Ukuvocavoca nge-hernia yomgogodla. Yini engiyidingayo ukuze ngazi?

Umgogodla ukusekelwa kwenyama yonke. Kodwa-ke, ngomthwalo okhuni, ukuhlala isikhathi eside nokungahambi kahle, ukulimala, izinhlobo ezinzima ze-scoliosis, izingxenyana ezibukhali zomzimba, ukuguqulwa kwesimetabolism, futhi ngenxa yesimo sezinto ezifuywayo, umtholampilo ungasungula. Ngokuvamise kunenkinga enjalo abantu babhekana neminyaka engaba ngu-45.

Ekuboneni kokuqala kungase kubonakale sengathi izivocavoca ezenziwe nge-hernia yomgogodla ukuze unciphise ubuhlungu - indlela elula futhi esheshayo yokunciphisa isimo sakho, ngakho akudingeki uhambe kudokotela. Kodwa indlela engasizi ngalutho kule nkinga enkulu iyoba yingozi kakhulu isimo.

Ngokuzimela ungenza noma yikuphi ukuvivinya umzimba kuphela ekuvimbeleni i-hernia ye-vertebral. Futhi uma sekukhona okwamanje umgogodla, kufanele uqale ukuya esibhedlela, lapho ukuhlwithwa khona, ukwelashwa okubhaliwe, ukulandelwa kwamanzi ngaphansi kwamanzi kuyomiswa, futhi emva kwalokho, ukuvivinya umzimba okudingekayo kwe-gymnastics kanye nokusebenzisa i-therapy (LFK) ngomgogodla oqeqeshiwe kumfundisi owaziwayo usuvele ukhethiwe. Kanti futhi ekwelapheni lesi sifo, kuye ngokuthi yizinga elingakanani, odokotela bangakwazi ukubeka umsebenzi.

Kodwa indlela ephumelela kunazo zonke ekuvikeleni nasekwelashweni kwe-hernia ye-vertebral yi-gymnastics. Ukungahambi kahle kunomthelela omubi emgodleni. Kodwa-ke, akuwona wonke ama-gymnastics ane-hernia yomgogodla angasiza. Isibonelo, akufanele kufaka izenzo ezinzima, futhi ukuvivinya okunjalo njengokuphikisana ngokuphelele, ukugijima, ukugijima nokuthatha isinyathelo sokuvivinya umzimba kungathandeki. Kuhle ukuchitha isikhathi esanele sokubhukuda, ukuhamba, ukuhamba ngesondo nokuhamba ngebhayisikili, ukwenza umzimba njalo njalo. Ukushaja nge-hernia yomgogodla kusiza imisipha ukuba ikhule, ukuze isimo singaqhubeki futhi ukuhlinzwa okuphuthumayo akudingeki.

Ukuze unqume ukuthi yiziphi izivivinyo ezidingekayo ukuze uthole i-vertebral hernia, udinga ukubona udokotela. Kodwa kunezivivinyo ezimbili zomhlaba wonke futhi eziphumelelayo ongazenza ngokwakho ngaphandle kokuzilimaza wena ngokwakho. Bavumela ukunciphisa izinga lobuhlungu be-syndrome. Izindlela zokuzivocavoca ezinjalo ezine-hernia yomgogodla zizofanelana nabantu bonke.

1. Sondela kunoma iyiphi indiza enezingqimba (ithebula, umbhede). Ngemva kokudlulisela isisindo ezandleni, kancane kancane ubeke phezu kwalesi sihloko isithotho. Ingxenye engezansi ye-trunk kumele ikhululeke ngokuphelele futhi ilandelelwe phansi. Khona-ke, kancane kancane ungene ngaphakathi esiswini, ubambe imizuzwana engu-4 futhi uphinde uthule kancane kancane. Phinda izikhathi ezingu-7-8. Ukuvuka futhi kuyadingeka ngokunembile futhi ngokushelela, ukudlulisela isisindo ezandleni. Udinga ukuphinda lo msebenzi izikhathi ezingu-2-3.

2. Yehla emadolweni akho nasesandleni sakho. Umzimba kufanele uhambisane nesisekelo, amadolo nezandla - ububanzi bamahlombe. Umgogodla we- lumbar akufanele ube nokuhlanekezela okuqinile ngaphakathi noma kwangaphandle. Kumele kube khona ukungathathi hlangothi komgogodla, intamo ikhululekile, futhi ikhanda liyancipha. Futhi, thatha umoya ojulile, ophuza ngaphakathi esiswini kanye nokuphuma okufanayo okuncane. Thatha isikhashana sokumisa okwesikhashana uphinde uvuselele futhi. Phinda izikhathi ezingu-7-8, wenze izindlela ezingu-2-3.

Ukuzivocavoca nge-hernia yomgogodla ngesikhathi sokukhuphuka kufanele kwenziwe ngokucophelela. Kungcono ukulihlehlisa kuze kube yilapho isimo sithuthuka. Ukuzivocavoca kwenziwa ukuze ugweme ukubuyela emuva nokulimala. Uma kunoma yikuphi kubo kwakukhona ubuhlungu obunzima, ngeke buqhubeke. Ukuzwa okuncane okungavumelekile kuphela kuvunyelwe, okusho ukuthi imisipha eqhubekayo yaqala ukusebenza. Futhi khumbula ukuthi, naphezu kwayo yonke imizamo, akufanele ulindele imiphumela yokukhonjiswa ngesikhathi esithile, isibonelo, njengalabo obaziyo, noma njengalabo abachazwe kwi-intanethi. Imvelo ngayinye ingumuntu ngamunye, futhi ukuvocavoca ezimweni ezehlukene kunikeza umphumela ohlukile, okugcinwa yizo zonke ngezindlela ezahlukene.