Ukulala nge-Sciatica kunye nokuphumla okungcono kobusuku

Ukuzama ukuphumla ubusuku obufanelekileyo kunye nokulala okunempilo kunye ne-sciatica kunokuba nzima. Apha sixoxa ngendlela yokulwa nokungakhululeki kwe-sciatica ukuze uphumle ngcono ebusuku. Imithambo-luvo ye-sciatic yile Imithambo-luvo emibini emikhulu emzimbeni. Zibaleka zisuka ngasemva zisiya ngasezantsi:

• I-Hips
• Iintonga
• Phantsi umlenze ngamnye ezinyaweni

Xa i-nerve ifumana:

• Ndinomsindo
• Ukutsha
• Ukuncwina
• Icinezelwe

I-Sciatica inokubangela iintlungu, ukubetha, ukuba ndindisholo kwi-butt, umva osezantsi, umlenze, ithole kunye nonyawo. Yimeko eqhelekileyo echaphazela abantu abaninzi.

Ngaba yiSciatica

I-Sciatica yenzeka xa i-nerve igxothwa kwi-disc okanye i-disc ye-herniated. Kwiimeko ezinqabileyo, iintlungu zinokubangela ukuba ithumba lifake uxinzelelo kwimithambo-luvo okanye ukonakala kwimbilini ebangelwa sisifo. Indawo kunye nokuqina kwentlungu kuxhomekeke apho ukwenzakala okanye umonakalo wenzeke khona nokuba kubi kangakanani. Intlungu yeSciatica inokuchazwa njenge:

• Tsala
• Sore
• Ubalo
• Ukuzikhulula
• Throbbing
• shushu
• Ukubetha
• Imitha

Kwii-sciatica ezininzi zihlala zisombulula ngaphakathi kwimiba yeeveki. Nangona kunjalo, nje ukuba i-sciatica ivelise iziqendu ezizayo ziphantse zaqinisekiswa ukuba ziya kuvuka kwakhona kwaye ukuba azinyangwa ngokufanelekileyo zingakhokelela kwiingxaki ezinkulu.

iimpawu

Imithambo-luvo ye-sciatic / s inokuchaphazela iindawo ezininzi zomzimba, yenza ukuba iimpawu zahluke. Ezona zixhaphakileyo zibandakanya:

• Iintlungu ezisezantsi ziqala kumqolo osezantsi, zibaleka ezinqeni kunye neempundu ezantsi komlenze ngamnye.
• Iintlungu ziqaqamba / zisasazeka phantsi kwindawo yomlenze / yomlenze ngamanye amaxesha ichazwa njengentlungu yokudubula kwaye ihlala ivela kwicala elinye.
• Ubuhlungu ngelixa uhleli ixesha elide ubeka uxinzelelo kwiimisipha ezinobungqingili, umva osezantsi, kunye neethambo. Oku kunokubangela okanye kuyenze mandundu imeko. Xa kufuneka uhlale ithutyana, kuyacetyiswa ukuba uvuke iyure nganye okanye uhambe kwaye ujikeleze. Oku kwenza ukuba igazi ligeleze kwaye wolule izihlunu eziqinisiweyo.
• Intlungu ye-Hip, njengoko iimbilini ze-sciatic zihamba ngokubambisana kunye kunye nakwezinye iimeko zingabangela intlungu ukuba ihlale kwi-hip. Ukulimala kwi-hip kunokulinganisa iimpawu ze-sciatica. Ukuba kukho iintlungu zenyonga ezingaphuculiyo ekuhambeni kwexesha zijongwe ngugqirha ukuze akhuphe ezinye izizathu ezifana ne-osteoarthritis, i-bursitis.
• Ubungqindilili, amava athile obuthathaka emilenzeni kunye novakalelo olutshintshileyo lokuba ndindisholo. Oku kubangelwa yidiski ye-herniated kwingingqi esezantsi ye-lumbar.
• Ukuvutha / ukubetha okwezikhonkwane kunye nokuva iinaliti, ngakumbi kwiinyawo neenzwane.

