I-lumbar yesihlanu, noma i-L5, ingenye yama-vertebrae emgogodleni we-lumbar. Nakuba kuyithambo futhi ayikwazi ukusetshenziswa ngokuqondile, ungasebenzisa imisipha ezungeze le vertebra, ikakhulukazi uma ufuna ukukhulula ubuhlungu emuva.
i-lumbar spine anatomy
Umgogodla wakho uyi-eksisi yomzimba, uvikela intambo yomgogodla kanye nezinzwa ezilawula ukuzwa. Iphinde inikeze ukwesekwa kwesakhiwo sokuma kwakho okuqondile, futhi ngokwenza kanjalo isekela cishe ingxenye yesisindo somzimba wakho.
Umgogodla womuntu unamathambo angu-33, noma ama-vertebrae, ngesikhathi sokuzalwa. Uma usumdala, unama-vertebrae angama-24 kuphela ngoba ama-vertebrae aphansi ahlangana ndawonye phakathi nenqubo evamile yokukhula.
Ayisikhombisa kulawa mathambo atholakala entanyeni noma emgogodleni womlomo wesibeletho. Amanye amathambo angu-12 angemuva nje kwesifuba, umgogodla wethoracic. Ama-vertebrae amahlanu okugcina atholakala emhlane ophansi futhi aziwa ngokuthi i-lumbar spine. I i-vertebra yesihlanu ye-lumbar ingaphansi komgogodla, ngaphezu nje kwe-sacrum nomsila.
Ubuhlungu ku-vertebra yesihlanu ye-lumbar kanye nobuhlungu obuphansi emuva, ngokuvamile, buvame kakhulu.
ubuhlungu L5
Ubuhlungu obuphansi emuva bungenzeka ngenxa yesifo, ukuvuvukala kwezinzwa noma ukucasuka, ukulimala kwethambo noma izicubu ezithambile, ukunyakaza okungavamile, ukutheleleka, noma izimila. Lezi zimbangela zivame ukuholela ebuhlungu obungapheli bokubuyela emuva, okuchazwa njengobuhlungu obunjalo ihlala amasonto angu-12 noma ngaphezulu. Ukuzivocavoca kungase kunikeze impumuzo ethile, kodwa ungase udinge nokunye ukungenelela, ngakho qiniseka ukuthi ukhuluma nodokotela futhi ulandele iseluleko sakhe.
Ubuhlungu obukhulu ku-lumbar spine bungase bubangelwe yi-a ukulimala, ingozi, noma izinguquko zomgogodla ezihlobene nobudala. Uma ugoba ngokushesha noma usonta ukuze uphakamise into esindayo, ungadonsa umsipha.
Ubuhlungu obuphansi emuva bungase bubonakale bubukhali futhi buhlaba, kodwa uma buhlala isikhathi eside, buvame ukuba buthuntu futhi bubuhlungu iphuma ezinqeni nasezinyaweni. Ngokuvamile kushube kakhulu ngemva kokuba uhlezi isikhashana futhi kungase kube kubi nakakhulu lapho uvuka ekuseni.
Indlela yokuphila yokunganyakazi ikwenza ube sengozini enkulu yokuthuthukisa ubuhlungu ku-vertebra yesihlanu ye-lumbar, kanye namanye ama-vertebrae e-lumbar. Lokhu kuyiqiniso ikakhulukazi uma uchitha ingxenye enkulu yesonto uzivocavoca kancane, kodwa uzivocavoce kakhulu ngezimpelasonto.
Yikuphi ukuzivocavoca okungcono kakhulu kwe-lumbar spine?
Awukwazi ukusebenzisa i-vertebra, kodwa ungakwazi ukuqinisa imisipha ezungeze umgogodla we-lumbar wesihlanu ukuze unciphise amathuba okuthi uzolahlekelwa ubuqotho futhi ubangele ubuhlungu. Uma wakha umsipha ukuze usekele i-lumbar yesihlanu, unciphisa izimfuno kule ngxenye yomgogodla. I-vertebra yesihlanu inomthelela omncane nokucindezeleka nsuku zonke.
Ucwaningo, olushicilelwe ku-Healthcare ngo-Ephreli 2016, lubonisa ukuthi uhlelo lokuzivocavoca olujwayelekile oluhlanganisayo amandla, ukuguquguquka kanye nokuqina kwe-aerobic Kunenzuzo ekubuyiseleni ubuhlungu obungapheli obuphansi emuva.
