Nye. Iintlobo zeentlungu zomqolo
Mbini. Iimbangela zentlungu yomqolo
3. Nantsi imikhwa emibi enokuthi ikhulise intlungu yakho yomqolo:
Isine. Amayeza entlungu yomqolo
Indlela yokulahla iintlungu zangasemva? mhlawumbi sisifo esiqhelekileyo kodwa sinokuba buthathaka ngokwenene xa sihlasela. Enyanisweni, iintlungu zomqolo sesinye sezizathu eziphambili zokungabikho komsebenzi emsebenzini. Iintlungu ezibuhlungu zingavela ngenxa yezizathu ezininzi. Isenokuba ngenxa yezizathu zonyango okanye ezinxulumene nomsebenzi, ngenxa yokonzakala kweminyaka phakathi kwezinye izinto.
Umva wenziwa yimisipha, iigaments, i-tendon, iidiski kunye namathambo axhasa imizimba yethu kwaye asigcine sihamba ngokulula. Ingxaki nayiphi na le miba inokukhokelela kwiintlungu zangasemva. Ngokomzekelo, ukuvuvukala okanye ukucaphuka kwee-nerve, ukunyanzeliswa kwemisipha okanye ithambo, i-disc kunye nokulimala kwe-ligament kunokubangela intlungu enzima.
Iintlobo zeentlungu zomqolo
Iintlungu zangasemva zinokuba ziintlobo ezimbini ezibukhali kwaye ezingapheliyo. Ngelixa iintlungu ezibuhlungu zomqolo ziqhelekile kwaye zihlala ixesha elifutshane, iintlungu ezingapheliyo zomqolo ziintlungu ezihlala zihleli ezinokukubeka phantsi ngaphezulu kweenyanga ezintathu. Intlungu onayo inokuthi ibekwe kwindawo enye okanye isasazeke phezu komqolo wakho. Isenokuba bukhali okanye ibe buthuntu okanye ibe nemvakalelo evuthayo.Ngoko uyazi njani ukuba intlungu yakho yangasemva inzima kwaye kufuneka ijongwe ngugqirha? Ewe, ukuba intlungu ithatha ngaphezu kweentsuku ezintathu okanye ezine kwaye iya iba mandundu ngokuthe ngcembe; ukuba ayithomalaliswa ngababulali-ntlungu, umthambo, ukuphumla, iipakethi ezishushu nezibandayo okanye umthambo weentlungu zomqolo , kufuneka ubone ugqirha malunga nayo. Bona ingcali ngokukhawuleza ukuba intlungu iyenzeka emva kokulimala okanye ingozi; inzima ngokwaneleyo ukuba ikuvuse ebusuku; ihamba kunye neentlungu zesisu, ukuphazamiseka kwimilenze ephantsi kunye ne-groin; ifiva; okanye ukuba unengxaki yokukhupha umchamo okanye ukukhupha isisu.
Ugqirha wakho mhlawumbi uya kuthatha iX-reyi ukujonga iingxaki zomqolo, amathumba kunye nokwaphuka. Unokuncoma kwakhona i-CT scan eya kunika iinkcukacha ezithe kratya malunga namathambo kumqolo wakho, okanye i-MRI ukwenza uxilongo oluchanekileyo malunga nemeko yeediski zakho kunye neengcambu zemithambo-luvo, usulelo lomqolo kunye namathumba.
Iimbangela zentlungu yomqolo
Umqolo unokubangelwa zizizathu ezininzi. Ngelixa intlungu yakho yangasemva inokubangelwa yimeko yonyango enzima, izizathu eziqhelekileyo ziquka ukuphakamisa izinto ezinzima, ukuhlala kakubi kunye ukuma , umatrasi onamaqhuma onika inkxaso engaphucukanga ngasemva, umthambo onzima kwindawo yokuzivocavoca kwaye, qikelela ukuba yintoni, kwanokutshaya! Abasetyhini banobubi ngakumbi njengoko bebaninzi uqhelene nomqolo kunamadoda anamathuba okwanda nokukhulelwa. Uninzi lwethu luboshwe kwimisebenzi yedesksi esinyanzela ukuba sihlale ezihlalweni imini yonke ebonelela ngenkxaso ye-lumbar ehluphekileyo, intlungu enxulumene nomsebenzi yinto eqhelekileyo kakhulu namhlanje.
