Olimbitsa Thupi ndi Kutambasula Dothi la Herniated

Zamkati

• Kodi disc ya herniated ndi chiyani?
• Chiberekero cha radiculopathy
• Chithandizo
• Ntchito zolimbitsa khosi kuti zithetse ululu
• 1. Kutambasuka kwa khosi
• 2. Kutambasuka kwa khosi ndikukweza mutu
• 3. Kutulutsa khosi (chibwano)
• 4. Kuchotsa pamapewa
• 5. Isometric kugwira
• Khosi limatambasula kuti muchepetse ululu
• 1. Kupindika mozungulira
• 2. Scalene kutambasula
• 3. Kuzungulira khosi
• Zochita zoti mupewe
• Kutenga
• Kuyesedwa Bwino: Yoga Yofatsa

Kodi disc ya herniated ndi chiyani?

Dothi la Herniated, disc bulging, kapena disc yoterera? Chilichonse chomwe mungafune kuyitcha, vutoli limakhala lopweteka kwambiri.

Ma disc a Herniated amapezeka kwambiri kumayambiriro kwa achikulire mpaka azaka zapakati. Nthawi zambiri zimayamba chifukwa chapanikizika kwambiri pamsana wathanzi. Msanawo umakhala ndi mafupa ambiri a mafupa, opatulidwa ndi ma disc onga odzola.

Ma disc awa:

• sungani ziwalozo panthawi yomwe zakhudzidwa
• kulola kuyenda mu msana
• sungani ma vertebrae m'malo mwake

Dothi la herniated limachitika pamene mkati mwa diski (khunguyo) mumadutsa gawo lolimba lakunja (the annulus). Izi zimakwiyitsa mitsempha yoyandikana nayo.

Dothi la herniated limapezeka ndimayendedwe, kuphatikiza:

• kukweza
• kukoka
• kupinda
• kupindika

Kukhazikika koipa komanso ergonomics yoyipa ingathandizenso kuti izi zitheke.

Dothi la herniated limakhudza mitsempha m'dera linalake la msana, limatha kubweretsa ululu komanso kufooka m'thupi lomwe mitsempha inayake imagwira.

Chiberekero cha radiculopathy

Ngati disc imatuluka m'khosi kapena kumtunda, imatha kupweteka kuti:

• phewa
• mkono
• dzanja

Kupweteka kumeneku kumatchedwa radiculopathy ya chiberekero. Amatchulidwa kwambiri kuti mitsempha yotsinidwa.

American Academy of Orthopedic Surgeons inanena kuti kupwetekedwa mtima kwa khomo lachiberekero kumatha kubweretsa kutentha, kuphwanya, ndi kufooka pamkono, phewa, kapena dzanja.

Zikakumana ndi zoopsa, zimathandizanso kuti munthu asamve bwino komanso akhale wolumala.

Chithandizo

Pali njira zingapo zochiritsira disc ya herniated. Madokotala ambiri amalangiza mankhwala opweteka, kupumula, kulimbitsa thupi, ndi zina mwanjira zodziletsa asanayambe opaleshoni.

Zochita zotsatirazi zitha kuthandiza kupweteka kwa khosi kwanu kuchokera ku disc yanu ya herniated mwachangu. Cholinga cha machitidwewa ndikukankhira chimbale kumbuyo, kutali ndi mizu ya mitsempha.

Nthawi zonse muziuza dokotala musanayese kuchita zolimbitsa thupi kunyumba.

Ntchito zolimbitsa khosi kuti zithetse ululu

Dr. Jose Guevara waku Regional Medical Group ku Atlanta amalimbikitsa izi kuti muchepetse kupweteka kwa khosi.

1. Kutambasuka kwa khosi

1. Gona chagada patebulo kapena pabedi pansi pa khosi panu mozungulira.
2. Pepani ndi modekha mutu wanu kumbuyo ndikuupachika. Ngati izi zikupangitsani kupweteka kwanu kukulira, kapena kutumiza ululu m'manja mwanu, musapitilize.
3. Gwirani malowa kwa mphindi imodzi, pumulani mphindi imodzi, ndikubwereza kasanu mpaka kasanu.

2. Kutambasuka kwa khosi ndikukweza mutu

1. Gonani pamimba panu patebulo kapena pabedi manja anu ali pambali ndi mutu mutapachikika pamalopo.
2. Pepani ndi modekha kwezani mutu wanu, mutambasulire khosi lanu pa mphamvu yokoka.
3. Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10. Bwerezani nthawi 15 mpaka 20.

