Impilo ye-Lumbar spine ibalulekile kuwo wonke umuntu, ikakhulukazi uma uhlushwa isifo se-disc ezingeni le-L5-S1, enye yezindawo ezivame kakhulu ukuthuthukisa ama-disc herniated nezinye izimo zomgogodla. Ukungakhululeki kule ngxenye yomgogodla ophansi kungathinta kakhulu izinga lempilo, kuthinte ukunyakaza kwansuku zonke, futhi kukhawule ukubamba iqhaza kwezemidlalo noma ukuzilibazisa. Kodwa-ke, kunemibuzo eminingi mayelana nokuthi yiziphi izivivinyo eziyingozi kakhulu kulabo abanalesi simo, kanye nezeluleko ezingcono kakhulu nezindlela zokuvimbela ukugwema izinkinga.
Kulesi sihloko uzothola a Umhlahlandlela ophelele futhi onemininingwane mayelana nokuzivocavoca okungavunyelwe kwe-L5-S1 lumbar disc isifo, ngaphezu kwezincomo ezenziwe ochwepheshe zokunciphisa ingozi yokulimala. Sizobheka kabanzi ukunyakaza nemisebenzi eyingozi kakhulu, ukuthi kungani ivinjelwa, futhi sinikeze ezinye izindlela eziphephile nezisebenzayo zokugcina ukuhamba nokuqinisa iqolo lakho ngaphandle kokufaka umgogodla wakho engozini.
Yini i-L5-S1 Lumbar Disc Disease futhi kungani ivame kangaka?
Isifo se-Lumbar disc L5-S1 simelela inqubo ewohlokayo ye-disc intervertebral etholakala phakathi kwe-vertebra yesihlanu ye-lumbar kanye ne-vertebra yokuqala ye-sacral. Le diski isebenza njenge-absorber eyemvelo yokushaqeka, evumela ukunyakaza kanye nemithelela yokumunca phakathi kwama-vertebrae, kodwa ngenxa yesimo sayo samasu ekushintsheni phakathi kwesifunda se-lumbar kanye ne-pelvis, ingaphansi kwamazinga aphezulu okucindezeleka kwe-biomechanical.
Izimbangela ezivame kakhulu zesifo se-disc kuleli zinga yiminyaka yobudala, izakhi zofuzo, indlela yokuphila yokuhlala, izinguquko ze-postural, nezici ze-anatomical. Nakuba kungabonakali ngaso sonke isikhathi izimpawu, lapho ubuhlungu buvela ngokuvamile bubonakala emhlane ophansi, buphuma ezinqeni, emathangeni, nasezinyaweni, ikakhulukazi uma kukhona ukucindezelwa kwe-nerve sciatic.
Iningi lama-herniated noma ama-protruding discs kule ngxenye angaxazulula ngokuzenzekelayo ngokwelashwa okuvamile. Kodwa-ke, ukuphatha okungalungile, ukunyakaza okungazelelwe, noma ukuvivinya umzimba okunganele kungandisa isimo, okuholela ezinkingeni ezifana ne-sciatica noma, ezimweni ezimbi kakhulu, ukulahlekelwa ukulawulwa kwe-sphincter kanye nobuthakathaka bomlenze.
Izici eziyingozi kanye nezimpawu ezivamile
Kunezici ezihlukahlukene eziyingozi ezibeka phambili ekuhluphekeni kwe-L5-S1 lumbar disc isifo. Phakathi kweziyinhloko kukhona:
- Ubudala: Ukuguga kwemvelo kwediski kuthanda ukonakala kwayo kusukela ebusheni kuya phambili.
- I-Genetics: Izinhlobo ezithile zofuzo zishintsha ukwakheka kwendandatho ene-fibrous futhi zenze kube lula ukubonakala kwe-hernias.
- Imikhuba: Indlela yokuphila yokunganyakazi, ukubhema, nokungawuvivinyi umzimba kwenza buthaka izicubu ezisekelayo futhi kulimaze umsoco wediski.
