Ukuba uhlangabezana nokuphakama kwefayile iintlungu zentlungu , kukho inani lokuzilolonga elinokunceda ukunciphisa iintlungu kunye nokuphazamiseka. Nangona kunjalo, ngaphambi kokwenza le mithambo, kuya kufuneka ubonane nogqirha wakho.
Ukuzivocavoca ukunciphisa i-Sciatic Nerve Pain
Zininzi iindlela zokuzilolonga onokuthi uzame ukunceda ekunciphiseni iintlungu zentlungu. Ngaphambi kokuba uqale naluphi na uhlobo lokuzilolonga (nokuba uhamba), qiniseka ukuba uxoxa ngokuhamba njengonyango kunye nogqirha wakho. Oku kubandakanya:
Amanqaku afanelekileyo- Imifanekiso yoQeqesho lweeSpecial Glutes
- Isampulu yePilates Exercises Imifanekiso
- Ukuzivocavoca kwabadala abaneemifanekiso
Cinezela ukuZilolonga
Umthambo wokucinezela unganceda ukunciphisa iintlungu emilenzeni nasezimpundu ngelixa usolula umva ongezantsi.
- Lala ngesisu sakho.
- Beka izandla (iintende phantsi) kancinci ngaphezulu nakwelinye icala lamagxa.
- Cotha kancinci ukunyusa umzimba wakho ongasentla. Iingalo zakho kufuneka zithi nkqo ngaphandle kokugoba engqinibeni.
- Bamba imizuzwana emi-5. (Ungalonyusa kancinci ixesha njengoko uqala ukuziva womelele.)
- Cothisa umzimba wakho ongaphantsi kancinci.
- Qala ngokuphindaphinda kwe-10 kwaye usebenze indlela yakho ukuya kuthi ga kwi-30.
Ukuba ukulungisa iingalo zakho kunzima kakhulu, unokuguqula lo msebenzi ngokwenza umzimba wakho ongaphezulu ubambe iingalo zakho okanye ungaphakama kancinci ngokugoba kancinci engqinibeni. Oku kukuvumela ukuba usebenze indlela yakho ukuya kwiingalo ezithe nkqo ngokuthe ngcembe.
Ukuzilolonga ukuzivocavoca
Ukuzivocavoca umzimba kunokunceda ukunciphisa uxinzelelo kwi-nerve ye-sciatic kunye nokunciphisa iintlungu.
- Lala ngomqolo ugobe amadolo.
- Qala ukunyusa izithende zakho kwaye uphakamise kancinci iimpundu zakho. I-pelvis yakho iphakanyiselwe eluphahleni.
- Umzimba wakho ongaphezulu kunye namathanga kufuneka alungelelaniswe.
- Bamba esi sikhundla imizuzwana eli-10.
- Nciphisa kancinci.
- Phindaphinda kali-10 kwaye unyuke uye kuma-20 njengoko usiya usomelela.
Ukuba umtsha kuqeqesho lokuvala ibhulorho, qalisa ngokuphindaphindeka okumbalwa kunye nokubamba okufutshane.
Bahleli Emqolo Ukujija
Inkqubo ye-ehleli twist umqoloinokunciphisa uxinzelelo kwi-nerve ye-sciatic kwaye iya kunceda ukomeleza kunye nokwolula umva osezantsi kunye nesinqe.
- Hlala phantsi ngemilenze yomibini yolulwe phambi kwakho.
- Gobela idolo lasekhohlo phezulu. Umlenze wasekunene unokuma wolulelwe okanye ungagoba ngonyawo lwakho emzimbeni wakho.
- Yiza nonyawo lwakho lwasekhohlo ngaphezulu komlenze wakho wasekunene. Unyawo lwakho lwasekhohlo kufuneka lube secaleni kwedolo langaphandle lomlenze wakho wasekunene.
- Ingalo yasekhohlo kufuneka ibekwe emva kwakho.
- Gweba umzimba wakho emadolweni.
- Ukolula ngokunzulu, beka ingalo yakho yasekunene ngaphandle komlenze wakho wasekhohlo.
