Umthambo zonyango ngasemva Ithemba lomqolo

Ithemba umqolo into derailing disk intervertebral ngenxa komsipha le fibrosus annulus kunye Buze. na indima lokugqibela eyadlalwa buthathaka izihlunu emqolo kuphuhliso yayo. Kulo mzekelo, eyona njongo iphambili imithambo unyango - kukomeleza corset kwezihlunu umva. Ekubeni ukwenza emva imithambo kunye disc herniated, kufuneka uphephe Ukucofa umntla (kunye ukuqhubela phambili kuyavumeleka), amaqhuma kunye iyaxhuma.

Yintoni Ithemba?

Le Buze aziqhelekanga annulus fibrosus de yaphula lisisiqalo pulpuznogo ngundoqo ecaleni, kunye nokulahlekelwa okuqulethwe balo umsantsa kwi lomsele spinal. Ngenxa yoko, umnqonqo sele zixinaniswe, indoda uqalisa ndiva intlungu, uze emva koko aphazamise nokusebenza kwamalungu zangaphakathi. Ngaphandle kwento yokuba Ithemba uvele nayiphi na idiski, uninzi lwabo apha emqolo womlomo wesibeleko kunye empontshwa.

oonobangela

Ithemba akwenzeki ngoko nangoko - oku ke ngenxa yeenkqubo ixesha elide ukuba kwenzeka umnqonqo nomzimba. I-push lokugqibela endleleni apho ngokusisiseko nokuphakamisa ubunzima enzima kunye nesiqingatha-kruthu umva, nangona hayi nesizathu ukwenzeka kwayo. Ithemba - oku ngenxa yeenguqu kwi diski spinal, ezithi zivele ngenxa yezizathu ezichazwe apha ngezantsi.

ukuphuza umbuso

Ukuba kukho amanzi waneleyo umzimba ukubandezeleka izihlunu ikakhulu nokuqina, kuquka akwazi lialio. Ukuze baphumeze ngokupheleleyo umsebenzi wayo intwasahlobo, kufuneka ukufunxa ulwelo izihlunu zabo zonke nxazonke, lo gama ukuba incinane, zome, ngaloo ndlela kusandiswa amathuba Ithemba kunye ukuvela iqolo.

ukusetyenziswa ngokuchanekileyo le emva

Bonke abantu kufuneka ufunde indlela efanelekileyo, uhlale, phakamisa iintsimbi, ekubeni ukusilela ukuthobela le migaqo achithe disc.

Ukungabi umthambo

Ukuze wenze umthambo ngenxa yezizathu ezibini. Ngoko ke, ngenxa ukuphuhlisa ngamandla izihlunu kunye nemisipha spinal exhasa oko zikarhulumente eziqhelekileyo.

compact Intervertebral emva kweminyaka engama-20 zifumana izondlo, ukongeza, balahle iimveliso ezahlukeneyo njengenkunkuma nokuhanjiswa kuyo nayiphi na emzimbeni ezingqongileyo. Kangangokuba iyaphumelela, yaye amavili "kwi imixhesho ezimfutshane" na, kufuneka compress ngesingqi kancinci. Oku elula ukuphumeza ngoncedo loqheliso ezizodwa.

nezingafezekanga

Umnqonqo kunye IiCD intervertebral lonke ixesha oluhlaziyiweyo ngenxa lweziqalelo umkhondo, nto leyo eza ndawonye nomnikelo. Eyona nto ibalulekileyo kubo - na phosphorus, calcium, potassium nezinki. Ngenxa yokuswela kwawo ithambo liba aneentunja, kwaye IiCD intervertebral zibhuqiwe. Indlela kuphela ukunikeza umnqonqo izinto okunesondlo kuyimfuneko - kukusetyenziswa iimveliso kunye iseti epheleleyo lweziqalelo, azafunyanelwa ndawo. Phakathi kwazo kukho: beetroot, hazelnuts, iseleri, irayisi, nenqatha cottage itshizi, ertyisi, walnuts, ikhaphetshu, iminqathe.

Buze le intervertebral disc kakhulu ukulungiselela ixesha elide, kunye neentlobo ngeentlobo iimeko engentle yokusingqongileyo (ukwenzakala, ephakamisa womxhuzulane) umntu uziva okubuhlungu ngasemva, nto leyo ungahambisa emlenzeni okanye ingalo. Into yokuqala ukuyenza kule meko - bahlukane intlungu, kulula ukufikelela ngelixa tywa ngasemva ngengubo esongiweyo phantsi kwamadolo akho zinoboya kunye ahambise iitawuli phantsi inkciyo.

