i-sciatica iba ubuhlungu obuphansi kuya obuphakathi lapho weqa inqulu futhi ufike onyaweni. Kuyisifo esenzeka kubantu abaningi, ngakho ukuphumula kuba semqoka ukuze ukushintshwa kwaso kuxazululwe. Inkinga iba lapho kukhona abantu abalandela uhlelo lwezemidlalo bese bethatha isinqumo sokuphenya yiziphi izivivinyo ezivinjelwe i-sciatica.
Ukwelashwa kwe-Pharmacological ngokuvamile kunqunyelwe ukulwa nobuhlungu. Uma uthola ukuhlushwa yi-acute sciatica Kunconywa ukuphumula okuphelele lapho ukuzivocavoca kuzoqala ngobumnene, kuze kube yilapho kuhola impilo evamile.
Iyini i-sciatica?
I-Sciatica yenzeka lapho enye yama-spinal discs noma ezinye izicubu ibeka ingcindezi kumthambo we-sciatic. Ngaphansi kwalokhu kushuba kwesinzwa asikwazi ukusebenza kahle futhi yilapho siphendula ngaso ubuhlungu obuphakathi kuya kobunzima Iqala enqulwini yehle ize iyofika onyaweni. Lobu buhlungu belashwa ngokuvuvukala, Nakuba izikhathi eziningi ayinawo umphumela.
Izimbangela ezingenzeka zalesi simo zivela ku-disc ye-herniated, i-spinal stenosis, i-tight piriformis muscle, noma uma kukhona ukuhlanganiswa kwe-sacroiliac engalungile. Kwezinye izimo, ukubonakala nobuhlungu balo kungase kube okwesikhashana, njengoba kungenzeka ukuthi kwakungenxa yohlobo oluthile lokudonsa noma ukuma kabi.
Kubalulekile ukulandela isimiso namathiphu ukuze unakekele umhlane wakho. Phakathi kwazo, gwema ukuphakamisa okunzima futhi ugweme ukusonta umhlane wakho phakathi ne-4 yokuqala kumaviki e-6 ngemva kobuhlungu obukhulu be-sciatica. Uma ubuhlungu buphelile, ungaqala ukuphila impilo evamile, ngisho ukuvivinya umzimba kwezemidlalo kungaqala ukuvivinya umzimba kancane kuye kokulinganisela. Okubalulekile ukuthi ungahlali umile, njengoba umsebenzi nokunyakaza kubalulekile inqobo nje uma kungavunyelwa.
Ukuzivocavoca okungavunyelwe kwe-sciatica
Lapho uhlushwa yilokhu okubuhlungu eqolo lokho kukhanya phansi emlenzeni kuwuphawu lokuthi kukhona okungahambi kahle. Ngokufanelekile, umphumela wawo udluliselwa ku-traumatologist ukuze ipuleti lenziwe ngemuva, amahlombe kanye ne-hip. Uma uzwa lobu buhlungu obunamandla, kukhona uchungechunge lokuzivocavoca okunganconywa.
Ama-sit-ups akudala
Ukwenza lo msebenzi kufana nokuphoqa iqolo elimele, lapho kufanele flex futhi usebenzise ingcindezi endaweni. Cishe kuwukuzivocavoca okubi kakhulu okungenziwa njengoba ingcindezi ingaholela ebuhlungwini obukhulu kakhulu.
umhlane
Lokhu kuvivinya umzimba kwenziwa futhi ngokuphoqa ingcindezi emhlane. Kufanele Lala ngesisu imilenze yakho nezingalo zelulele phambi kwekhanda lakho. Khona-ke, ingemuva izobe i-arched, iphakamise iziphetho ukuze wenze umsebenzi. Ngaphandle kokungabaza, ukunyakaza kwakhiwa lapho ngemuva kufanele kuphoqelelwe, ngakho Akunconyelwe i-sciatica.
Yelula ama-hamstrings
Le misipha itholakala etholeni, ikakhulukazi ku-tibia. Kukhona ukuzivocavoca lapho udinga ukwelula le misipha, ngakho kudinga phoqa emuva kwakho ngemuva. Ngokuqondile, yonke into edinga amandla ku-pelvis, noma ukusonteka nokugoba umhlane kuwukuzivocavoca okungavunyelwe ngokuphelele lapho uhlushwa i-sciatica.
Umlenze uyaphakama lapho ulele
Lolu hlobo lokuzivocavoca luboniswa uma ufuna qinisa imisipha yesisu kanye nomhlane ophansi. Ukunyakaza kwayo kuhlanganisa ukulala ngomhlane futhi uphakamise imilenze yomibili ukwenza lo msebenzi. Kulesi simo i-back nayo ihilelekile, ngakho ngokuqinisekile ithinta ingxenye ye-sciatic nerve.
thinta amathiphu ezinyawo ngezandla
Lokhu okunye ukuzivocavoca kungenziwa kokubili umile futhi usesimweni sokuhlala. Imayelana zama ukugoba umhlane wakho welule imilenze yakho ngokugcwele, ngesiphakamiso sokuthinta amathiphu ezinyawo ngezandla. Ngale ndlela uyaguquguquka futhi welula umhlane wakho, futhi ngenxa yalokho uyaphoqa.
ama-squats anzima
Lolu hlobo lokuzivocavoca ihlotshaniswa nokwakhiwa kwemisipha kuphi ukuphakanyiswa kwe izinsimbi ene-frame bar nama-dumbbells ezinhlangothini zakhe. Kufanele thwala isisindo emahlombe futhi wenze isikhundla se-squat endaweni yokuma. Ukunyakaza okwenziwa ngokungangabazeki kuyindlela yokwenza ukungezwani okukhulu emhlane ongezansi.
izivivinyo best ezingenziwa yilezo ezidingayo umsebenzi we-aerobic onomthelela omncane. Ifomu le-aerobic livuselela ukujikeleza kwegazi futhi ngaleyo ndlela lisize ukukhulula imisipha ethintekile. Njengoba wenza lolu hlobo lokunyakaza, uzobona ukuthi imisipha yakho ifudumala kanjani.
Ungakukhohlwa lokho ukwelula kungumngane ongcono kakhulu, zibalulekile kokubili ekufudumaleni nasekuqedeni uhlobo oluthile lokuzivocavoca. Kubalulekile ukuthi uma sizenza singanciki umhlane wethu noma sijikise umhlane.