Ukuhlawula i-osteochondrosis yomkhuhlane wesibeletho ekhaya

I-Osteochondrosis yilonstrophic lesion of cartilage kunye namalungu angabonakala kuyo nayiphi na. Indawo ehlala eqhelekileyo yimiqulu ye-intervertebral, i-vertebrae kunye namaqela amancinci. Kuza kubekho, kukho iintlobo ezintathu ze-osteochondrosis: inzala yomlomo (eyona eqhelekileyo), i-thoracic kunye ne-lumbar. Ukomeleza izihlunu, ukuhlawulwa kwe-osteochondrosis yomlenze wesibeletho. Le yinkqubo ekhethiweyo yonyango. Kuya kunceda ukuqinisa, ukuphumla, ukulungelelanisa imisipha yentamo.

Ukukhethwa kwezifundo

Ukuzivocavoca okukhethekileyo kunqunywe ngugqirha ngesiseko sohlalutyo lwangaphambili kunye neemviwo. Isigulane ngasinye sikhethiweyo sisetyenzisiweyo ngasinye kwisigaba sakhe sesifo. Akukho sithuba onokuzikhethela sona. Isiphumo siya kuba sisifo okanye sitshathise umzimba. Ukuxhatshazwa ngokukrakra ngokupheleleyo kwe- osteochondrosis yomkhuhlane wesibeletho . Iifoto nemidwebo kwiofisi yegqirha okanye uncwadi lwezonyango kuya kunceda ukuqonda ukuchaneka kokuzivocavoca.

Yintoni eyenza ukuhlawula i-osteochondrosis

Ukutshatyalaliswa ngokufanelekileyo nge-osteochondrosis yomlomo wesibeleko kunokunyanga isifo. Izakhiwo eziqhelekileyo zokuzilolonga zinceda:

1. Gcina imisipha yomgudu ngetoni, unganiki ithuba lokuphuhlisa eso sifo.
2. Ngoncedo lwe-medical workout, ukuhamba kwegazi kwiindawo ezichaphazelekayo kwanda.
3. I-Metabolism ihamba ngokukhawuleza.
4. Umqathango jikelele womzimba uphucula.
5. Umntu uziva evuya.
6. I-apparatus ligament
7. Intlungu iphela ngonaphakade.

Imithetho yokuhlawula

Kukho iziphakamiso eziliqela zokufumana umphumo osisigxina. Ukuba uyayenza, ukuhlawula i-osteochondrosis yomlenze wesibeleko ngokukhawuleza kuya kunceda ukunqumla ukuvakalelwa kunye nentlungu.

• Ukufudumala kufuneka kwenziwe rhoqo ngamaxesha amaninzi ngosuku. Umsebenzi ohlala rhoqo unomnxeba unika umthwalo emthonjeni, izihlunu zithinjwa.
• Njalo iyure kufuneka uhlaziye kwaye uxoke izihlunu, unike umlenze ukuphumla. Unako ukuma uphinde uhambe kwikorori. Nayiphi na inkokhelo ye-osteochondrosis yomlomo wesibeleko kunye ne-thoracic ibaluleke kakhulu.
• Kuyo yonke imihla kufuneka uhlale kakuhle (njengoko ufundiswa esikolweni). Ngaloo ndlela, wonke umthwalo uya kufakwa ngokufanayo, loo mntu uya kuziva ekhululekile. Emva koko akuyi kuba yimfuneko kwaye uhlawule rhoqo kwi-osteochondrosis yomlomo wesibeleko. Ukuzivocavoca, iifoto zezinto ezifumaneka kwi-alfabhethi okanye i-alfabhethi eqhelekileyo, kuya kunceda ukukhumbula indlela yokuhlala ngokufanelekileyo.
• Ukuphakanyiswa kokulala ngakwesobunxele okanye kwicala lasekunene, unakho kumqolo wakho.
• Ngethuba lemini kufuneka uphuze amanzi amaninzi. Oku kuya kunceda ukugcina ii-disvertebral disks kunye nezihlunu.

Iingcebiso kunye nemithetho phambi kokusetyenziswa kwe-LFK

Ukuhlawulwa kwe-osteochondrosis yesibeleko ekhaya kungenziwa ngaphandle kweengxaki, kodwa kuya kusebenza kuphela xa imithetho ethile elula ibonwa.

1. Naluphi na ukunyakaza kufuneka kwenziwe ngokukhawuleza.
2. Ukuba, ngenxa yezizathu ezithile, kukho intlungu ekwenzeni ukuzivocavoca, kufuneka ukhawuleze ukuhlawula ngokukhawuleza.
3. Kubalulekile ukubandakanya kwiholo elikhulu elibanzi apho kukho ukungena umoya.
4. Izambatho kufuneka zifanane (ezemidlalo).
5. Ingqwalasela yonke inkathazo kufuneka yenziwe ngokungqongqo ngokweengcebiso zogqirha ophetheyo.
6. Kwinqanaba ngalinye lokutshatyalaliswa, kufuneka ungeze ngokuthe kancinci ukufaka izinto ezintsha, eziqinileyo.
7. Musa ukuvuselela izihlunu zakho.
8. Njalo gcina umqolo wakho kunye nentloko ngqo. Akunandaba nokuba yeyiphi indawo umntu (ehleliyo, eme).