Yenza imisebenzi kufuneka uqale ngoko nangoko emva enkalweni buhlungu elibukhali.

Imigaqo umzimba

Ukukhetha imisebenzi unyango ngokwasemzimbeni kunye Ithemba spinal, kufuneka esweni ngokusondeleyo iimvakalelo zabo ukuze kuphetshwe umthwalo ngokungeyomfuneko kwi diski eyonakeleyo. Ukuba ukwenza intshukumo ethile akukho ukuqaleka, kufuneka zibandakanywe kwisakhiwo lulonke. Kuba njengokungathi ezincinane buhlungu kufuneka uye kuguqulelo lula ukuba ufuna ukwenza ngokuchane ngakumbi. Kwimeko iintlungu eziqatha ngoko nangoko ukunqanda umsebenzi. Emva kweentsuku 5 kwalo msebenzi, ungabuyela. Ukuba iintlungu Kwadlula, oko ziqukwe kwi-complex.

Ukuchola umzimba emva kokuba ukususwa disc herniated, kufuneka uphephe nezothuso ngasemva itsiba-tsiba. Zonke iintshukumo kufuneka uphindaphindwe amaxesha 2-5. kwiiklasi Complex lungahlulwa-hlulwa ibe kwiindawo ezahlukeneyo, ezibandakanya imisebenzi 1-3, azenze ngamaxesha ahlukeneyo.

imithwalo enzima phezu umnqonqo kufuneka luthintelwe, kwakunye ukuba senze umzamo omkhulu. Yenza ezintsonkothileyo ukuqala nge umthwalo iphantsi awo, ngokuhamba kwexesha, ukwakha up.

Kufuneka ukuba bazibandakanye rhoqo, kuba kwakhona umqolo yinkqubo ende. Isantya lokuzilolonga - nje kade. Kulo isakhiwo zakhiwo kumiselwa ngqo ngokuxhomekeke zalapha ekhaya kwabo Ithemba.

kwalapho elula

Batsale kumphezulu bethana. Oku kufuneka kwenziwe yonke imihla imizuzu engama-20. Oku kuya kufuna ibhodi anencasa ebanzi, apho iqhotyoshelwe kwelinye icala ukuya egxalabeni ububanzi umtya kunye ubude ngeesentimitha eziyi-ukuya ku-50. Inxalenye engentla ebhodini ngexesha elinye olubekwe nomphakamo 130 cm ukusuka emgangathweni (phezu kwefestile, itafile). Kufuneka uhambe, lo gama ewatyhutyhile ezandleni walungisa yilena. Kufuneka ukulungisa emagxeni.

Ngokwenza le mithambo linophiliso Ithemba spinal, zonke izihlunu umzimba kufuneka kunokwenzeka ukuphumla. On ibhodi, ungaya esiswini okanye umva. Kwangaxeshanye, elele ngomqolo, phantsi kwamadolo akho kufuneka wabeka nomluko. Kuyimfuneko ukuba inkqubo imoto elula. zilungiswe ngayo amandla ibambelele, kungoko le engela ukuthambekela.

Etsala nokujikeleza phambili. Ukuze wenze le imithambo kuba ngasemva Ithemba yomqolo, kufuneka alale kwinkxaso ukuya amadolo esiswini. Usihlalo okufanelekileyo, nto leyo kube lula wabeka nomluko nje inkxaso. Isinqe kunye namagxa kufuneka eziwileyo ukusuka kwindawo emqolo isigulane kufuneka ihambisane bend yezezindlu. Kuyimfuneko ukuba awabe ubunzima bomzimba ngamadolo, inkxaso phantsi kwe isisu kunye iingalo. Kwesi sikhundla, baphumle yaye ezolile, bade ukuphefumla.

Etsala etyekele lateral

Xa iintlungu unilateral syndrome kufuneka ukwenza kunye Ithemba spinal, oko kukuthi, ngoku ukuhlaziya. Ndifuna ukuba alale kwicala okunempilo ngezantsi kwe ariya ingxaki ukuba ibotshwe ngezithandelo, nto leyo yenziwa ngeengubo okanye pillows. ukuphakama kwalo kufuneka inike crick ngaphandle ubuhlungu. Kulo mzekelo, inxalenye engentla umntla kuyimfuneko ukuthatha umva kancinane, lo gama ekuziseni phambili isinqe.

