Iintlungu zangasemva zingenza naluphi na uhlobo lomsebenzi womzimba phantse lungenakunyamezeleka. Nanini na xa iintlungu zangasemva ziqiniswa kakhulu, ithuku lethu lokuqala kukuphumla. Ngelixa ingengombono umbi, ibuyisela umva ngaxa lithile. Kuyacetyiswa ukwazi imvelaphi yentlungu. Emva koko sixubusha i-stenosis yomlomo wesibeleko.
Kwiimeko zomthambo we-spinal stenosis, kuhlala kukho umgca ococekileyo phakathi komsebenzi olungileyo kunye nomsebenzi ongalunganga, kodwa apho intshukumo elungileyo inokuphucula kakhulu amandla kunye nokuzinza, intshukumo embi inokukhokelela ekunyukeni kweentlungu kunye noqhaqho. Kubalulekile ukwahlula phakathi kwezi zimbini.
Yintoni na?
I-Spinal stenosis ithetha nje ukunciphisa umgudu womgogodla kunye neendawo apho imithambo-luvo iphuma kumqolo. Igama elithi "stenosis" lithetha ukunciphisa. Yingakho kwii-MRIs ezininzi, sibona igama elithi "stenosis" okanye "utshintsho lwe-stenotic" kwingxelo. Ukuba kukho izithuba emgodleni ezimxinwa ngaphaya koko sinokuyiqwalasela "eqhelekileyo," i-radiologist iya kusebenzisa igama elithi stenosis.
Nangona kunjalo, oko akuthethi ukuba sine-spinal stenosis "yokwenyani", ehlelwa bubukho bezi mpawu zimbini zilandelayo:
- Iintlungu zomqolo eziba mbi ngakumbi xa sihamba kwaye simile, kodwa shwaka xa sihleli okanye silala.2
- I-Neurogenic Claudication: Igama elichaza intlungu ebuhlungu, edubulayo emilenzeni engezantsi eqhubeka ikhula ngakumbi xa ihamba kwaye imile, kodwa iyanyamalala xa sihleli.
I-Spinal stenosis yokwenyani ibangelwa kukucutheka ngokubanzi kwezithuba kumqolo apho imithambo-luvo idlula khona. Kunqabile ukuba nabani na ongaphantsi kweminyaka engama-50 afumane i-spinal stenosis yokwenyani.
Iimpawu
Iimpawu eziqhelekileyo ze-stenosis yomlomo wesibeleko zezi:
- Intlungu yentlungu
- Ubuhlungu kwingalo enye okanye zombini
- Imvakalelo yokurhawulwa kombane okanye ukuntyiloza okuphuma ngasemva xa sihambisa intloko
- Ukuba ndindisholo ezingalweni okanye ezandleni
- Ubuthathaka obuthile emilenzeni okanye ezinyaweni, ezinokudala iingxaki ezithile ngokuhamba kunye nokulinganisela
imithambo engavumelekanga
Kukho ukuzivocavoca kunye nokunyakaza okungakhuthazwayo kunye ne-spinal stenosis. Kukulungele ukuzithathela ingqalelo ukuze kungabi mandundu isilonda somlomo wesibeleko.
Ukwandiswa okugqithisileyo komqolo
Esinye sezona zilula eziqhelekileyo sivame ukwenza emva kwexesha elide lokuhlala okanye ukuhlanjululwa kukunyuka kwasemva, okanye ngokuchanekileyo, ukongezwa kwe-lumbar. Kubandakanya ukuma nkqo, ukubeka izandla esinqeni sakho, nokungqiyama ngasemva kangangoko unako. Kwezinye iimeko, olu hlobo lokunyanzeliswa ngasemva kwe-vertebrae lunokunceda ukwenza indawo yentambo yomgogodla ngokukhupha ezinye zezicubu ezivuthayo.