Iimeko / oonobangela

Kukho iimeko ezininzi ezinokubangela i-sciatica:

• Isifo seDisergenerative sisifo apho idiski yomqolo iya isiba mandundu kwaye inokuthi ichaphazeleke kubuhlungu.
• I-Spondylolisthesis yimeko ebuhlungu apho i-vertebrae esezantsi ishenxela phambili kwithambo ngokuthe ngqo ezantsi kwe-nerve ye-sciatic.
• Imisipha ye-Spasms kunye nokuchasana okungazibandakanyi kwezihlunu kunokubangela i-sciatica ukuba icinezela imithambo-luvo.
• Ukukhulelwa kwe-sciatica akuqhelekanga. Njengokuba umntwana ekhula ubeka uxinzelelo kwimithambo-luvo ebangela iintlungu kunye neentlungu.
• I-Lumbar spinal stenosis kuxa izithuba ezisezantsi ezisezantsi ziqala ukunciphisa uxinzelelo kunye nokucaphukisa i-nerve.

  Imiba yengozi iquka:

• Ubudala, njengoko umqolo usiya usiba mdala iba sesichengeni sokufumana ii-discs ze-herniated kunye ne-bone spurs, ezikhokelela kwizizathu ze-sciatica.
• Ukutyeba kakhulu kunye nobunzima obugqithisileyo kudala uxinzelelo olongezelelekileyo emqolo, olunokuthi luvuthise imithambo-luvo.
• Umsebenzi / umsebenzi ofuna ukuma / ukuhlala ixesha elide okanye ukuba kukho into eninzi yokuphakamisa okunzima okubandakanyekileyo kukho uxinzelelo olongeziweyo ngasemva olonyusa umngcipheko weengxaki zomqolo.
• Abantu abanesifo seswekile banomngcipheko owandileyo wokonzakala kwentliziyo. Xa iimbilini zonakaliswe, zingabangela intlungu.

Ixesha lasebusuku

Ukulala ebusuku kunokuba ngumngeni, ngakumbi ukungakwazi ukungena kwindawo ekhululekile. Ukungalali ngokwaneleyo kunye nokungalali ngokwaneleyo kunokunciphisa ukunyamezela komzimba kwiintlungu kunye nokuvutha okukhulu. Abaninzi bavuka kunye neempawu ezikhulayo. Oku kunokwenzeka ngenxa yokuba xa umzimba ubeka phantsi i-discs idonsa kwaye ifunxe i-fluid, ekhokelela ekunyuseni uxinzelelo ngaphakathi kwe-disc, ukudala uxinzelelo olungakumbi kwi-nerve. Kodwa kukho izinto onokuzenza ukuze unciphise iintlungu kwaye ulale kamnandi ebusuku. Oku kubandakanya ukutshintsha indawo yokulala, ukolula, kunye nokuziqhelanisa nococeko lokulala okunempilo.  

Izithuba zokulala

• Ukulala ngasemva ithathwa njengeyona ndawo ilungileyo yokulala ye-sciatica kuba inciphisa uxinzelelo kumqolo osezantsi kunye nakwiidiski apho imithambo-luvo ikhoyo.
• Ukulala ecaleni Iyakwazi ukukhululeka ngakumbi kwaye iyindawo efanelekileyo kuba ayibeki uxinzelelo oluthe ngqo kwimisipha, iidiski, okanye i-nerve ye-sciatic. Kodwa, kubalulekile ukuba umatrasi uxhase ngokwaneleyo ukugcina umqolo ulungelelanisiwe. Ukuba inkxaso eninzi iyafuneka beka umqamelo phakathi kwemilenze.
• Ukulala ngamadolo kuphakanyisiwe Unokunceda ukuthatha uxinzelelo kumqolo osezantsi. Ukufezekisa le ndawo umqamelo phantsi kwamadolo okanye, ngebhedi ehlengahlengiswayo, yisebenzise ukuphakamisa unyawo lombhede.
• Ukulala nge umqamelo womzimba ibonelela ngentuthuzelo eyongezelelweyo kwaye inceda umzimba uhlale kwindawo ethile ubusuku bonke. Le miqamelo iza ngeendlela ezahlukeneyo, ubukhulu.