Ehamba ngazitho zine. Ukuze wenze le imithambo kuba ngasemva Ithemba yomqolo, kufuneka uvuke ngazitho zine, izandla ukuqondisa umva yakho kwindawo ukuhambahamba egumbini. ukuhanjiswa isandla akuthethi kugoba ngexesha, nokwalusa ukuma.

Ukolula umva. Balala kamnandi emva kwakho, yimani iingalo kunye nemilenze zakho. Nciphisa unyawo neenzwane ukuba ngakule, kunye nentloko yayo nephakamise isilevu esifubeni elula.

Umzimba yoga

imithambo ezinjalo nge Ithemba empontshwa spinal, malilungiselelwe nothomalaliso emzimbeni, ndincede ukuze uzinzise abantu yomqolo, ukwandisa izihlunu amandla omzimba.

Balale phantsi phezu esiswini sakhe, izandla phantsi emagxeni. Ngobunono uphakamise ukuba umntla asentla, ukuze ahlale imizuzwana eli-15, ngoko nkxu.

Lala bhuma phezu kwakho, qhelisa amadolo yakho nasesilevini sakho, yokukhwabusha ngemilenze yabo. Kwesi sikhundla, qengqeleka phezu ngomqolo ngasemva phambili.

Tywa phezu kwakho, ugcine izandla zakho emacaleni bakhe, ngobunono phakamisa imilenze baphikele emadolweni, phakathi kwamathanga kunye engile asezantsi 90˚. Kulo mzekelo, uthabathe umva kwengalo yasekunene, kunye nomlenze lasekhohlo ukuqondisa. Phinda enye umlenze nengalo.

Ulele kwindawo enye, ukugoba ngomlenze omnye kwi edolweni, luphawule ebunzi kancinci. Impinda efanayo kunye nezinye emlenzeni.

Engqengqe ngomqolo yakho, imilenze bent emadolweni, wabeka phantsi, neentende nimrhawule umzantsi womlenze, phakamisa kancinane intloko yakhe. Kulo mzekelo, zama yokulungisa kwalapho.

Ukuba olunye, wazibeka phezu imilenze floor bent emadolweni. Ngobunono uphakamise ezinqeni de umgca ngqo emathangeni emagxeni. Ngoko hlalani ngangemizuzwana eli-15.

kwalapho empontshwa

Ngokomthetho herniated idiskhi ivela kummandla empontshwa. Le mithambo ziyilelwe abantu, kuba ixesha elide abanengxaki Ithemba.

Bafune ukulala phantsi ngomqolo, isongiwe yodwa izandla zakhe phezu isisu sakhe, imilenze bent kancinci kufuneka ume phantsi. Zolule izihlunu esiswini, ngokucinezela ephantsi yakho emva emgangathweni, ukuphefumla ukulibala. Phinda izihlandlo ezili-15.

Ukwenza le mithambo kwi Ithemba empontshwa yomqolo, kufuneka alale ngomqolo, izandla zakho kufuneka alale ecaleni umzimba, kunye neentungo ahlale tye. Upper ezinamathele waphakamisa, ungqameko olungezantsi yabe ngaphandle kokuthatha off phantsi uze ubambe imilenze phantsi. Esi sikhundla alondolozwa ukuze imizuzwana 10, ngoko kancinci ukubuyela umzimba endaweni yaso yesiqhelo. Lo msebenzi iyaphindwa izihlandlo ezili-15.

Engqengqe ngomqolo yakho, ubeke phezu phantsi a imilenze kancinane onke. Beka isandla sakho sokunene emadolweni lakho lasekhohlo. Lasekhohlo umlenze kruthu, ephakamisa kancinci kuyo kude emgangathweni, kunye nabanye ngasekunene emadolweni lakhe, umlenze akezi kufutshane kokunikeza entloko. Kule ndawo, bahlale imizuzwana elishumi. Phinda phinda-10. Phinda kunye namanye umlenze nengalo.

kwalapho Thoracic

Ukuba une thoracic herniated yomqolo, usebenzisa ngezantsi ukukunceda nangaliphi na ixesha lesi sifo.

