Zitholele ukuzivocavoca okuphephile kwamadiski e-herniated kanye ne-inguinal hernias, kanye nezincomo ezisebenzayo nezinqubo ezigunyazwe ochwepheshe. Phila ngokuphepha!
Thola ukuthi yiziphi izivivinyo okufanele uzigweme nge-sacroiliitis nokuthi ungahamba kanjani ngaphandle kwezinhlungu. Umhlahlandlela ophelele wokukhulula ukungakhululeki futhi uthuthukise impilo yakho.
Zitholele ukuzivocavoca okungavunyelwe, amathiphu, kanye nendlela yokuvimbela ukulimala ku-L5-S1. Thuthukisa impilo yakho engezansi ngomhlahlandlela wethu wochwepheshe.
Sichaza ukuzivocavoca okungavunyelwe kwe-lumbar stenosis kanye nezindlela ezingcono kakhulu zokugwema ubuhlungu beqolo.
Thola ukuthi yiziphi izivivinyo okufanele uzigweme ngobuhlungu obuphansi be-back back noma i-sciatica kanye nokunconywa kakhulu ukuthi uthuthuke. Vikela umhlane wakho ngalo mhlahlandlela!
Funda ukuthi yiziphi izivivinyo okufanele uzigweme uma une-scoliosis, okuhlanganisa izingozi, namathiphu okuqeqeshwa okuphephile. Kubuyekeziwe futhi kusekelwe kuchwepheshe!
Funda ukuthi iziphi izivivinyo okufanele uzigweme uma unenqulu futhi uthole izindlela eziphephile nezisebenzayo zokululama kwakho. Nakekela izinqe zakho!
Funda ukuthi yiziphi izivivinyo okufanele uzigweme ezimweni ze-lumbar anterolisthesis nokuthi ungaqeqesha kanjani umhlane wakho ngokuphepha futhi uthole ezinye izindlela eziphephile.
Sichaza ukuthi yiziphi izivivinyo okufanele uzigweme uma une-disc ye-herniated nokuthi ungawuvikela kanjani umhlane wakho ngezinye izindlela eziphephile.
Hlola inkimbinkimbi yobuhlungu obuphansi emuva futhi uthole amasu okuphatha ngempumelelo.
Thola izivivinyo ezisebenzayo zokuqinisa iqolo lakho futhi uthuthukise inhlalakahle yakho iyonke. Iqeda ubuhlungu futhi ithuthukisa izinga lakho lempilo.
Thola imidlalo engcono kakhulu yokuqinisa umhlane wakho futhi uvimbele ubuhlungu. Thuthukisa impilo yakho ngokuzivocavoca okusebenzayo namathiphu awusizo.
Ubuhlungu beqolo ngezinye izikhathi budideka nobuhlungu bezinso, yingakho besifuna ukucacisa izimpawu zomunye nomunye futhi sisuse noma yikuphi ukungabaza.
Ingabe i-cyst ye-Tarlov ihlobene ne-lumbago? Yelashwa kanjani? Kungani lelo cyst liphuma? Siphendula yonke imibuzo.
Ukuqhekeka emuva kuwumkhuba ongase ube yingozi. Thola imiphumela emzimbeni kanye namathiphu best ukukugwema.
Yazi ukuthi yini i-lumbar whiplash nokuthi yiziphi izimbangela zayo. Thola izimpawu ezivame kakhulu kanye nokwelashwa ukuze ugweme ubuhlungu obuphansi emuva.
Thola ukuthi kungani uba nobuhlungu beqolo uma uzivocavoca. Sihlaziya amaphutha ajwayelekile nezimbangela ekuqeqesheni.
Thola izivivinyo ezingcono kakhulu ze-vertebra yesihlanu ye-lumbar. Sihlaziya i-anatomy yomgogodla nokuthi yikuphi ukuzivocavoca okungcono kakhulu ukugwema ukulimala kwama-vertebrae.
I-Foam Roller iyithuluzi lezemidlalo elaziwayo lokushisisa noma lokuhlikihla izindawo ezinezilonda. Thola izivivinyo ezingcono kakhulu zokudambisa izinhlungu ku-sciatic nerve.
Intambo yokweqa iwumsebenzi osetshenziswa kakhulu wenhliziyo nemithambo yegazi ukuze uhlale usesimweni. Thola izimbangela ezahlukene kanye nendlela yokugwema lokhu kuphatheka kabi.
Thola ukuzivocavoca okungcono kakhulu kwe-lumbar spinal fusion. Thuthukisa isikhundla nge-anti-extension kanye ne-anti-flexion abdominals.
Thola ukuzivocavoca okuhle kakhulu kwemisipha ye-multifidus. Funda indlela yokuqinisa i-back back nokunciphisa ubuhlungu emhlane ophansi.
Funda ukuqinisa i-back back nge-routine elula yokuqeqesha. Sikufundisa ukuzivocavoca okungcono kakhulu kwe-back back kanye nokuqinisa i-vertebra yesihlanu (L5).
Thola ukuthi yini i-back or lumbar hyperextension. Lesi simo singabangela ubuhlungu obukhulu, kodwa kukhona izivivinyo zokusikhulula.
Thola izivivinyo ezingcono kakhulu zokukhulula ubuhlungu be-flat back syndrome. Ngaphezu kwalokho, bazosebenza ukulungisa ukuma nomgogodla futhi banciphise ingozi yokulimala.
