Ukuphazamiseka kwexesha elide lokuma ngasemva: I-El Paso Back Clinic

Ukuma ixesha elide kunokubangela ukuba i-pelvis ibuyele ngasemva, ikhulise ijika le-back back / lumbar region. Oku kunyuswa kwengcinezelo kwiiscuphe ezithambileyo ezijikeleze umgudu kubangela ukuba izihlunu ezisezantsi ziqinise kunye / okanye i-spasm, okubangela ukungahambi kakuhle kumalungu kunye nemithambo-luvo. Izihlunu ezingundoqo ezibuthathaka kunye nokuma okungenampilo/postural syndrome zezona zizathu zixhaphakileyo, kodwa ukwenzakala, ukuguga, ukukhubazeka kokuzalwa, okanye isifo/imeko nazo zinokufaka isandla kwiimpawu. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo ineqela eliphezulu leengcali zonyango ukuvavanya ingxaki, ukuxilonga isizathu / ngokuchanekileyo, nokuphuhlisa unyango olucwangcisiweyo kunye nesicwangciso sokubuyisela.

Ixesha Elide Ukuma Ngasemva Ukungonwabi

Isakhiwo sangasemva

Umqolo osezantsi ungomnye weendawo ezisetyenziswa kakhulu zomqolo, uhamba kwaye uguqa ngexesha losuku oluqhelekileyo. Xa umzimba umile, umqolo ngokwendalo ugoba ngaphakathi nangaphandle.

• The ijiko langaphakathi, ebizwa i-Lordososis, iigophe eziya kumphambili womzimba kumqolo osezantsi kunye neengingqi zentamo.
• The ijiko langaphandle, ebizwa ikyphosis, amagophe ukuya ngasemva komzimba esifubeni.
• Xa ugoba ngelixa umile, i-vertebrae emihlanu ye-lumbar ye-back back position kunye nokutshintsha ukusuka kwi-lordosis ukuya kwi-kyphosis xa igobile ngokupheleleyo.
• Xa uphakama ekugobeni, i-lumbar vertebrae itshintsha indawo kwakhona kwaye ibuyele kwindawo ye-lordosis.

Izizathu

Amalungu e-facet avumela ukuhamba phakathi kwinqanaba ngalinye lomqolo. I-curvature yomqolo emileyo inokunyusa uqhagamshelwano phakathi kwamalungu e-facet. Njengoko umzimba uguga, i-facet joints kunye neediski ziqala ukuguga, nto leyo enokubangela ukuba iidiski kunye ne-facet joints zivutha. Ukuma ixesha elide ngexesha lomsebenzi oqhelekileyo wemihla ngemihla kunye nokuvuvukala kula malungu kwandisa ukudumba kwaye kubangela iimpawu. Iindlela eziqhelekileyo kunye nemikhwa inokufaka isandla ekuphatheni kakubi umqolo ngexesha lokuma ixesha elide. Ezi ziquka:

• Ukulala kumatrasi ezikayo okanye ongaxhasiyo.
• Ukuziqhelanisa nokungahambi kakuhle okubangela ukungalingani kunye nokusabalalisa ubunzima obufanelekileyo.
• Ukunganxibi izihlangu ezifanelekileyo kunye / okanye i-orthotics exhasayo inyanzela umnqonqo osezantsi ukuba ube ngumgophe owandileyo kwaye unokucinezela amalungu ecandelo.
• Ukungafumani umsebenzi owaneleyo womzimba owomeleza undoqo.
• Ukuphakamisa nokuthwala izinto ngokungafanelekanga.
• Ubunzima obugqithisileyo yenza umzimba ube nzima.