Kufuneka ahlale esitulweni, ninduluke niye ngasemva, yabeka intloko yayo phezu kwezandla zakhe, Zityede ngomva kangangoko kunokwenzeka, cofa emva kwesitulo kwalapho, ngoko ukugoba phambili. Phinda kane.

Ukuze wenze umthambo zilandelayo ngasemva Ithemba yomqolo, kufuneka alale ngomqolo, wabeka phantsi esifubeni mqengqeleki nzima, ukufumana izandla zakho emva kwentloko yakho. Bend, ngoko phakamisa inxalenye ephezulu yomzimba wakhe. Ngexesha lo msebenzi, yisa ahambise ecaleni lomqolo. Yenza izihlandlo 4.

Ukuba kwindawo elele phantsi okanye abe uhleli, itawuli sisongele ezantsi ityesi, kunye eziphelweni sesisa iingalo ukuba. Ubuninzi kume ngetawuli phezu siphefumla. Kulo mzekelo, i iitawuli kwempixano ekuvumeleni umoya elilandelayo. Phinda izihlandlo ezilishumi.

Uqheliso lomsebenzi kwalapho herniation wesibeleko

Injongo yezi imithambo - kukwandisa nokushukumisa omqolo entanyeni nokubuyisela luthambe kwezihlunu. Kufuneka ukwenza ngenyameko. Abakwazi ukukusindisa ngokupheleleyo Ithemba wesibeleko, nangona ophumelelayo xa nisaqala zesi sifo. Phinda umthambo ngalinye izihlandlo ezilishumi.

Yima nkqo okanye ahlale esitulweni, iingalo eziwileyo lathamba ecaleni umzimba. Vulela intloko yakho ekupheleni kwindawo ekunene, ngoko ngokugqithileyo ekhohlo.

Ukuhlala kwindawo enye, ukwenza imithambo zilandelayo. Herniated umqolo wesibeleko ngoko ukuthatha ngokupheleleyo ndawo, kodwa le ukuzilolonga ungafumana ukususa intlungu. Kufuneka ukwehlisa intloko phantsi, qhiwu nasesilevini sakhe. Ukuba uhamba ngokukhululekileyo, unako ezitshibilizayo phezu esifubeni phantsi.

Yima nkqo okanye ahlale esitulweni, izandla zakhe ngaphaya umzimba eshiyelelweyo. Hambisa intloko emva ngelixa bawurhuqa kwesilevu, kwaye bahlale kule ngongoma. Intloko ke axis.

Imithambo kuba unyango lwe hernias spinal kufuneka yenziwe ngokusebenzisana umyalezo. Nxiba i corset okhethekileyo uya kuzisa iingenelo ezongezelelweyo.

kuqeqesho lokukhulisa amandla Ithemba spinal

Eyona njongo iphambili msebenzi onjalo - kukwandisa kwegazi ngasemva asezantsi kunye nentamo. Ukuzalisekisa ukuba bajolise ingqalelo zabo kwezi nkalo ngasemva.

Okokuqala kufuneka alale ngomqolo, iinyawo ukugoba e ngamadolo, izandla ibekwe ecaleni umzimba. Ngelo xesha ukuthembela iinyawo, amagxa kunye iincakuba zamagxa, phakamisa isikhongozeli lock kwindawo ukuya imizuzwana embalwa. Phinda kahlanu.

Vuka ngazitho zine. Kwangaxeshanye okuvusa umlenze esahlukileyo kwaye ingalo, uzicombulule uze ubuyele indawo ukuqala imizuzwana embalwa. Phinda phinda 7 le mithambo.

Herniated umqolo wesibeleko iinkonzo ebuhlungu kakhulu umntu, ukuze zonke iintshukumo kufuneka kwenziwe ngononophelo olukhulu. Lala kwi isisu sakho, wabeka isandla phantsi kwesilevu sakhe omnye komnye. Nyusa zozibini izandla, intloko kunye isifuba, lo gama phantsi ngaphandle kushenxiswe isisu, isinqe kunye nemilenze. Bamba kwesi sikhundla imizuzwana 7. Lo msebenzi kukuba ukwenza kathathu.

Inguqulelo nobunzima kakhulu. Tsala izandla zakho ecaleni umzimba. Nyusa zombini emagxeni kunye nentloko, iingalo ngqo olule imilenze. Buyela indawo yokuqala.