Ubuhlungu Phantsi Kwamagxa Ehlombe

Kukho izizathu ezahlukeneyo zokuqaqamba okanye ukuqaqamba phantsi kwamagxa egxalaba. Igxalaba lithambo elingunxantathu elenza umva wegxalaba. Le ntlungu inokuvela kwi-bull, ebukhali, evuthayo, okanye indibaniselwano phakathi komqolo kunye ne-shoulder blade ukuya kwithenda okanye i-achy ngaphesheya kwegxalaba okanye phezulu. Ubuhlungu bunokusasazeka ukusuka kwelinye ilungu lomzimba okanye isakhiwo, njengentamo okanye umqolo. Ukuvuvukala kwingozi okanye ukusetyenziswa ngokugqithiseleyo kubonakala ekuqaleni okanye ngokuthe ngcembe emva kokusebenza ngokomzimba kwaye kunokunciphisa ukunyakaza kweengalo kunye nokuphazamisa imisebenzi eqhelekileyo.

Isikhundla esingalunganga

Ipowusta engafanelekanga edibeneyo kunye nokuhlala ixesha elide inokubangela ukuba umqolo uphuhlise utshintsho lwesakhiwo olubangela intlungu phantsi kwehlombe. Imikhwa ekhokelela ekumeni kakubi iquka:

• Ukuzingela umqolo.
• Ukuthobisa intloko phantsi - ujonge ifowuni.
• Ukungqiyama kwelinye icala ngelixa ehleli, esebenza.

Imikhuba yokuma kakubi ibangela ukuba izihlunu zibe buthathaka, zibeka uxinzelelo olongezelelweyo kwiidiski zomgogodla, imisipha kunye nemigqa. Oku kungalingani komzimba kunokufaka isandla kwintlungu ephezulu kunye nehlombe.

Ukuphakamisa ngokungafanelekanga

Ukuphakamisa ubunzima ngaphezu kwentloko kunye nokungasebenzisi ubuchule obufanelekileyo kunokushiya umva ongaphezulu kunye namagxa asengozini yokulimala. Ukuphakamisa into enzima kakhulu okanye ebanjwe ngendlela engathandekiyo ebangela ukuba umqolo ungahambi kakuhle kudala uxinzelelo olongezelelweyo kumqolo ongaphezulu. Oku kunokuphazamisa imisipha, i-sprain ligaments, inzakale igxalaba, okanye umqolo, onokubangela ukusabalalisa intlungu phantsi kunye / okanye kufuphi nehlombe.

Ukuphindaphinda Ukwenzakala Ngokugqithisileyo

Ukupeyinta, ukuhambisa ifenitshala, okanye ukuthatha inxaxheba kwimidlalo yimisebenzi enokuthi isebenze ngokugqithiseleyo imisipha yangaphezulu kunye namagxa. Ukusetyenziswa ngokugqithiseleyo kunokukhokelela kwiintlungu zemisipha kunye ne-ligament sprains. Oku kunokubangela intlungu kumqolo ongaphezulu phakathi kwegxalaba kunye nomqolo. I-Scapulothoracic bursitis, eyaziwa ngokuba yi-snapping scapula syndrome, xa i-bursa phakathi kwe-shoulder blade / scapula kunye ne-thoracic spine ivutha, ibangela intlungu.

I-Cervical Herniated Disc

I-disc ye-herniated kumqolo wesibeleko / intamo yenzeka xa idiski umaleko wangaphandle/annulus fibrosus iinyembezi kunye ne umaleko wangaphakathi/nucleus pulposus iqala ukuvuza ngaphandle. Oku kunokubangela intlungu kwaye kubangele ukuba iingcambu zemithambo-luvo ezikufutshane zivuthe, zibangele ukuba iintlungu zibaleke ziye egxalabeni, engalweni, kunye/okanye esandleni. I-disc herniation kwindawo engezantsi yentamo idla ngokukhupha intlungu ngaphakathi okanye kufuphi nommandla wehlombe. Nangona ingaqhelekanga, i-herniation kwi-back back ingabangela intlungu ejikeleze okanye kufuphi ne-shoulder blade.

