Zochita Zolimbikitsidwa 5 Zakuchiritsa Diski Yotupa Pakhosi Lanu

Zamkati

• Chin tucks
• Zowonjezera khosi
• Kulimbikitsana
• Trapezius kutambasula (kutambasula kotsatira)
• Makonda osakhazikika amatambasula
• Zomwe simuyenera kuchita ndi chimbale chotupa pakhosi panu
• Zithandizo zina zomwe zitha kuthandiza ndi disc ya bulging
• Nthawi yoti muwonane ndi dokotala
• Zotenga zazikulu

Kupweteka kwa khosi ndimatenda wamba omwe amatha kusokoneza masewera olimbitsa thupi ndikupangitsa zovuta za tsiku ndi tsiku kukhala zovuta kuchita.

Kwa anthu ena, kuwawa kwakanthawi ndikomwe kumangoyambitsa zisokonezo zazing'ono m'miyoyo yawo. Koma kwa ena, kupweteka kwa khosi kumatha kukhala chifukwa cha vuto lalikulu, monga disc yotupa, yomwe imafunikira dongosolo lamankhwala kuti lipumule.

"Chotupa chofufumitsa chimachitika pomwe vertebral disc, yomwe ili pakati pamiyendo iwiri ya msana, imapanikizika ndikupangitsa kuti disc ichotsedwe m'malo mwake," anafotokoza a Grayson Wickham, PT, DPT, CSCS, woyambitsa wa Movement Vault. Diskiyo imatuluka kumbuyo kwa msana, mwina kumanja kapena kumanzere.

Pali njira zosiyanasiyana zochiritsira pa bulging disc, kuphatikiza zochita zomwe mungachite kunyumba. Nazi zinthu zisanu zomwe akatswiri angavomereze zomwe mungachite pa diski ya bulging.

Chin tucks

Wickham anati: "Kuchita izi kumalimbitsa khosi lolimba, komanso kupangitsa kuti khosi lanu liziyenda bwino." Popita nthawi, izi zitha kuthandiza kuchepetsa kupweteka komanso kusintha mphamvu ya khosi.

1. Khalani wamtali ngati kuti muli ndi chingwe chomangirizidwa pamwamba pamutu panu. Onetsetsani kuti khosi lanu ndi lolunjika.
2. Pepani mutu wanu chammbuyo. Izi zipangitsa kuti chibwano chanu chizikhala, ndikupangira chibwano. Muyenera kumverera minofu ili pansi pa chibwano chanu.
3. Bwerezani maulendo 10, maulendo 10 patsiku.

Zowonjezera khosi

"Nthawi zambiri, anthu amawopa kusuntha akakhala ndi disc disc disc, koma izi zimathandizira kuyika minofu ya khosi lanu ndikuwonetsera thupi lanu kuti zili bwino kusuntha," adatero Wickham.

1. Yambani pamanja ndi mawondo kapena pa masewera olimbitsa thupi.
2. Mangani khosi lanu kumtunda momwe mungathere komanso osamva ululu.
3. Gwiritsani ntchitoyi kwa masekondi atatu, kenako mubwerere kumalo oyambira, omwe ndi khosi lolunjika.
4. Chitani mobwereza bwereza ka 10, kangapo patsiku.

Kulimbikitsana

Kuphatikizana kumeneku kumalimbana ndimagulu amtundu wa khomo lachiberekero ndi ma disc pakati pa mafupa. Wickham anafotokoza kuti: "Kulimbikitsidwa kwa khosi lopepuka ngati ili kwawonetsa kuchepa kwa ululu ndikuwonjezera kuyenda kwa khosi pakapita nthawi."

1. Ikani chopukutira chokulunga kumbuyo kwa khosi lanu.
2. Gwirani kumapeto onse a thaulo, ndipo nyamulani pang'ono pa thauloyo.
3. Pepani patsogolo ndi manja anu pochita chibwano.
4. Bwererani poyambira ndikubwereza.
5. Bwerezani maulendo 10, katatu patsiku.

Trapezius kutambasula (kutambasula kotsatira)

"Kutambasula kumeneku kumatha kuthandiza kumasula minofu ya trapezius, yomwe nthawi zambiri imakhala yolimba mukamamva kupweteka m'khosi," akutero Dr. Farah Hameed, pulofesa wothandizira pakukonzanso ndi mankhwala obwezeretsanso ku Columbia University Medical Center.

1. Wokhala pansi kapena woimirira, pendeketsa mutu wako pang'onopang'ono kuti ubweretse khutu lako paphewa pako.
2. Gwirani modekha masekondi 10 mpaka 20.
3. Pitani mbali inayo ndikugwira masekondi 10 mpaka 20.
4. Ngati simukumva zambiri, mutha kugwiritsa ntchito dzanja lanu mokoma kuti mukokere mutu wanu kumbali.
5. Chitani seti ziwiri - mbali zonse ziwiri ndizokhazikitsidwa 1 - 2 kapena 3 patsiku.

Makonda osakhazikika amatambasula

"Kukhazikika kozungulira ndikumazungulira mapewa anu patsogolo kumathandizanso kukakamiza kutulutsa ma disc, komwe kumatha kubweretsa kuwawa," adatero Hameed.

"Kukhazikika kowoneka bwino kumatha kukulitsa kutambasula kutsogolo kwa chifuwa chako, kukulitsa mayikidwe ako onse, ndikubwezera masamba amapewa kumbuyo m'malo abwino othandizira kupumula minofu ya m'khosi mwako," adanenanso.