Nantsi imikhwa emibi enokuthi ikhulise intlungu yakho yomqolo:
Ukungazilolongi ngokwaneleyo: Uya kuba ulungele umqolo ukuba izihlunu zakho zesisu zibuthathaka. Undoqo owomeleleyo ubalulekile kwisithuba esilungileyo kwaye ngomva impilo . Ukuzivocavoca okuya kuqinisa i-core yakho kunye nokuphucula ibhalansi yakho kubandakanya iPilates, iYoga kunye imithambo ye-aerobic njengokuqubha, ukuhamba, nokukhwela ibhayisekile. Nokuba sele ukhathazwa ziintlungu zomqolo, eyona nto imbi onokuyenza kukuba ungahlali. Oku kuya kuyenza ibe mandundu imeko yakho ngenxa yokuba umsebenzi uthumela igazi elingakumbi elihamba kwindawo ebuhlungu ngaloo ndlela kunciphisa ukudumba kunye ubunzima bemisipha . Ukuma kakubi: Ukuma kakubi nokuba uhleli okanye umile kunokubangela imisipha kunye nomqolo wakho. Ngokuhamba kwexesha, oku kunokutshintsha ukumila komqolo wakho okukhokelela kwiingxaki ezingaphaya. Yima ngamadolo kancinane kunye nonyawo olunye phambi kolunye ukunciphisa ubunzima kumqolo wakho ophantsi. Kwaye ngelixa uhleli, qinisekisa ukuba isinqe sakho siphezulu kancinci kunamadolo akho.
Ukunyuswa okungafanelekanga: Inani elikhulu lokulimala ngasemva libangelwa yindlela engafanelekanga yokuphakamisa. Xa uphakamisa izinto ezinzima, hlala ukhumbula umgaqo wegolide othi kufuneka ugobe amadolo akho ngentloko yakho phantsi kwaye ubuye umva ngokuthe ngqo ukuze uphephe ukutsala umqolo wakho. Musa ukujijeka xa uphakamisa.
Ukutyeba: Xa utyebe kakhulu, ngakumbi malunga nesisu, iziko lakho lomxhuzulane litshintshela phambili kwaye libeka uxinzelelo ngakumbi kumqolo wakho. Ubunzima obongezelelweyo bunokuba bubi ngakumbi ukuba unengxaki iintlungu ezisezantsi .
Ukutshaya: I-nikotini ikhusela igazi elaneleyo ekufikeleleni kwiidiski phakathi kwe-vertebrae yakho kwaye ibenze bathandeke ngakumbi ukunxiba kunye nokukrazula. Oku kungabikho kwe-cushion kunokubangela intlungu ebuhlungu yomqolo. Ukutshaya kwakhona kunciphisa ukufunxwa kwecalcium kwaye kwenza abantu abatshayayo babe sengozini ye-osteoporosis ebangela iintlungu zomqolo. Ukhohlokhohlo lwentshayi oluzingisileyo lunokwenza iintlungu zomqolo zibe mandundu.
Ukunqongophala kwesondlo: Ukuba ukhona ukunqongophala kwe-calcium kwaye ivithamin D , ukomelela kwakho kwamathambo kuya kuphazamiseka okukhokelela kumqolo obuhlungu.
Amayeza entlungu yomqolo
Amayeza: Kukho uluhlu lweendlela zonyango ezinokufuna ukuthatha ugqirha wakho ngokuxhomekeke kubuzaza bengxaki yakho. Unokumisela iyeza leentlungu ezifana ne-acetaminophen, i-NSAID, i-oral steroids, iziyobisi ze-narcotic, iziphumlisi zemisipha, kunye ne-anti-depressants emva kokuthatha amandla, imingcipheko kunye nengxaki yakho ethile. Ngamanye amaxesha, iinaliti ze-epidural ze-anti-inflammatory steroids zinikezelwa kwiintlungu ezisezantsi. Abanye abantu, kwiimeko ezinqabileyo, banokufuneka benze utyando ngasemva ukuba bakufumanisa kunzima ukusebenza ngeentlungu ezibuhlungu.Umthambo: Imithambo yasemva kwaye ngamanye amaxesha, i-physiotherapy, iyafuneka ukunyanga iimpawu zentlungu emva. Eyona mithambo ingcono kumqolo yindibaniselwano uqeqesho lwamandla , ukuzolula, kunye ne-cardio ephantsi. Ukuba usebenzisa ubuncinane kabini ukuya kathathu ngeveki uya kunciphisa umngcipheko weentlungu ze-back back ngama-45 ekhulwini. Ukuzivocavoca komeleza izihlunu, kunciphisa uxinzelelo kwaye kukuzalise ngee-endorphins zokuziva ulungile. I-Pilates kunye neyoga zibhekwa njengezona zilungileyo kwiintlungu zangasemva. Ukolula, ukomeleza, kunye nokuzivocavoca kwesisu okuyingxenye yendlela yePilates kunokukunceda ukuba unqobe iintlungu zangasemva. Kwi-Yoga, i-Padahastasana pose kunye ne-Anuloma Viloma iluncedo kakhulu.