- Bamba indawo kwimizuzwana eyi-15 ukuya kwengama-30.
- Phinda kwelinye icala.
Umzobo weSine wePiriformis Stretch
Isalathiso sesine se-piriformis sinokunceda ukunweba imisipha ye-piriformis eya kunceda ukuthatha uxinzelelo kwi-nerve ye-sciatic.
- Lala ngomqolo ugobe amadolo.
- Nqumla i-ankle yasekunene ngaphaya kwedolo lasekhohlo ukuze lihlale ngaphezulu kwedolo lasekhohlo. (Kuya kufuneka ujonge inani elingu-4.)
- Bamba izandla ngasemva kwedolo lasekhohlo kwaye ngononophelo tsala umlenze wakho uye kuwe. Cinezela ngasekunene idolo kude nomzimba wakho ngaxeshanye.
- Gcina imizuzwana engama-30.
- Phinda kwelinye icala.
- Yenza iiseti ezi-3 ukuya kwezi-5.
I-Yoga kunye ne-Tai Chi ye-Sciatic Nerve Pain
Tai Chikunye neyoga zikwajongwa njengezinye zeyona mithambo ilungileyo ikhupha iintlungu zentlungu, njengoko zidibanisa konke okubaluleke kakhulu ukolula kunye nokomeleza okujolise kuko.
I-Yoga ye-Sciatic Nerve Pain
I-yoga lolona hlobo lubalaseleyo lokuzilolongakubantu abanengxaki yomqolo, ukuba yenziwe ngokuchanekileyo, kuba ikufundisa ukuba ujolise kumbindi wakho kwaye uchonge ngokulula iindawo zomzimba ezifuna ingqalelo. Ngomqeqeshi ofanelekileyo, uya kuba nakho ukusebenza ngendlela yakho eya kwimpilo ebuyileyo. Amathuba okuzama ukubandakanya ukolulwa kwecala elibi, iHalf-Moon Pose, iTorso Twist, iBridge Pose, iPropse Pose kunye neNja ejonge ezantsi. Umqeqeshi wakho kufuneka akubuze ukuba unazo naziphi na iimeko ezinokuthi zenze naziphi na iingxaki zibangele ingxaki. Ukuba uyakwenza oko, uya kuba nakho ukwenza okwahlukileyo okhuselekileyo.
I-Tai Chi kunye neSciatica
I-Tai Chi, umthambo wamandulo waseTshayinaedibanisa ingqondo nomzimba kwaye ikhuthaze impilo kunye nokuphilisa ngokuhamba kancinci, ukunyakaza okuhle, yinto efanelekileyo yokuzivocavoca ukoyisa iintlungu ze-sciatica. Ukuziqhelanisa nokujonga i-sciatica njengokuphazamiseka kwe-chi kwaye kugxila kumalungu okuvula ukuphucula ukuhamba nokuhamba. I-Tai Chi isebenzisa iintshukumo ezilawulwayo, ubukhulu becala ezikhuthaza ukuguquguquka kunye nokukhulula uxinzelelo lwengqondo kunye nomzimba. Uyajika, wolule kwaye ujike, lonke ixesha uphefumla ngokunzulu kwaye ungena kwimeko yokucamngca ekunceda ukuba ugxile. Xa uyenze ngokuchanekileyo, i-tai chi iya kukushiya uzive uhlaziyiwe, kunokuba udinwe.
Ukolulwa kweSciatica
Nawuphi na umthambo, ngakumbi imeko yezempilo, kufuneka ubandakanye ukolula kunye nokusebenza kwezihlunu. Ngentlungu ye-sciatic nerve, ufuna ukwenza ukolula okukhulula imisipha yakho kwaye usebenze ngobumnene umqolo wakho. Ezinye zazo ziya kuba kukuzilolonga ngokufanayo njengoko ubunokukwenza kwiidiski ze-bulging. Imizekelo yololulo ibandakanya:
I-Knee eya kwi-Opposite Beer Stretch
Idolo eliya kwelinye igxalaba liza kunceda ukukhulula iiglute zakho kunye nezihlunu zepiriformis.
