Umgogodla wethu uqala ngokuyiminyaka engama-30. Ngaphezu kwalokho, i- metabolism isinciphisa kakhulu, futhi into kuphela engayilondoloza ngesilinganiso esifanele ukuvivinya umzimba. Esinye sezifo ezingathandeki kakhulu zomgogodla yi-hernia. Futhi inselelo yesithakazelo kule "nhlupho" iyedwa - abantu abaneminyaka ephakathi, ehola indlela engasebenzi yokuphila.
Ukuthuthukiswa kwesifo
I-disc intervertebral is thinned, futhi ukuvuselelwa akukwenzeka ngenxa yokudla okungenamsoco kwezicubu zomgogodla. Ukudla okunomsoco, ukuhlinzeka ngegazi kanye ne-oxygen supply, kuncishiswa ngenxa yemikhuba emibi kanye ne-hypodynamia. Ngenxa yalokho, i-hernia ivela endaweni ye-diski esusiwe. Kungathuthuka kunoma iyiphi ingxenye yomgogodla (umlomo wesibeletho, i-thoracic noma i-lumbar) kanye nokuhlukahluka komuntu ngamunye, ukuvivinya umzimba nokuphefumula komzimba kufanele kubekwe ngabanye.
Ukwelapha
Ngokuya ngesilinganiso sesifo, isiguli sinqunywe ukuthi siphendule. Cishe konke ukwelashwa kwenzeka embhedeni, okungahambi kahle. Futhi lokhu, cishe izinyanga ezimbili. Ngemuva kokuba izicubu zomgogodla zivuselelwe, isiguli siphakamisa futhi sithole ukuthi i-corset yakhe ye-muscular i-atrophied ngokuphelele, okwenza kube yingozi enkulu ngokushesha ukuthola i-hernia entsha. Ukuvimbela lokhu, ngenkathi ukwelashwa kufanele wenze izivivinyo ezikhethekile nangomtholampilo ongasemgogodleni ngokuhamba kancane futhi okukhawulezayo, okuyinto, ngokuyinhloko, kuqukethe izintambo nokuzivocavoca ekululazeni umgogodla.
Ukuzivocavoca
Sizokwenza isethi yokuzivocavoca ngomgogodla we-herniated we-lumbar spine.
- I-IP - elele phansi, elula izandla zethu, sidonsa amasokisi ethu kithi. Sula ngokushelela emuva. Khona-ke sizodonsa amasokisi kithi, futhi nge-pelvis nezandla senza ukunyakaza okufana nokukhanya okubonakalayo, njengokungathi uzama "ukubeka" umgogodla emuva endaweni.
- Izandla kuya ohlangothini, imilenze ukugoba, uwaphendulele ngakwesobunxele, bese uhamba ngakwesokudla. Ngomoya wokuphumula siphumuza emuva ngangokunokwenzeka. Sifaka ikhanda, siphakamise imilenze, isifuba sondliwa ngakwesobunxele, imilenze iyancishiselwa ngakwesokudla. Siphumuza emuva.
- Sifaka ikhanda, sikhulise imilenze yethu bese sibeka eceleni. Amandla emzimbeni, avule, aphakamise isikhumba bese ebamba isisindo somzimba emahlombe. Siya phansi futhi ngomoya ophuthumayo esiphakamisa ibhasi. Senza ushintsho olubushelelezi kusuka kwesinye isikhundla kuya kwesinye.
- Ukuzivocavoca okulandelayo ukwelapha umgogodla womlenze imilenze ndawonye, amadolo adonselwa esifubeni, ikhanda lihanjiswa emadolweni. Siyancipha ikhanda futhi siphumelele ngamadolo esifubeni ngosizo lwezandla.
- Izinyawo ebubanzi bamahlombe, izandla phezu kwesiqu, ukuphakamisa isikhumba, izintambo ziqine. Simi emahlombe. Lapho sekukhuphuka ukuphuza, lapho siphumelela umoya sithukulula esikhwameni bese siya kancane kancane.
- Amaqhubu asibamba esifubeni, ngomoya sidonsela ikhanda emadolweni. Siya phansi, imilenze yethu ibanzi kunamahlombe, sikhulisa i-pelvis ekufakeni inhalation futhi silungise isikhundla, siphumule emuva ephansi. Senza ukunyuka okushelelayo.
- Izindebe ndawonye, sigxilisa amadolo esifubeni, siphumelele futhi siphume umkhumbi wekhanda. Badiliza amakhanda abo. Sithinta kalula i-pelvis yethu, silula ngemuva kwethu.
- Siphakamisa imilenze emihle, sikulungise ngezandla zethu. Senza ukugibela ngemuva.
- Sasihlala phansi emagodini ezithende, izandla zibheke phambili - isikhundla se-embryo. Lo msebenzi, osetshenziselwa i-hernia yomgogodla, uthathwe e-yoga.
- Ekuphumuleni kwethu sidlulisela isisindo somzimba phambili, siphumelele, uma siphumelela umoya sibuyela embungwini. Sidlula kusuka kwesinye isikhundla siya kwesinye.
- Sithola kuwo wonke ama-four. Ukuphulukisa, ngokuphefumula esijikeleza emuva, ukuphulukisa, ngokuphefumula esikugobileyo, ikhanda liya phezulu. Sondeza futhi uphendule emuva.
- Ngokuphefumulelwa sikhulisa ingalo yesobunxele nomlenze wesokudla, silungise isikhundla, wehlise isandla bese usula kuphela ngezinyawo, uzama "ukuthola" ngangokunokwenzeka.
- Siyidonsa emabunzini emadolweni, sibhale. Ekuphumuleni kwethu sidonsa umlenze futhi. Phinda izikhathi eziningana.
- "Hamba" ngezandla ngakwesokudla, ufinyelele iphuzu elidlulele futhi udonse imisipha ehlangothini. Siphindela ku-IP, welula isandla sangakwesokudla nomlenze wesobunxele. Siphindaphinda konke kusuka kokuzivocavoca 12 kuya emlenzeni wesobunxele.
- Siphindela ku-IP, i-pelvic ivuleka phezulu, iqondise izingalo nemilenze. Ekuphumuleni kwethu sidlulisela isisindo somzimba phambili, sifaka, siphumelele emuva. Senza ushintsho olubushelelezi.
- Siya phansi emadolweni ethu, umsebenzi owenziwe ngaphambilini usuqedile ngokushintshela emadolweni.
- Ukumiswa kwesisu, thinta umhlane wakho. Izandla zigoqa futhi uphumule.