Fumana kwakhona amandla akho: Isikhokelo seNkqubo yokuBuyiselwa kwiSimo sesiqhelo

Abantu abaye bahamba ngotyando olusezantsi lwamva nje, njenge-lumbar laminectomy kunye ne-discectomy, ngaba banokuzuza kunyango lomzimba ukuze babuyiselwe ngokupheleleyo? (Johns Hopkins Medicine. 2008)

Inkqubo yokubuyisela kwisimo sesiqhelo

I-laminectomy ye-lumbar kunye ne-discectomy yinkqubo yokuhlinzwa eyenziwa yi-orthopedic okanye i-neurologic surgeon ukunceda ukunciphisa intlungu, ukukhulula iimpawu ezihambelanayo kunye neemvakalelo, kunye nokuphucula ukuguquguquka nokuhamba. Inkqubo ibandakanya ukusika i-disc kunye nethambo lezinto ezicinezelayo, ezicaphukisayo kwaye zonakalise imithambo yomqolo. (Johns Hopkins Medicine. 2023)

Emva koTyando

Ugqirha uya kusebenza nomntu ngamnye ukuphuhlisa inkqubo yokubuyisela ukubuyisela kwimeko yesiqhelo. Injongo yenkqubo yokubuyisela kwisimo sangaphambili kukunceda umntu ngamnye:

• Khululeka izihlunu zabo ukuthintela ukuqina kwezihlunu kwaye balumke kakhulu
• Buyisa uluhlu olupheleleyo lwentshukumo
• Yomeleza umqolo wabo
• Thintela ukwenzakala

Isikhokelo malunga nokuba ulindele ntoni kunyango lomzimba.

Ukuqeqeshwa kwakhona ngasemva

• Emva kokuhlinzwa ngasemva, abantu kufuneka basebenze ukugcina ukuma okufanelekileyo xa behleli kwaye bemile. (Johns Hopkins Medicine. 2008)
• Ukulawulwa kwe-Postural kubalulekile ukufunda njengoko igcina umva ophantsi kwindawo efanelekileyo yokukhusela nokukhawulezisa ukuphulukiswa kwe-lumbar discs kunye nezihlunu.
• Umgulana womzimba uya kufundisa umntu ukuba ahlale njani ngokufanelekileyo kwaye asebenzise inkxaso ye-lumbar.
• Ukufumana kunye nokugcina ukuma okufanelekileyo yenye yezona zinto zibalulekileyo zokunceda ukukhusela umva kunye nokuthintela iingxaki ezizayo.

Umthambo wokuhamba

Ukuhamba ngenye yezona ndlela zokuzivocavoca emva kokuhlinzwa kwe-lumbar. (Johns Hopkins Medicine. 2008)

• Ukuhamba kunceda ukuphucula impilo ye-cardiovascular and circulation yegazi kuwo wonke umzimba.
• Oku kunceda ukubonelela ngeoksijini eyongezelelweyo kunye nezondlo kwimisipha yomgogodla kunye nezicubu njengoko ziphilisa.
• Ngumsebenzi othe tye obeka umqolo kwindawo yendalo, enceda ukukhusela iidiski.
• Umgqirha uya kunceda ukuseka inkqubo elungiselelwe imeko yomntu ngamnye.

Prone Press Up

Enye yeendlela zokukhusela i-back and lumbar discs i-prone press-ups. (Johns Hopkins Medicine. 2008) Lo msebenzi unceda ukugcina i-spinal discs ibekwe kwindawo efanelekileyo. Kwakhona kunceda ukuphucula ukukwazi ukugoba emva kokwandiswa kwe-lumbar.

Ukwenza umthambo:

1. Lala ujonge phantsi kwi-yoga / i-mat yokuzilolonga kwaye ubeke izandla zozibini phantsi phantsi kwamagxa.
2. Gcina umva kunye nezinqe zikhululekile.
3. Sebenzisa iingalo ukucinezela indawo engaphezulu yomzimba phezulu ngelixa uvumela umqolo ongezantsi ukuba uhlale phantsi.
4. Kufuneka kubekho uxinzelelo oluncinci kumqolo osezantsi ngelixa ucinezela phezulu.
5. Bamba indawo yokucinezela imizuzwana emi-2.
6. Yehla kancinci umva ukuya kwindawo yokuqala.
7. Phinda uphinda-phinda kangangama-10 ukuya kuma-15.

I-Sciatic Nerve Gliding

Abantu ababenentlungu yomlenze evela ngasemva ngaphambi kokuhlinzwa banokufumanisa ukuba bane-sciatica okanye ukucaphuka kwe-nerve ye-sciatic. Emva kotyando, abantu banokubona ukuba umlenze wabo uziva uqinile xa bewulungisa yonke indlela. Oku kunokuba ngumqondiso wengcambu ye-sciatic ebambelele / ebanjwe, ingxaki eqhelekileyo kunye ne-sciatica.