- Imithwalo ephindiwe: Imisebenzi noma imidlalo ehilela ukuphakamisa izinsimbi ezisindayo noma ukunyakaza okuqhubekayo nokujikelezayo kwandisa ingozi yokulimala kwe-intervertebral disc.
Izimpawu ezivame kakhulu ezihlobene nesifo se-L5-S1 disc yilezi:
- Ubuhlungu beLumbar ngokukhishwa kwemisebe ngasesinqeni, ngemuva kwethanga, ohlangothini olungaphandle lomlenze nonyawo.
- Ukuvutha, ukushotshozela kanye nokuzwela okushintshile.
- Ubuthakathaka bemisipha emaphethelweni aphansi.
- Umkhawulo wokuhamba, ubunzima bokugoba noma ukusonta isiqu.
- Ubuhlungu buya ngokuya belula umlenze noma ugobe inqulu.
- Ezimweni ezimbi kakhulu, ukulahlekelwa ukulawulwa kwe-sphincter nokungakwazi ukuhamba.
Ukubaluleka kokuxilongwa kusenesikhathi kanye nokwelashwa
Uma kusolakala ukuthi isifo se-L5-S1 disc, kunconywa ukuthi uthintane nochwepheshe ukuze uthole ukuhlolwa okuphelele. Ukuxilongwa kuvame ukudinga ukuhlolwa kwe-imaging njenge-MRI, engakwazi ukubona ubukhona be-hernias, ama-disc protrusions, nokubandakanyeka kwezimpande zenzwa.
Ukwelashwa kuvame ukugoqa ezimweni eziningi, ngokusekelwe ekuphumuleni okulinganiselwe, i-analgesia, i-physiotherapy kanye nokuzivocavoca okufanele kokwelapha. Ukuhlinzwa kucatshangelwa kuphela ezimeni eziphuthumayo, njengokulahlekelwa amandla noma ukulawulwa kwe-sphincter.
Kubalulekile ukuthi ungakusebenzisi ngokweqile ukuphumula futhi ugweme ukungasebenzi isikhathi eside, njengoba kungabangela ukukhubazeka okukhulu futhi kube kubi kakhulu ukubikezela. Ukufakwa kancane kancane kokuzivocavoca okulawulwayo kuyisihluthulelo sokululama kanye nokuvimbela ukuphindeka emuva.
Ukuzivocavoca okungavunyelwe kwe-L5-S1 Lumbar Disc Disease
Akuwona wonke ama-exercises afanelekile uma unesifo se-L5-S1 lumbar disc, ikakhulukazi phakathi nesigaba esibucayi noma uma izimpawu zinzima. Ukuzijwayeza ukunyakaza okuthile kungakhuphula ingcindezi ku-disc eyonakele, kukhulise ubuhlungu, futhi kube nzima inqubo yokutakula. Ngezansi izivivinyo ochwepheshe abavame ukweluleka ngazo:
Ukulayisha i-axial nokuphakamisa izinsimbi
Ukugwema ukuvivinya umzimba okubeka umthwalo oqondile ku-lumbar spine kubalulekile.. Ukunyakaza okufana nama-barbell squats, ukucindezelwa kwemilenze, ama-deadlift, nokuphakamisa izinsimbi phezulu kubeka ukucindezela okukhulu kuma-intervertebral discs, ikakhulukazi engxenyeni ye-L5-S1.
Lezi zinhlobo zokuzivocavoca ziyingozi ikakhulukazi uma inqubo ingaphelele noma uma kusetshenziswa imithwalo esindayo. Ngisho nakubantu abaqeqeshiwe, ukukhathala noma amaphutha ekubulaweni kungaholela ekulimaleni. Ukuzivocavoca kwamahhala kwamahlombe nangemuva, okufana nomshini wezempi, nakho akukhuthazwa njengoba kwandisa ingcindezi.
Ukuhlala kwakudala nokuhluka okuyingozi
I-sit-ups yendabuko, ikakhulukazi lezo ezenziwa nge-spinal flexion, kufanele zigwenywe kubantu abane-lumbar disc herniation. Lezi zivivinyo zivame ukulayisha ngokweqile i-hip flexors kanye ne-back back, okubangela ukucindezela ngokweqile kwi-disc eyonakele.