Ukwazisa

Ukolula kunokunika isiqabu. Kubalulekile ukolula ukugcina umzimba ubhetyebhetye kwaye uthintele iintlungu. Ubumnene buzolula ngaphambi kokulala, kwaye emva kokuvuka kuyakukhulula izihlunu kunye nemisipha ejikeleze umqolo kunye namalungu.

• Ukuhlala kwihobe yindawo yeyoga evula isinqe kwaye ithomalalise iintlungu ezisezantsi.
• Ukulala ngasemva ngamadolo omabini agobileyo.
• Phakamisa umlenze wasekunene kwaye ubeke i-ankle ngaphezulu kwedolo lasekhohlo. Bamba ukolula imizuzwana eli-15 ukuya kwengama-30.
• Phinda ngomnye umlenze.

• Ehleli ijuba pose Ukolulwa kuyafana nehobe elihleliyo kodwa kwenziwa xa uhleli.
• Ukuhlala phantsi emadolweni kugobile. Gcina ibhalansi ngokubeka izandla phantsi.
• Ngoxa uhleli, beka iqatha lasekunene ngaphezulu kwedolo lasekhohlo.
• Yiya phambili kwaye uhambise umzimba ophezulu phambili. Gcina imizuzu engama-15 ukuya kwe-30.
• Phinda ngomnye umlenze.

• Phambili ihobe pose luguqulelo oluthe xhaxhe ngakumbi lokolulwa kwehobe.
• Qala kwiplanga okanye kwindawo yokutyhala.
• Hambisa umlenze wasekunene ngaphambili ukuze idolo lasekunene libheke esihlahleni sasekunene kunye neenyawo zasekunene ziye esihlahleni sasekhohlo.
• Yolula umlenze wasekhohlo ngasemva. Umphezulu wonyawo kufuneka ubesemhlabeni kwaye iinzwane zisicaba phantsi.
• Shift ubunzima buye phambili ezandleni okanye kwiingqiniba. Yiva ukolula kwi-glute elungileyo.
• Phinda amanyathelo ngomnye umlenze.

• Idolo� ukuya kwelinye igxalaba kulula ukuzolula kunye nokuthomalalisa iintlungu.
• Lala ngomqolo umilenze eyandisiweyo.
• Gobela umlenze wasekunene, bamba idolo kwaye ulitsale uye esiswini.
• Yolula umlenze uze uphinde la manyathelo ngomlenze wasekhohlo.
• Yenza kathathu kwicala ngalinye.

• Ukuhlala ukolula umqolo Unokunceda ukuvula i-vertebrae yokuphelisa iintlungu ze-sciatica.
• Hlala phantsi kunye nemilenze eyandisiweyo.
• Gobela idolo lasekunene ukuze unyawo lubengaphakathi ngaphakathi kwedolo lasekhohlo. Gcina unyawo lwasekunene luthe tyaba emhlabeni.
• Hambisa ingalo yasekhohlo ukuze ingqiniba ingaphandle kwedolo lasekunene. Beka isandla sasekunene ngasemva ukuze ulungelelanise.
• Jika ngobunono ngasekunene, ujonge ngasemva. Bamba indawo ye-15 ukuya kwi-30 imizuzwana.
• Phinda ngomnye umlenze.

• Ukuma nkqo kwemisipha inokunciphisa iintlungu kwimisipha.
• Yima kwaye ubeke isithende esinye kwindawo ephezulu, njengesihlalo.
• Yandisa ngokupheleleyo idolo kwaye uguqule iqatha ngokukhomba iinzwane zakho eluphahleni.
• Bend phambili ezinqeni ugcina umqolo kwindawo yokungathathi cala. Gcina imizuzu engama-15 ukuya kwe-30.
• Phinda ngomnye umlenze.

Ukulala Ucoceko

Ucoceko olufanelekileyo lokulala lunceda ukulungiselela ukulala kakuhle ebusuku. Nazi ezinye iingcebiso zokunceda ukuphucula impilo yokulala.