• Emva kwe-lumbar laminectomy kunye nokuhlinzwa kwe-discectomy, ugqirha womzimba uya kumisela ukuzivocavoca okujoliswe kuyo okubizwa ngokuba yi-sciatic nerve glides ukunweba nokuphucula indlela i-nerve ehamba ngayo. (URichard F. Ellis, uWayne A. Hing, uPeter J. McNair. 2012)
• I-Nerve glides inokunceda ukukhulula ingcambu yemithambo-luvo kwaye ivumele intshukumo eqhelekileyo.

Ukwenza umthambo:

1. Lala ngomqolo ugobe elinye idolo phezulu.
2. Bamba ngaphantsi kwedolo ngezandla.
3. Qinisa idolo ngelixa ulixhasa ngezandla.
4. Emva kokuba idolo liqonde ngokupheleleyo, guqula kwaye wandise i-ankle malunga namaxesha angama-5.
5. Buyela kwindawo yokuqala.
6. Phinda i-sciatic nerve glide ngamaxesha angama-10.
7. Ukuzivocavoca kunokwenziwa amatyeli aliqela ukunceda ukuphucula indlela i-nerve ehamba ngayo kunye nokutyibilika kumqolo osezantsi kunye nomlenze.

Supine Lumbar Flexion

Emva kotyando, umthambo othambileyo wokuguquguqula umva unokunceda ukolula ngokukhuselekileyo izihlunu ezisezantsi kwaye wolule ngobunono izicubu ezibomvu ukusuka kuqhaqho lotyando. I-Supine lumbar flexion yenye yezona zinto zilula kakhulu zokuphucula i-lumbar flexion range of motion.

Ukwenza umthambo:

1. Lala ngomqolo ugobe amadolo.
2. Phakamisa kancinane amadolo agobileyo ngasesifubeni kwaye ubambe amadolo ngezandla zozibini.
3. Tsala ngobunono amadolo ngasesifubeni.
4. Bamba indawo ye-1 okanye i-2 imizuzwana.
5. Kancinci unciphise amadolo ubuyele kwindawo yokuqala.
6. Yenza uphindaphindo lwe-10.
7. Yeka umthambo ukuba ufumana ukwanda kweentlungu kwi-back back, i-buttocks, okanye imilenze.

I-Hip kunye ne-Core Strengthening

Nje ukuba kucocwe, abantu ngabanye banokuqhubela phambili ukuya kwinkqubo yokuqinisa isisu kunye nengundoqo. Oku kubandakanya ukwenza iintshukumo ezithile ezinqeni nasemilenzeni ngelixa ugcina indawo engathathi hlangothi ye-pelvic. Ukuzivocavoca okuphezulu kwe-hip kunceda ukuvelisa amandla kunye nokuzinza kwimisipha ejikeleze indawo ye-pelvic kunye nomqolo ophantsi. Ugqirha womzimba unokunceda ukugqiba ukuba yeyiphi imithambo ecetyiswayo kwimeko ethile.

Ukubuyela-eMsebenzini kunye neMisebenzi yoMzimba

Emva kokuba abantu befumene uluhlu oluphuculweyo lwe-lumbar yokunyakaza, i-hip, kunye namandla angundoqo, ugqirha wabo kunye nonyango unokuncoma ukusebenza kwimisebenzi ethile ukubanceda babuyele kwinqanaba labo langaphambili lomsebenzi kunye nokuzonwabisa. Ngokuxhomekeka emsebenzini, umntu ngamnye unokufuna:

• Sebenza kwiindlela ezifanelekileyo zokuphakamisa.
• Funa uvavanyo lwe-ergonomic ukuba bachitha ixesha behleli edesikeni okanye kwindawo yokusebenza.
• Abanye oogqirha botyando banokuba nemida yokuba umntu unokugoba kangakanani na, aphakamise, aze ajije ukusuka kwiiveki ezimbini ukuya kwezintandathu emva kotyando.

Utyando olusezantsi lunokuba nzima ukulubuyisela ngokufanelekileyo. Ukusebenza nomboneleli wezempilo kunye yonyango, abantu ngabanye banokuqiniseka ukuba baphucula uluhlu lwabo lokunyakaza, amandla, kunye nokuhamba komsebenzi ukuze babuyele kwinqanaba labo langaphambili lomsebenzi ngokukhawuleza nangokukhuselekileyo.

I-Sciatica, izizathu, iimpawu kunye neengcebiso

Ucaphulo

Johns Hopkins Medicine. (2008). Indlela yokubuyisela emva kokuhlinzwa kwe-lumbar spine.

Johns Hopkins Medicine. (2023). Lumbar Discectomy encinci.

Ellis, RF, Hing, WA, & McNair, PJ (2012). Ukuthelekiswa kwentshukumo ye-longitudinal sciatic nerve kunye nemithambo eyahlukeneyo yokuhlanganisa: isifundo se-vivo sisebenzisa umfanekiso we-ultrasound. Ijenali yonyango lwamathambo kunye nezemidlalo, 42 (8), 667-675. doi.org/10.2519/jospt.2012.3854