Un umgogodla oqinile isekela i-lumbar spine, ngakho ukuzivocavoca okuyisisekelo kungasiza. Ukuthuthukisa ukuguquguquka kwemisipha, ama-tendon, kanye nemigqa yangemuva kusiza ukuthuthukisa uhla lokunyakaza emhlane ophansi, kuhlanganise ne-L5 vertebra. Ukuzivocavoca kwe-Aerobic kwandisa ukulethwa kwezakhi kanye nokugeleza kwegazi ukuya emhlane ophansi, ukuphulukisa indawo ezungeze i-vertebra yesihlanu ye-lumbar.
Ucwaningo olubonisa ukuthi ukuqeqeshwa kokumelana kungathuthukisa amandla emuva, ukuguquguquka, ukukhuthazela, nokulinganisela kwanyatheliswa kumagazini we-spring 2014 we-Ochsner Journal. Ibuye ikhulise ubuqotho bezicubu ezixhumene ngaphakathi kwemisipha, ukujoyina uqwanga, imigqa, nama-tendon. Ukwengeza, ukuqeqeshwa kokumelana kungasiza ukwandisa ukuminyana kwamaminerali amathambo, kuvimbele ama-vertebrae abuthakathaka asengozini yokuphuka.
Ukuzivocavoca kwe-L5 vertebra
Ukubuyekezwa kwe-Ochsner Journal kuchaza ukuthi kokubili ukuvivinya umzimba okuyisisekelo nokuqiniswa kwe-lumbar extensor kuyasebenza ekuqiniseni umgogodla we-lumbar, ikakhulukazi indawo ezungeze i-vertebra yesihlanu.
ikati nenkomo
- Ngena kuzo zonke ezine izandla zakho ngaphansi kwamahlombe akho namadolo ngaphansi kwezinqulu zakho.
- Donsela isisu sakho phansi lapho uphakamisa isifuba sakho nomsila (inkomo).
- Gcoba umgogodla wakho, faka isilevu sakho phakathi, bese ufaka ithambo lomsila (ikati).
- Phinda izikhathi ezinhlanu kuya kweziyishumi.
Ukwelula kwe-Hip flexor
- Ngena endaweni yokuguqa unyawo lwakho lwesokudla lubheke phambili nedolo lakho lesokunxele kumata noma ithawula.
- Beka isandla sakho sokudla ngobumnene ethangeni lakho lesokudla.
- Phakamisa ingalo yakho yangakwesokunxele phezulu nangemuva, ugobe kancane umgogodla wakho.
- Bamba imizuzwana engu-20 ukuya kwangu-30.
Ukuma kwemfezi
- Lala kumata, ubheke phansi.
- Beka izingalo zakho eduze kwe-torso.
- Phakamisa ikhanda, isifuba namahlombe. Hlanganisa amahlombe akho ndawonye bese ugcine iziqongo zezinzwane zakho nethambo le-pubic licindezela kumata.
- Bamba isibalo esisodwa noma ezimbili bese uyakhulula.
- Phinda izikhathi ezingu-10 kuya kwezingu-20.
Ibhalansi yenja yezinyoni noma ikholomu
- Ngena unakane. Gcina ikhanda lakho lihambisana nomgogodla wakho futhi ugone ngesineke isisu sakho ngokumelene nomgogodla wakho.
- Phakamisa ingalo yakho yokunene phambi kwakho; ingalo engenhla ibekwe eduze kwendlebe.
- Phakamisa umlenze wakho wesokunxele emuva.
- Misa isikhashana ukubala noma okubili, bese ushintsha amalungu.
- Phinda kwesokunxele nakwesokudla izikhathi ezingaba ngu-10.
Superman
- Lala umata ubheke phansi.
- Yelula imilenze yakho ngemuva nezingalo zakho ziye phambili udlule ezindlebeni zakho.
- Dweba imisipha yesisu bese uhlanganisa amahlombe ehlombe.
- Hambisa ingalo yakho yesokudla nomlenze wesobunxele cishe ngo-5 cm ukusuka phansi.
- Bamba indawo kusukela kokuthathu kuya kweyisihlanu bese uphinda ngengalo yesokunxele nomlenze wesokudla.
- Phinda izikhathi ezingaba ngu-20.
Izinambuzane ezifile (dead-bug)
- Lala ngomhlane wakho ugobile amadolo akho kanye nezinsika zakho zihambisana naphansi.
- Hug imisipha yakho yesisu iqonde emgogodleni wakho.
- Nweba ingalo yakho yesokudla phezu kwekhanda njengoba wehlisa unyawo lwakho lwesokunxele ukuze uye phezulu nje ngenhla komhlaba, noma ukhahlela phansi ngobumnene.
- Buyisela lezi zitho endaweni yokuqala bese ushintsha izinhlangothi.
- Phinda izikhathi ezingu-10 kuya kwezingu-20.