Ukuchasenzeka okunokwenzeka malunga nokusebenza

Njengokuba kukho nawuphi na umbuzo wezokwelapha, ukuhlawula i-osteochondrosis yesibeleko ekhaya kungabakho ukuchasana, njengoku:

• Intlungu.
• Umxinzelelo ophezulu.
• Ukulimala komgudu.
• Isifo se-oncological.

Abafazi abakhulelweyo kufuneka baqhagamshelane nomzimba wamazinyo ngaphambi kokuba benze unyango olunzima. Xa uqhuba umzimba, ukunyakaza kususwe, okudinga ukuxhatshazwa kwemisipha yesicindezelo esiswini.

Ukushaja ngokuphumelelayo nge-osteochondrosis yomkhuhlane wesibeletho

Isizathu seentloko zintsholongwane i-osteochondrosis yomlomo wesibeleko. Kukho iindlela ezininzi ezahlukahlukeneyo zokuhlangabezana nesifo. Nasi umzekelo wezona zifikeleleke kwaye ziphumelele:

• Yenza umsebenzi kwindawo ehleliyo okanye emi. Siphendulela intloko ngakwesokudla, kwakhona kwakhona indawo yokuqala, kwaye ngasekhohlo. Senza amaxesha angama-10.
• Sibheke phezulu uze ucinezele indlebe ekhohlo ukuya ehlombe, elifanelekileyo-ngokufanayo. Senza izihlandlo ezilishumi.
• Ukuthoba phantsi kwentloko yakhe (cinezela intshebe yakhe esifubeni). Siphinda izihlandlo ezilishumi.
• Senza isigxina se-trunk. Umqolo uphahla, imilenze ayilwanga. Akufanele uguqe intloko ngokukhawuleza: ukuhamba phambili, uze uye ngasekunene nakwesobunxele. Yenza ubuncinane amaxesha angama-10.

Ukuhlawula i-osteochondrosis yomgudu womlomo wesiqhelo kubalulekile kwaye kulungele ukuba kwenziwe ekuseni okanye yonke imini. Ngenxa yokubulawa komsebenzi wonke, unokukhawuleza ukuphucula imeko yakho, ukususa intlungu engathandekiyo. Kukho iindlela ezintle zokuziqhuba ekhaya.

• Sithatha isundu size sizame ukutyhoxisa intloko yakhe size sihluke iintsizi entanyeni yakhe. Ukuqhubela phambili senza konke okufanayo, kodwa kuphela inxalenye ye-occipital. Phinda kathathu.
• Ngesandla sakho sobunxele, cima phantsi kwetempile, ngasekunene-ngakwesokudla. Kule meko, xhaphaza imisipha yentamo. Phinda kathathu.

Umphumo wokuhlaja i-osteochondrosis

Ngokwezibalo eziqokelelwa oogqirha, i-LFK izisa iziphumo kuphela ngokuphunyezwa rhoqo kweziphakamiso. Ukuba awuyivila kwaye ungayikhohlwa malunga nokusebenza okumiselweyo, ngoko ngenyanga:

• Uxinzelelo luqhelekileyo;
• Ukusasazwa kwegazi kwengqondo kwanda;
• Intloko kunye ne-migraine zinyamalala.

Ukuhlawulisa umlenze womlenze

Xa umntu eqala ukuphawula nokuziva intlungu kwindawo yesifuba, kukufanelekile ukucinga malunga nokutyelela ukuza kudokotela ngenxa yesifuba se-osteochondrosis. Ukuze ugweme esi sifo, kufuneka uhambe rhoqo kunye namagxa. Hlala ngokulinganayo, ungazingeli.

Imimandla efikeleleke kakhulu kunye nelula yokuzivocavoca zilandelayo.

• Sihlala phantsi esihlalweni esinomqolo omncinci, sithembele kumahlombe akhe, siphendule ngokukhawuleza, amehlo abukeke kwilitye. Senza amaxesha amathathu.
• Hlala phantsi esihlalweni, izandla phakathi kwamadolo. Xa sisondeza, sithembele kwicala, xa sitshatyalaliswa sibuyela kwindawo yokuqala. Phinda amaxesha amathathu kwicala ngalinye.
• Yibani kuzo zonke iine, bhinqa umqolo wakho, gcina intloko yakho igxininise, ikhuphe umzuzwana embalwa. Buyela kwisithuba sangaphambili kwakhona. Ngaba amaxesha amathathu.
• Thetha kwisisu sakho, izandla ezisezinyaweni zakho. Zama ukuphakamisa imilenze yakho kunye nentloko phezulu.
• Thetha kwisisu sakho, gcina izandla zakho phantsi uze ugobe.

