Ubuhlungu beqolo bungenza noma yiluphi uhlobo lomsebenzi womzimba cishe lungabekezeleleki. Noma nini lapho ubuhlungu beqolo buqiniswa kakhulu, umuzwa wethu wokuqala ukuphumula. Nakuba kungewona umqondo omubi, ibuyisela emuva ngesikhathi esithile. Kuyancomeka ukwazi umsuka wobuhlungu. Okulandelayo sixoxa nge-stenosis yomgogodla wesibeletho.
Ezimweni zokuzivocavoca kwe-spinal stenosis, kuvame ukuba nomugqa omuhle phakathi komsebenzi omuhle nomsebenzi omubi, kodwa lapho ukunyakaza okuhle kungathuthukisa kakhulu amandla nokuzinza, ukunyakaza okungalungile kungaholela ebuhlungu obuningi, ngisho nokuhlinzwa. Kubalulekile ukuhlukanisa phakathi kokubili.
Kuyini lokhu?
I-Spinal stenosis imane isho ukuncipha komsele womgogodla kanye nezindawo lapho izinzwa ziphuma khona emgogodleni. Igama elithi "stenosis" lisho ukuncipha. Yingakho kuma-MRI amaningi, sibona igama elithi "stenosis" noma "izinguquko ze-stenotic" embikweni. Uma kunezikhala emgogodleni ezinciphile ngaphezu kwalokho esingakubheka "okuvamile," i-radiologist izosebenzisa igama elithi stenosis.
Kodwa-ke, lokho akusho ukuthi sine-stenosis "yeqiniso" yomgogodla, ehlukaniswa ngokuba khona kwezimpawu ezimbili ezilandelayo:
- Ubuhlungu beqolo oba bubi nakakhulu lapho sihamba futhi sima, kodwa buyanyamalala lapho sihlezi noma silele.2
- I-Neurogenic Claudication: Itemu elichaza ubuhlungu obufiphele, obudubulayo emilenzeni engezansi obuqhubeka nokuba bubi kakhulu lapho sihamba futhi simile, kodwa siyanyamalala lapho sihlezi.
I-Spinal stenosis yangempela ibangelwa ukuncipha okujwayelekile kwezikhala zomgogodla lapho imizwa idlula khona. Kuyivelakancane ukuthi noma ngubani ongaphansi kweminyaka engama-50 athole i-stenosis yangempela yomgogodla.
Izimpawu
Izimpawu ezijwayelekile ze-cervical spinal stenosis yilezi:
- Ubuhlungu bezinsizi
- Ubuhlungu engalweni eyodwa noma zombili
- Umuzwa wokushajwa kagesi noma ukuzwa okulumayo okuqhamuka ngemuva lapho sinyakazisa ikhanda
- Ukuba ndikindiki ezingalweni noma ezandleni
- Okunye ubuthakathaka emilenzeni noma ezinyaweni, okungadala izinkinga ngokuhamba nokulinganisela
ukuzivocavoca okungavunyelwe
Kukhona ukuzivocavoca nokunyakaza okunganconywa nge-spinal stenosis. Kungcono ukuwacabangela ukuze kungabi kubi kakhulu isilonda somlomo wesibeletho.
Ukunwetshwa ngokweqile kwengemuva
Esinye sezintambo ezivame kakhulu esivame ukuzenza ngemva kwesikhathi eside sihlezi noma sigwedla isandiso sokuma emuva, noma ngokunembile, isandiso se-lumbar esimile. Kuhilela ukuma uqonde, ukubeka izandla zakho okhalweni lwakho, nokuncika emuva ngangokunokwenzeka. Kwezinye izimo, lolu hlobo lokucindezela ngemuva kwe-vertebrae lungasiza ukwenza indawo yomgogodla ngokuxosha ezinye zezicubu ezivuthayo.