• A ixesha lasebusuku liya kunceda ukukhulula umzimba ngaphambi kokulala. Qala isiqhelo semizuzu engama-30 ngaphambi kokucwangcisa ukulala. Ezinye izinto zokwenza ukunceda ukuphumla:
• Thatha uhlamba olushushu
• Mamela umculo opholileyo / opholileyo
• ukucamngca
• Kufunda

• Fumana umatrasi omtsha. Umatrasi omdala, ongaxakekiyo unokuba mandundu kwi-sciatica kwaye uxinzelele umqolo. Oomatrasi abangcono kwiintlungu ze-sciatica badibanisa intuthuzelo yokuthomalalisa amanqaku oxinzelelo esinqeni nasemagxeni ngenkxaso efanelekileyo yokugcina umqolo ungqamene.

• Iimaski zamehlo Inokunceda ngokukhanya okwenziweyo okunokukhohlisa ingqondo kunye newotshi ejikelezayo ekucingeni ukuba kusemini. Ukugcina ukukhanya okungafunwayo ubusuku bonke kunokunceda.

• Gwema ukukhanya okuluhlaza okwesibhakabhaka kufutshane kakhulu nexesha lokulala njengezibane kunye nezikrini zesixhobo. Ezi zilungele usuku, njengoko zinceda ukukhulisa ingqalelo, ixesha lokuphendula kunye nomoya. Kodwa ebusuku kungaphazamisa. Vala i-elektroniki ubuncinci imizuzu engama-30 ngaphambi kokulala ukunceda umzimba uhlengahlengise.

• Iqondo lokushisa ulawulo lufumene ukuba uninzi lulala ngcono kwigumbi elipholileyo. Amaqondo obushushu afanelekileyo aphakathi kwama-60 nama-67 degrees.

• Kuphephe ukwenza umthambo xa sele uza kulala. Ukusebenza ngaphambi kokulala kunokuphazamisa ukulala. Kungenxa yokuba umthambo ukhupha iadrenaline egcina ingqondo kunye nomzimba uqaphile.

• Ziphephe izinto ezikuvuselelayo ngaphambi kokulala njengecaffeine, iswekile, njl.njl oko kuya kugcina umzimba uphezulu.

Ukungenelela kwezonyango

Iintlungu ze-Sciatica zinokuba zincinci okanye zinzima. Ukuzolula okanye ukutshintsha indawo yokulala kunokunceda ukuthomalalisa ukungonwabi. Kodwa ukuba iintlungu zinzima okanye azipheli, kwaye ukuba zithintela ukulala kakuhle, qhagamshelana nogqirha we-chiropractic.

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UkuBonwa kweBody

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Ukulala kunye nokwakhiwa komzimba

Ukungabikho kokulala kwenza kube nzima ukufumana imisipha kwaye Kunzima ukuphulukana namanqatha.

• Ukulala kancinci kuthetha amathuba ambalwa okufihla ukukhula kwehomoni kunye nokukhulisa umsipha
• I-Testosterone ichaphazeleka kakubi kukungalali ngokwaneleyo
• Ukulala kancinci kunokunyusa amanqanaba e-cortisol, kuphazamise ukukhula kwemisipha

• Ukulala ngokungaqhelekanga kuyayiphosa imijikelo yomzimba, kuwenza umzimba uziva ulambile
• Ukulala kancinci kunxulunyaniswa nokutya ukutya okulula okunyusa amanqanaba amandla
• Ukungabikho kokulala kunokubangela ukunciphisa kwi-Basal Metabolic Rate nge-20%, ukunciphisa amandla apheleleyo
• Ukudinwa kunciphisa iintshukumo ezizenzekelayo, ukunciphisa amandla apheleleyo

Ukuba uzama ukungena kwimilo kwaye utshintshe ukwakheka komzimba, ukulala ngokwaneleyo kubalulekile. Naluphi na utshintsho olulungileyo lokulala ngakumbi luya kuba notshintsho oluhle kwimizamo yokutshintsha ukwakheka komzimba.

UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *

Ucaphulo

Siengsukon, Catherine F et al. �Inkuthazo yeMpilo yokulala: Ulwazi oluSebenzayo lweeGqirha.��Ulungiso lwenyama�vol. 97,8 (2017): 826-836. doi:10.1093/ptj/pzx057