3. Kutulutsa khosi (chibwano)

1. Gona chagada ndi mutu wako pabedi ndi manja pambali pako.
2. Lembani chibwano chanu pafupi ndi chifuwa chanu, ndikupanga chibwano chawiri.
3. Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10. Bwerezani nthawi 15 mpaka 20.

4. Kuchotsa pamapewa

1. Khalani kapena imani pafupi ndi khoma mikono yanu ili pambali panu.
2. Pindani zigongono zanu madigiri 90.
3. Bweretsani mapewa anu kumbuyo ndi kumbuyo ndikukankhira kumbuyo kwa mikono yanu kukhoma, ndikufinya mapewa anu palimodzi.

5. Isometric kugwira

1. Khalani wamtali ndikukhala phewa. Ikani dzanja lanu pamphumi panu.
2. Sindikizani mutu wanu mdzanja lanu osasuntha mutu wanu.
3. Gwiritsani ntchitoyi kwa masekondi 5 mpaka 15. Bwerezani nthawi 15.

Khosi limatambasula kuti muchepetse ululu

Kutambasula kumatha kupindulitsa anthu omwe ali ndi bulging kapena disc ya herniated. Ingokumbukirani kuti kutambasula sikuyenera kuwonjezera ululu. Ngati ululu ukuwonjezeka ndikutambasula, imani nthawi yomweyo.

Mwachitsanzo, ngati kutambasula kumayambitsa kupweteka pamapewa ndi mkono, osachita kutambasula. Cholinga chodzitambasula ndikuchepetsa ululu, osakuwonjezera.

1. Kupindika mozungulira

1. Khalani wamtali ndikukhala phewa.
2. Pepani mutu wanu mbali imodzi ngati kuti mugwira khutu lanu paphewa.
3. Gwiritsani ntchitoyi kwa masekondi 30, kenako pumulani. Bwerezani katatu kapena kasanu tsiku lonse.

2. Scalene kutambasula

1. Khalani wamtali ndikukhala phewa.
2. Gwirani mpando womwe mwakhalapo ndi dzanja lanu lamanzere ndikulola tsamba lanu lamapewa lisunthike.
3. Pepani khutu lanu lakumanja pang'onopang'ono kumapewa anu akumanja ndikubwerera m'mbuyo pang'ono.
4. Gwirani malowa masekondi 30, kupumula, ndikubwereza katatu kapena kasanu tsiku lonse.

3. Kuzungulira khosi

1. Khalani wamtali ndikukhala phewa.
2. Pepani mutu wanu kumbali. Osazunguliza mutu wanu kumbuyo kwanu ndikupewa kupotoza khosi.
3. Pepani mutu wanu mbali inayo.
4. Gwiritsani malo aliwonse masekondi 30. Bwerezani katatu kapena kasanu tsiku lonse.

Zochita zoti mupewe

Dr. Seth Neubardt, dokotala wochita opaleshoni ya khomo lachiberekero, amalimbikitsa kuti mupewe kuchita masewera olimbitsa thupi aliwonse pomwe herniated disc yanu ikuchira.

Kuchita masewera olimbitsa thupi monga kuthamanga, kudumpha, kuponyera magetsi, kapena chilichonse chomwe chimakhudza mwadzidzidzi, kumatha kukulitsa kupweteka komanso kuchepetsa kuchira. Zitha kuchititsanso mavuto amoyo wonse.

Ndikothekanso kutenga nawo mbali pazambiri zomwe mumachita. Ndikofunika kusintha zochitika zovuta ndikusunga khosi lanu lopanda zowawa.

Kuchita masewera olimbitsa thupi mofatsa ndi kothandiza kuchiritsa. Izi ndichifukwa zimalimbikitsa:

• kuchulukitsa magazi kutuluka msana
• amachepetsa nkhawa
• amakhala ndi mphamvu

Kutenga

Kafukufuku wa 2009 adawunika momwe chithandizo chamankhwala chimathandizira (chithandizo chamankhwala komanso zolimbitsa thupi zapakhomo) ndi chithandizo chamankhwala (khola lachiberekero ndi kupumula) kwa radiculopathy ya chiberekero poyerekeza ndi "kudikira kuti muwone".

Chithandizo chonse chogwira ntchito komanso chongokhala chimakhudza kwambiri kupweteka ndi kulemala pakutsata kwamasabata 6 motsutsana ndi omwe sanalandire chithandizo chilichonse.

Kuyesedwa kwamtunduwu kwapamwamba kwambiri kumasiya kukayika pang'ono kuti kuchita masewera olimbitsa thupi kumatha kuchiritsa chiwopsezo cha khomo lachiberekero mwachangu kuposa kuyembekezera.

Kuyesedwa Bwino: Yoga Yofatsa