Ukuzilolonga ekuqukunjeni i-nerve ye-sciatic

Iimbulunga zendalo zide kakhulu emzimbeni, kwaye zinxulumene nezitho ezininzi zangaphakathi. Ngezizathu ezahlukahlukeneyo, kudibene (sciatica) kwaye unyango kulo mcimbi kubandakanya ukusebenza ngokomzimba. Ukuzilolonga ekuncedeni iimbulunga zenzululwazi kunceda ukuphucula ukujikeleza kwegazi, ukususa intlungu kunye nokusebenza komsila. Ukongeza, i- gymnastics ekhethekileyo iphelisa ezinye iingxaki kunye nezihlunu kunye nomsi.

Inkomfa yokuzivocavoca ekubambeni iimbindi ze-sciatic

Okokuqala, kufuneka kuthethwe ukuba ukuba i- nerve ye-sciatic iye yabanjelwa , koko kuyimfuneko ukuqhagamshelana neurologist ukuba imisele unyango olufanelekileyo kwaye yavunywa isethi yemisebenzi yokunyanga kwe-nerve ye-sciatic. Ukuze iiklasi ziphumelele, landela le mithetho:

1. Kubalulekile ukuba uqaphele kakuhle indlela yokusebenzisa umzimba kwaye, ukuba kunokwenzeka, kulungele ukwenza phantsi kolawulo lomqeqeshi ukuba usebenzise unyango. Into efanelekileyo kukuba ukusebenza okungalunganga kokuzivocavoca kunokuyingozi ngakumbi imeko.
2. Ukuze ufumane umphumo, uqeqesho olunye alanele, ngoko kufuneka usebenzise rhoqo. Ubuncinane iiseshoni ezimbini kufuneka zenziwe ngosuku.
3. Xa ininzi intlungu ibonakala ngexesha leseshoni, yima ngokukhawuleza uze uthathe ikhefu.
4. Yenza konke ukuhamba ngokuthe ngcembe, ukuphepha zonke izenzo ezenzakalisayo.
5. Unokusebenza ekhaya, into ephambili kukuba indawo kufuneka ibe yindlani kwaye iqine.
6. Kubalulekile ukuqwalasela ukuba nangona intlungu imile, akukho mfuneko yokumisa nokuyeka ukufundisisa, okuya kunceda ukuhlanganiswa kwesi siphumo nokunciphisa umngcipheko wokubandezeleka kwixesha elizayo.

Inkathazo echazwe apha ngezantsi ayifanelekanga ukuba intlungu yesigulane esisigxina kunye nesicacisi iyatshisa, njengoko oku kunokwandisa nje ukuvakalelwa kwentlungu. Ukuzivocavoca umzimba kuyakuncedo xa iimpawu ezinzima zinciphisa, kwaye kunye nalo unako ukukhawulezisa inkqubo yokubuyisela. Ukuzivocavoca ngezansi kufanelekile ukukhusela.

Izenzo eziphumelelayo zokwephulwa kwesibindi se-sciatic

1. Ukuhlala phantsi, welula imilenze phambili. Umlenze omnye kufuneka uguqulwe emadolweni kunye nokufihla izandla zakhe ngaphantsi kweedolo. Kubalulekile ukuqinisekisa ukuba umgudu uhlala uphethile. Kubalulekile ukukrazula ngedolo kwisifuba kwaye ekugqibeleni ukulungisa indawo yomzimba ngemizuzwana eyi-10. Ngelo xesha kubalulekile ukuphefumula ngokukhululekile, ngaphandle kokulibala. Emva koko, ubuyise ngokukhawuleza unyawo lwakho kwaye uphinda usebenze ngaphesheya.
2. Ukwenza umsebenzi olandelayo kwi-nerve ye-sciatic, hlala emva kwakho, uguqa ngamadolo. Ngenxa yoxinzelelo lwesisu esiswini, pha kamisa iinyawo malunga ne-15-20 cm ukusuka phantsi. Kubalulekile ukulungisa indawo yesibini, kwaye ke, buyisela imilenze kwindawo yokuqala. Ngethuba uqhuba umsebenzi, gcina umgca wakho osezantsi uxinzelele phantsi. Kubalulekile ukwenza ukuphindaphinda ezintlanu.
3. Uvavanyo olulandelayo ludibanisa ezimbini ezidlulileyo. Hlala emva kwakho, ulungise imilenze phambi kwakho. Yenza umlenze omnye emadolweni, uyiqonde ngezandla zakho uze uyidonsa kwisifuba sakho. Isikhundla sichazwe imizuzwana engama-10, kwaye ke, nciphise umlenze ngokukhawuleza. Khumbula ukuba umqolo ophantsi kufuneka ugcinwe uphantsi uze ungagcini. Phinda usebenze kunye nakwelinye icala.
4. Ukugqiba kokugqibela xa ubhinqa i-nerve ye-sciatic kwi-buttock isazixhomekeke kuninzi ukusuka kwiintsuku zesikolo. Hlala phantsi, wolule imilenze phambi kwakho. Exhale, uthembe phambili kwaye welula iingalo zakho kwimilenze yakho, uzama ukuchaphazela esifubeni semilenze yakho. Yenza usebenze ngokuthe ngcembe, kwaye kwinqanaba elide, lungisa iindawo zemizuzwana engu-10, kwaye ke, buyela kwindawo yokuqala.