Inhloso ye- ukuguquguquka komgogodla ukuthuthukisa ukuhamba, ukumunca imithelela kanye nokwandisa isisindo kanye nokugcinwa kwamandla. Abantu abaningi abanaki ukuguquguquka komgogodla futhi baqonde ukubaluleka onakho.
Ngakho-ke, kulesi sihloko sizokufundisa ukubaluleka kokuguquguquka komgogodla nokuthi yiziphi izivivinyo ongayenza ukuze uthuthukise ukuguquguquka emuva.
Ukubaluleka kokuguquguquka komgogodla
Uma sichaza okubaluleke kakhulu kwezingu-XNUMX ze-physiological curvatures ezakha ukuguquguquka komgogodla, siqala ukusuka phezulu kuya phansi komgogodla. Lawa amajika iii abaluleke kakhulu:
- La ukugoba kwentamo, eyaziwa ngokuthi i-cervical lordosis, i-curvature yesibili ekhula ngokuhamba kwesikhathi ekuphenduleni izidingo zokusebenza. Lokhu kugoba kwangaphakathi akukho ekuzalweni, kodwa kuvela lapho izingane ziqala ukuphakamisa amakhanda azo futhi zithole ukuma okuqondile.
- La i-kyphosis yomgogodla Okuyinhloko isho ijika elingaphandle elichezuka ku-eksisi emaphakathi yomzimba.
- La i-lumbar lordosis Kuwukugoba kwesibili okuvela lapho iqala ukuhamba, isondela e-eksisi emaphakathi yomzimba, futhi evame ukubonwa lapho izingane ziqala ukuhamba.
Ukuzivocavoca ukuthuthukisa ukuguquguquka komgogodla
Inhloso eyinhloko yalo msebenzi ukuthuthukisa ukuguquguquka komgogodla, ugxile ikakhulukazi esifundeni se-lumbar. Kunconywa futhi kubantu abazwa ubuhlungu obuphansi emuva noma i-lumbago. Ubuhlungu obuphansi emuva bungaba ngenxa yemithombo ehlukahlukene futhi kubalulekile ukukhomba imbangela ethile ukuze unikeze ukwelashwa okufanele futhi okuphumelelayo. Kunezici eziningana ezingaba nomthelela ebuhlungu obuphansi emuva, okuhlanganisa:
- Ezimweni ze-muscle contractures, imisipha eminingana efana ne-iliopsoas, i-quadratus lumborum, i-latissimus dorsi, i-gluteus ne-piriformis ingathinteka. Ukubhekana nalokhu, kuyadingeka ukubuyisela ithoni ye-muscle evamile futhi uphinde uthole ukuhamba komgogodla nokuguquguquka.
- Uma kukhulunywa ngezifo ze-rheumatic ezifana ne-osteoarthritis, i-arthritis ne-ankylopoietic spondylitis, Izinjongo eziyinhloko zigxila ekwelapheni ubuhlungu kanye nokuvimbela noma yikuphi ukwehla kokuhamba.
- Lapho i-nerve ye-sciatic ithintekile, isimo esaziwa ngokuthi i-lumbosciatica noma i-lumbosciatalgia siphakama, esihlotshaniswa ne-disc herniated.
- Kubantu abane-back ligament sprains, le ndlela ihilela ukwelashwa okuqondile ukubhekana nemigqa futhi kube lula ukubuyiswa kokuhamba.
Njengoba uqala ukufaka lezi zivivinyo ohlelweni lwakho, Kunconywa ukwenza umsebenzi ngamunye izikhathi eziningana. Khulisa kancane inani lokuphindaphinda njengoba ukhululeka kakhulu ngokuzivocavoca. Uma uqala uhlelo lokuzivocavoca ngenxa yobuhlungu obuqhubekayo beqolo noma ngemva kokulimala emuva, kuhle ukuthi uxhumane nodokotela womzimba noma omunye uchwepheshe wezempilo ukuze uqinisekise ukuthi imisebenzi oyenzayo ifaneleka futhi iphephile kulesi simo.
