i-sciatica iba yintlungu ephantsi ukuya ephakathi apho unqumla isinqe uye kufika enyaweni. Sisifo esenzeka kubantu abaninzi, ngoko ke ukuphumla kuba yimfuneko ukuze ukutshintshwa kwaso kusonjululwe. Ingxaki ivela xa kukho abantu abalandela inkqubo yezemidlalo kwaye banqume ukuphanda yeyiphi imithambo engavumelekanga kwi-sciatica.
Ukunyangwa kwe-Pharmacological ngokuqhelekileyo kumiselwe ukulwa nentlungu. Ukuba ufumana ubunzima kwi-sciatica ebukhali Ukuphumla ngokupheleleyo kuyacetyiswa apho umthambo uya kuqala ngobunono, de ukhokele ubomi obuqhelekileyo.
Yintoni i-sciatica?
I-Sciatica iyenzeka xa enye yeediski zomgogodla okanye ezinye izicubu ibeka uxinzelelo kwi-nerve ye-sciatic. Ngaphantsi kolu xinzelelo i-nerve ayikwazi ukusebenza kakuhle kwaye kulapho iphendula ngayo iintlungu eziphakathi ukuya kwezinzima Iqala esinqeni ize iye kuthi ga ezantsi ezinyaweni. Le ntlungu iphathwa ngokukrala, Nangona amaxesha amaninzi ayinayo impembelelo.
Izizathu ezinokwenzeka zale meko zivela kwi-disc ye-herniated, i-spinal stenosis, i-tight piriformis muscle, okanye xa kukho i-sacroiliac edibeneyo engafanelekanga. Kwezinye iimeko, ukubonakala kwayo neentlungu zayo zisenokuba zezokwexeshana, ekubeni kusenokwenzeka ukuba kungenxa yohlobo oluthile lokutsalwa okanye ukuma kakubi.
Kubalulekile ukulandela inkqubo kunye neengcebiso zokukhathalela umqolo wakho. Phakathi kwabo, kuphephe ukuphakamisa ubunzima kwaye uphephe ukujija umqolo wakho ngexesha le-4 yokuqala kwiiveki ze-6 emva kweentlungu ezibuhlungu ze-sciatica. Nje ukuba iintlungu zihambe, ungaqala ukuphila ubomi obuqhelekileyo, nokuba umthambo wezemidlalo unokuqalisa ukukhanya ukuya kumthambo ophakathi. Into ebalulekileyo kukuba ungahlali umile, ekubeni umsebenzi kunye nokunyakaza kubalulekile ukuba nje banokuvunyelwa.
Ukuzivocavoca okungavumelekanga kwi-sciatica
Xa uphethwe yile ntlungu yomqolo iqatha ukuba kukhanya ezantsi umlenze luphawu lokuba kukho undonakele. Ngokufanelekileyo, umphumo wayo ubhekiswa kwi-traumatologist ukwenzela ukuba iplate ingenziwa ngasemva, emagxeni nase-hip. Ukuba uziva le ntlungu inamandla, kukho uluhlu lweendlela zokuzivocavoca ezingakhuthazwayo.
Ii-sit-ups zakudala
Ukwenza lo msebenzi kufana nokunyanzela umqolo owenzakeleyo, apho kufuneka flex kwaye usebenzise uxinzelelo kwindawo. Ngowona mthambo umbi kakhulu onokwenziwa njengoko uxinzelelo lunokukhokelela kwiintlungu ezingakumbi.
umqolo
Lo msebenzi wenziwa kwakhona ngokunyanzelisa uxinzelelo kumqolo. Kufuneka Lala ngesisu imilenze yakho kunye neengalo zolule phambi kwentloko yakho. Emva koko, umva uya ku-arched, uphakamise iziphelo ukuze wenze umsebenzi. Ngaphandle kokungathandabuzeki, intshukumo yenziwa apho umva kufuneka unyanzeliswe, ngoko Ayikhuthazwa kwi-sciatica.
Yolula i-hamstrings
Ezi zihlunu zifumaneka kwithole, ngokukodwa kwi-tibia. Kukho imithambo apho kufuneka wolule ezi zihlunu, ngoko kufuneka nyanzela umva wakho ngasemva. Ngokukodwa, yonke into efuna ukunyanzeliswa kwi-pelvis, okanye ukujija kunye nokugoba umva akuvumelekanga ngokupheleleyo ukuzivocavoca xa uhlushwa yi-sciatica.
Umlenze uphakamisa xa ulele
Olu hlobo lokuzivocavoca luboniswa xa ufuna qinisa izihlunu zesisu kunye nomqolo ophantsi. Ukuhamba kwayo kubandakanya ukulala emqolo kwaye uphakamise imilenze yomibini ukwenza lo msebenzi. Kule meko umva nawo ubandakanyeka, ngoko ngokuqinisekileyo ichukumisa inxalenye ye-nerve ye-sciatic.
bamba iincam zeenyawo ngezandla
Lo mnye umthambo unokwenziwa kokubini umile kwaye ukwindawo yokuhlala. Imalunga ne zama ukugoba umqolo wakho imilenze yakho yolule ngokupheleleyo, kunye nesiphakamiso sokuchukumisa iincam zeenyawo ngezandla. Ngaloo ndlela uguquguquka kwaye ulula umqolo wakho, kwaye ngoko ke unyanzelisa.
ii-squats ezinzima
Olu hlobo lomthambo inxulumene nokwakhiwa kwemisipha kuphi ukuphakanyiswa kwe dumbbells kunye nebar yefreyimu kunye needumbbells emacaleni akhe. Kufuneka thwala ubunzima emagxeni kwaye wenze indawo ye-squat kwindawo yokuma. Intshukumo eyenziwa ngokungathandabuzekiyo yindlela yokwenza uxinzelelo olukhulu kumqolo ongezantsi.
ezona mithambo zigqwesileyo ezinokuthi zenziwe zezo zifuna umsebenzi we-aerobic onempembelelo ephantsi. Ifom ye-aerobic ivuselela ukujikeleza kwegazi kwaye ngaloo ndlela inceda ukukhulula izihlunu ezichaphazelekayo. Njengoko usenza olu hlobo lwentshukumo, uya kuqaphela indlela izihlunu zakho ezifudumala ngayo.
Ungakulibali oko ukolula ngoyena mhlobo ulungileyo, ziyimfuneko zombini ekufudumeni nasekugqityweni kolunye uhlobo lokuzivocavoca. Kubalulekile ukuba xa sizenza singawuqinisi ngasemva okanye sijike umqolo wethu.