Yaye le gymnastics elula kwi-osteochondrosis yesebe yomlomo wesibeleko inokuthi yenziwe nakwiimoto ngendlela eya emsebenzini okanye ekufundeni.

1. Okokuqala, gxotha amahlombe phambili, uze uguqe. Kubalulekile ukudibanisa i-scapula.
2. Unako ukuphakamisa kunye nokunciphisa amahlombe akho.
3. Ngaba isetyhula iyajika kunye namagxa akho.

Umphumo wokufudumala:

• Ukuphucula umoya kuphucula;
• Imisipha ejulile yomqolo ikhululekile;
• Ummandla wezitha uhamba ngakumbi.

Ezi zenzo ezilula kufuneka ziphindwe kaninzi kangangoko unakho. Umntu ngamnye ngumntu, ngoko inani lokuphindaphinda kufuneka likhethwe nguye. Isiphumo esihle kakhulu siya kunikwa ngolu hlobo olufudumeleyo kubantu abalupheleyo abahluphekileyo esifubeni i-osteochondrosis. Kuphela kufuneka kwenziwe rhoqo.

Ukuhlawulwa kwe-lumbar osteochondrosis

Umqolo wethu ongaphantsi yintonga engakwazi ukumelana nantoni na. Abo babandakanyeka kwizemidlalo abanako ukuva intlungu kwi-back back. Ukuthintela ukuphuhliswa kwe-osteochondrosis, kufuneka usebenze. Ukuzivocavoca umzimba kuya kunceda ukukhulula uxinzelelo kwiimisipha kunye namalungu, ukuphucula impilo.

Unyango lwe-osteochondrosis kufuneka lwenziwe ngendlela enzima. Kubalulekile ukususa ukuvakalelwa okungathandekiyo ezinxulumene nentlungu emva.

Injongo ephambili yefayili kukuqinisa imisipha yokunciphisa uxinzelelo kwiidiski ze-intervertebral kunye nokukhusela i-atrophy yemilenze.

Indlela yokuhlawula ngokufanelekileyo

Kungcono ukwenza oko kusasa okanye yonke imini (ukuba kunokwenzeka). Zonke izinto ziqhutywe zilele phantsi, kwicala okanye ngasemva (uxinzelelo phakathi kweediski zesigulane sesigulane kuya kuba ngaphantsi kweemeko zokuma).

Umsebenzi osebenzayo ekhaya:

• Yonke ibhanti "oyithandayo" kunye "nebhayisikili".
• Yiba kuzo zonke ezine, bhinqa yakho ngokukrakra kwaye uthathe isikhundla sokuqala kwakhona.
• Amakhonkqo ukutsala kwisifuba kwaye, elele emva, ukugubungela phantsi.
• Yiba kuzo zonke ezine, phonsa ingalo yakho yokhohlo kunye nomlenze wokunene, uze uguqulwe ngokukhawuleza.

Ukuzivocavoca ngaphandle kwekhaya

1. Ikunceda ibha engqameneyo (ivumelanisa umlenze). Kufuneka uxhomeke kuyo imizuzu emi-5-10.
2. Yenza imilenze yakho kwaye welula izandla zakho kwiintende zakho.
3. Beka imilenze yakho, ubeke iintsimbi zakho kumqolo wakho osezantsi uze ugobe ngokukhawuleza kunokwenzeka. Amadolo ayesigxina. Phinda kathathu.

Ngomsebenzi ohlala uhlala phantsi, i-stagnation yegazi ivela kwintsholongwane yomlomo, i-thoracic kunye ne-lumbar spine. Ngoko ke, kufuneka uphakamise ukulinganisela okuthe tye.

Ukuze ungabi mthwalo umgudu, kufuneka uqale uhlale phantsi, uthathe okuyimfuneko uze uvuke kuphela. Ngoko umthwalo uya kuzinyaweni, kungekhona emva.

Ukuhlawula nge-osteochondrosis yomlomo wesibeleko, i-thoracic kunye ne-lumbar spine ivelisa umphumo obonakalayo. Ukuphelisa intlungu kunye nokuphazamiseka emva, kukuvumela ukuba ushukume. Isusa kwakhona intloko, iqinisa umzimba.

Iingcali ezininzi zithetha ngezibonelelo zonyango lwonyango kwinkango kunye nokukhusela. Kwimeko nayiphi na, nangenxa yokuthintela, ukuhlawula i-osteochondrosis yesifo somlomo wesibeleko kunye nesilumko somdlavuza sinendima enkulu. Ngoko musa ukulibala ukusebenzisa nokulandela iingcebiso zegqirha zakho rhoqo.