1. Pokhala pansi kapena kuyimirira, ikani zala zanu pamapewa anu.
2. Bweretsani mapewa anu kumbuyo ndikutambasula masamba anu paphewa pansi ndi pamodzi kumbuyo ndi zigongono zogwada, ngati kuti mukuyesera kuziyika pansi ndi kubwerera m'thumba lanu lakumbuyo.
3. Gwiritsani ntchitoyi kwa masekondi 10.
4. Bwerezani zochitikazi kangapo tsiku lonse, makamaka ngati mwakhala kwakanthawi.

Zomwe simuyenera kuchita ndi chimbale chotupa pakhosi panu

Kuchita zolimbitsa thupi zolimbitsa thupi ndi njira yabwino kwambiri yolowera khosi lanu ndi madera ozungulira. Izi zati, pali masewera olimbitsa thupi omwe muyenera kupewa mukamakumana ndi disc yokhuthala m'khosi.

Wickham akuti mayendedwe ena ofala komanso otambalala kuti musayandikire akuphatikizapo kuyenda kulikonse komwe kumakakamiza khosi lanu, komanso kuyenda kulikonse kapena kutambasula komwe khosi lanu limasinthasintha kwambiri.

"Ngati mukumva kupweteka kuchokera ku disc pakhosi, muyenera kupewa kunyamula zolemetsa, makamaka chilichonse chapamwamba, mpaka dokotala atakuwunikani."
- Dr. Farah Hameed, pulofesa wothandizira kukonzanso ndi mankhwala obwezeretsa ku Columbia University Medical Center

Muyeneranso kupewa zolimbitsa thupi kapena malo omwe angakakamize khosi, monga zoyimilira mutu ndi zoyimilira paphewa za yoga.

Pomaliza, Hameed akuti apewe masewera olimbitsa thupi monga kudumpha komanso kuthamanga. Chilichonse chomwe chingakupangitseni kuti musinthe mwadzidzidzi chitha kukulitsa ululu kuchokera pa disc.

Monga nthawi zonse, ngati gulu linalake likuwonjezera ululu wanu kapena limakulitsa zizindikilo zanu, lekani kuzichita, ndipo lankhulani ndi dokotala kapena wothandizira zamankhwala ena.

Zithandizo zina zomwe zitha kuthandiza ndi disc ya bulging

Kuphatikiza pazolumikizana zilizonse zomwe mumachita nokha, dokotala wanu angakulimbikitseninso kutenga anti-steroidal anti-inflammatory (NSAID), monga ibuprofen, kuti muthandizire kuchepetsa ululu ndi kutupa.

Chithandizochi chikhoza kuphatikizaponso kuyendera mlungu uliwonse ndi wochizira yemwe amatha kugwiritsa ntchito njira zingapo, maukadaulo olimbitsa minofu, ndi mankhwala othandizira.

Malinga ndi chipatala cha Cleveland, pamavuto akulu kwambiri, jakisoni wa cortisone mu msana amatha kupereka mpumulo.

"Pali nthawi zina pomwe herniation imakhala yovuta kwambiri momwe amafunikira opaleshoni, koma pafupifupi nthawi zonse, ndibwino kuyesa chithandizo chamankhwala musanachite opareshoni," adatero Wickham.

Nthawi yoti muwonane ndi dokotala

Ngati muli kale pansi pa chisamaliro cha dokotala pa bulging disc, atha kukhala ndi njira zokutsatirani pamaulendo obwereza. Koma makamaka, mbendera zina zofiira zikuwonetsa kuti ikhoza kukhala nthawi yopanga msonkhano posachedwa.

"Ngati zizindikiro zanu sizikhala bwino pakadutsa 1 kapena 2 milungu kapena ngati mukuchita dzanzi pang'ono, kumva kulasalasa, kapena kutentha pamapewa pakhosi, mikono, kapena manja, muyenera kuwona dokotala," adatero Wickham.

Chifukwa pali ubale wapamtima pa msana wama disc ndi mizu ya msana wamtsempha ndi msana, Hameed akuti kukhala ndi zizindikilo zamitsempha - monga kulimbikira kosalekeza, kumva kulasalasa, kapena kufooka m'manja mwanu - kumafunikira ulendo wopita kwa dokotala kukawunika kuyezetsa thupi.

Kuonjezerapo, ngati mukukumana ndi zizindikiro zotsatirazi, muyenera kuwona dokotala kuti awunike mwachangu:

• kusokoneza kusokoneza
• kubisalira ndi kugwiritsa ntchito manja anu
• kugwa
• kusintha kwa matumbo kapena chikhodzodzo
• dzanzi ndi kumva kulasalasa m'mimba ndi m'miyendo

Zotenga zazikulu

Kuchiza disc ya bulging munthawi yake ndikofunikira, makamaka popeza ma disc amatha kutuluka. Kuchita masewera olimbitsa thupi ndi kutambasula pamwambapa ndi malo abwino kuyamba.

Dokotala kapena wothandizira akhoza kukuthandizani kuti mukhale ndi pulogalamu yochita masewera olimbitsa thupi kuti muthandize kuthana ndi zowawa zilizonse zomwe mungakhale nazo m'khosi mwanu ndikulimbitsa minofu m'malo ozungulira.