Esinye sezimbangela ezivame kakhulu zobuhlungu obuphansi emuva kanye ne-sciatica yizinqubo eziphuthumayo zokuphakamisa noma ukuphakamisa okuvamile futhi okunzima. Uma uhlangana okuthile okuphakamisayo, kunezinyathelo zokuthatha ukuze uqiniseke ukuthi uphakamisa kahle futhi ngokuphepha. Kungumqondo omuhle ukuhlola nomuthi wakho wenyama ukuze ufunde indlela yokuphakamisa kahle. I-PT yakho ingahlola amasu akho futhi ikusize wenze izinguquko uma kudingeka.
Uma uphakamisa izinto, kubalulekile ukuthi ufunde ukuphakamisa kahle ukusiza ukuvimbela ukulimala. Ukulimala okuvamile kokuphakamisa kungahlanganisa:
- Ubuhlungu obuphansi emuva
- Ubuhlungu bemisipha
- Ubuhlungu behlombe nesandla
- Ubuhlungu besandla nesibindi
Noma yikuphi kwalokhu kulimala kungenzeka ngenxa yokuphakamisa ngokungalungile, noma ukuphakamisa kungase kwandezele inkinga yamanje.
Yini Engenzeka Uma Ngiphakamisa Ngokungalungile?
Uma uhlala uphakamisa izinto ezinzima noma uphonsa phambili njalo, ungase uzibekelele ubuhlungu obuya emuva. Uma uphonsa phambili, ijika eliphambili emgodleni wakho, okuthiwa i-lordosis, liphuma noma liguqulwe. Lokhu kungabeka ukucindezela ngokweqile kuma-discs akho omgogodla. Uma lokhu kwenzeka, i-disc ingaxoshwa ngaphandle kwendawo futhi ihlaselwe noma iphulwe, eholele ebuhlungu nase-sciatica.
Uma uzizwa ubuhlungu obukhulu emuva emuva noma emva kokuphakamisa, vakashela udokotela wakho ngokushesha ukuze uthole ukuxilongwa okunembile futhi uqale ukwelashwa ngokushesha.
Izindlela Zokuphepha Eziphephile
Nansi indlela yokuphakamisa kahle:
- Hlala eduze nomthwalo futhi uzibeke phezu kwawo ngezinyawo zakho ububanzi begceke ngaphandle
- Ukuqinisa imisipha yakho yesisu
- Ukugcina umhlane wakho uqonde, bhonqa amadolo akho bese uhlehla phansi
- Thola ukuqonda okuhle kulo mthwalo ngezandla zombili
- Ukugcina umthwalo oseduze nomzimba wakho usebenzise imisipha yakho yomlenze ukuma, uphakamise umthwalo phansi
- Umhlane wakho kufanele uhlale uqondile phakathi nokuphakamisa, usebenzisa kuphela imisipha emilenzeni ukuphakamisa umthwalo
- Ungaphambuki umzimba wakho lapho uhambisa umthwalo. Esikhundleni salokho, thatha izinyathelo ezincane ngezinyawo zakho ziphendukela kuze kube yindawo efanele
- Phinda uphonte ngamadolo usebenzisa imisipha yakho yomlenze kuphela bese ufaka umthwalo endaweni efanele
Inkambo engcono kakhulu ongayithatha uma uhlangabezana nomthwalo osindayo ukuthola umngane noma u-buddy ukuphakamisa umthwalo nawe. Yebo, uma umthwalo unzima kakhulu, udinga ukuthola usizo noma usebenzise enye indlela yezindlela zokumisa ukuphakamisa izinto zakho. Ungathathi amathuba ngempinda yakho.
Kuthiwani uma kufanele uphakamise okuthile okukhanya kakhulu? Ungakwazi yini ukugoba ngemuva kwakho bese uphakamisa? Impendulo ayikho. Kufanele ugobe kahle njalo lapho uphakamisa, kungakhathaliseki ukuthi usayizi nesisindo sento. Indlela enhle yokugcina umhlane wakho esimweni esihle ngenkathi uphakamisa ukugcina ikhanda lakho njengoba ugoba. Lokhu kuvame ukugcina umhlane wakho nentamo endaweni engathathi hlangothi, ngakho umgogodla wakho uhlala uvikelekile uma uphakamisa ngisho nomthwalo omncane kakhulu.
Izwi elivela
Ukukhipha izinto ezinzima kungabangela ukucindezeleka okukhulu emzimbeni wakho futhi kungaholela ekuhluphekeni noma ekuhambeni okulinganiselwe. Hlola ngomuthi wakho wezokwelapha ukuze ufunde ukuthi kufanele uphakamise kahle kanjani futhi uthwale izinto ukuvimbela ubuhlungu emuva noma ubuhlungu bentamo.
Ihlelwe yi-Brett Sears, PT, i-Physical Therapy Expert on .com.