Nokho, ezimweni eziningi, kubangela izimpawu ezimbi kakhulu nobuhlungu obuningi. Uma sivame ukuzwa ubuhlungu obuningi nokuqina ngemva kokunwetshwa emuva, sizozama ukugwema lokho kunwebeka, futhi okubaluleke nakakhulu, sizozama ukugwema noma yimuphi umsebenzi owedlulela emuva, okungukuthi noma yini edinga ukuthi sincike emuva. Ukucindezelwa okwengeziwe kungakhuphula ukuvuvukala.
hamba kakhulu noma ugijime
Ezinye izivivinyo ze-spinal stenosis zibalulekile, kodwa eziningi kakhulu, noma uhlobo olungalungile, zingalimaza ubuhlungu. Nakuba ukugijima nokugijima ngokuvamile kuthathwa njengokuzivocavoca "okulula" futhi okuhlotshaniswa nomthelela ophansi noma omncane, ukugijima nokugijima kuvame ukufaneleka njengokuzivocavoca okunomthelela omkhulu, ikakhulukazi uma ungakwazi ukufinyelela kumzila othambile noma wobumba, kodwa kunalokho ubukeka uphoqelekile gijima endaweni egandayiwe.
Ukuhlukumezeka okuphindaphindiwe emadolweni nomgogodla kungaphansi kokufanelekile. Ngakolunye uhlangothi, ukuhamba isikhathi eside, noma amabanga amade, kungase futhi kukhulise ubuhlungu beqolo. Sizocabangela ukuqala ngamabanga amafushane, abekezeleleka kakhudlwana kanye nokwenyuka okunesizotha kwejubane nebanga ngaphandle kokuqala ukugijima.
Ukunwebeka nokuma okuthile
Isandiso sasemuva esishiwo ngenhla sikhona ezinhlobonhlobo zezindlela ezivamile kanye nokuzivocavoca komgogodla, okuhlanganisa i-cobra, ibhuloho, izivivinyo eziningi ezingemuva ezihlanganisa i-hyperextension (njengoSuperman), nokuningi. .
Nakuba kuwumqondo omuhle ukuqinisa imisipha yakho engemuva, kungcono kakhulu ukugwema ukugoba noma ukunweba umgogodla wakho lapho wenza kanjalo. Esikhundleni salokho, sizobheka izivivinyo ze-isometric ezizungeza ekuqiniseni ingemuva nokuyigcina iqinile ngokumelene namandla angaphandle.
ibuyiselwe emuva
Izisindo zamahhala zingaba usizo olukhulu kumuntu onobuhlungu beqolo, inqobo nje uma siqeqesha nochwepheshe futhi sithole ukugunyazwa kwangaphambili okuvela kudokotela. Ukuzivocavoca okuthile kungaqinisa kakhulu imisipha esekela umgogodla futhi kwenze kube lula ukugcina ukuma okunempilo emisebenzini ehlukahlukene kanye nezikhundla. Ukuzivocavoca kwamahhala kwesisindo kungasiza futhi ukubhekana nokungalingani kohlangothi olulodwa emzimbeni, njengamandla angalingani emilenzeni, ezinqulwini, emahlombe nasezingalweni, okungahumushela ebuhlungwini obuningi beqolo.
Kodwa uma kwenziwa ngokungalungile, ukuvivinya umzimba kwamahhala kungaholela ekulimaleni kalula. Isibonelo salokhu yinoma yikuphi ukuvivinya umzimba okudinga i-hip ehlangene, kusukela ekugobeni kwemigqa nezimpukane kuya ekuphakameni. Noma yikuphi ukuzungeza ngemuva kungaphazamisa kakhulu imisipha ezungeze umgogodla futhi kubangele amandla e-shear ukuthi athinte umgogodla futhi athinte ama-disc.
Ukuphumula kakhulu embhedeni
Kuyalinga ukulala embhedeni noma nini lapho kungenzeka, kodwa ukuphumula kakhulu embhedeni kuzonciphisa imisipha kuphela futhi kufake ingcindezi eyengeziwe emhlane futhi kubangele ukuvuvukala.
