Ubuhlungu beqolo ngesikhathi sokukhulelwa buvame kakhulu ikakhulukazi ezinyangeni zokugcina zokukhulelwa, lapho isisindo sesisu sikhula khona kakhulu futhi nezinye izinto ziyahlangana. Abanye besifazane bathola ubuhlungu obuphansi emuva futhi abanye bathola ubuhlungu be-sciatica. Kulesi sihloko sizogxila kwi-sciatica nokuthi singabudambisa kanjani ubuhlungu be-sciatica ngesikhathi sokukhulelwa.
Buyini ubuhlungu be-sciatica?
Ukuze uhlukanise phakathi kobuhlungu be-sciatica nobuhlungu beqolo obuphansi, kufanele uqale wazi ukuthi ngamunye uqukethe ini ukuze uwahlukanise. Ubuhlungu obuphansi emuva ubuhlungu obugxile emhlane ongezansi, ngaphezu kwe-sacrum. Ingakhipha futhi komunye wemilenze kuze kufike onyaweni.
Ubuhlungu beSciatica bubonakala emlenzeni osetshenziswa kakhulu: ilungelo lesandla sokudla nesobunxele kwesobunxele. Ubuhlungu benzeka emhlane ongezansi (ohlangothini olulodwa), okhalweni, emilenzeni nasezinqeni. Lezi zinhlungu zivame ukukhishwa ngemuva kokubeletha.
Iyini imbangela yayo?
Lokhu kungenxa yezimbangela eziningana:
- Mhlawumbe i-sciatic nerve icindezelwe yimisipha yesikhumba, esivame ukusebenza ngenkathi ukhulelwe. Ngesisindo sesisu, abesifazane bavame ukuphonsa isinqe phambili ukuze bashintshe iphuzu lethu lokulinganisa, elibanga ukuma kobuhlungu nobuhlungu.
- Kungenzeka futhi ukuthi ingane icindezele ucindezela inzwa ngqo.
- Ukugcinwa oketshezi okujwayelekile kokukhulelwa, okungezwe ekuzuzeni isisindo, kufaka ingcindezi emhlane ongezansi.
- La ukungasebenzi nokuma kabi komzimba banesibopho seqiniso lokuthi kunamabhalothi amaningi ahlupheka nge-sciatica ngesikhathi sokukhulelwa.
Mayelana ne- Ama-50% wabesifazane abakhulelwe bane-sciatica, ikakhulukazi kwabesifazane asebeke bahlushwa yikho kokunye ukukhulelwa, abesifazane abasebasha, labo asebevele bathambekele ezinhlungwini zasemhlane, abesifazane abakhuluphele ngokweqile, i-osteoporosis ...
Uyezwa?
Ubuhlungu ckube sengathi ugwazwe ngommese noma umuzwa oshisayo. Kungaba ubuhlungu obungapheli noma obuphakathi. Kungazwakala futhi njengokushaywa ngumlenze noma ukuba ndikindiki, noma iqolo eliphansi nasemlenzeni.
Ubuhlungu obungathandeki neze nobungakhululeki, okungaba kubi ngokuhamba okuthile, lapho uhlezi, lapho uhamba…. Ngezeluleko ezithile esikunikeza zona ngezansi, ungavimbela lobu buhlungu be-sciatica noma uthuthuke uma usuvele uhlushwa yizo. Ake sibone ukuthi singabudambisa kanjani ubuhlungu be-sciatica ngesikhathi sokukhulelwa.
Ungabudambisa kanjani ubuhlungu be-sciatica ngesikhathi sokukhulelwa
Gcina impilo esebenzayo. Ukuzivocavoca okufana ne-yoga, ukubhukuda, noma ama-Pilates kusebenza i-pelvis futhi kungabudambisa ubuhlungu be-sciatica. Ukuphumula ngokuphelele akukhuthazwa ngokomthetho ngaphandle kokuthi udokotela wakho ukutshele ukuthi ukwenze.
- Yiba nenhlanzeko enhle yangasemuva. Kufanele ugweme ukuma okungalungile, wenze ukwelula futhi ugweme ukucosha izisindo. Ukuhlala phansi kungazandisa izimpawu. Kungcono ukugwema ukuhlala noma ukuma okufanayo isikhathi eside. Shintsha isikhundla bese uhamba njalo kaningi.
- Ikhalori. Ukufaka ukushisa endaweni ebuhlungu kunganciphisa ukungakhululeki.
- Imisipha. Ukubhucungwa ngamathambo emzimbeni nasemilenzeni kuzokhulula lezi zinhlungu kuphumule nezindawo ezithintekile.
- Ukukhetha izicathulo ezifanele. Kunconywa ukugqoka izicathulo ngesithende esiphakathi nendawo (phakathi kwamasentimitha ama-3 kuye kwayi-5). Izithende eziphakeme namafulethi akunconywa njengoba zengeza ingcindezi ngemuva.
- Isisindo sokulawula. Ukukhuluphala ngokweqile ngesikhathi sokukhulelwa kwandisa amathuba okuphathwa yi-sciatica. Kufanele ulandele isisindo sakho ukuze singazuzi kakhulu.
- Amabhande abesifazane abakhulelwe. Kunamabhande emakethe asiza ukuvimbela ukulayishwa kwesisindo ngemuva nokwenza ngcono ukuma komzimba.
- Isimo esihle lapho ulele. Kungcono ukulala ngakolunye uhlangothi kunalokhu okubuhlungu, bese usebenzisa umqamelo phakathi kwemilenze ukuze ukhalo luhlale endaweni efanele.
Ngoba khumbula ... Uma ubuhlungu bakho bukuvimbela ekubeni uphile impilo ejwayelekile, iya kudokotela wakho.