Ubambo olukhutshiweyo

Ingozi okanye ukuwa kunokubangela ukuba ubambo lushukume okanye lungahambi kakuhle emva koxinzelelo oluphindaphindayo/olugqithisileyo okanye lufikelele phezulu kakhulu. Iintlungu ezibukhali kufuphi negxalaba zinokuvela kulo msebenzi kwaye ngamanye amaxesha zinokwenza kube nzima ukuphefumla umoya onzulu.

Ukwaphuka koxinzelelo

I-compression fracture yenzeke xa ithambo le-vertebral kumqolo ongasentla liyancipha kwaye licinezele. Oku kunokukhokelela kwiintlungu zangasemva kunye novakalelo oluphakamileyo kwindawo yonke yegxalaba. Intlungu idla ngokuhla ngokuphumla. Ukuqhekeka koxinzelelo ngokuqhelekileyo kubangelwa yi-osteoporosis kubantu abadala. Naziphi na iintlungu zangasemva okanye zegxalaba eziqhubekayo iiveki okanye eziphazamisana nemisebenzi eqhelekileyo kufuneka zihlolwe ngugqirha okanye chiropractor. Ukuba iintlungu zinzima okanye zikhatshwa ziimpawu ezifana nentloko ebuhlungu, ukuntyiloza, ubuthathaka, okanye isicaphucaphu, abantu bayacetyiswa ukuba bafune unyango.

UkuBumbiswa kweBhunga

Ikhabhohayidrethi/iCarb iyalayisha

Iikhabhohayidrethi ziimacronutrients ezisebenza umsebenzi obalulekileyo emzimbeni, njengoko zingowona mthombo wamandla ophambili womzimba. Umzimba uqhekeza iicarbohydrates zibe yiswekile engena egazini kwaye igcinelwe ukusetyenziswa kwamandla kwimisipha kunye nesibindi njenge-glycogen. Izihlunu zigcina kuphela imiyinge emincinci ye-glycogen. Kwaye xa usenza umthambo okanye wenze umthambo, iivenkile zamandla ziye zisetyenziswe.

Ukulayishwa kwe-carbohydrate kunokunyusa izitolo ze-glycogen kwiimisipha ukusuka kwi-25 ukuya kwi-100 yepesenti yexabiso labo eliphakathi kumadoda. Abasetyhini babonise iziphumo ezixubileyo kwizifundo malunga nokulayishwa kwe-carbohydrate. Abasetyhini kufuneka bathathe iikhalori ezininzi kunamadoda xa belayisha i-carb ukuze bafumane iinzuzo ezifanayo kwi-glycogen. Izizathu zomthwalo wecarb mhlawumbi zezi:

• Yakha-up iivenkile glycogen ngoko umntu unokusebenzisa ugcino lwamandla olongezelelweyo ukunceda ukuphucula unyamezelo.
• Gcwalisa izihlunu nge-glycogen ukuzisa amanzi kwiimisipha ukunceda ukufumana ubunzima kunye nethoni.

Ucaphulo

Hanchard, uNigel CA et al. "Uvavanyo lomzimba lokuphazamiseka kwamagxa kunye nezilonda zasekhaya ze-bursa, i-tendon okanye i-labrum ezinokuhamba kunye nokungena." I-database ye-Cochrane yophononongo olucwangcisiweyo vol. 2013,4 CD007427. 30 Epreli 2013, doi:10.1002/14651858.CD007427.pub2

Mizutamari M. et al. Intlungu ehambelanayo ye-scapular kunye nengcambu ye-nerve echaphazelekayo kwi-radiculopathy yomlomo wesibeleko. J Orthop Surg. 2010; 18(3): 356–60.

USergienko, uStanislav, noLeonid Kalichman. "Imvelaphi ye-Myofascial yeentlungu zegxalaba: ukuphononongwa koncwadi." Ijenali yomsebenzi womzimba kunye nonyango lwentshukumo vol. 19,1 (2015): 91-101. doi:10.1016/j.jbmt.2014.05.004