Ngokuhambisana nemigqa efanayo, ukuhlala okujikelezayo noma i-"Russian Twist" edumile kuyingozi kakhulu: Bahlanganisa i-lumbar flexion kanye nokujikeleza, okwandisa kakhulu ingozi yokwandisa ukulimala.
Ukuzivocavoca kwe-trunk flexion kanye nokujikeleza
Konke ukuzivocavoca okubandakanya ukuguquguquka kwesiqu okuphindaphindiwe nokunyakaza kokuzungeza, okufana nokusonteka kwezigxobo noma ukusonteka komshini, akunconyiwe. Lokhu kunyakaza kungaphansi kwe-annulus fibrosus ye-disc ukuze kugundwe amandla futhi kungenza kube lula ukuphuma kwe-disc material. Ngaphezu kwalokho, umgogodla awuvumelani ne-anatomically ukuze umelane nokujikeleza okuphoqelekile, ikakhulukazi ngaphansi komthwalo.
Ama-hyperextensions nama-flexion asemaceleni
I-Lumbar hyperextensions iyinkinga, ikakhulukazi kubantu abanokunciphisa imisipha ngenxa yendlela yokuphila yokuhlala noma ukungahambi kahle. Lokhu kunyakaza, kude nokuqinisa ngokuphephile, kungabangela ukungezwani okwandayo emhlane ophansi kanye nezimpawu ezimbi kakhulu.
Ngakolunye uhlangothi, Ukugoba kwe-Dumbbell kubeka ingcindezi engeyona eyemvelo emhlane ongezansi. Umgogodla awuklanyelwe ukumelana nokulayisha kwe-lateral ngesisindo esengeziwe, okwandisa ingozi yokucasuka kwe-disc nokulimala.
Ukwelula komgogodla okungalungile
Ukuphoqeleka ukugoba phambili ukuzama ukuthinta izinyawo noma phansi kuyingozi kubantu abanesifo se-lumbar disc.. Lolu hlobo lokwelula lukhulisa ukucindezela engxenyeni eyonakele, ikakhulukazi uma ukuma kuphoqelekile. Ukwelula okubandakanya ukunwetshwa kwe-lumbar (ukugoba emuva) nakho kuyaphikiswa, njengoba kungaqhubeka nokuvala umsele womgogodla futhi kwandise ubuhlungu.
Ukuzivocavoca okunomthelela ophezulu kanye nemisebenzi eqinile
Imisebenzi enjengokugijima ezindaweni eziqinile, ukugxuma, ukugibela, imidlalo yokuxhumana, ubuciko bokulwa noma ukuvivinya umzimba kwe-plyometric kubangela ingozi engadingekile, njengoba zibangela ukushaywa okuphindaphindiwe okungase kubi nakakhulu ukuwohloka kwe-disc.
Ngokunjalo Ukuhamba ngebhayisikili endaweni engalingani noma ezintabeni akunconywa. ngenxa yokudlidliza kanye nomthelela odluliselwa ku-lumbar spine.
Eminye imisebenzi okufanele uyigweme
- Ukunyakaza kweziqhumane noma ukulimala okungazelelwe komgogodla, ikakhulukazi ezigabeni ezinzima.
- Ukuphumula okuphelele isikhathi eside, okungakhuphula ukukhubazeka futhi kubambezele ukululama.
- Ukuhlala noma ukuma isikhathi eside ngaphandle kokushintsha izikhundla, njengoba ukungasebenzi okuqhubekayo kwandisa ingozi yokuwohloka kwe-disc.
- Ukuhlanganisa imithwalo esindayo kunoma yisiphi isimo, ekhaya noma emsebenzini.