Yenza ukuba ubuze ugqirha wakho ngaphambi kokuba uqale ngayo nayiphi na irejimeni yokuzilolonga njengoko ezinye zinokwenza iintlungu zibe mandundu. Ukuba ufumanisa ukuba nawuphi na umthambo obangela intlungu ngaphezu kwemizuzu eyi-15, yiyeke ngokukhawuleza. Ngokomzekelo, ukuma kweenzwane kuchukumisa i-disks ligaments, izihlunu ezisezantsi kunye ne-hamstrings. Ngokufanayo, gwema ukuhlala phantsi okubeka uxinzelelo oluninzi kumqolo wakho; kunye nokuphakamisa umlenze onokuthi wenze intlungu yakho ibe mbi ngakumbi ukuba i-core yakho ibuthathaka.
Zama imithambo efana nee-crunches ezomeleza umqolo wakho kunye nezihlunu zesisu; i-hamstring yolula; luhlala eludongeni, apho uslayida ezantsi eludongeni de amadolo akho agobe kwaye umqolo wakho ongezantsi ucinezelwe eludongeni. Inja yentaka iyolula, apho uzibeke khona ezandleni nasemadolweni, qinisa i-abs yakho kwaye wandise umlenze omnye emva kwakho, yomeleza. umqolo wakho ongezantsi .
Ukuqeqeshwa kwamandla kunokuba luncedo kwiintlungu ezingapheliyo emva kodwa ziphephe ukuba ukhona uqaqanjelwa ngesiquphe umqolo njengoko ukucinezela imisipha yakho yangasemva kunye nemigqa kungayenza ibe mandundu. Kungcono ukubuza ugqirha wakho ukuba yeyiphi imithambo yoqeqesho lwamandla ekhuselekileyo kuwe.
Guqula ukuma kwakho kokuhlala: Ukusebenza ixesha elide kwikhompyuter okanye ukuzingela kwi-smartphone kunokuwonakalisa umqolo wakho. Ngalo lonke ixesha qinisekisa ukuba umva wakho uxhaswa ngokupheleleyo xa uhleli. Kuphephe ukuhlala emphethweni wesitulo sakho. Ukuba akusenayo, cela isitulo kwiofisi yakho ekubonelela ngenkxaso eyaneleyo ye-lumbar. Ukuba awuthathi manyathelo okulungisa ngexesha, i-posture embi ingakhokelela kuxinzelelo umva nentamo imisipha kunye nemigqa. Zama lo mthambo ulula: gobela intloko yakho phambili nasemva namacala kathathu ngemini.
Unyango olushushu nolubandayo: Ukufaka i-pad yokufudumeza okanye ipakethe ebandayo kuyaziwa phelisa iintlungu zomqolo iimpawu. Ungaphinda uzame ukutshintshana phakathi kwezi zimbini. Ukuba ufumanisa ukuba intlungu yakho imbi kakhulu kusasa, unokuhamba ngesantya esishushu phantsi kwendawo echaphazelekayo ukwenzela ukuba ukuhamba kwegazi kunyuke kummandla kwaye kunciphisa ukuqina kwemisipha kunye nentlungu.
Ukuphulula umzimba: Ukuphulula umzimba kunceda ngokwenene xa kuziwa ekuthobeni iintlungu zomqolo. Yandisa ukuhamba kwegazi kwizihlunu zakho ezibuhlungu zomqolo kunye neentshukumo zokutyolisa isingqisho esithambileyo kunceda ukukhulula izihlunu, ukunciphisa ukuqina kwaye kukhuthaze umzimba wakho ukuba uvelise i-endorphins yokuziva ulungile - ababulali beentlungu zendalo ezinceda ukunciphisa intlungu yakho. Qinisekisa nje ukuba i-massage therapist yakho iqeqeshiwe ukuze ingapheleli yenza umonakalo omkhulu kunokulunga. I-oyile ye-lavender ebalulekileyo kufuneka ifakwe kwindawo echaphazelekayo ubuncinane kathathu ngosuku. Kuya kunceda ekupheliseni iintlungu kunye nokuphazamiseka kwemisipha. Ezinye ioli eziluncedo ziquka ioli yepepilemint , ioli ye-castor kunye i-oyile ye-olivu .
Umculo kunye nokuhleka: Iiklabhu zokuhleka zinokucaphukisa ngokwenene kubantu abangekho kuzo; Nangona kunjalo, ukuba ukhe wakhathazwa yimiba yangasemva, unokufuna ukujoyina enye yazo. Ukuhleka kukwenza uvelise ii-endorphin ezidambisa iintlungu ngelixa ukhulula uxinzelelo kwaye uphumle. Zama ukuphefumla kancinci ukuze ufumane iziphumo ezingcono. Oku kuluncedo kwabo bakufumanisa kunzima ukwenza imithambo enzima kakhulu. Umculo, njengokuhleka, ukwakhupha ii-endorphins zokuziva ulungile kwaye uphando lubonisile ukuba lunokuwenza buthuntu amandla akho engqondo ukwenza intlungu. Ngokophononongo, ukuphulaphula iyure yomculo ozolileyo yonke imihla iintsuku ezisixhenxe kukhokelela ekuhlahleni kwe-21% kwintlungu engapheliyo.