Nangona kunjalo, kwiimeko ezininzi, kubangela iimpawu ezimbi kunye neentlungu ezininzi. Ukuba sivame ukufumana intlungu engakumbi kunye nokuqina emva kokwandiswa komva, siya kuzama ukuphepha eso sandiso, kwaye ngokubaluleke ngakumbi, siya kuzama ukuphepha nawuphi na umsebenzi ogqithisa umva, oko kukuthi nantoni na efuna ukuba sincike emva. Ukunyanzeliswa okunyukayo kunokunyusa ukuvuvukala.
hamba kakhulu okanye ubaleke
Eminye imithambo ye-spinal stenosis ibalulekile, kodwa uninzi, okanye uhlobo olungalunganga, lunokuba yingozi kwiintlungu. Ngelixa ukubaleka kunye nokubaleka kuthathwa ngokuba "lula" imithambo kwaye ihambelana nefuthe eliphantsi okanye elilula, ukubaleka kunye nokubaleka kufaneleka njengemithambo enempembelelo ephezulu, ngakumbi ukuba awukwazi ukufikelela kwindlela ethambileyo okanye yodongwe, kodwa endaweni yoko ujonge ukunyanzeliswa. baleka kwipavumente.
Ukwenzakala okuphindaphindiweyo emadolweni kunye nomqolo kungaphantsi kokufanelekileyo. Ngakolunye uhlangothi, ukuhamba ixesha elide, okanye imigama emide, kunokunyusa intlungu emva. Siza kuthathela ingqalelo ukuqala ngemigama emifutshane, enyamezelekayo ngakumbi kunye nokwenza ukonyuka okuthobekileyo kwisantya kunye nomgama ngaphandle kokuqala ukubaleka.
Izolula ezithile kunye nokuma
Ukwandiswa komqolo okukhankanywe ngasentla kukho kwiindidi zeendlela eziqhelekileyo kunye nokuzilolonga kwe-spinal stenosis, kubandakanya i-cobra, ibhulorho, imithambo esezantsi yomqolo ebandakanya i-hyperextension (njenge-Superman), kunye nokunye. .
Nangona ingumbono olungileyo ukomeleza izihlunu zakho ezisezantsi, kungcono kakhulu ukunqanda ukuguquguquka okanye ukwandisa umqolo wakho xa usenza njalo. Endaweni yoko, siza kujonga imithambo ye-isometric ejikeleza ukuzinzisa umva kunye nokuwugcina uqinile ngokuchasene namandla angaphandle.
ijikelezwe ngasemva
Izisindo zamahhala zinokuba luncedo olukhulu kumntu onentlungu emva, nje ngokuba siqeqesha kunye neengcali kwaye sifumene imvume yangaphambili evela kugqirha. Ukuzivocavoca okuthile kunokomeleza kakhulu izihlunu ezixhasa umqolo kwaye zenze kube lula ukugcina i-posture enempilo kwimisebenzi eyahlukeneyo kunye nezikhundla. Ukuzilolonga kwamahhala kunokunceda ukujongana nokungalingani kwecala elinye emzimbeni, njengamandla angalinganiyo emilenzeni, ezinqeni, emagxeni, nakwiingalo, ezinokuguqulela kwiintlungu ezininzi zangasemva.
Kodwa xa kwenziwa ngokungalunganga, ukuzivocavoca umzimba kwamahhala kunokukhokelela ekulimaleni. Umzekelo walo naluphi na umthambo ofuna i-hip joint, ukusuka kwimiqolo egobileyo kunye neempukane ukuya kwii-deadlifts. Nakuphi na ukujikeleza ngasemva kunokuphazamisa kakhulu imisipha ejikeleze umqolo kwaye kubangele amandla okucheba achaphazele umqolo kwaye achaphazele iidiski.
Ukuphumla kakhulu ebhedini
Kuyahenda ukuba ulale ebhedini xa kunokwenzeka, kodwa ukuphumla kakhulu ebhedini kuya kuba ne-atrophy yezihlunu kwaye ubeke uxinzelelo ngakumbi emqolo kwaye ube negalelo ekudumbeni.