Iingcebiso eziMisiweyo

Ezinye iingcebiso zinokunceda:

• Yima ixesha elifutshane.
• Xa iimpawu ziqala ukubonisa, kucetyiswa ukuba utshintshe indawo.
• Indawo yokuhlala-ukuma-ukuma okanye idesika ehlengahlengisayo inokunceda.
• Hamba ujikeleze kwaye uzelule ukuphucula ukujikeleza kunye nokunciphisa ukukhathala kwemisipha.
• Zama ukubeka unyawo kwinqwanqwa xa umile, uthintele ukugoba komqolo okugqithisileyo.
• zama izihlangu zokuxhasa umva kunye nomqolo.

Chiropractic

Iingcali zeChiropractors ziingcali kwinkqubo ye-musculoskeletal system. Baza ku:

• Mamela isigulana malunga neempawu, imbali yezonyango, kunye nomsebenzi.
• Uvavanyo lomzimba lwethoni yemisipha, amandla, kunye noluhlu lwentshukumo.
• I-massage yonyango, ukuvuselela imisipha yombane, kunye nonyango lwe-ultrasound lunokunceda ukunciphisa ukuvuvukala kwemisipha kunye nokwandisa ukujikeleza kwizicubu ezithambileyo ezonzakeleyo.
• Chiropractic uhlengahlengiso iya kusetha kwakhona amajoyina, ukususa uxinzelelo kwimisipha ejikelezileyo kunye neentsholongwane.
• Uqeqesho lwamandla onyango olujoliswe kuyo lunconywa kwimisipha engundoqo kunye nomlenze wokuphucula ukuguquguquka kwe-hip.
• I-decompression engeyiyo yokuhlinzwa okanye i-traction, mhlawumbi ngomatshini okanye ukumiswa, kunokuguqula uxinzelelo kwiidiski zomgogodla.

Ukuma kwi-Lower Back Relief Exercises

Ucaphulo

Hasegawa, Tetsuya, et al. "Ukudityaniswa komthwalo osezantsi kunye neentlungu ezisezantsi ngexesha lokuma kwe-static." PloS umqulu omnye. 13,12 e0208877. 18 Dec. 2018, doi:10.1371/journal.pone.0208877

Jo, Hoon, et al. "Iimpembelelo ezingalunganga zokuma ixesha elide emsebenzini kwiiMpawu ze-Musculoskeletal kunye nokukhathala koMzimba: Uvavanyo lweSihlanu lweeMeko zokuSebenza zaseKorea." Ijenali yezonyango Yonsei vol. 62,6 (2021): 510-519. doi:10.3349/ymj.2021.62.6.510

Ognibene GT, Torres W, von Eyben R, Horst KC. Impembelelo ye-sit-stand workstation kwiintlungu ezingapheliyo ezibuhlungu ezisezantsi: iziphumo zovavanyo olungahleliwe. J Occup Environ Med. 2016;58(3):287-293. Abstract. www.ncbi.nlm.nih.gov/pubmed/26735316. Ifikeleleke ngoMatshi 2, 2017.

Parry, uSharon P et al. "Ungenelelo lwasemsebenzini lokunyusa ukuma okanye ukuhamba ngenxa yokuncipha kweempawu ze-musculoskeletal kubasebenzi abahleliyo." Uvimba weenkcukacha weCochrane wophononongo olucwangcisiweyo vol. 2019,11 CD012487. NgoNovemba 17, 2019, doi:10.1002/14651858.CD012487.pub2

Rodríguez-Romero, Beatriz, et al. "Imizuzu engamashumi amathathu echongiweyo njengeNqanaba loPhuhliso lwentlungu kwiiNgingqi ezisezantsi kunye neeNyawo, kunye neZiqikelelo zeNzululwazi yentlungu ngexesha le-1-h yokuma kweLabhoratri kwi-Ofisi yabasebenzi." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,4 2221. February 16, 2022, doi:10.3390/ijerph19042221

Smith, uMichelle D et al. "Impembelelo yokusebenzisa i-Footstool ngexesha loMsebenzi wexesha elide kwi-Low Back Pain kubasebenzi baseOfisi." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,8 1405. Epreli 18. 2019, doi:10.3390/ijerph16081405