokhu kuvivinya umzimba olula: gobisa ikhanda lakho phambili nasemuva nasezinhlangothini kathathu ngosuku.
Ukwelashwa okushisayo nokubanda: Ukusebenzisa iphedi yokushisisa noma iphakethe elibandayo kuyaziwa ukukhulula ubuhlungu emuva izimpawu. Ungase futhi uzame ukushintshanisa phakathi kwakho kokubili. Uma uthola ukuthi ubuhlungu bakho bubi ikakhulukazi ekuseni, ungakwazi ukugijima i-pad eshisayo ngaphansi kwendawo ethintekile ukuze ukugeleza kwegazi kukhuphuke esifundeni futhi kunciphise ukuqina kwemisipha nobuhlungu.
Amamasaji: Amamasaji ayasiza ngempela uma kuziwa ekudambiseni ubuhlungu beqolo. Kwenyusa ukugeleza kwegazi emisipheni yakho ebuhlungu yasemhlane futhi ukunyakaza okupholile kwe-rhythmic massage kusiza ukuphumuza imisipha, kwehlise ukuqina futhi kukhuthaze umzimba wakho ukuthi ukhiqize ama-endorphin azizwa ejabule - izibulali-zinhlungu zemvelo ezisiza ekwehliseni ubuhlungu bakho. Vele uqinisekise ukuthi umeluleki wakho we-massage uqeqeshiwe ukuze angagcini enza umonakalo omkhulu kunokuhle. Amafutha abalulekile e-lavender kufanele abhujiswe endaweni ethintekile okungenani kathathu ngosuku. Kuzosiza ekudambiseni izinhlungu nama-muscle spasms. Amanye amafutha anenzuzo ahlanganisa amafutha e-peppermint , amafutha e-castor kanye Amafutha e-Olive .
Umculo nokuhleka: Amakilabhu okuhleka angacasula ngempela abantu abangekho kuwo; Kodwa-ke, uma uke wahlushwa izinkinga zasemuva, ungase ufune ukujoyina enye yazo. Ukuhleka kukwenza ukhiqize ama-endorphin adambisa izinhlungu kuyilapho ukhulula ingcindezi futhi uphumule. Zama nokuphefumula okujulile ukuze uthole imiphumela engcono. Lokhu kuwusizo kulabo abakuthola kunzima ukwenza izivivinyo ezikhandlayo. Umculo, njengohleko, nawo ukhipha ama-endorphin okuzizwa kahle futhi ucwaningo lubonise ukuthi lungaphinda luthuntubeze ikhono lakho lobuchopho lokucubungula ubuhlungu. Ngokocwaningo, ukulalela ihora lomculo opholile nsuku zonke izinsuku eziyisikhombisa kuholela ekwehleni kwezinhlungu ezingapheli ngo-21%.
Shintsha ukuma kwakho kokulala: Ukulala kumatilasi omubi onganikezi ukwesekwa kwe-lumbar kungakunikeza icala elibi lobuhlungu beqolo. Tshala imali kumatilasi aqinile akukhalisa ngenkathi usekela umgogodla wakho ngenkathi ulele. Uma eyakho iqolo liyavimbela wena lapho ulala efulethini ngomhlane wakho, uqashe noma uthenga kanye nombhede olungisekayo ongakwazi ukuwulawula ube endaweni ekhululekile kakhulu kuwe.
Uma ukhetha ukulala ngomhlane, gcina umcamelo ngaphansi kwamadolo akho ukuze umgogodla wakho uthole ukwesekwa. Uma ulala ngohlangothi, draw up uguqile ubeke umcamelo phakathi kwamadolo akho futhi uma ulala ngesisu, kufanele ubeke umcamelo ngaphansi kwesisu sakho nezinqe ukuze umhlane wakho ungacindezeli.
Shintsha indlela yakho yokuphila: Kungase kuzwakale sengathi siyashumayela kodwa ukuguqulwa kwendlela yokuphila kwenza umehluko omkhulu uma kuziwa ekwehliseni izinhlungu emuva noma ukunqanda izinkinga zeqolo. Okokuqala yeka ukubhema; Qala ukuzivocavoca futhi ukuncipha emsimbeni .
Qala ukubhukuda: Ukubhukuda kuwukuzivocavoca okumangalisayo lapho ungathola khona izinzuzo zokuzivocavoca ngaphandle kobuhlungu. Ukuzivocavoca kwe-aerobic okubhukuda kusebenza amaphaphu akho nenhliziyo futhi kukusize wehlise isisindo. Ngobuhlungu, amachibi ashisayo azokunikeza ukukhululeka okukhulu. Vele uqiniseke ukuthi awusonti umzimba wakho ngenkathi ubhukuda.
Idla okunempilo: Khulisa ukudla kwakho kwe-calcium futhi uthathe izithasiselo uma kunesidingo uma ungezwani ne-lactose ukuze ugweme ukukhumuzeka kwamathambo. Zihlolele ukuntula uvithamini D futhi uqale uhlobo lwezithako zokudla ngemva kokubonisana nodokotela wakho uma untula kukho. I-Vitamin B 12 inganciphisa amavithamini amaningi atholakala ephumelelayo ekudambiseni ubuhlungu beqolo kanye nezimpawu zayo. Amavithamini B12 kanye namaVithamini C, D, no-E aziwa ngezindawo zawo zokulwa nokuvuvukala kanye ne-analgesic. Qiniseka ukuthi ukudla kwakho kunokuningi kwalokhu.
I-Ayurveda itusa i-fenugreek ngezici zayo zokulwa nokuvuvukala neziqeda ubuhlungu. Mis ithisipuni lempushana ye-fenugreek engilazini yobisi olushisayo noju oluncane ukuze uthole ukunambitheka futhi uliphuze njalo ebusuku. I-Turmeric exutshwe nobisi izokunikeza izinzuzo ze-curcumin elwa nokuvuvukala. Ungase futhi uzame ukuphuza amanzi ashisayo anejusi yejinja kanye ne-basil eno-a noju. Ubuwazi ukuthi ukufaka unamathisele kagalikhi endaweni ethintekile imizuzu engama-20 kunciphisa izinhlungu? I-selenium ne-capsaicin zisebenza kahle ngempela. Zama ukuhlafuna ama-pods amabili kagalikhi njalo ekuseni.
Ukwengeza, dla ukudla okufudumele kuphela, ngoba i-Ayurveda ikholelwa ukuthi ukufaka izinto ezibandayo kwandisa i-vata dosha eholela ebuhlungu. Futhi, gwema izinongo ezinamandla nopelepele okungaholela ekungalinganini kwe-vata. Gwema ukuvuvukala ukwandisa ukudla okunjengoshukela, ama-carbohydrate acolisisiwe, imikhiqizo yobisi kanye nenyama ebomvu engenza ubuhlungu bakho bube bubi nakakhulu. Faka izithelo nemifino eminingi, inhlanzi, amantongomane, neyogathi ekudleni kwakho.
Izithombe: I-Shutterstock