Ukuhlala usebenza kunokuncedisa ukunciphisa intlungu kunye nokuphucula umgangatho wobomi, ngexabiso lemizuzu embalwa ngosuku oluchitha ukubila kunye nokuhamba.
ezemidlalo zoqhagamshelwano
Nangona kulungile ukuhlala usebenza, siya kuzama ukunamathela kwimidlalo ethintela impembelelo yequbuliso kunye noqhagamshelwano. Ubugcisa bokulwa, ibhola ekhatywayo yaseMelika, ibhola yomnyazi kunye nebhola ekhatywayo yimizekelo nje embalwa yemidlalo apho uqeqesho olusempilweni lunokukhawuleza lukhokelele ekukraleni okanye kukuqhekeka ngequbuliso, ngakumbi xa sidibana nabanye abantu.
Ukuzivocavoca okucetyiswayo
Le misebenzi siyifundisayo apha ngezantsi yenzelwe iinjongo zolwazi kuphela; azenzelwanga ukuba zibe "ngummiselo" we-spinal stenosis.
idolo ukwanga
Umxholo oqhelekileyo wokuzivocavoca ocetyiswayo kwi-spinal stenosis kukuba zonke zibandakanya ukuchasana nokwandiswa komgogodla: sibiza le ntshukumo ye-flexion.
Ukuzivocavoca kwe-Flexion kwi-spinal stenosis kudla ngokuvelisa iziphumo ezingcono kakhulu kunomsebenzi wokwandisa. Xa siwola imilenze yethu, i-pelvis iyajikeleza kwaye umqolo wethu uhamba kule ndawo iguquguqukayo. Oku kuvula izithuba ezimxinwa kumqolo kwaye kuvumela i-nerve pinched ukuba iphefumle ixesha elithile, ngokufanelekileyo ukukhulula iimpawu.
Flexion xa uhleli
Lo ngumsebenzi olungileyo we-spinal stenosis ukwenza uhleli esitulweni. Kwakhona, njengoko sincike phambili, siya kuvula izithuba zomqolo apho ii-nerves zidlula kwaye zivumele inkululeko engakumbi yokuhamba. Lo msebenzi ukwaluncedo kakhulu ekuthomalaliseni iintlungu zomqolo.
Lo msebenzi uyindawo yokunceda ngokukhawuleza kwi-spinal stenosis esinokungena kuyo ukuba iintlungu ziza ngokukhawuleza okanye ziba nzima kwaye sifumane indawo efanelekileyo yokuhlala.
Iimpundu zolula
Olu luhlu luya kunceda ukunyanga i-piriformis syndrome kunye nokukhuthaza ukukhululeka ngokukhawuleza kwi-piriformis syndrome. Lo msebenzi ungaphezulu kunomsebenzi womgogodla, kodwa unweba iqela le-muscle ngokusondeleyo kumqolo obizwa ngokuba yi "glutes."
Ezi zihlunu zihlala ziqinile kubantu abane-spinal stenosis kwaye zinokutyhala umnqonqo kwindawo ephantsi kakhulu.
I-hip flexor stretch
Kubantu abaninzi abane-spinal stenosis, i-posture inento ebizwa ngokuba yi-anterior pelvic tilt. Le yindawo ye-pelvic apho isitya se-pelvic sijonge phambili. Oku eneneni isikhundla esibi kumntu one-spinal stenosis; kwandisa ukwandiswa komqolo kwaye kuya kwandisa intlungu.
Ukuba sine-pelvic yangaphambili, i-hip flexors inokuba nzima. Ngokwelula i-hip flexors kunye nomsebenzi oboniswe ngasentla, sinokunciphisa i-pelvic yangaphambili kwaye sithathe uxinzelelo oluncinci kumqolo.