Uyini umuntu wesimanje owenza kaningi empilweni? Uhleli! Kwenzeka ukuthi eminyakeni yokuhwebelana kwembulunga yonke kanye nokokwenziwa kwamakhempu kithi sonke, sinosuku oluningi lokuhlanganiswa esihlalweni sekhompyutha, isihlalo sekheffe noma esihlalweni emotweni.
Futhi kaningi sihlala phansi hhayi ngalokho. Futhi ngenxa yalokho, sihlupheka ngezinhlungu zangemuva futhi angisoli ukuthi le nkinga igcwele hhayi ukuma okuwonakaliswayo hhayi kuphela, kodwa futhi kuhlaselwa okujwayelekile kwikhwalithi yempilo. Kodwa-ke, ngakho konke ngokuhlelekile.
Umbuzo wegama lamagama
Ezweni lethu, imbangela eyinhloko yezinhlungu kuyo yonke iminyango yomgogodla - umbeletha, isifuba ne-lumbar kubhekwa njenge-osteochondrosis. Ngokusho kwezibalo, lezi yizifo ezivame kakhulu zomgogodla ohlupheka ngaphezu kwama-70% abantu abangaphezu kweminyaka engama-35. Kodwa-ke, malini le nkulumo? Ngemuva kwakho konke, ochwepheshe banamuhla basho incazelo enjalo
Hhayi ngaphezulu kwe-relic.
"Ezweni lethu, noma yibuphi ubuhlungu ngemuva bubizwa ngokuthi yi-osteochondrosis, okungekho emthethweni ngenxa yokubuka ngokomzimba kanye nombono we-anatomical," kusho uRavil Dobrrovolsky, umeluleki wokuzivocavoca womtholampilo we-avrora. - Leli igama elingalungile elikhona ezweni lethu kuphela, kepha selivele kusukela ngesikhathi saseSoviet futhi kusasetshenziswa yonke indawo. Ukusuka endaweni yezokwelapha ye-View Osteochondrosis izinqubo eziwohlokayo ethanjeni nase-cartilage, okungukuthi, esikhundleni sazo esinezicubu zomhlangano. Ngokomqondo, inkinga enjalo ikhona, kepha ayihlangene ngalutho nobuhlungu ngemuva. Kuyinto efanelekile ukukhuluma kalula nge-painful syndrome komunye weminyango yomgogodla. Kubalulekile ukuqonda ukuthi izinhlungu zangemuva zingenziwa kuphela ezakhiweni ezithile: kungaba semisipha noma ezinqwaba. Azisekho zinhlaka ze-anatomical ezinobuhlungu bezinhlungu. Ngakho-ke, umgogodla awukwazi ukuzilimaza, njengoba i-degnia yokungenelela noma i-hernia ingakwazi ukugula. Ngemuva kwakho konke, eqinisweni, i-vertebra kumane nje ithambo, futhi isisekelo nediphozi yokuphepha kusebenza ngokuvumelanisa izicubu nama-ligaments. Izwe eliphesheya, lokhu kulindelwe isikhathi eside futhi esikhundleni somqondo we- "Osteochondrosis" Sebenzisa igama elithi "Fibromyalgia", elihunyushwe lisuka eLatin 'njengezicubu ezibuhlungu ".
Umthombo wobuhlungu: Izinganekwane Namaqiniso
Ngakho-ke, sathola lokho ngobuningi, izinkinga ezinomhlane zibangelwa izinhlungu zemisipha noma ze-ligalar. Kepha yini eyenza isizathu sabo?
