Ngaba ndingalala ngentsimbi yomqala?

Inkxaso esinqeni kukukhusela esinqeni sethu, kufuneka sihlawule ingqalelo ekhethekileyo ukukhusela esinqeni kwimisebenzi ethile yemihla ngemihla, ezifana nokuphakamisa izinto ezinzima xa kulula ukutsala esinqeni, kwaye ezinye ubuchwephesha zibonakala lula ukutsala izihlunu kunye nezinye iingxaki esinqeni. , ngeli xesha ungasebenzisa inkxaso yenqeni ukuze usincede siphucule ukungahambi kakuhle kwesinqe, ngoko ukuxhaswa kweenqeni kunokugqithwa xa ulele?

Ngaba unokunxiba isixhaso esinqeni xa ulele

Akuyimfuneko ukuba unxibe ukhuseleko okhalweni xa ulele embhedeni, njengoko isinqe asichaphazeli xa silele phantsi okanye ngaphandle koxinzelelo lwe-longitudinal ye-vertebra. Kodwa xa uhleli phantsi okanye uvuka, kufuneka uyinxibe ukukhusela i-lumbar spine kwaye unciphise intshukumo esezantsi. Ngokuqhelekileyo, kungcono ukukhulula ngokulinganayo isinqe, ubeke ingqalelo ekuphumleni nasekuphumleni, ungadinwa kakhulu, unokuzama ukulala kumandlalo okhuni, kwaye kufuneka ululame kancinci.

I-Lumbar muscle strain kunye nokukhusela esinqeni ukulala kakuhle

Kubantu abaphethwe yi-lumbar muscle strain kunye ne-lumbar disc herniation, banokunxiba izixhobo zokukhusela i-lumbar ebusuku ukuze banciphise kwaye baphathe le mpawu kwinqanaba elithile.

Abantu abane-psoas muscle strain kunye ne-lumbar disc herniation bangcono ukulala embhedeni onzima kunye nenkxaso ye-lumbar spine, i-massage efanelekileyo kwaye ubeke ingqalelo ekuphumleni. Oomatrasi abathambileyo abancedi ukuchacha.

Abantu abasempilweni banokunxiba izikhuselo ezinqeni, kodwa akuyomfuneko. Ukunxiba iigada ezinqeni ixesha elide kunokukhokelela kukuphelelwa ngamanzi emzimbeni okungapheliyo, okunokuba neziphumo ezibi kwimpilo.

Ndinxibe nini isigcina esinqeni

Kubantu abafuna ukuma nokuma ixesha elide, njengabaqhubi, abasebenzi baseofisini, abathengisi abanxibe izithende eziphakamileyo, njl., kucetyiswa ukuba unxibe esinqeni xa uhleli okanye umile, kuba uhlala uhleli okanye umile ixesha elide. , ukuma kwesinqe kugobe ngokungazi, kwaye kulula ukugula ngenxa yobunzima. Kwizigulane esele zineempawu zentlungu ephantsi, kucetyiswa ukuba banxibe inkxaso engaphantsi, nje kuphela ukuba bengalali ebhedini. Ngokuqhelekileyo, kuyafaneleka ukugqoka isinqe kwiiveki ezi-3 ukuya kwezi-6, kwaye ixesha elide lokusetyenziswa akufanele lidlule kwiinyanga ezi-3.

Oku kungenxa yokuba ngexesha lokuqala, umphumo wokukhusela umkhuseli we-lumbar unokuphumla imisipha ye-lumbar, ukukhulula i-muscle spasms, ukukhuthaza ukujikeleza kwegazi kunye nokukhuthaza ukubuyiswa kwezifo. Nangona kunjalo, ukhuseleko lwayo alusebenzi kwaye lusebenza ixesha elifutshane. Ukuba i-brace esinqeni isetyenziswe ixesha elide, iya kunciphisa ithuba lokuzilolonga ezinqeni kunye nokunciphisa ukubunjwa kwamandla esinqeni. Izihlunu zepsoas ziya kuqala ngokuthe ngcembe i-atrophy, eya kubangela umonakalo omtsha.