I-sciatic nererve iyona ende kunazo zonke emzimbeni, futhi inexhumano nezitho eziningi zangaphakathi. Ngezizathu ezihlukahlukene, kuhlanganiswe (sciatica) futhi ukwelashwa kulokhu kubandakanya ukusebenza ngokomzimba. Ukuzivocavoca ekuthineni usizo lwe-ncious sciatic ukuthuthukisa ukujikeleza kwegazi, ukususa ubuhlungu futhi kusebenze umsebenzi we-muscle. Ngaphezu kwalokho, ukuvocavoca okhethekile kuqeda ezinye izinkinga ngemisipha nomgogodla.
Isiyinkimbinkimbi sokuzivocavoca ekubambeni izinzwa ze-sciatic
Okokuqala, kufanele kuthiwa uma isisindo sciatic isiboshwe , kuyadingeka ukuthi uxhumane nodokotela wezinzwa ukuze anikeze ukwelashwa okufanele futhi avunyelwe isethi yokuzivocavoca zokwelapha izinzwa ze-sciatic. Ukuze amakilasi aphumelele, landela le mithetho:
- Kubalulekile ukugcina kahle indlela yokusebenzisa umzimba futhi, uma kunokwenzeka, kungcono ukwenze ngaphansi kokuqondiswa komfundisi ukuze uthole ukwelashwa. Into ewukuthi ukusebenza okungalungile kokuzivocavoca kungenza kube nzima kakhulu isimo.
- Ukuze uthole umphumela, ukuqeqeshwa okukodwa akwanele, ngakho-ke kudingeka usebenzise njalo. Okungenani amaseshini amabili kufanele aqhutshwe ngosuku.
- Uma ubuhlungu obuningi buzwa phakathi neseshini, khona-ke yimani ngokushesha bese uthatha ikhefu.
- Yenza konke ukunyakaza kancane kancane, ugweme noma yikuphi izenzo eziphuthumayo.
- Ungasebenza ekhaya, into eyinhloko ukuthi indawo kufanele ibe yindlala futhi iqine.
- Kubalulekile ukucabangela ukuthi ngisho noma ubuhlungu buyeke, akudingeki ukuthi umise futhi uyeke ukufunda, okuzosiza ukuhlanganisa umphumela futhi unciphise ingozi yokukhushulwa esikhathini esizayo.
Izinkimbinkimbi ezinikezwe ngezansi azifanelekile uma ubuhlungu be-nerve acute ne-sciatic buvutha ngempela, njengoba lokhu kungenza nje ukuqinisa izinzwa zobuhlungu. Ukuzivocavoca umzimba kuyasiza uma izimpawu ezinzima zinciphisa, futhi ngaleyo ndlela ungasheshisa inqubo yokutakula. Ukuzivocavoca ngezansi kufanele ukuvimbela.
Izenzo eziphumelelayo zokuphulwa kwesibindi se-sciatic
- Uhlala phansi, welula imilenze yakho phambili. Umlenze owodwa kufanele uguqe ngamadolo bese ugoqa izandla zakhe phansi kwegolo. Kubalulekile ukuqinisekisa ukuthi umgogodla uhlala uphethile. Kudingekile ukuba udonsa phansi esifubeni futhi ekugcineni ukulungisa isimo somzimba imizuzwana engu-10. Phakathi nalokhu kubalulekile ukuphefumula ngokukhululekile, ngaphandle kokulibala. Ngemuva kwalokho, buyisa kancane kancane unyawo lwakho futhi uphinde usebenzise lo msebenzi ngakolunye uhlangothi.
- Ukwenza umsebenzi olandelayo we-nerve enesisindo, hlala emuva, uguqe ngamadolo. Ngenxa yokuhlukumeza kwamasipha omzimba, phakamisa izinyawo zombili cishe ngo-15-20 cm ukusuka phansi. Kubalulekile ukulungisa isikhundla sesibili, bese ubuyela imilenze endaweni yokuqala. Ngesikhathi wenza lo msebenzi, gcina umhlane wakho ophansi uphonse phansi. Kubalulekile ukwenza okuphindaphindiwe emihlanu.
- Ukuzivocavoca okulandelayo kuhlanganisa lezi ezimbili ezedlule. Hlala ngemuva kwakho, uqondise imilenze yakho phambi kwakho. Bend umlenze owodwa emadolweni, uwubambe ngezandla zakho bese uyidonsela esifubeni sakho. Isikhundla simisiwe imizuzwana engu-10, bese-ke, kancane kancane wehlisa umlenze. Khumbula ukuthi i-back back kufanele igcinwe iphinde iphinde ibambe umoya wakho. Phinda ukuvivinya umzimba nangakolunye uhlangothi.
- Ukuzivocavoca kokugcina lapho ubamba izinyosi emasimini zijwayele abaningi kusukela ezinsukwini zesikole. Hlala phansi, ubeke imilenze phambi kwakho. Exhale, ugxile phambili futhi welula izingalo zakho emilenzeni yakho, uzama ukuthinta esifubeni semilenze yakho. Yenza umsebenzi kancane kancane, futhi lapho usulele kakhulu, lungisa isimo semasekhondi angu-10, bese ubuyela esimweni sokuqala.