Las iidiski ze-herniated y i-inguinal hernias Ezi zimbini zezona ngxaki zixhaphakileyo zonyango ezinokuchaphazela abantu beminyaka eyahlukeneyo kunye neemeko zomzimba. Abaninzi bakholelwa ukuba, emva kokuxilongwa kolu hlobo, umsebenzi womzimba kufuneka ugwenywe ngokupheleleyo. Noko ke, iingcali ziyakuqinisekisa oko Ukuzivocavoca okufanelekileyo kunokuba ngumncedisi omkhulu ekubuyiseleni nasekukhuseleni ukulimala okutsha., ukuba nje ulandela iingcebiso ezithile kwaye ukhethe ukunyakaza okukhuselekileyo nokulawulwayo.
Kweli nqaku, siza kuchaza ngokweenkcukacha ukuba yintoni na imithambo ecetyiswayo Kuhlobo ngalunye lwe-hernia, siza kuchaza indlela yokuthintela iingxaki kunye nendlela yokulungelelanisa inkqubo yakho ukuze uhlale usebenza ngaphandle komngcipheko. Siza kuqokelela ezona ngcebiso zilungileyo zonyango kunye nonyango lomzimba, ngokusekwe kwizindululo zamva nje kunye nobungqina besayensi obukhoyo, ukwenza esona sikhokelo sibanzi nesithembekileyo oya kusifumana.
Yintoni i-hernia kwaye yeyiphi eyona ixhaphakileyo?
Ixesha i-hernia Ibhekisa kwi-protrusion okanye ukufuduswa kwelungu okanye izicubu ezingaphandle kwendawo yayo eqhelekileyo, ngokuqhelekileyo ngokusebenzisa indawo ebuthathaka yezihlunu okanye i-intervertebral disk. Phakathi kweyona hernias eqhelekileyo, oku kulandelayo kuyabonakala:
- Idiski yeHerniated: Ichaphazela iidiski ze-intervertebral, ngokuqhelekileyo kwi-lumbar okanye i-cervical spine. Kwenzeka xa inxalenye ye-gelatinous nucleus ye-disc iphuma kwi-annulus fibrosus, enokuthi icinezele kwiimbilini ezikufutshane.
- IHernia inguinal: Ixhaphake ngakumbi kumadoda, ibandakanya ukuvuza kweziqulatho zesisu (ngokuqhelekileyo amanqatha okanye amathumbu) kwindawo ye-groin. Ichongwa ngokulula ngeqhuma okanye i-bulge kwindawo ye-groin, enokuba buhlungu, ngakumbi xa usebenza.
- Ezinye herniasNangona ingeyiyo eyona nto iphambili kweli nqaku, kukho i-hiatal, umbilical, okanye i-hernia yotyando, nganye ineempawu zayo.
Ukuqonda ubunjani kunye nendawo ye-hernia Kubalulekile ukulungelelanisa ukhetho lweendlela ezifanelekileyo zokuzivocavoca kwaye ugweme ukunyusa ukulimala. Ukufunda ngakumbi malunga nemithambo ethile, sicebisa ukuba undwendwele isikhokelo sethu esipheleleyo Ukuzivocavoca okukhuselekileyo kunye nokungavumelekanga kwi-hernias.
Ngaba kukhuselekile ukwenza umthambo nge-hernia?
Nantsi lapho inkolelo yobuxoki ukuba une-hernia, kufuneka uphephe ngokupheleleyo naluphi na uhlobo lwentshukumo okanye umthambo womzimba. Nangona kunjalo, ezininzi iingcali ziyavuma ukuba, emva kokuba isigaba esibuhlungu sentlungu ebuhlungu sidlulile, umthambo olawulwayo ubalulekile ukuphucula amandla, ukuguquguquka kunye nokuzinza kwendawo echaphazelekayo.
Ewe, imeko nganye yahlukile, kwaye kubalulekile ukufumana imvume kagqirha phambi kokuba uqalise. Ingcali yezempilo kufuneka ivavanye uhlobo lwe-hernia, indawo ekuyo, kunye nenqanaba lokubandakanyeka phambi kokumisela umthambo.
Iinzuzo zokuzilolonga kwi-inguinal kunye ne-disc herniation
Los imithambo efanelekileyo Baya kukunceda womeleze izihlunu ezijikeleze umqolo wakho kunye nommandla wesisu, ukuphucula ukuzinza kunye nokunciphisa uxinzelelo kwi-hernia. Ezinye zezona zibonelelo ziqaphelekayo ziquka:
- Ukunciphisa intlungu kunye nokuqina
- Ukuphucula ukuguquguquka kunye nokuhamba
- Ukuthintelwa kokwenzakala okutsha okanye ukubuyisela umva
- Ukulawulwa kwe-postural engcono kunye namandla emisipha
- Ukuvuselela ukujikeleza kunye nokubuyisela
Ukuzivocavoca okukhuselekileyo kwiidiski ze-herniated
ukuba idiski ye-herniated, ngakumbi kwindawo yayo yomlomo wesibeleko okanye i-lumbar, kukho izikhokelo eziqhelekileyo ezimele zihlale zisetyenziswa: qalisa ngobumnene, ngokuqhubekayo, kwaye Ungaze wenze iintshukumo ezibangela intlungu okanye ukungakhululeki okukhulu. Lo msebenzi wokuzilolonga, ovunywe ziingcali zonyango kunye noogqirha, unokukunceda uhlale usebenza kwaye womeleze indawo echaphazelekayo:
1. Intamo yolula (ye-hernia yomlomo wesibeleko)
- Hlala esitulweni umqolo wakho uthe tye kwaye wenze ukugoba okuthambileyo, uzisa isilevu sakho ngasesifubeni sakho kwaye usibuyisele ngasemva, ngaphandle kokunyanzelisa intshukumo.