"Imisipha ilimaze emacaleni amabili kuphela: noma ngabe selulwe, noma lapho seluphethwe khona, - kuchaza uRavil Dobrovolsky. - Ngakho-ke, izimbangela ezinkulu zezinkinga
Ngemuva yi-stereotype engalungile yokunyakaza noma ukuntuleka kokunyakaza nhlobo. Lokhu kungenxa yokuthi umuntu - uma uthatha into eyomile - uqukethe ama-50% emisipha, futhi umsipha uhlelwe kakhulu kangangokuba kumele kube nohlobo oluthile lomsebenzi. Futhi iningi labantu lihleli kakhulu noma amanga, okuholela emsebenzini ongafanele wemisipha, bese kuthi ama-spasm asevele avela. "
Imvamisa kuzwakala umbono wokuthi i-Pain Syndrome ivela ngenxa yokuncipha kwezinzwa. Isibonelo, i-hernia yediski ye-intervertebral ichazwa njengokukhipha okuqukethwe kwe-disk yangaphakathi ezinkombeni ezahlukahlukene, kufaka phakathi umgogodla.
"Kodwa-ke, izinzwa azikwazi ukubamba ndawonye, okwakuqinisekiswa yizifundo zokugcina zaseMelika, - imibono ngesimo sikaRavil Nikolaevich. - Bafakazele ukuthi izinzwa zobuchopho bomgogodla ziphuma ngezimbobo ezisesihlotsheni endaweni enjalo lapho isikhala esiningi. Akukho r Hernia yanoma imuphi usayizi ngokwesilinganiso sokuphina, njengoba kumane nje ezindizeni ezihlukile. Ngakho-ke, i-hernia of inverteral discs akuyona imbangela yobuhlungu, kepha ukuthuthukiswa kwemicimbi. Kungenzeka lapho kune-spasm engapheli futhi ehlala isikhathi eside yabakhuthazeli bomgogodla kanye nemisipha emikhulu yomhlane - ubude, ububanzi, isikwele nabanye. Wonke umuntu uyazi ukuthi kunemisipha-flexer kanye nokunwebeka kwemisipha. Futhi ososayensi baseCzech basanda kuthola ukuthi izicubu zingahlukaniswa futhi zithambekele ekutheni zibe yi-spasm (tonic) futhi ziboshwe. Noma yiziphi izimo ezingezinhle: ukucindezelwa, i-hypodynamne, umsoco ongafanele, ukulingana okungafanele kukhompyutha noma ukushayela imoto, njll. - Kungaphazamisa ukulinganisela kwabo umsebenzi wabo. Ukwephulwa kokuma - futhi kwakha imicimbi. Kwenzeka uma izicubu zinamandla ohlangothini olulodwa lwemisipha. Imvamisa imbangela yokubuyiselwa komgogodla iba yi-spasm yendawo engemuva yethanga, ngoba lapho ihleli, indlela yokuphila yemilenze ihlala ihlala ihlala. Kanye nemisipha yethanga ibamba iqhaza ekwakhekeni kokuma. Ngakho-ke, konke kuncike kumiphi imisipha ethintekayo noma ayihilelekile. Imvamisa, i-curvature yomgogodla nayo ihambisana nobuhlungu, futhi kulula ukuyichaza. Ekuqaleni, yonke into esemzimbeni isesimweni sokulinganisela. Kepha lapho umuntu ehlala ehlala, umsipha wakhe oshubile ubavila, futhi unamathiselwe kwelinye lama-ligaments, axhumeke phezulu neminye imisipha ethambekele kwi-spasm. Ibhalansi iphukile, futhi isixha siqala ukwelula, njengomsipha omatasatasa ukuze ungasakwazi. Esimweni esinjalo, isixha siqala ukusebenza kwigebe, eliphumela ezinhlungwini.
Futhi ama-syromes anjalo awenzeke emzimbeni wonke. "
Kodwa-ke, kuyavela, kuvame ukuba nezinkinga ngomgogodla akunjalo kuphela ngenxa yezimbangela zomzimba, kodwa futhi nemizwa ye-psycho. Kalula nje, izinhlungu zangemuva zingavela ngenxa ye ... ngcindezi. Ngasikhathi sinye, kungenzeka ukuthi awukwazi nokuthi yini ngokunembile ngenxa ye-loin yomsindo ejwayelekile, usuqale ukudangala.