Guqula indlela olala ngayo: Ukulala kwi-mattress embi enganikezeli inkxaso ye-lumbar kunokukunika imeko embi yeentlungu zangasemva. Tyala imali kumatrasi aphakathi akwenza umqamelo ngelixa uxhasa umqolo wakho ngelixa ulele. Ukuba eyakho umqolo uthintela wena xa ulala flat ngomqolo wakho, urentise okanye uthenga kunye nebhedi ehlengahlengiswayo onokuthi uyiqhube kwindawo ekhululekile kakhulu kuwe.
Ukuba ukhetha ukulala ngomqolo wakho, gcina umqamelo phantsi kwamadolo akho ukuze umqolo wakho ufumane inkxaso. Ukuba ulala ngecala, dweba phezulu uguqe kwaye ubeke umqamelo phakathi kwamadolo akho kwaye ukuba ulala ngesisu, kufuneka ubeke umqamelo phantsi kwesisu sakho kunye nesinqe sakho ukuze umqolo wakho ungapheli.
Guqula indlela yakho yokuphila: Isenokuvakala ngathi siyashumayela kodwa utshintsho lwendlela yokuphila lwenza umahluko omkhulu xa kufikwa ekunciphiseni iintlungu ezingasemva okanye ukuthintela imiba engasemva. Kwabaqalayo yeka ukutshaya; Qalisa imithambo kwaye yehla emzimbeni .
Qalisa ukuqubha: Ukuqubha ngumsebenzi omangalisayo apho unokufumana uncedo lokuzilolonga ngaphandle kweentlungu. Umthambo wokuqubha usebenza imiphunga yakho nentliziyo kwaye kukunceda ukuba unciphise umzimba. Kwintlungu, amachibi ashushu aya kukunika isiqabu esikhulu. Qiniseka ukuba awujijezi umzimba wakho ngelixa uqubha.
Yitya ngokusempilweni: Nyusa ukutya kwakho kwe-calcium kwaye uthathe izongezelelo xa kukho imfuneko ukuba awunyamezeli i-lactose ukuze uthintele i-osteoporosis. Vavanyelwa ukunqongophala kwevithamin D kwaye uqale irejimeni yezongezelelo emva kokubonisana nogqirha wakho ukuba uyasilela kuyo. I-Vitamin B 12 inokunciphisa iivithamini ezininzi zifunyenwe zisebenza ngokufanelekileyo ekupheliseni iintlungu zangasemva kunye neempawu zayo. I-Vitamin B12 kunye neeVithamini C, D, kunye ne-E ziyaziwa ngokuchasana nokudumba kunye ne-analgesic properties. Qinisekisa ukuba ukutya kwakho kuninzi kwezi.
I-Ayurveda icebisa i-fenugreek ngeempawu zayo zokuchasa ukudumba kunye nokuthomalalisa iintlungu. Mis itispuni yomgubo wefenugreek kwiglasi yobisi olushushu kunye nobusi obuncinci bencasa kwaye usele ubusuku bonke. I-Turmeric exutywe nobisi iya kukunika inzuzo ye-curcumin echasayo. Ungazama nokusela amanzi ashushu ngejusi yejinja kunye nebasil kunye nobusi. Ngaba uyazi ukuba ukusebenzisa i-paste yegalikhi kwindawo echaphazelekayo yemizuzu ye-20 ikhulula intlungu? Iselenium kunye ne-capsaicin ngokwenene zisebenza ngokumangalisayo. Zama ukuhlafuna iipod ezimbini zegalikhi rhoqo kusasa.
Ukongezelela, yidla kuphela ukutya okufudumeleyo, kuba i-Ayurveda ikholelwa ukuba ukusela izinto ezibandayo kwandisa i-vata dosha ekhokelela kwintlungu. Kwakhona, ziphephe iziqholo ezinamandla kunye neetshilisi ezinokukhokelela kukungalingani kwe-vata. Hlala kude nokudumba ukonyusa ukutya okunje ngeswekile, iicarbohydrates ezisulungekileyo, iimveliso zobisi kunye nenyama ebomvu enokwenza intlungu yakho ibe mandundu. Faka iziqhamo ezininzi kunye nemifuno, intlanzi, iindongomane, kunye neyogathi ekutyeni kwakho.
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