- thoba intloko yakho ukuya kwelinye icala (indlebe ukuya egxalabeni) emva koko kwelinye. Yenza oku ngokucothayo ukuze ungacinezeli izihlunu zentamo yakho.
- Phinda amaxesha ama-5-10 kwicala ngalinye, ubambe indawo nganye kwimizuzwana eyi-10.
2. I-hamstring ehleliyo yolula
- Hlala esitulweni wolule umlenze omnye nesithende sihleli emhlabeni.
- Yiya phambili ngobunono, ngaphandle kokuguqula umqolo wakho, ude uzive unentlupheko emnandi ngasemva kwethanga lakho.
- Bamba imizuzwana eyi-15-30, phinda amaxesha angama-3-4 kwaye utshintshe imilenze.
3. Itawuli yolule i-hamstring
- Lala ngomqolo emethini. Phakamisa umlenze omnye kwaye ubophe itawuli ngeenxa zonke emva kwethanga okanye unyawo lwakho.
- Ngenisa umlenze wakho esifubeni sakho ngaphandle kokuphakamisa isinqe sakho phantsi.
- Bamba indawo ye-15-30 imizuzwana. Phinda ngomnye umlenze.
4. I-Supine back flexion
- Ukungqengqa ngomqolo, zisa amadolo omabini esifubeni sakho ngoncedo lwezandla zakho.
- Hamba ukunyakaza kunye nokuphakama okuncinci kwentloko, kuphela ukuba ingabangeli intlungu.
- Hlala kwindawo imizuzwana embalwa kwaye ubuyele kwindawo yokuqala.
5. Idolo kwisifuba esolula
- Lala ngomqolo wakho, ugobe amadolo omabini kwaye ubeke iinyawo zakho phantsi.
- Bamba idolo elinye ulizise ngobunono esifubeni sakho.
- Bamba imizuzwana embalwa kwaye uphinde ngomnye umlenze.
6. I-Piriformis muscle stretch
- Ukulala ngomqolo wakho, guqa ngamadolo kwaye ubeke iinyawo zakho phantsi.
- Wela umlenze omnye ngaphaya komnye, ubeke iqatha lakho kwelinye idolo.
- Ngezandla zombini, tsala idolo lomlenze owuxhasayo kwisifuba sakho de ube uzive ulula kwi-glutes yakho.
Iingcebiso eziphambili: Yonke le mithambo kufuneka yenziwe ngokucothayo nangendlela elawulwayo, ukuphepha izikhundla ezingathandekiyo okanye ezibuhlunguUkuba kukho nakuphi na ukungonwabi okutsha kuvela, kuyacetyiswa ukuba uyeke ukwenza umthambo kwaye udibane nogqirha wakho okanye umnyangi womzimba.
Ukuzivocavoca okucetyiswayo kwi-inguinal hernia
Kwimeko inguinal hernia, isitshixo singaphakathi gwema uxinzelelo olugqithisileyo kummandla wesisu kwaye ukhethe imithambo eyomeleza isisu, i-pelvis, kunye nezihlunu ze-lumbar ngaphandle kokubangela ubunzima obuninzi. Phakathi kwezona zicetyiswayo zezi:
- Hambani: Ngomnye wemisebenzi ekhuselekileyo, iphucula ukujikeleza kwaye isebenze izihlunu ngaphandle koxinzelelo olugqithisileyo kwindawo ye-herniated.
- Ukuqubha: Ngokukodwa ukukhasa okuthambileyo okungaphambili, njengoko amanzi ehlisa uxinzelelo kwisisu. Nangona kunjalo, izitayile ezifuna ukujika okubukhali okanye ukukhaba okunamandla kufuneka kuphetshwe.
- Iipilates kunye neyoga: Uhlala egadwe ngumhlohli onamava kukulimala kwesisu okanye i-hernias. Izikhundla ezininzi zePilates zinokunceda ukuqinisa i-core ngaphandle kokunciphisa i-groin.
- Ibhayisekile emileyo okanye i-elliptical: ngesantya esithambileyo, ukuphepha iintshukumo ezinjengokuphakama kwisali okanye ukunyovwa ngamandla agqithisileyo.