- Thetha ngomqolo unemilenze eyandisiweyo.
- Phakamisa umlenze wakho wasekunene kwaye ubambe izandla zakho ngasemva kwedolo lakho okanye ngaphambili emlenzeni wakho.
- Ngenisa ngobunono idolo lakho lasekunene emzimbeni wakho kwicala lasekhohlo (lasekhohlo).
- Gcina imizuzwana engama-30.
- Phinda kwelinye icala.
- Phinda-phinda 3 ukuya ku-5.
Iposi yomntwana eyandisiweyo
Ukuma komntwana okwandisiweyo kunokunika intle, intambo eyoluliweyo enesixhobo ekuncedeni iintlungu ze-sciatica.
- Uya kuqala ezandleni zakho nasemadolweni.
- Dibanisa iinyawo zakho kunye, uguqe kancinci.
- Yehlisa iimpundu zakho kwizithende zakho kwaye wandise izandla zakho phambi kwakho.
- Isifuba sakho kufuneka sibe semathangeni akho kunye nebunzi lakho emgangathweni. Kuya kufuneka uzive unzulu, ulawula ukolula.
- Phakamisa intloko, thatha umphefumlo.
- Intloko engezantsi emgangathweni, isifuba singene emathangeni kwaye uphinde uphinde wolule.
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Phinda-phinda ama-5.
Ukuzivocavoca ngoNcedo lweNhlungu yoNyango
Ngelixa uninzi lwentlungu esebenzayo esebenzayo ifuna ukuphumla kunye nokuzolula ngobunono, i-sciatica iphendula ngokufanelekileyo ekusebenzeni okusebenzayo. Ngapha koko, ixesha elininzi olichitha kwimeko yokungasebenzi, iintlungu ziya zisiba mbi. Imisipha yakho yangasemva iya kuba buthathaka kwaye ingabi nakho ukuxhasa ii-discs kunye neerves. Ukuhamba kugcina ukuqaqanjelwa ngumgogodla ukugeleza kwintsebenzo yencopho, ukuphucula impilo ebuyayo.
Ukubaluleka kokomeleza isisu kunye nezihlunu ezingasemva
Njengayo nayiphi na imithambo engalunganga okanyeimiqolo ebuthathaka, uninzi lwemithambo eyenzelwe ukukhupha iintlungu zentlungu ekugxininiseni kwimithambo-luvo esiswini nangasemva. Oku kudala inkxaso engaphezulu kwaye kuphucula ukuma komzimba. Hlanganisa ukuthamba kodwa okusebenzayoukuzilolonga esiswiningokuzilolonga ngononophelo okujolise kwimisipha enxulunyaniswa ne-nerve ye-sciatic kwaye ungachacha ngokukhawuleza kwiintlungu ezikhawulezileyo kwaye unqande ukubuyela kwakhona okuzayo.
Ukuhamba
Ukuhamba ngumsebenzi olula, onefuthe eliphantsiinako ukunceda ukunyanga i-sciatica . Xa uhamba, ukuhamba kwegazi lakho kuyanda kwiindawo apho uziva khona iintlungu zenzululwazi ingakumbi ezinqeni nasemilenzeni. Inokunciphisa ukudumba kunye nokukhupha ii-endorphins ezinokunceda ukunciphisa iintlungu. Kuya kufuneka uqale ngesantya esicothayo kwaye uhambe umgama omfutshane, emva koko ungakha kancinci isantya kunye nomgama njengoko unako.
Qhagamshelana neNgcali
Ngaphambi kokuba uqale nenkqubo elula kakhulu yokuzivocavoca, kufuneka uqhagamshelane nodokotela wakho okanye ugqirha wezobugcisa malunga nokuzilolonga kakuhle kwimeko ethile. Oku kuyakuqinisekisa ukuba uzenzela okona kulungileyo kuwe kwaye ukunqanda ukwenzakala ngakumbi.
