I-Osteochondrosis yisifo esivamile. Uma ngaphambili babegula ikakhulukazi abantu abadala kuneminyaka engama-35, manje ungakwazi ukuhlangana ngisho nentsha enesi sifo. Kubalulekile ukwenza njalo umzimba wokuzivocavoca ngemuva, okuzokwenza ukuthi lesi sifo sinciphise.
Ukuzivocavoca emhlane nge-osteochondrosis yesifunda se-lumbar
U-Osteochondrosis we-lumbar spine uhlobo oluvame kakhulu kwalesi sifo. Kulokhu, ukuvivinya umzimba wesiguli emuva kuzoba kanje:
- elele ngemuva, ezandleni zomzimba, ukugoba umlenze wesokudla bese uphakamisa. Bese uqondise futhi ukhulule. Okufanayo ngonyawo lwesokunxele. Yenza umzuzu owodwa;
- ulele emhlane wakho phansi, izandla emzimbeni, ugoqa imilenze yakho, uphakamise, uqondise, wehle;
- elele phansi ngemuva, izandla emzimbeni, ukwenza ukunyakaza, njengokungathi uhamba ngebhayisikili. Okokuqala ngakwesinye isiqondiso, ke ngakolunye uhlangothi. Yenza umzuzu owodwa;
- elele phansi emhlane wakho, ezandleni zomzimba, uqondise imilenze yakho, uqede phansi kanye nendiza ehamba phambili, landela ukuhamba ngezinyawo zakho, ulingise izikhali;
- elele phansi, izandla emzimbeni, uphakamise imilenze eqondile uphinde wenze isisindo sokusebenza esikebheni esiqondile;
- ulele esiswini sakho, lungisa izinyawo zakho ngaphansi kwekamelo, izandla ngemuva kwekhanda lakho. Ekuphefumulelwe, bend back, ukuvala kule ndawo ama-akhawunti angu-10, uphume futhi uhlele. Phinda izikhathi ezingu-10-15;
- elele phansi emhlane wakho, cindezela imilenze yakho bese uwaphendulela ngakwesinye isiqondiso, bese ehamba phambili, bese wenza okuphambene;
- elele phansi ngemuva, izandla emzimbeni, imilenze igobile, uphakamise i-pelvis ekuphefumulelwe, uyibeke phansi. Phinda izikhathi ezingu-5-10;
- elele phansi ngemuva, izandla ezihamba emzimbeni, imilenze iqondile, imilenze yezinyembezi phansi phansi ngama-45 degrees futhi ngaphandle kokuyeka, "ubhale" izinombolo ngo-0 kuya ku-9.
Ukuzivocavoca okunjalo ngomhlane nangomgogodla wendlu kungenziwa ngokuphelele nanoma yimuphi umuntu, ngaphandle kwalabo abanesigaba esinqatshiwe se-osteochondrosis.
Impilo engemuva: izivivinyo zomgogodla wesibeletho
Eziningi zalezi zivivinyo ze-back and neck at work zingenziwa ngempumelelo efanayo njengasekhaya:
- uhlezi noma umile ngomoya ophuthumayo, unyakaze ikhanda lakho, ulethe isikhumba sakho esifubeni sakho, bese kancane kancane, ngokuphefumula, uphonsa ikhanda lakho emuva. Lokhu kufanele kulandwe kancane kancane futhi ngokushelelayo izikhathi ezingu-10;
- emi noma ehlezi, cindezela isandla sesandla sakho ebunzini lakho imizuzwana engu-10, ngaphandle kokuhamba. Ngokufanayo, ungenza ohlangothini ngalunye lwekhanda;
- ehlezi noma emi, efaka iminwe yakho ekukhiyeni ngemuva kwekhanda lakho, ngenkathi uhlala ndawonye. Beka isikhunta sakho emabunzini akho. Ukushaya ikhanda ngemuva kwekhanda, uphakamise iziphambili, uhlanganise ndawonye, ​​ngangokunokwenzeka. Yeka imizuzwana engu-10.
Ngaphezu kwalokhu, kunezivivinyo zokuzivocavoca ze-back and neck, okumele kwenziwe ngesikhundla esiphezulu:
- elele esiswini, izandla emzimbeni, izintende. Isikhumba sisezingeni le-trunk, umzimba ukhululekile. Kancane kancane, vula kahle ikhanda lakho: ngakwesokunxele - kuya emthonjeni - ngakwesokudla.
Phinda izikhathi ezingu-10; - yenza umsebenzi ngendlela efana neyaphambilini, kodwa faka izintende zezandla zakho ngaphansi kwengane yakho.
Izivivinyo ezengeziwe ze-back with osteochondrosis
Uma uzizwa ukhathele ngemuva, ukuvivinya umzimba echibini kuyasiza kakhulu. Kulesi simo, akudingekile ukuba wenze izinto eziyinkimbinkimbi ngokumangalisa ezinye izivakashi: ungakwazi ukumane ugijime emuva, esiswini sakho, ukuwa phansi kwamanzi kuzo zombili izinkomba, njll. Ngisho lokhu kuyoba usizo olukhulu emthonjeni wakho futhi kukukhulule ukuzwa okungajabulisi.
Uma ungenayo isigaba esinqatshelwe kakhulu se-osteochondrosis, ungenza umkhuba wokuzivocavoca nge-expander ngemuva. Imisipha eqinisiwe iyoba luhlaka oluhle kakhulu, futhi umgogodla uzothatha umthwalo omncane.