I-hertetic herte isifo esibi, kwaye kubalulekile ukuthatha amanyathelo athile ngexesha elithile ukuba angayifaki kwimo embi. Kulo njongo engqondweni ukuba oogqirha baye bahlakulela ukuqeqeshwa ngokomzimba kwinqanaba elinganceda ukunqoba isifo.
Ukuzivocavoca iintlungu ezibuhlungu: ukujonga iliso lomthwalo
Khumbula ukuba ngokuzilolonga awukwazi ukukunceda nje kuphela, kodwa ubuhlungu. Yingakho ulandele ngokulandelelana le mithetho elandelayo:
- kuba i-disvertebral disc ingagcinwa ngokupheleleyo kunoma yiphina indlela, jonga uvakalelo lwakho ngexesha lokuzivocavoca! Ukuba ungaziva uhlungu kwaye ungakhathazeki ngexesha lokuqhuba - lo msebenzi ufanelwe nawe. Ukuba wena, ngokuchaseneyo, uzive ubuhlungu, ukusetyenziswa kwoluhlu kufuneka kususwe. Ukuba ukungathandeki kukhanya, usebenzo luyakwenziwa, kodwa ngokukhawuleza kwaye uqaphele;
- xa usanda kuqalisa ukusebenza emisebenzini elula ye-back, thintela zonke iinguqu zokutshintshisa i-torso;
- awuvumelekile ukugxuma, ukuguquka okubukhali kunye nemilenze yakho kunye nazo zonke iintlobo zeempompo kunye neempembelelo ezibukhali kumqolo wakho;
- Ukuzivocavoca kwemisipha yangasemva yendlu kufuneka iphindwe rhoqo kangangoko kunokwenzeka - malunga nama-2-6 ngamaxesha ngosuku. Kuyinto enqwenelekayo ukuba wenze ubuncinci ubuncinane kwimini yonke imihla elula;
- indawo zeengxaki nayiphi na ifomu akufanele ihlangabezane nefuthe elibi;
- xa ufundisa kuphela ukubuyisela umva nge-protrusion okanye i-hernia, yenza ukunyuswa okucetywayo kunye nobukhulu obuncinane kunye nomthwalo omncinci. Kancinci, ezi zikhombisi kufuneka zinyuswe.
Khumbula ukuba kungakhathaliseki ukuba uzama kangakanani, ngolunye usuku awuyi kukwazi ukuphilisa esi sifo. Kodwa umsebenzi wemihla ngemihla uya kuqinisa umva wakho kwaye uza kukunika ithuba lokubuyisela.
Ukuzivocavoca umva nge-hernia
Ukuzivocavoca kwe-back back, oko kukuthi, indawo yesigxina, ifuna kakhulu, ekubeni ininzi yamatyala ayenzekayo apha apha. Cinga ngolu hlobo oluthile oluya kubangela ukugula okunjalo.
Okokuqala, kufuneka ufunde ukuzilolonga nokululalisa izihlunu zasemva:
- Ukuhamba kuzo zonke iine ezine-back back ngenye yeendlela ezilula kunye nezona zilungileyo. Hamba ngale ndlela imizuzu emi-1-2.
- Beka ibhodi ibhola elityebileyo, ulungise ukuphela kwayo kwinqanaba le window. Amahlombe akho kufuneka azaliswe ngokubanzi. Ephezulu, yenza umtya wesitya esinyeneyo - ukuxhasa. Ebhodini unokubeka phantsi emva kwakho okanye ngesisu sakho, ulungele ibhande lomthwalo. Umzimba kufuneka ukhululeke kangangoko kunokwenzeka kwaye ulale amaminithi ama-5 ukuya kwimizuzu engama-20. Kufuneka lukhululekile kwaye lubuhlungu. Ngaphantsi kwamadolo, unokubeka umlotha.
- Ukuhamba phambili. Beka kwisitulo esiphantsi ngesisu somlenze ukwenzela ukuba indawo ephezulu yomzimba ihambelane neengxaki zentlungu. Iiboloni kunye neenduli zihlala phantsi. Khuphula ukuphumla kwakho kwaye uphefumle ngokukhulu.
- Ngokufanayo, kufuneka wenze umsebenzi olele ecaleni lakho kwaye usebenzisa i-roller endaweni yesigu okanye imithwalo emininzi. Iimfuno zokukhohlisa ngaphandle kokuziva ukhululekile.
Ukuba ube nolwazi olunzulu olunjalo, ungaqhubeka nokuxilongwa kwezonyango.
Impilo emva: isethi yokuzilolonga
Ukuqhuba rhoqo umzimba kukhulisa imisipha kunye nemigqa yomqolo kwaye kuvumela ukunciphisa umthunzi, kunye nokwandisa ukuhamba kwegazi kwiinkalo zengxaki.
- Ulale emhlane wakho, izandla phezu kwesiqu, imilenze iguqa ngamadolo. Uncike emahlombe, emagxeni kunye neenyawo, pha kamisa i-pelvis, uvale kwindawo ephezulu malunga nemizuzwana engama-3-5. Phinda kwakhona ama-3-5.
- Yima kuzo zonke ezine, pha kamisa isandla sakho sokunene nomlenze wakho wesobunxele. Yeka kwindawo ephezulu. Emva koko wenze ngeengalo ezisekhohlo kunye nelinyawo lokunene. Phinda amaxesha ama-10 kumacala omabini.
Khumbula - ukuba intlungu yangemuva ibuhlungu ngexesha lokusetyenziswa, kufuneka ihlehliselwe kude kube ngamaxesha angcono.