Thola ukuthi kungani abanye besifazane beba nobuhlungu beqolo ngaphambi kokuya esikhathini. Sihlaziya ukuthi singakunqanda kanjani nokuthi singaphathwa kanjani.
Abanye abagijimi bathola izinhlungu eqolo lapho begijima. Yazi izimbangela futhi uvimbele ukugijima ekubangeni ukulimala.
Ubuhlungu obuphansi emuva (umhlane ophansi) bukhona kakhulu kuzo zonke izinhlobo zabantu, kokubili abasubathi nabahlezi. Thola izindlela ezingcono kakhulu zokunciphisa lobu buhlungu futhi uqalise kabusha umsebenzi wakho wansuku zonke njengokujwayelekile.
Ubuhlungu beqolo buvame kakhulu kubantu abaningi. Thola ukuthi ungathuthukisa kanjani ubuhlungu ngokulungisa ukuma kwakho ejimini. Yethula lezi zivivinyo ohlelweni lwakho lokuqeqesha ukuze ukhulule izinhlungu ezingezansi.
Thola ukuthi iyini i-sciatica nokuthi ungaqeda kanjani ubuhlungu ngokushesha. Thola ukuthi kungani ivela nokuthi yiziphi izindlela zokwelapha.
I-Deadlift ingenye yezindlela ezingcono kakhulu zokuzilolonga ezihlangene eziningi zokuqeqesha umzimba ophansi. Ingabe iqolo lakho libuhlungu uma wenza lo mnyakazo? Thola ukuthi ingabe ingabangela ukulimala okuphansi noma ukuthi ungasiza yini ukuyivimbela.
Amaphaphu kuwumsebenzi okahle wokuqinisa imilenze, isisu kanye nomhlane ophansi. Noma kunjalo, abasubathi abaningi bahlushwa iqolo lapho bedlala. Thola ukuthi kungani lokhu kwenzeka nokuthi ungakulungisa kanjani.
Ukulimala okuphansi emuva, okufana nobuhlungu obuphansi emuva, kungenye yezinto ezivame kakhulu. Imikhuba yokuphila yokungawuvivinyi isenza samukele izimo ezingezona ezemvelo. Zitholele amathiphu ayisithupha okuthuthukisa ukulimala komgogodla.
I-Dry Needling ingenye yezindlela zokwelapha ezisetshenziswa kakhulu ku-physiotherapy ukwelapha amaphuzu okuqala. Thola ukuthi kwenziwa kanjani kanye nezinzuzo zako.
Olunye ucwaningo luye lwabheka ukuthi ukugeza kweqhwa kungcono yini kunokugeza okuhlukile, futhi ngokuphambene nalokho. Abadlali bebhola lombhoxo benze izivivinyo ezahlukene ukuze bathole ukuthi iyiphi indlela yokwelapha engcono kakhulu yokululama ngemva kokuqeqeshwa.
Kunezizathu eziningi zokuthi kungani singathola ubuhlungu obuphansi emuva. Ukwazi ezinye izindlela kuzosisiza ukuthi sinciphise ukungakhululeki futhi sithuthukise izinga lethu lempilo.
Ukwenza amapulangwe kuwumqondo omuhle ukusebenza izisu ngaphandle kokulimaza umgogodla wethu. Yize kunjalo bakhona abantu abezwa ubuhlungu beqolo.
I-Professional College of Physiotherapists yaseMadrid idale uchungechunge lwezincomo zokugwema ukulimala lapho siphethe amapotimende ethu ohambo. Siyakutshela ukuthi ayini lawa macebiso nokuthi yiliphi ipotimende elingcono kakhulu lokugwema ukuzilimaza.
Ukuchitha imizuzu embalwa ngemva kokuqeqeshwa ukuze welule umhlane wakho kubalulekile ukuze uphumule futhi ukhulule ukungezwani okuqoqwe ngesikhathi sokuzivocavoca.
Abantu abaningi bazohlushwa izinhlungu emuva empilweni yabo yonke ngezizathu ezahlukahlukene. Ukucabangela izici ezithile kungenza umehluko.
Lapho silimala emisipha, kuphakama ukungabaza ngokuthi kufanele sifake ukushisa noma ukubanda. Siyakutshela ukuthi uyini umehluko lapho usebenzisa amazinga okushisa ahlukene nokuthi kufanele uwafake kanjani ukuze angabangeli ukushiswa kwesikhumba.
Akuvamile ukwazi ukuthi isilonda sikhona esiswini. Thola izimbangela, izimpawu kanye nokwelashwa okungcono kakhulu ukukugwema.
Ukulimala ejimini kuvame kakhulu. Ngenxa yezici ezithile, ukulimala okuthile kuvame ukutholakala kalula. Kulesi sihloko sizobiza ukulimala okuvame kakhulu ejimini, ukuze ukwazi futhi uvimbele ukubukeka kwabo.
Kungenzeka ukuthi imikhuba yakho yokuqala yokuqeda ukufa izoholela ekulimaleni okuphansi ngenxa yokungazi inqubo. Sikutshela ukuthi ungakuvimbela kanjani.
Ukuqalisa ejimini kudinga ijika lokufunda. Uma kungenjalo kuvela izilonda. Yazi ezine njalo.
