Kupitiliza Kuchita Zochita Zotheka Kubwerera Kumtima ndi Sciatica

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Yambani Kutenga Sciatica Yanu ndi Kubwerera Kwambiri

Ngati muli ndi ululu wopweteka kwambiri kapena sciatica, funso limene mungakhale nalo ndilo, " Ndiyenera kupewa chiyani, ndiyenera kuchita chiyani, ndipo ndiyenera kuchita liti?" Zikuwoneka kuti pali mankhwala ambirimbiri opweteka kwambiri, komanso zozizwitsa zosiyanasiyana zomwe zingathetsedwe kuti zithetse vuto lanu. Zochita zina ndikuthandizira kulimbitsa msana wanu, pamene zina zimakonza kusintha kwa msana wanu.

Ngati mutatumizidwira kwa wodwala zakuthupi pa ululu wanu wam'mbuyo, iye angakuphunzitseni momwe mungapezere ndi kusunga malo abwino . Njira yowonongeka ndi njira yophweka yophunzitsira nokha udindo umene ukuyenera kukhala nawo kuti ukhale ndi mgwirizano woyenera wa msana

Wodwala wanu wathanzi angagwiritsenso ntchito njira zothandizira kuti athe kuchepetsa ululu wanu. Ngakhale kuti izi zingamve bwino, chenjezo liyenera kugwiritsidwa ntchito; zambiri mwa mankhwalawa sizinatsimikizidwe kuti zimachepetsetsa ululu-ndikuziletsa.

Opaleshoni ya thupi yophunzitsidwa mu njira ya McKenzie ndi akatswiri pankhani yothandizira anthu okhala ndi ululu wam'mbuyo ndi wa pakhosi. Ngati mungapeze wothandizira ovomerezeka mu McKenzie Method, iyeyo angayesetse bwinobwino vuto lanu ndikukuphunzitsani zozizwitsa zomwe zingathe kuthetsa ululu wanu ndikuthandizani kuti mubwerere kuntchito yanu yapitayi.

Iyi ndi pulogalamu yochita masewera olimbitsa thupi yomwe imagwiritsidwa ntchito pochiza ululu wochepa komanso sciatica, kapena kupweteka kwa mmapazi komwe kumachokera kumbuyo kwako. Amatchulidwa ngati kupititsa patsogolo. Yambani ndi masewera olimbitsa thupi nambala imodzi, ndipo mupite patsogolo ngati mukufunikira kupyolera mu zochitikazo. Mwina simukuyenera kuchita zonsezi, koma ngati oyamba akulephera kukupatsani mpumulo wokwanira ku ululu wanu, yesani yachiwiri, ndi zina zotero.

Kodi Ndingadziwe Bwanji Ngati Kuchita Zovuta Kwambiri Kumbuyo Kumeneko N'koyenera Kwanga?

Ngati mukukumana ndi ululu kumbali kapena kumbuyo kwanu, yesetsani kuchita masewero olimbitsa thupi ndikuyang'ana zizindikiro pamene mukuchita masewera olimbitsa thupi. Yang'anani pa centralization , yomwe imachepa pamlendo kapena kupweteka kwa ntchafu ndi kuwonjezeka kwa kupweteka kwa mmbuyo. Zomwe zimachitika pamene mukuchita masewera olimbitsa thupi ndi chizindikiro chabwino ndipo zimasonyeza kuti zochitikazo ndizo zolondola zomwe mukuchita.

Ngati zizindikiro zanu zowonjezereka, silingathe kuikapo mbali, kapena kuika pang'onopang'ono pang'ono, pitirizani kuchita ntchito zotsatirazi m'ndandanda. Yesani kuchita masewera olimbitsa thupi, ndipo yang'anani kusintha kulikonse kwa zizindikiro zanu. Kumbukirani ululu umene umayenda pafupi ndi msana wanu ndi chizindikiro chabwino.

Musanayambe kuchita masewera olimbitsa thupi lanu, ndibwino kuyang'ana ndi dokotala kuti mutsimikizire kuti masewera olimbitsa thupi ndi abwino. Wodwala wanu wam'deralo akhoza kukuthandizani kusankha zoyenera pa zochitika zanu.

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Zolemba Zowonongeka, Zowonongeka, ndi Ups Ups

Ngati mukudwala ululu msanga , muyenera kuyeserera kozizira koyamba. Lembani m'mimba mwanu kwa mphindi zingapo, kenaka limbani pamakona anu kwa mphindi imodzi kapena ziwiri. Onetsetsani zizindikiro zanu kuti muzitsatira.