Amathiphu nezincomo zokuvimbela
Ukuvimbela isifo se-lumbar disc kanye nezinkinga zayo kuncike endleleni yokuphila esebenzayo, ukuma okulungile, nemisipha eqinile, elinganiselayo. Nazi izincomo ezisekelwe kakhulu ebufakazini:
- Iqinisa imisipha ye-lumbar, gluteal kanye nesisu ngokuzivocavoca okuvamile (Bheka Ukuzivocavoca Okunqatshelwe Kwe-Lumbar Stenosis), izivivinyo zokuzinzisa, amabhuloho, i-hip hinge, njll.).
- Gwema impilo yokuhlala phansi: Ukungasebenzi isikhathi eside kwenza izicubu zibe buthaka futhi kulimaze umsoco we-disc.
- Yenza ukufudumala okufanele kanye nokuqhubeka kokulayisha ngaphambi kwanoma yimuphi umsebenzi womzimba ukuze ugweme ukulimala.
- Gcina i-ergonomics enhle emsebenzini (ikakhulukazi uma uhlala isikhathi eside), ukushintshanisa ukuma nokuvuka njalo nje.
- Ilawula isisindo somzimba, njengoba ukukhuluphala kwandisa ingcindezi emhlane ongezansi.
- Phumula ngokwanele futhi ulawule ingcindezi, izici ezithonya kakhulu ubuhlungu obuphansi emuva.
- Hlala uthintana nama-physiotherapist noma ochwepheshe ngaphambi kokuqala noma yikuphi ukuzivocavoca umzimba uma unomlando wesifo se-lumbar disc.
Ukuzivocavoca okuphephile nokunconywayo kwabantu abane-L5-S1 lumbar disc disease
Akukhona konke okuyimingcele uma unesifo se-lumbar disc. Izivivinyo eziningi zokwelapha ngokomzimba namasu angakusiza ukuthi uphinde uhambe, uqinise umhlane wakho, futhi unciphise ubuhlungu. Phakathi kwezivivinyo ezinconyiwe kakhulu yilezi:
Ukuhamba nokuzilolonga okuthambile kokwelula
- I-Chair Hamstring Stretch: Uhlezi unwetshiwe umlenze owodwa, uncike kancane kuwo kuze kube yilapho uzwa ukucindezeleka ngemuva kwethanga lakho. Bamba imizuzwana engu-15-30 bese ushintsha imilenze.
- Ithawula Hamstring Stretch: Ukulala emhlane wakho, phakamisa umlenze owodwa ngosizo lwethawula, donsa ngobumnene futhi ubambe isikhundla.
- Ukwelula Ikati: Kuzo zonke ezine, shintshanisa phakathi kokugoba iqolo lakho liye phezulu naphansi, uhlanganise kahle umgogodla wakho.
- Idolo kuya Kwelula Isifuba: Ukulala emhlane wakho, ulethe idolo elilodwa esifubeni sakho bese ubamba imizuzwana embalwa; shintsha imilenze.
Ukuqinisa nokuzinzisa umzimba
- Ibhuloho le-Gluteal: Ukulala ngomhlane wakho, guqa amadolo akho futhi uphakamise i-pelvis yakho ngokucindezela ama-glutes akho. Bamba imizuzwana engu-2-3 bese wehlisa kancane.
- I-ayina: Ukuma kwezingalo zakho nezinzwane, gcina umhlane wakho nezinqulu ziqondile imizuzwana engu-15-30.
- I-Hip hinge: Ukuma ngenduku (kungaba induku yomshanelo) emhlane wakho uthintane nekhanda lakho, umhlane nezinqe, ugobise kancane amadolo akho nomzimba wakho, ugcine induku ixhumene ngaso sonke isikhathi.
- Ukuzivocavoca kwe-Superman: Ukulala ubheke phansi, phakamisa izingalo nemilenze yakho ngesikhathi esifanayo ngaphandle kokuphoqelela, ubambe imizuzwana embalwa futhi uphansi.
- Ukugqugquzela i-Neurodynamic ye-nerve ye-sciatic: Ukuma, ubeke umlenze wakho othintekile esihlalweni bese ugoba ngobumnene, ugobe intamo yakho futhi ubhekise izinzwane zakho phansi. Bese, welula i-torso yakho bese ubuyisela ikhanda lakho emuva, ukhomba izinzwane zakho phezulu.