Ukunwebeka kwedolo kuya esifubeni
Yenza ukunwebeka kwedolo kuya esifubeni ukusiza ukukhulula ukungezwani nokucinana emhlane wakho ongezansi nasezinqulwini. Ngena endaweni yokulala amadolo akho egobile futhi amathe ezinyawo zakho aphansi phansi. Sebenzisa izandla zombili ukuletha idolo elilodwa esifubeni sakho futhi usebenzise ingcindezi. Hlanganisa imisipha yakho yesisu bese ucindezela ngokuqinile umgogodla wakho phansi. Bamba lesi simo imizuzwana emihlanu. Buyela endaweni yokuqala bese uphinda ukunyakaza okufanayo ngomlenze ophambene. Buyela emuva endaweni yokuqala. Ngokulandelayo, yenza isenzo esifanayo ngemilenze yomibili kanyekanye. Phinda ukunwebeka ngakunye izikhathi ezi-2 kuya kwezi-3. Okuhle wukuzama ukuqeda yonke inqubo yokuzivocavoca kanye ekuseni nakanye ebusuku.
I-Spinal Lumbar Stretch
Ngena endaweni yokulala amadolo akho egobile futhi amathe ezinyawo zakho aphansi phansi. Qinisekisa ukuthi amahlombe akho ahlala eqinile phansi njengoba kancane kancane uzungeza amadolo akho agobile ohlangothini olulodwa. Bamba lesi simo imizuzwana emi-5 ukuya kweyi-10. Kancane kancane buyela endaweni yokuqala. Phinda umsebenzi ngakolunye uhlangothi. Yenza ukwelula ngakunye izikhathi ezi-2 kuya kwezi-3. Noma nini lapho kungenzeka, yenza isethi ephelele yokuzivocavoca kanye ekuseni kanye kanye kusihlwa.
Ukuzivocavoca okuguquguqukayo endaweni ye-lumbar
Ngena endaweni yokulala amadolo akho egobile futhi amathe ezinyawo zakho aphansi phansi. Imisipha yomgogodla ehilelekile ukuphakamisa umhlane ophansi, okwenza ibanga phakathi kwawo nephansi. Bamba lesi simo imizuzwana emihlanu ngaphambi kokukhulula ukushuba. Inikeza ukwesekwa okugcwele emhlane wakho ngokucindezela inkaba yakho ibheke phansi. Bamba le ndawo eminye imizuzwana emihlanu ngaphambi kokuphumula. Phinda lokhu kulandelana. Qala ukuzijwayeza kwakho ngokuphindaphinda okuhlanu usuku ngalunye futhi kancane kancane uthuthuke ufinyelele inani eliphelele lama-30.
Ukuzivocavoca kwebhuloho lokuguquguquka komgogodla
Ngena endaweni yokulala amadolo akho egobile futhi amathe ezinyawo zakho aphansi phansi. Gcina ukuma okukhululekile kwamahlombe akho nekhanda, ngenkathi ngesikhathi esifanayo uvivinya imisipha yesisu kanye ne-gluteal. Phakamisa izinqulu zakho ukuze udale ukuqondanisa komugqa kusuka emadolweni akho kuya emahlombe akho. Zama ukubamba lesi simo ukuze uthole i-inhalations ejulile emithathu kanye nokukhipha umoya. Buyela endaweni yokuqala bese uphinda ukunyakaza. Qala inqubo yakho ngokuphindaphinda kahlanu ngosuku, ngokuqhubekayo ukhuphule inani uze uzuze ingqikithi engu-30.
ikati elula
Ngena endaweni yokuguqa izandla zakho namadolo phansi. Goba kancane kancane umgogodla wakho, uphakamisele isisu sakho esibhakabhakeni bese wehlisela ikhanda phansi. Ngemva kwalokho, Yehlisa kancane umhlane wakho nesisu uye phansi ngenkathi uphakamisa ikhanda lakho. Buyela endaweni yokuqala. Yenza lo msebenzi wokwelula izikhathi ezintathu kuya kweziyisihlanu, kabili ngosuku.
Uhlezi Ukwelula kwe-Spinal Lumbar
Ukuze wenze lokhu kunwebeka, thola isihlalo esingenazo izindawo zokubeka izingalo noma usebenzise isihlalo njengesihlalo. Qala ngokuwela umlenze wakho wesobunxele phezu kwesokudla sakho. Faka ingcindezi esuka endololwaneni yakho yesokudla ngokumelene nengaphandle ledolo lakho lesokunxele, uqale ukusonteka emzimbeni wakho ongenhla ngenkathi ngesikhathi esifanayo welulela ohlangothini olulodwa. Bamba lesi simo imizuzwana engu-10. Phinda ukunwebeka ngakolunye uhlangothi. Ukuze uthole imiphumela emihle, qedela lokhu kwelula izikhathi ezintathu kuya kweziyisihlanu ohlangothini ngalunye, kabili ngosuku.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokuthuthukisa ukuguquguquka komgogodla.