Pambuyo pa mphindi zingapo pompano, yesani pang'ono . Yesani kusunga mchiuno ndi kubwerera momasuka pamene mugwiritsa ntchito manja anu kuti mupitirize kumangirira. Yesetsani kuyesetsa mpaka momwe mungathere kuti mubwezeretsenso chikhomodzinso cham'mbuyo. Dzifunseni nokha, "Pitirizani, pitirizani, mopitirira" pamene mukukweza. Sungani msana wanu wonse, kupweteka kwaulere, kuyenda kosiyanasiyana. Pangani mobwerezabwereza katatu ndikuyang'anira zizindikiro zanu.

Ngati kupweteka kwanu sikukudziwika bwino ndi zochitika zolimbitsa thupi, mungafunikire kupitabe ku zochitika zotsatirazi

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Limbikani ndi Malo Otsatira a Hips

Makina opangira chiuno ndi malo omwe mumakhala m'chiuno mwanu. Kuti muchite izi, yesetsani kumbali yanu ndikusuntha m'chiuno mwanu. Kaŵirikaŵiri, anthu amapindula ndi kusuntha m'chiuno kumbali yowawa.

Pamene chiuno chanu chitayika kumbali imodzi, yesani kukakamiza. Mungathe kuzindikira kuti simungathe kukanikiza momwe munachitira ndi nthawi zonse, koma yesetsani kukanikiza momwe mungathere. Onetsani mobwerezabwereza makina opititsa patsogolo omwe mumakhala nawo m'chiuno, ndipo muwone ululu wanu wa centralization. Ngati zizindikiro zanu zikupitirira, mungafunikire kuti mutenge gawo lotsatira pazomwe zikupita: Mbali ya lumbar imangoyima.

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Mbali ya Lumbar Imapitirizabe

Ngati makina osungirako ziphuphu atachoka ku malo sangathe kupereka mpumulo waukulu kapena kuika zizindikiro zanu pamagulu, muyenera kuyesa zolemba zanu.

Zochita izi zachitika poyima pafupi ndi phazi kuchokera khoma ndi mbali yanu yowawa kutali ndi khoma. Pewani paphewa lanu pambali ndi khoma lanulo mumalovu anu, ndipo pang'onopang'ono musakanize pakhosi lanu pansi pa nthiti yanu.

Pangani mobwerezabwereza katatu pambali, ndipo penyani kusintha kwa ululu wanu. Ngati ululu wanu ukupitirira kapena sutha kuikapo, yesetsani zochitika zotsatirazi: Kuthamanga kwa lumbar kutembenuka.

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Kutambasula kwa Lumbar Kutembenuza Kokongola

Kutambasula kwa nsanamira kumayambira kumbali imodzi. Kawirikawiri, mbali yanu yopweteka ili pansi patebulo. Lembetsani mwendo wanu pansi, ndipo tambani mwendo wanu wapamwamba kumbuyo kwa bondo lanu lakuya.

Gwiritsani dzanja lanu pamwamba pa phazi lanu la pamwamba, ndipo mutembenuze msana wanu kuti mapewa anu apamwamba apite kumbuyo kupita pansi. Gwiritsani ntchito malowa kwachiwiri kapena ziwiri, ndipo mubwerere ku malo oyamba. Bwerezerani mobwerezabwereza 10, ndipo penyani kusintha kulikonse kwa zizindikiro zanu.

Zilibe vuto? Muyenera kuyesa kupita patsogolo kwa lumbar . Onani gawo lomaliza la pulojekitiyi kuti mudziwe momwe mungayambire pazimenezo.

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Kujambula kwa Lumbar

Lumbar flexion kutambasula kumachitika mwa kungogona kumbuyo kwanu ndi mawondo onse akuyendetsa. Pang'onopang'ono bweretsani maondo anu kumbali yanu, ndi kumamatira pansi pa mawondo anu ndi manja awiri. Izi zimatsegula mabowo kumbali iliyonse ya msana wanu, ndikupatsani mitsempha kanyumba kakang'ono.

Pembedzani mowongoka kuti mutambasulire kumbuyo kwanu, ndipo gwirani ntchitoyi kwachiwiri kapena ziwiri. Kenako, kumasula pang'ono pang'ono kutambasula. Gwiritsani maondo anu pachifuwa kuti muyambe kubwereza katatu ndikuyang'anitsitsa kusintha komwe mukukumana nazo.

Mawu ochokera

Ngati muli ndi ululu wammbuyo, yang'anani ndi dokotala nthawi iliyonse pamene ululu wakupweteka kwambiri ukugwera nthawi zonse ndibwino. Kugwira ntchito ndi wodwala wanu kuti mudziwe kuti ntchito yomwe ikupita patsogolo ndi yabwino kwa chikhalidwe chanu chingakuthandizeni msanga kuthetsa ululu wanu ndi kubwerera kuntchito yanu yachizolowezi.