Imisebenzi ye-aerobic enomthelela omncane
- Ukubhukuda: Enye yezemidlalo enconywa kakhulu kubantu abanezinkinga eziphansi emuva, njengoba ivumela ukuthi basebenzise ngaphandle kokubeka ukucindezeleka okwengeziwe emgogodleni.
- Ukuhamba ezindaweni eziyisicaba kanye nezikhathi ezimaphakathi, ezishintshana namakhefu.
- I-Yoga kanye ne-Pilates (eguquliwe), njalo ngaphansi kokuqondisa kochwepheshe onolwazi kuma-pathologies omgogodla.
Imibono eyiphutha evamile kanye nezinganekwane mayelana ne-L5-S1 lumbar disc isifo
Kuningi okungelona iqiniso okujikelezayo mayelana nesifo se-lumbar disc, ukuzivocavoca, kanye nokubikezela. Lapha sicacisa ezinye izinganekwane ezivamile:
- Akuwona wonke ama-herniated discs abangela ubuhlungu, Eziningi azibonakali futhi azidingi ukwelashwa.
- Ukuhlinzwa kuyadingeka kuphela emaphesentini amancane ezimweni, ngokuvamile lapho kukhona ubuhlungu obukhubaza noma izinkinga zezinzwa.
- Ukuphumula okuphelele isikhathi eside akuzuzisi, ngaphandle kwasezigabeni zokuqala zobuhlungu obukhulu.
- Ukunyakaza okulawulwayo, okunomthelela omncane, okuhamba kahle kuphephile futhi kunenzuzo.
- Ama-disc e-Herniated angaphinde afakwe ngokuzenzekelayo kumaphesenti aphezulu wamacala, ikakhulukazi ngezindlela ezihlelekile ezihlelekile.
Amacala emitholampilo kanye nendlela ye-interdisciplinary
Emitholampilo ekhethekile, kuvame ukukhethwa indlela ehlukahlukene: inhlanganisela ye i-osteopathy, i-physiotherapy, ukuvivinya umzimba kokwelapha futhi kwezinye izimo ukwengezwa (okufana ne-Omega 3, uvithamini C noma i-PEA ukulawula ukuvuvukala).
Ukwelashwa kungase kuhlanganise amasu okwelapha ngesandla, i-neuromodulation, ukuvivinya umzimba, ukuqinisa i-lumbar, nokufunda okuqhubekayo kwezemidlalo noma imisebenzi.
Ukwesekwa kwengqondo kanye nezinguquko zendlela yokuphila kubaluleke ngokulinganayo empumelelweni yesikhathi eside.
Nini ukubonana nochwepheshe ngokushesha
Kufanele ufune usizo lwezokwelapha oluphuthumayo uma uhlangabezana:
- Ukuphelelwa amandla emilenzeni.
- Ukungakwazi ukuchama noma indle.
- I-anesthesia endaweni ye-perineal.
- Ubuhlungu obungalawuleki obungathuthuki ngemithi.
Lezi zimpawu zingase zibonise ukubandakanyeka okukhulu kwezinzwa futhi zidinga ukuhlolwa ngokushesha nguchwepheshe womgogodla..
Kusobala ukuthi isifo se-L5-S1 se-lumbar disc siyisimo esiyinkimbinkimbi kodwa esilawulekayo esinolwazi olwanele kanye nendlela ehlukene. Ukuqonda ukuthi yikuphi ukuvivinya umzimba okufanele ukugweme, indlela yokujwayela umsebenzi wakho womzimba, nokukhetha uhlelo lokwelapha lomuntu siqu kungakusiza ulondoloze indlela yokuphila esebenzayo futhi unciphise ingozi yokuphinda ugule. Ukusebenzisana nochwepheshe kanye nokulalela umzimba womuntu ngenkuthalo kuzoba abalingani ababalulekile endleleni yokululama kanye nokuvimbela ukulimala okwengeziwe.