UHarvil Dobrrovolyy "uyachaza:" Ukuphela kwesinxephezelo sokucindezela ngokomzimba, "kuchaza uRavil Dobrrovolsky. - Kuphela kanye nabo emzimbeni kukhiqiza i-hormone yenjabulo endorphin. Kepha njengoba abantu, iningi labantu bethu, alihlali lihlanganyela kwezemidlalo, kepha banovalo futhi bakhathazekile ubusuku nemicimbi, lapho-ke ukuthuthukiswa kwemicimbi kumane kuyi-spasm nje kuphela. Kuma-90% amacala, izinhlungu zangemuva ezibangelwa ukugcwala ngokweqile ngokomzwelo okungaphendulwanga lutho. Ngokuhamba kwesikhathi, baqongelela futhi bangakhula bakhule babe yisifo sokwethuka noma ukudangala. "
Ukusindiswa kokuminza - umsebenzi wokugxilisa
Isixazululo kuphela esinganconywa ngobuhlungu kuyo yonke iminyango yomgogodla ukunyakaza.
"Abantu abahola impilo yokuhlala phansi, ngangincoma kakhulu ukudlala ezemidlalo, nginike amandla owengeziwe ngokomzimba," kusho uRavil Nikolaevich. - Okwamanje, i-Yoga kanye nama-Pilates bangukuvinjelwa okuhle kobuhlungu bemisipha, kepha noma yimuphi umsebenzi womzimba kufanelekile: Ukugijima, ukubhukuda, ukuqina, ukusebenzisa amakhaya ajwayelekile kuzonikeza imiphumela emihle uma kwenziwa njalo. Isakhiwo esilula kakhulu sokuvimbela i-east symnastics, engahambisanga imizuzu eyi-10 ngosuku futhi ikuvumela ukuba uthuthukise izicubu. Lokhu kungukuzivocavoca okuthathu kuphela - push up, squat kanye nanoma yimuphi umthwalo ophrintayo. Ukuzivocavoca kwenziwa embuthanweni, kungekudala ngokulandelana, okungu-5-20 ukuphinda ngendlela. Ngemuva kwalokho ukumisa isikhashana okuncane - nomzuliswano olandelayo. I-Gymnastics yenziwa yinoma yini ende, lapho amandla anele, kepha ukuvikela ngokwanele nemizuzu eyi-10 ngosuku. Ngalesi sikhathi uzosebenza cishe yonke imisipha.
Ngaphezu kwalokho, kufanelekile ukunaka ekudleni. Ngingumsekeli wokudla okwelapha okwelapha - ukudla amahlandla amahlanu noma ayisithupha ngosuku, ezingxenyeni ezincane, ngaphandle kokukhohlisa.
Ihora ngaphambi kokulala, kudingeka isidlo esikhanyayo - noma yisiphi isithelo noma ingilazi ye-kefir. Imodi yamandla enjalo ivumela amathumbu ukuba asebenze njalo, futhi lokhu kubaluleke kakhulu. Futhi ngokwemvelo, ukugwema izinkinga ngomhlane, kufanele ugcine imithetho yokuqala yomsebenzi nokuzilibazisa: zama ukuhlala kahle, ngenkathi ukuqapha kufanele kube sezingeni leso, futhi uSihlalo lapho uhleli khona Ifomu elilungile (okuyindlela, ngendlela, lisebenza esihlalweni emotweni). Akubalulekile kangako
Futhi umatilasi olala. Kumele kube yikhwalithi ephezulu, ubulukhuni obuphakathi. Umbono ujwayelekile ukuthi umatilasi onzima ulungele kahle ubuyela emuva, kepha angiyena umsekeli wezixazululo ezinjalo. Ngenxa yendawo eqinile umuntu alala kuyo, ukuphazamiseka kanye nokuvuthwa kungavuka. Isikhombisi esikhulu sekhwalithi nenduduzo. "
Kodwa-ke, lapho umzimba ukhazwa ubuhlungu obukhulu, izindlela zokuvimbela sezivele zingenasidingo. Yebo, nangezinkinga ezingapheli neminyango, kuyadingeka izinyathelo eziningi zekhadinali.
