Sciatica Yoyambira Kumbuyo Kwambiri

Gwiritsani Ntchito Bwino Kwambiri Kubwerera Kumbuyo Kwathu

Zochita zolimbitsa thupi ndizochita zomwe mungathe kuchita kumbuyo kwanu kuti muthandize kupweteka kumbuyo kapena sciatica yomwe ili pambali yanu. Ntchitoyi ndi imodzi yomwe amagwiritsidwa ntchito ndi opaleshoni zamagetsi omwe amachita Mchitidwe wa McKenzie.

Ngati muli ndi ululu wopweteka kwambiri kapena sciatica, ndiye kuti mungatumizidwe mankhwala othandizira kuchepetsa ululu wanu ndikupangitsa kuti mutha kuyenda bwino.

Wodwala wanu wamaphunziro adzapangira zochitika ndikukuphunzitsani momwe mungakhalire ndi malo oyenera kuti muthandize kuthana ndi vuto lanu.

Ngakhale njira zochizira monga kutentha kapena ayezi zimakhala zabwino kwa nthawi yochepa, kuchita masewera olimbitsa thupi ndi kuwongolera pambuyo pake ndizo zida zanu zowonetsera mavuto anu nokha. Mwa kuphunzira zinthu zolondola zomwe mukuyenera kuchita (ndi zomwe simuyenera kuchita ), mukhoza kuthetsa vuto lanu mosiyana. Mwanjira imeneyo, ngati ululu wako wammbuyo ukugweranso mtsogolo, iwe udzadziwa choti uchite.

Kupitiliza Kuchita Zochiritsira mu Chithandizo cha Kubwerera Kumbuyo ndi Sciatica

Wodwala wanu wathanzi akhoza kukuthandizani kusankha pazochita zabwino kwambiri pa chikhalidwe chanu. Angathe kukuthandizani kuti mupite patsogolo mwazochita zanu moyenera. Kawirikawiri, ngati mwadzidzidzi mumamva kupweteka kwa msana, muyenera kuchita zowawa zapweteka . Zochita izi zimaphatikizapo kugona pansi pamimba mwako, kumangirira pamakutu ako, ndi kumangirira.

Ngati ululu wanu wam'mbuyo umakhala kumbali imodzi kapena kumbuyo kwa mwendo umodzi, muyenera kuyang'anitsitsa zizindikiro zanu kuti muwone m'mene amasinthira pamene mukuchita. Ngati ululu wanu ukuyamba , kapena kuchepa mwendo ndi chifuwa ndikusunthira pafupi ndi msana wanu, ndiye mukuchita masewero olimbitsa thupi anu.

Ngati makani akuthandizira koma sakuwongolera kupweteka kwanu, kapena ngati sangathe kuthana ndi ululu wanu, mungayesetse kuyesa makina anu m'chiuno . Izi zimathandiza kukhazikitsa mphamvu yotsutsana ndi msana wanu kuti muthandizire kupweteka kwanu ndikubwezeretsanso.

Ngati simukupambanabe, kuchepetsa, kapena kuthetseratu ululu wanu ndi makina osungunuka kuchokera pachipatala, ndiye kuti ndi nthawi yopita kumbali ya glide.

Momwe Mungachitire Zochita Zolimbitsa Thupi

1. Imani ndi thupi lanu mozungulira pakhoma ndi mapazi anu pafupi masentimita 12-18 kutali ndi khoma. Mbali yopweteka ya msana kapena mwendo wanu ayenera kukhala kutali ndi khoma.
2. Lembani mzere wanu umene uli pafupi ndi khoma ndipo muike kumbali yanu.
3. Tsatirani mapewa anu pakhoma.
4. Ikani dzanja lanu motsutsana ndi chiuno chanu chomwe chiri kutali ndi khoma.
5. Pewani pakhomo pang'onopang'ono kuti mulowe pansi pa nthiti yanu.
6. Gwirani malo otsiriza kwa masekondi 2-3, kenako pulumutsani pang'ono. Onetsetsani kuti musatuluke m'chiuno mwanu. Ingololani thupi lanu kuti likhale lopumula kotero kuti m'chiuno mwanu mupite kumalo oyambira.
7. Ndi kubwereza kokha, yesani kukankhira m'chiuno pafupi ndi khoma.
8. Mutangomaliza maulendo 10 a zojambula zam'mbali, pitani kutali ndi khoma musasunthike m'chiuno. Sungani pakhosi lanu mwachindunji pansi pa inu pamene mukuchoka pakhoma.

Kumbukirani kuyang'ana zizindikiro zanu pamene mukuchita zolimbitsa thupi. Kuyika kwanu kwa ululu wanu kumbuyo kwanu ndiko yankho lofunidwa. Ngati ululu wanu umachepa mwendo ndi chifuwa ndipo mukuwonjezeka m'mbuyo, pitirizani kuchita masewera olimbitsa thupi.

Mukamva kupweteka kwa miyendo, mutha kuleka kuchita masewero olimbitsa thupi ndikubwezeretsani nthawi yomweyo kuti muchotse ululu wanu wam'mimba. Wodwala wanu wathanzi angakuthandizeni kutsogolera kuti mumvetse zoyenera kuchita.

Bwanji ngati mbali yamagetsi ikuthandiza, koma kupita patsogolo kukulepheretsa?

Ngati mukuchita mbali yolimbitsa thupi ndipo zizindikiro zanu sizingayende bwino, mungafunikire kuyesa zolimbitsa thupi kuti mupeze mpumulo.

Kupita patsogolo kwa zochitikazo, pakadali pano, kukanakhala kupanga lumbar flxion ndi kutambasula kwina . Kachilinso, kukacheza kwa wodwala zakuthupi wanu kumaloko kungakuthandizeni kusankha ntchito yabwino yomwe mungachite kuti mukhale ndi chikhalidwe chanu.

Mbali ya lumbar yolimbitsa thupi ndiyo njira yabwino yodziyesera yokha kupweteka kwa msana wanu kapena kupweteka kwa mwendo komwe kungakhale kochokera ku msana wanu wamphongo. Ndizochita zosavuta kuchita, monga momwe zingakhalire paliponse khoma liripo.

Ngati muli ndi ululu wopweteka kwambiri kapena sciatica ndipo mukufuna kudzipangira nokha, perekani mbali. Onetsetsani zizindikiro zanu kuti muyambe kukambirana, ndipo fufuzani ndi dokotala wanu komanso wodwalayo kuti muonetsetse kuti ntchitoyi ndi yolondola.