I-Sciatica Ukusuka kwi-Work Out: I-El Paso Back Clinic

I-Sciatica ukusuka ekusebenzeni ngaphandle: Kukho iingenelo zokuzilolonga ngamandla kunye nenqanaba lokwamkela ukungonwabi okuhamba nokuzibhokoxa. Ngelixa oku kuyinyani ukuya kuthi ga kwinqanaba elithile, xa abantu beva impompo kwaye bekwindawo yokuzilolonga, kunokuba lula kakhulu ukuyisusa kwaye uyigqithise. Kulapho umzimba kunye nomqolo ziba sesichengeni sokwenzakala. I-Sciatica ekusebenzeni iyenzeka xa uxinzelelo olongezelelweyo kwi-nerve ye-sciatic iphumela kwi-nerve compressed / pinched. Ukushiywa kungaphathwanga kunokukhokelela kwiingxaki ezingaphaya komva kunye neminye imiba yezempilo. I-Injury Medical Chiropractic kunye ne-Functional Medicine Team inokunciphisa ukunyanzeliswa, ukukhulula i-nerve, ukukhulula imisipha, nokubuyisela umsebenzi.

I-Sciatica ukusuka ekusebenzeni ngaphandle

Microtrauma

Ukwakha imisipha kunye nokwandisa amandla kufuna umlinganiselo othile womonakalo womzimba kwimisipha yenkqubela phambili eyimpumelelo. Ukuzilolonga okunzulu kunye nobunzima kukrazula izicubu ze-muscle ezibangela i-microtrauma ebangela impendulo yokuphilisa eyenza ubunzima bemisipha. Ezi zinto zincinci zingabangela ukuba izihlunu zangasemva ziqiniswe, zitshintshe umqolo ngaphandle kokulungelelaniswa, okubangela ukuba i-discs idibanise kwaye icinezele imithambo-luvo, okanye imisipha yomlenze oqinileyo njengokuvuvukala kwe-piriformis kunye nokucofa i-nerve ye-sciatic.

Izizathu

Ukuphumla kunye nokuBuyisa kwakhona

• Kubalulekile ukuqonda ukuba ukuchacha ngendlela eyiyo kubalulekile kwiprogram yokuzilolonga.
• Kungathatha ukuya kwiiyure ezingama-72 ukuchacha kwii-microtears.
• Abantu ababuyela umva kwimithambo efanayo banokuzenza mandundu iinyembezi ezincinci ngelixa bedala ngaphezulu, okukhokelela kumjikelo osezantsi weempawu ezinokukhokelela kwezinye iingxaki okanye zibe sisifo esingapheliyo.
• Ukujikeleza ukuzivocavoca okuhamba lula kumqolo kunye nemisipha yomlenze kunceda ukuphilisa okuqhelekileyo kunye nophuhliso lwezicubu zomzimba.

Ukungazifudumeli Phambi Kokujima

• Ukungazifudumezi phambi kokuba wenze umthambo kunokubangela ukwenzakala.
• Xa izihlunu zibanda yaye zingafudunyezwanga kakuhle, zinokuba lukhuni zize zingabi bhetyebhetye, nto leyo ebangela ukuba zikruquke zize zikrazuke xa zichanabeke ngokukhawuleza, ukuzibhokoxa ngamandla.
• Ngaphambi kokuba wenze nawuphi na umthambo, hlala uqala ngempembelelo ephantsi, ukufudumala okuthambileyo.

Akoluki Ngokufanelekileyo okanye kwaphela

• Ukolula umzimba ogcweleyo kuyimfuneko njengoko izihlunu ezikrazukileyo, eziqinileyo zifuna ukukhululeka kwaye zigcinwe zikhululekile.
• Qinisekisa ukuba wolula i-hamstrings kunye ne-hips ngokucokisekileyo.
• Emva kokuzivocavoca ngalunye, thatha imizuzu eyi-10 kwaye uzolule.

