Umqolo obuhlungu ngexesha lokukhulelwa uqhelekile ngakumbi kwiinyanga zokugqibela zokukhulelwa, apho ubunzima besisu bukhula ngakumbi kwaye ezinye izinto ziyahlangana. Abanye abantu basetyhini bafumana iintlungu ezisezantsi ezisezantsi kwaye abanye bafumana iintlungu ze-sciatica. Kule nqaku siza kugxila kwi-sciatica kunye nendlela yokunciphisa iintlungu ze-sciatica ngexesha lokukhulelwa.
Yintoni iintlungu zesciatica?
Ukuze ukwazi ukwahlula phakathi kwentlungu ye-sciatica kunye neentlungu ezisezantsi ezisezantsi, kufuneka uqale wazi into nganye nganye enayo ukuze uwahlule. Iintlungu ezisezantsi ezibuhlungu zijolise kumqolo osezantsi, ngaphezulu kwesram. Inokuphuma kwakhona komnye wemilenze ukuya kuthi ga kunyawo.
Intlungu yeSciatica ibonakalisa emlenzeni osetyenziswa kakhulu: ilungelo lasekunene kunye nekhohlo lasekhohlo. Intlungu ivela kumqolo ongezantsi (kwicala elinye), ihips, imilenze kunye neempundu. Ezi ntlungu zihlala zixolelwa emva kokubeleka.
Ibangelwa yintoni?
Oku kungenxa yezizathu ezininzi:
- Mhlawumbi i-sciatic nerve icinyiwe ngezihlunu zesinqe, ezihlala zisebenza ngexesha lokukhulelwa. Ngobunzima besisu, abasetyhini bathambekele ekuphoseni i-pelvis phambili ukutshintsha inqanaba lethu lokulinganisa, elibangela imeko engeyiyo kunye nentlungu.
- Kusenokwenzeka ukuba usana luyacinezelwa icinezela imithambo-luvo ngqo.
- Ukugcinwa okuqhelekileyo kokukhulelwa, kongezwa ekuzuzeni ubunzima, kubeka uxinzelelo kumqolo ongezantsi.
- La ukungasebenzi kunye nokuma kakubi Banoxanduva lokuba baninzi abantu abaza kuvota kwi-sciatica ngexesha lokukhulelwa.
Malunga I-50% yabasetyhini abakhulelweyo banesifo se-sciatica, ngakumbi kwabasetyhini esele beyinyamezele nakwezinye izinto zokukhulelwa, abasetyhini abancinci, abo sele beqhelene nentlungu yomqolo, abafazi abatyebe kakhulu, i-osteoporosis ...
Ngaba uziva?
Intlungu cngokungathi uhlatyiwe ngekrele okanye uvutha. Ingaba yintlungu engapheliyo okanye ephazamisayo. Isenokuziva ngathi ukubetheka emlenzeni okanye ukuba ndindisholo, okanye umva ongezantsi kunye necramp yomlenze.
Yintlungu engathandekiyo nengathandekiyo, enokuba mandundu kukuhamba okuthile, xa uhleli, naxa uhamba…. Ngezinye iingcebiso esikunika zona apha ngezantsi, ungazithintela ezi ntlungu okanye uphucule ukuba sele usiva ubunzima kubo. Masibone indlela yokunciphisa iintlungu ze-sciatica ngexesha lokukhulelwa.
Uyidambisa njani intlungu ye-sciatica ngexesha lokukhulelwa
Gcina ubomi obusebenzayo. Ukuzivocavoca okunjengeyoga, ukubhukuda, okanye ii-Pilates zisebenza i-pelvis kwaye zinokunciphisa iintlungu ze-sciatica. Ukuphumla ngokupheleleyo akukhuthazwa kumgaqo ngaphandle kokuba ugqirha akuxelele.
- Yiba nococeko lwasemva kwesithuba. Kuya kufuneka uphephe ukuma kakubi, zolule kwaye uphephe ukukhetha ubunzima. Ukuhlala phantsi kunokuzenza mandundu iimpawu. Kukhethwa ukuphepha ukuhlala okanye ukuhlala kwindawo enye ixesha elide. Guqula indawo kwaye uhambe rhoqo.
- Ubushushu. Ukufaka ubushushu kwindawo ebuhlungu kunokunciphisa ukungonwabi.
- Imiyalezo. Ukuthanjiswa ngamalungu omzimba ngasemva nasemilenzeni kuya kuzikhulula ezi ntlungu kwaye kupholise iindawo ezichaphazelekayo.
- Ukukhetha izihlangu ezifanelekileyo. Kuyacetyiswa ukuba unxibe izihlangu ngesithende esisezantsi (phakathi kweesentimitha ezi-3 ukuya kwezi-5). Izithende eziphakamileyo kunye neeflethi azikhuthazwa njengoko zongeza uxinzelelo ngasemva.
- Lawula ubunzima. Ukutyeba kakhulu ngexesha lokukhulelwa kwandisa amathuba okuba nesifo se-sciatica. Kuya kufuneka ugcine umkhondo wobunzima bakho ukuze ungazuzi kakhulu.
- Imibhinqo yabafazi abakhulelweyo. Kukho amabhanti kwimarike anceda ukuthintela ukugcwala komzimba ngasemva kunye nokuphucula ukuma komzimba.
- Ukuma kakuhle xa ulele. Kukhethwa ukuba ulale kwicala elijongene naleyo ibuhlungu, kwaye usebenzise umqamelo phakathi kwemilenze ukuze isinqe sihlale endaweni.
Kuba khumbula ... Ukuba iintlungu zakho zikuthintela ekukhokeleni ubomi obuqhelekileyo, yiya kugqirha wakho.