Ukuhlala usebenza kungasiza ekunciphiseni ubuhlungu futhi kuthuthukise izinga lempilo, ngezindleko zemizuzu embalwa ngosuku echithwa ukujuluka nokuhamba.
thintana nezemidlalo
Yize kukuhle ukuhlala simatasa, sizozama ukunamathela kwezemidlalo ezigwema umthelela ongazelelwe kanye nokuxhumana. I-Martial arts, ibhola lezinyawo laseMelika, i-basketball kanye nebhola likanobhutshuzwayo yizibonelo ezimbalwa zemidlalo lapho ukuqeqeshwa okunempilo kungaholela ngokushesha ekuklebhukeni noma ukuphuka okungazelelwe, ikakhulukazi lapho sihlangana nabanye abantu.
Ukuzivocavoca okunconyiwe
Izivivinyo esizifundisa ngezansi ezezinjongo zokwazisa kuphela; aziklanyelwe ukuba "imithi" ye-spinal stenosis.
ukwanga amadolo
Isihloko esivamile sokuzivocavoca okunconywayo kwe-spinal stenosis yukuthi zonke zibandakanya okuphambene nokunwetshwa komgogodla: sibiza lokhu kuguqulwa kokunyakaza.
Ukuzivocavoca kwe-Flexion kwe-spinal stenosis kuvame ukukhiqiza umphumela ongcono kakhulu kunokuzivocavoca okunwetshiwe. Lapho sigona imilenze yethu, i-pelvis iyajikeleza futhi umgogodla wethu uhamba kule ndawo egobile. Lokhu kuvula izikhala eziwumngcingo emgogodleni futhi kuvumela izinzwa ezipinkiwe ukuba ziphefumule isikhashana, kukhulule ngokuphumelelayo izimpawu.
Flexion lapho uhlezi
Lona umsebenzi omuhle we-spinal stenosis ongayenza uhlezi esihlalweni. Futhi, njengoba sincike phambili, sizovula izikhala zomgogodla lapho izinzwa zidlula khona futhi sizivumele inkululeko eyengeziwe yokuhamba. Lokhu kuvivinya umzimba kuhle futhi ukukhulula ubuhlungu emuva.
Lokhu kuvivinya umzimba kuyindawo yokusiza ngokushesha ye-spinal stenosis esingangena kuyo uma ubuhlungu buqhamuka ngokuzumayo noma buba bubi kakhulu futhi sithola indawo ekahle yokuhlala.
Izinqe zinwebeka
Lokhu kunwebeka kuzosiza futhi ukuphatha i-piriformis syndrome futhi kukhuthaze ukukhululeka okusheshayo ku-piriformis syndrome. Lokhu kuvivinya umzimba kungaphezu kokuzivocavoca komgogodla, kodwa welula iqembu lemisipha elihlobene eduze nomgogodla obizwa ngokuthi "ama-glutes."
Le misipha ivame ukuqina kubantu abane-spinal stenosis futhi ingasunduza umgogodla endaweni esengozini kakhulu.
Ukwelula kwe-Hip flexor
Kubantu abaningi abane-stenosis yomgogodla, ukuma kunento ebizwa ngokuthi i-anterior pelvic tilt. Lena indawo ye-pelvic lapho isitsha se-pelvic sitshekela phambili. Lokhu empeleni kuyisimo esibi kumuntu one-spinal stenosis; kwandisa ukunwetshwa komgogodla futhi kuzokwandisa ubuhlungu.
Uma sine-pelvic yangaphambili etshekile, ama-flexible e-hip cishe aqinile. Ngokwelula ama-hip flexors ngokuzivocavoca okuboniswe ngenhla, singanciphisa lokho kutsheka kwe-pelvic yangaphambili futhi sithathe ingcindezi encane emgogodleni.