I-vertebral hernia yisifo esibi, futhi kubalulekile ukuthatha izinyathelo eziphezulu ngesikhathi sokungena esimweni esibi. Kulo mgomo engqondweni ukuthi odokotela baye bahlakulela umzimba ongemuva ongasiza ekunqobeni lesi sifo.
Ukuzivocavoca ubuhlungu be-back: self-monitoring of the load
Khumbula ukuthi ngezokuzivocavoca awukwazi ukusiza kuphela, kodwa futhi ubuhlungu. Yingakho ulandela ngokulandelayo imithetho elandelayo:
- ngoba i-disc intervertebral ingabanjwa ngokuphelele kunoma iyiphi indlela, bukela ukuzwa kwakho ngesikhathi sokuzivocavoca! Uma ungazizwa ubuhlungu futhi ungakhululekile ngesikhathi sokugijima - lo msebenzi ufanelwe nawe. Uma wena, ngokuphambene nalokho, uzizwa ubuhlungu, ukuzivocavoca kusuka ohlwini kufanele kususwe. Uma ukungathandeki ukukhanya, ukuvivinya umzimba kungenziwa, kodwa kancane kancane futhi uqaphele;
- uma usanda kuqala ukusebenza emisebenzini elula ye-back, gwema zonke izinhlobo ze-torso ephikisayo;
- awunqatshelwe ukugxuma, ukuguqulwa okubukhali ngemilenze yakho nazo zonke izinhlobo zezingxabano kanye nemithonya ebukhali emhlane wakho;
- Ukuzivocavoca kwemisipha yangemuva yendlu kufanele iphindwe kaningi ngangokunokwenzeka - izikhathi ezingaba ngu-2-6 ngosuku. Kuyinto efiselekayo ukuthi wenza okungenani umzimba omncane usuku lonke njalo ngamahora ambalwa;
- Izindawo ezinkingeni kunoma yiluphi uhlobo akumele zihlangabezane nomthelela obi;
- uma wena kuphela usebenzise umzimba nge-protrusion noma i-hernia, yenza ukunyakaza okuhlongozwayo nge-minimum amplitude nomthwalo ubuncane. Kancane kancane, lezi zinkomba zidinga ukwanda.
Khumbula ukuthi kungakhathaliseki ukuthi uzama kanzima kangakanani, ngolunye usuku ngeke ukwazi ukwelapha lesi sifo. Kodwa umsebenzi wansuku zonke nokuzivocavoca kuzoqinisa amandla akho futhi uzokunika ithuba lokubuyiselwa.
Ukuzivocavoca ngemuva nge-hernia
Ukuzivocavoca kwe-back back, okungukuthi, isifunda se-lumbar, kunesidingo esikhulu, ngoba iningi lamacala i-hernia yenzeka ngqo lapha. Cabanga ngesakhiwo esiyinkimbinkimbi esizokwenza kube lula ukugula okunjalo.
Okokuqala, udinga ukuqonda kahle ukuzivocavoca nokwelula imisipha yangemuva:
- Ukuhamba kuzo zonke izinkinobho ngokuqondile ngqo kungenye yezindlela ezilula futhi ezihle kakhulu. Hamba kanje njengemizuzu engu-1-2.
- Beka ibhodi ibhodi elithambekele, ulungise ukuphela kwalo ezingeni le-sill window. Amahlombe akho kufanele agcwaliswe ngobubanzi. Phezulu, yenza isibambo sendwangu encane - ukwesekwa. Ebhodini ungakwazi ukubeka phansi ngemuva kwakho noma esiswini sakho, ulungise ibhande lehlombe. Umzimba udinga ukuphumula ngangokunokwenzeka futhi ulale amaminithi angu-5 kuya kwangu-20. Kufanele kube ukhululekile futhi ungenabuhlungu. Ngaphansi kwamadolo akho, ungafaka umcamelo.
- Ukuhambela phambili. Beka esitokisini esiphansi ngesisu somlenze ukuze iphuzu eliphakeme lomzimba lihambisane nephuzu lobuhlungu. Amakholomu nama-elbows ahlala phansi. Khulisa ukuphumula kwakho futhi uphefumule ngokujulile.
- Ngokufanayo, udinga ukwenza umsebenzi ohlangothini lwakho bese usebenzisa i-roller esikhundleni sesitokisi noma imithwalo eminingana. Ukuqamba amanga ngaphandle kokuzizwa ungakhululekile.
Njengoba ufunde ukuzivocavoca okunjalo okulula, ungaqhubeka nesakhiwo sezokwelapha.
Emuva empilweni: isethi yokuzivocavoca
Ukuzivocavoca njalo kwandisa imisipha nemigqa yangemuva futhi kuvumela ukunciphisa umgogodla, futhi nokwandisa ukugeleza kwegazi ezindaweni eziyinkinga.
- Themba empileni yakho, izandla eceleni kwesiqu, imilenze iguqa ngamadolo. Ncike emahlombe, amahlombe kanye nezinyawo, phakamisa isikhumba, ukhiye endaweni ephakeme imizuzwana engu-3-5 bese uhla. Phinda izikhathi ezingu-3-5.
- Hlala kuzo zonke ezine, phakamisa ingalo yakho yangakwesokudla nomlenze wakho wesobunxele. Yeka endaweni ephezulu. Bese wenze ngengalo yesobunxele nonyawo lokunene. Phinda izikhathi ezingu-10 zombili zombili.
Khumbula - uma ubuhlungu bomhlane bubuhlungu ngesikhathi sokuvivinya umzimba, kufanele kuhlehliswe kuze kube izikhathi ezingcono.