Ukuhlala usebenza kunye ne-Sciatica: Ikliniki yangasemva

I-Sciatica yenye yezona nzakala zixhaphakileyo, kunye ne-40% yabantu abafumana le meko, kwaye iba rhoqo njengoko umzimba uguga. Intlungu ivela kwimithambo ye-sciatic kwaye inokuqhubeka iiveki ezininzi, iinyanga, okanye iminyaka. Ukuhlala usebenza sisincomo esikhulu sokuthomalalisa iintlungu kunye nokuthintela ukuqhambuka kwekamva. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokuthoba kwaye ikhulule i-nerve kwaye ifundise abantu ngokutya okuchasene nokudumba kwaye bahlale besebenza ukukhawulezisa ukuphiliswa.

Ukuhlala usebenza

I-Sciatica idla ngokubangelwa yi-disc edibeneyo, ebeka uxinzelelo okanye icaphukise i-nerve ye-sciatic, kwaye ibangele ukungahambi kakuhle kunye nokuvakalelwa okubuhlungu. Izinto eziqhelekileyo zokuphuhlisa i-sciatica ziquka ezi zilandelayo:

• Njengoko umzimba uguga, i-spinal discs iguga kwaye iphule, ekhokelela ekutshintsheni umqolo ngaphandle kokulungelelaniswa.
• Imisebenzi eyongeza uxinzelelo emqolo, njengokuhlala okanye ukuma ixesha elide, ukuphinda-phinda ukuphakamisa ubunzima, okanye ukugoba, ukufikelela kunye nokujija iintshukumo.
• Ukuziqhelanisa Ukuma okungenampilo.

Oogqirha kunye nee-chiropractors baye bafumanisa ukuba ukuphumla kuphela nge-sciatica kunokunyusa ukulimala.

• Oku kungenxa yokuba ukuba i-disc slipped / bulging / herniated disc, i-disc ihlala kule meko, i-nerve ihlala icinezelekile okanye inomsindo, kwaye izihlunu ezilawula umqolo ophantsi ziba buthathaka kwaye azikwazi ukunika inkxaso.

izindululo

Sukuhlala ixesha elide

• Ixesha elide lendawo yokuhlala yongezelela uxinzelelo kwiidiski kunye nemigqa kwi-back back.
• Nangona ukuhlala kungenzi kube kubi nakakhulu, izihlunu zinokuhlakulela imemori engafanelekanga yemisipha ebangela ukukhontraktha inxalenye xa kungafanele kubekho nayiphi na into eqinisa imisipha ye-gluteal ebangela uxinzelelo olongezelelweyo.
• Abantu abanomsebenzi ofuna ukuhlala okanye ukuma kakhulu bayacetyiswa ukuba bathathe ikhefu rhoqo ukuze bolule izihlunu zabo okanye basebenzise idesika yokuma ukutshintsha izikhundla.

Uhlengahlengiso lwesimo

I-slouching, ukuzingela, kunye nokuqhubeka nokuziqhelanisa nokungahambi kakuhle kuya kwandisa i-sciatica.

• Nika ingqalelo kwindawo yomzimba xa umile okanye uhleli.
• Ukuthintela i-slouching, tsala amagxa ezantsi nangasemva.
• Yiba nomfanekiso wegxalaba ebambana.
• Abantu abasebenza edesikeni okanye kwindawo yokusebenzela kufuneka bathathe ikhefu rhoqo.
• Misa isikrini ukuze usibone ngaphandle kokuthoba intloko.

Yandisa uMsebenzi woMzimba kunye noMthambo

Ukuzivocavoca kukhuthazwa kakhulu ukugcina izihlunu kunye nemithambo-luvo ihamba kunye nokujikeleza.

Aerobics

• Ukuhamba, ukubaleka okulula, ukuqubha, ukukhwela ibhayisekile, kunye nokudanisa, kwandisa ukubetha kwentliziyo ngaphandle kokwenza ubunzima okanye iintlungu.

Uqeqesho ngamandla

• Ukuzivocavoca usebenzisa iintsimbi zasimahla, oomatshini bobunzima, okanye imithambo ye-isometric yomeleza izihlunu kwaye inokunceda ukubuyisela indawo yayo.

UQeqesho lokolula kunye nokuGuquleka

• I-Yoga, i-tai chi, kunye ne-Pilates yandisa ukuguquguquka kunye namandla.
• Ukolula kuya kugcina imithambo-luvo kunye nezihlunu kwi-spasms ezinokuthi zenze ukwenzakala.

Yomeleza Undoqo

A undoqo owomeleleyo iya kuphucula impilo yomgogodla. Ukubandakanya ngokusebenzayo izihlunu zesisu zikhusela iingcambu ze-nerve ye-sciatic ngokunciphisa uxinzelelo lomgogodla.

• Izihlunu zangasemva zinokuxinezeleka ngakumbi kwaye zidiniwe xa kufuneka zenze wonke umsebenzi ngaphandle kokuxhaswa kwezihlunu ezingundoqo.
• Undoqo obuthathaka unokubangela iintlungu ezongezelelweyo zomqolo kunye neempawu ze-sciatica ezimbi.

Yima nkqo

• Gcina intloko namagxa ngqo.

Gxininisa Ekuphefumleni

• Ukuphefumla ngesingqi inceda ukugcina ingqondo igxile kwaye iphaphile ngelixa usenza umsebenzi.

Izihlunu ezingundoqo

• Umva, icala, i-pelvis, kunye nezihlunu zempundu nazo ziyinxalenye undoqo.
• Ukomeleza zonke ezi zihlunu kunceda ukuxhasa umqolo.
• Ukuzivocavoca ukomeleza okungundoqo kubandakanya i-yoga kunye neePilates, iiplanga, kunye neebhulorho.

Ukuchacha kweNerve

Njengoko i-nerve ibuyela, indawo apho i-nerve inikezela khona inokuba nengxaki yokubetha.

• Oku kunokukhatshwa kukuvakala kombane kwinqanaba leentambo zokuphilisa.
• Indawo yale mvakalelo kufuneka ihambe njengoko i-nerve iphilisa.
• Ngokuhamba kwexesha imvakalelo kufuneka ithobe, kwaye indawo kufuneka iqale ukuziva iqhelekile.

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Umboniso woMnqophiso woMnqongo

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Ucaphulo

Jensen, Rikke K et al. "Ukuxilongwa kunye nonyango lwe-sciatica." BMJ (uphando lwezonyango) vol. 367 l6273. 19 Nov. 2019, doi:10.1136/bmj.l6273

Kuai, Shengzheng, et al. "Iimpembelelo ze-lumbar disc herniation kwi-kinematics kwi-multi-segmental spine, i-pelvis, kunye neendawo ezisezantsi ngexesha lemisebenzi emihlanu yokuphila kwansuku zonke." Ukuphazamiseka kwe-BMC musculoskeletal vol. 18,1 216. 25 May. 2017, doi:10.1186/s12891-017-1572-7

UMa, uXiao, kunye nabanye. "Impembelelo yokuphefumla kwe-diaphragmatic kwingqalelo, impembelelo embi kunye noxinzelelo kubantu abadala abasempilweni." Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fps.2017.00874

Ramaswami, Ramya, et al. "Ulawulo lweSciatica." Ijenali yeNew England yezamayeza vol. 376,12 (2017): 1175-1177. doi:10.1056/NEJMclde1701008