Hayi ukolula emva

• Soloko usenza ukolula emva kokuzilolonga.
• Ukolula emva koko kunokuthintela ukudinwa kwemisipha kunye nobuhlungu obuvela kwi-lactic acid buildup.

Ukuqala Ngobunzima obunzima

• Ukwenzakala okuninzi kwenzeka ngenxa yokuba abantu beqala nzima kakhulu.
• Ukucela umngeni ekusebenzeni komzimba yinxalenye yenkqubo kodwa kufuneka kwenziwe ngamanyathelo amancinci.
• Qala ngobunzima obulula kwaye wongeze kancinci kancinci.

Isimo esingafanelekanga kunye neFomu

• Isizathu esiphambili seengxaki zomqolo kukungahambi kakuhle kunye nefom.
• Ukugoba umva ngelixa uphakamisa iintsimbi yeyona mpazamo inkulu.
• Ukugqithisa kakhulu kunokubangela ukwenzakala.
• Xa usenza iipush-ups okanye iiplanga, kuphephe ukutshona ezinqeni.

Imiphezulu Enzima

• Kwiimbaleki, iindawo eziqinileyo ezifana nekhonkrithi okanye i-asphalt zinyanzela umzimba kunye nomva ukuze zifunxe uninzi lweempembelelo.
• Oku kucinezela i-vertebrae, enokucaphukisa i-nerve ye-sciatic.
• Jikelezisa ngokusebenzisa iindlela zokubaleka okanye i-treadmill.
• Sebenza ekubalekeni ngomgama omfutshane ukunciphisa ukutsiba kunye neempembelelo.
• Bandakanya uqeqesho olunqamlezileyo.
• Jikelezisa uqeqesho lwamandla omzimba ophezulu ukunika imilenze, i-gluteals, kunye nezihlunu zangasemva ziphumle.

Ukuvuselelwa kweChiropractic

Ukhathalelo lweChiropractic, i-massage, kunye nonyango lokuthomalalisa kunokuphelisa iintlungu ze-sciatica. Ukusebenzisa ukuguqulwa kwamagxa ubuchule kunye nolunye unyango, i-chiropractors inokunciphisa uxinzelelo kwi-nerve. Unyango lubandakanya:

• I-X-rays ithathwa ukuze i-chiropractor ikwazi ukuqonda isizathu.
• Ukuphulula izihlunu ukuze uphumle kwaye uzikhulule kwaye ukwandise ukujikeleza.
• Ukolula kunye nokusebenzisa uxinzelelo olulawulwayo kumalungu.
• Ukuzivocavoca okuthe ngqo kunye nokwelula kuya kucetyiswa ukuba kwenziwe ekhaya.
• Uqeqesho lwezempilo kunye ukondla kunye neengcebiso zempilo.

Unyango lwe-Sciatica yoMntu

Ucaphulo

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Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M. Imiba yengozi yesiganeko sokuqala sciatica: ukuphononongwa ngokuchanekileyo. Physiother Res Int. 2014 Jun;18:65-78. doi:doi:10.1002/pri.1572

Koes BW, van Tulder MW, Peul WC. Ukuxilongwa kunye nokunyangwa kwe-sciatica. BMJ. 2007; 334 (7607): 1313-1317. doi:10.1136/bmj.39223.428495.BE

Lewis RA, Williams NH, Sutton AJ, et al. Ukuthelekisa ukusebenza kweklinikhi yobuchule bolawulo lwe-sciatica: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta yenethiwekhi. (PDF). Umqolo J. 2015;15(6):1461-77. doi:10.1016/j.spinee.2013.08.049

Ropper AH, Zafonte RD. Sciatica. N Ngesi J Med. 2015;372(13):1240–8. doi:10.1056/NEJMra1410151

Salehi, Alireza, et al. "I-Chiropractic: Ngaba iyasebenza kuNyango lweZifo? Uphononongo loPhononongo oluCwangcisiweyo. Ijenali yaMazwe ngaMazwe yobunesi esekwe kuluntu kunye nokubelekisa vol. 3,4 (2015): 244-54.