- Ukuzivocavoca umzimba: ilungele ukuqinisa izihlunu ezinzulu zesisu kunye nomgangatho we-pelvic, unceda ukukhusela i-hernia ukuba iqhubele phambili.
Ukuzivocavoca okuchaseneyo kunye nemingcipheko yokuphepha
Ayiyiyo yonke imithambo efanelekileyo xa une-hernia. Kuneke u ziphephe ezo zonyusa uxinzelelo lwangaphakathi esiswini okanye ezibandakanya ukunyakaza ngesiquphe, iimpembelelo okanye imithwalo egqithisileyo kumqolo okanye kwindawo yegroin.
- Ukuphakamisa iintsimbi ezinzima, ngakumbi ukuzivocavoca okuphezulu (okufana nokushicilela umkhosi) okanye i-squats enzulu enomthwalo.
- I-ABS yakudala: Bahlala bebangela ukunyanzeliswa komgogodla ngokugqithisileyo kunye nokunyusa uxinzelelo kwindawo ye-herniated. Bakwabeka umngcipheko wobuchule obungalunganga, bebeka uxinzelelo kumqolo osezantsi kunye nesinqe.
- Ukuzivocavoca okudibanisa i-flexion kunye nokujikeleza komqolo, ngenxa yamandla abo aphezulu okunyusa i-hernia.
- Ukutsiba, ukugijima ukuqhuma, kunye nemidlalo yoqhagamshelwano, njengoko inokubangela i-microtrauma engadingekile.
Kwimeko yokuthandabuzaNjalo udibane nogqirha ngaphambi kokuba uqale nayiphi na inkqubo yokuphepha ukunyakaza okuyingozi. Ukuba intlungu iyenzeka ngexesha lokuzilolonga, yeka ngokukhawuleza kwaye ufune uvavanyo lobugcisa.
Iingcebiso zokubuyisela ngokukhuselekileyo
Ngaphandle kokukhetha imithambo ekhuselekileyo, kubalulekile ukugcina engqondweni ezinye iingcebiso jikelele ukwandisa ukuchacha nokukhusela indawo esesichengeni:
- Njalo qala ngemisebenzi ephantsi kwaye unyuke kancinci kancinci.
- Musa ukwenza naluphi na umthambo ukuba intlungu ebuhlungu okanye ukungakhululeki okuphawulekayo kuyaqhubeka.
- Sebenza phantsi kweliso lonyango lomzimba okanye umqeqeshi ojongene nokwenzakala.
- Beka phambili ubuchule kunye nolawulo lwentshukumo phezu kwenani lokuphindaphinda okanye ubunzima.
- Bandakanya ukuzolula okuthambileyo kunye nemithambo yokushukuma kwindlela yakho yemihla ngemihla.
Ukuphepha nini ukwenza umthambo?
Nangona ukuzivocavoca kunenzuzo kwiimeko ezininzi ze-hernia, kukho iimeko apho kunokuba yingozi okanye ibe yingozi. Umzekelo:
- Inqanaba elibukhali emva kotyando lwe-hernia (ilinde imvume yonyango ukuze ibuyele kumsebenzi womzimba).
- Iintlungu ezibuhlungu ezingaphucukiyo xa uphumla okanye ezibuhlungu ngokushukuma.
- Iimpawu zeengxaki, ezifana nomkhuhlane, ubomvu, ukudumba okukhulu, okanye ukuhlanza okuhamba ne-hernia.
- Ukulahlekelwa ngamandla, ukuva, okanye ukulawula i-sphincter, enokubonisa ukunyanzeliswa kwe-nerve enzima.
Kubalulekile ukumamela umzimba wakho kwaye ulandele imiyalelo yezonyango ukunqanda iingxaki.
Indlela yokuthintela ukubonakala kwe-hernias
Iyeza elingcono lihlala likhusela. Ukunciphisa umngcipheko wokubandezeleka kwidiski ye-herniated okanye i-inguinal hernia, kubalulekile ukulandela la macebiso:
- Gcina a ubunzima bomzimba ukuphepha ukulayisha ngaphezulu umqolo kunye nommandla wesisu.
- Yomeleza i izihlunu zesisu kunye ne-lumbar ngokusebenzisa imithambo engundoqo kunye ne-hypopressive routines.
- Ziphephe iinzame zomzimba ezikhawulezileyo nezibaxiweyo, ezinjengokuphakamisa izinto ezinzima kakhulu ngaphandle kokulungiselela.
- Yamkela a ukuma okufanelekileyo kokubini kubomi bemihla ngemihla naxa usenza umthambo okanye usebenza.
- Yenza umthambo rhoqo kwaye ulawule iintshukumo zakho xa ukhohlela, uthimla, okanye ugoba.
Indlela elungeleleneyo, ukutya okunempilo, kunye nokubonisana rhoqo neengcali kunokwenza umahluko ekuthinteleni ezi ngxaki zixhaphakileyo.
Ngesiseko esilungileyo samandla kunye nokuguquguquka, kunye nokulawulwa kwezonyango kunye nonyango lomzimba, umgangatho wobomi unokuphuculwa kwaye ubuyele umva.