Pulogalamu Yophunzitsa Zochita Zam'mimba

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Pulogalamu Yophunzitsa Zochita za Lumbar Spinal Stenosis

Ngati muli ndi lumbar spinal stenosis , mungapindule ndi chithandizo chamankhwala kuti muthandize kupweteka kwa msana ndi zizindikiro za m'mimba komanso kuti mupite patsogolo. Wodwala wanu wathanzi angagwiritse ntchito mankhwala osiyanasiyana ndi njira zosiyanasiyana kuti akuthandizeni kukhala bwino ndikukhala bwino kuti muzisangalala ndi ntchito zanu zachizolowezi.

Chimodzi mwa zinthu zofunika kwambiri zomwe muyenera kuchita ngati muli ndi spinal stenosis mukuchita nawo masewero olimbitsa thupi nthawi zonse. Pulogalamu yanu yochita masewera olimbitsa thupi iyenera kuganizira kusintha kusintha kwa msana wanu kuti muthe kupanikizika m'mitsempha ya msana. Izi zikhoza kuchepetsa kapena kuthetsa ululu wanu ndikuthandizani kuti muziyenda popanda zopweteka.

Gawoli ndi sitepe yochita masewera olimbitsa thupi kwa msana wamtsempha ndipo ndi ofanana ndi momwe wodwalayo angakufotokozereni ngati pulogalamu yapakhomo pakhomo lanu. Pulogalamuyi imayang'ana kubwezeretsa kuyenda kwa msana wanu ndikukuthandizani kuti mubwerere kuntchito yabwino komanso kuyenda.

Musanayambe izi, kapena pulogalamu yochita masewero olimbitsa thupi, yang'anani ndi dokotala kuti mutsimikizire kuti zochitikazo zili bwino kwa mkhalidwe wanu.

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Lumbar Extension yothandizira

Anthu ambiri omwe ali ndi mitsempha ya m'mimba amapindula ndi masewera olimbitsa thupi omwe amachititsa msana wanu kutsogolo, ndipo zambiri zomwe mukuchita pulojekitiyi zimawoneka pa kujambulidwa. Koma choyambirira, muyenera kuyesa kulumikiza kwazomwe mumalowera momwe akulimbikitsira ndi wodwala wamkulu wa mankhwala Robin McKenzie. Chifukwa chiyani?

Lumbar flexion imatsegula msana wanu ndipo imachotsa mitsempha yanu ya msana. Koma kachigawo kakang'ono ka anthu omwe ali ndi msana wamtsempha amapindula ndi kubwerera mmbuyo. Iwo amavomerezedwa kuti malowa akunyengerera mosamala motsutsana ndi mapulogalamu apamwamba a lumbar ndipo amawachotsa iwo pamtsinje wa msana. Izi zingathandize kuti mitsempha yanu ikhale yochulukirapo pang'ono.

Pochita masewerowa, imani ndi mapazi anu paphewa palimodzi, pondani kumbuyo kwanu ndi kuwerama kumbuyo. Gwira malo kwa masekondi pafupifupi 60. Udindo umenewu ukhoza kuwonjezera kuwonjezereka kwa ululu ndi kupweteka kwa m'mapazi. Kwa anthu ena, zizindikiro zimadutsa mkati mwa masekondi 60. Ngati izi zitachitika, yonjezerani zochitikazo ku pulogalamu yanu yakumunda yakumunda.

Ngati kulumikizana kwapachilombo komweko kumapangitsa kuwonjezeka kwa zizindikiro zanu zomwe sizikhala mu mphindi makumi asanu ndi limodzi kapena zisanu, ndiye kuti sizinali kwa inu ndipo ziyenera kuchotsedwa pa pulogalamu yanu yochitira kunyumba.

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Kujambula Lumbar mu Kunama

Kuyamba kupuma kwanu kwa msana kumapangitsa kuti thupi lanu liziyenda bwino . Kuti muchite izi, bwerani kumbuyo kwanu ndi mawondo anu atapindika. Pang'onopang'ono bweretsani maondo anu pachifuwa panu, ndipo muwagwiritse ndi manja anu. Gwiritsani ntchito malo otsekemera awa kwa mphindi ziwiri, ndiyeno kumasula mawondo anu ku malo oyamba.

Pangani zojambulajambula pakunamizira kubwereza katatu, ndipo pitirizani kuchita zochitika zotsatirazi.

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Anakhala pa Lumbar Flexion

Mukamaliza kupuma kwa lumbar mu supine, ndi nthawi yopanga zolimbitsa thupi kuti mukhale pansi. Kuchita kuvota kwa lumbar pokhala, khalani mu mpando wakhazikika ndi mapazi onse pansi. Pindani pang'onopang'ono ndikufikira pansi. Gwirani malo okonzeka kwathunthu kwa masekondi awiri. Ngati mukufunika kuwonjezera kuwonjezereka, gwirani makutu anu ndikupereka tani. Pambuyo pokhala udindo kwa mphindi ziwiri, kumasulidwa ndikubwezeretsanso, wokhala pansi.

Bwerezerani zojambula zokhala ndi lumbar zokhala ndi maulendo 10 mobwerezabwereza, kenako pitirizani kuchita masewero olimbitsa thupi.

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Kujambula kwa Lumbar

Kuima lumbar kuvomereza ndizochita masewera olimbitsa thupi kuti muzitha kuchiza msana wako. Kuti muchite masewera olimbitsa thupi, imani ndi mapazi anu pang'onopang'ono ndipo pang'onopang'ono mudzigulire patsogolo, kufikira pansi. Mukakonzekera kwa masekondi awiri kapena atatu, pang'onopang'ono mubwerere ku malo oimirira.

Bwerezani zochitika 10 nthawi.

Ntchitoyi ingagwiritsidwe ntchito kuthandizira kupweteka kwa msana ndi kumapazi komwe kungabwere pamene mukuyenda. Nthawi iliyonse pamene mumamva kupweteka kwakumbuyo kapena mwendo mukuyendayenda pamene mukuyenda, ingogwedezerani kutsogolo kuti mubwereze mobwerezabwereza kuti muthe kuchepetsa zizindikiro zanu.

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Kulimbikitsa Hip ndi Zolimbikitsa

Ngati muli ndi spinal stenosis, mukhoza kupindula ndi kulimbikitsidwa kwakukulu kuti muthe kusintha momwe minofu yanu imathandizira msana wanu. Kuthamanga kwachitsulo kumbuyo ndi ntchito yaikulu yomwe imagwiritsa ntchito minofu yanu ya m'mimba ndi minofu pamene ikuthandizani msana wanu.

Kuti muchite mwendo wachangu, bwererani kumbuyo kwanu ndi mawondo anu atawerama. Pewani msana wanu kumbuyo ngati kuti mukungoganizira msana wanu. Gwiritsani ntchito malowa kwa masekondi atatu, ndipo pang'onopang'ono mubwere ku malo oyambira. Bwerezani nthawi 10.

Nthawi zina, chiuno chomangirizira chingakhale kuti chikuthandizeni kukonza luso lanu loyenda ngati muli ndi msana wam'mimba. Yambani ndi miyendo yoyenda yowongoka, ndipo pitirizani kupita ku machitidwe opititsa patsogolo a hip . (Wodwala wanu wathanzi akhoza kukuthandizani kusankha zomwe mukuchita bwino kuti mukhale ndi chikhalidwe chanu.)

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Zochita Zolimbitsa Thupi

Lumbar spinal stenosis ndi chikhalidwe chomwe chimadza pang'onopang'ono. Mutha kuwona kuti kuyambira mukuyamba kwa zizindikiro zanu, mwachepetsetsa pang'ono ntchito yanu. Uku kuchepa mu ntchito kungapangitse chiwerengero chanu cha umoyo wa aerobic.

Mukakhala ndi zizindikiro za msana wam'mimba, mukhoza kuyamba kugwiritsa ntchito masewera olimbitsa thupi mumayendedwe anu. Kuyendayenda nthawi zonse ndibwino kwa anthu omwe ali ndi ululu wammbuyo, koma ngati zizindikiro zanu zimakulepheretsani kuyenda patali, mungafunike kuganizira njinga zamabasi kuti muthandizire kukula kwa thupi lanu. (Biking ndi yabwino chifukwa inu mwakhala pansi pamene mukukwera, ndipo izi zimapangitsa msana wanu kukhala wochezeka ndi stenosis.)

Pansi

Ngati muli ndi lumbar spinal stenosis, masewera olimbitsa thupi ayenera kukhala chimodzi mwa zipangizo zanu zothandizira zizindikiro zanu komanso kupewa matendawa. Pitani kuchipatala chanu kuti mukaphunzire machitidwe omwe mumakhala nawo, ndipo yambani pulogalamu yanu yochita masewera olimbitsa thupi pakhomo.

> Chitsime:

_{McKenzie, R., & May, S. (2003). Nthendayi yamagetsi yothandizira ndi mankhwala. (2 mphindi, Vol. 1). Waikanae: Spinal Publications New Zealand.}