"Kuzona zozimbili lezi zikhambi, ikhambi elifanelekile liwukuzivocavoca nokuzivocavoca. I-massage kufanele ikhetheke impela, ngezokwelapha. Lolu uhlobo lokuvuselela umzimba osuse i-pain syndrome. Imisipha ye-spasmned kumele isebenze ngokugcwele okugcwele. I-Master kufanele yazi konke ukuxhumanisa, qaphela ngokusobala ukuthi imisipha kufanele iqiniswe, futhi yini - ukuphumula, ngoba lezi zindlela ezihluke ngokuphelele. Ukususa i-Ligament Syndrome ebuhlungu, kuyadingeka ukubuyisa isikhundla sokuqala kuyo, okutholakala ngokuzivocavoca okunekhono. Ngasikhathi sinye, inkambo yokwelashwa iDemo, i-Pain Syndrome isuswa ngezikhathi ezintathu noma ezinhlanu.
Futhi-ke inkambo yokuzivocavoca, umuntu okufanele asebenze ngokuzimele. Ngingumsekeli wokuzivocavoca okuphoqelekile, njengoba ngicabanga ukuthi kubaluleke kakhulu
Ungabeki isiguli ngokuzivocavoca. Vele, uma udokotela enenhloso enkulu - ukuzuza, inikela kalula izifundo ngamaseshini angama-20-30, kepha uma umsebenzi usiza, khona-ke ngokunembile ngemuva kwenkambo
I-massage, ezosusa izinhlungu ezibucayi noma ezingamahlalakhona, thatha uhlelo lokuqeqesha, ukuzivocavoca, ukuze umuntu akwazi ukuthuthukisa izicubu nezicubu ezidingekayo. Ngaphezu kwalokho, ukukhetha kungumuntu ngamunye futhi okokuqala kuncike enkingeni yesiguli. Isibonelo, lapho ama-scoliosis kufanele anqume umthwalo eqenjini elilodwa lemisipha, komunye welula, futhi lapho umgogodla egobile, inani elihlukile lokuzivocavoca emisipha yesokunxele nakwesobunxele, "kusho uDobrovolsky.
Ngasikhathi sinye, odokotela abancomi ukubamba iqhaza. Kungcono ukuxhumana nochwepheshe onekhono.
Ukuzivocavoca akufanele kuze kube isikhathi esingaphezu kwehora, kusukela ngemuva kwalesi sikhathi kunokukhathala kohlelo lwezinzwa futhi umzimba uyayeka ukuphendula.
"Ngobuhlungu obude emuva emuva, angizukuncoma i-samo massage. Lokhu kungenxa yokuthi umuntu ojwayelekile unolwazi olwanele, alukwazi wonke ama-syromes emzimbeni. Isibonelo, kwesinye isikhathi umuntu unentamo ebuhlungu, futhi inkinga empeleni isemisipha ye-jagged, futhi kwanele ukusebenza ngokwanele izimpawu. Ngakho-ke, ukuzivocavoca ngokungenakuzivocavoca akunakusebenza uma ufuna ukuxazulula inkinga. Kodwa-ke, uhlobo olunjalo lokugcotshwa lungasusa ukungezwani ngokomqondo kwengqondo, futhi lokhu kubalulekile, "kusho uRavil Nikolaevich. - Nami ngingesisekelo ngezigaba ngama-corsets. Zibangela i-dystrophy kanye ne-atrophy yemisipha ngisho nejubane elisheshisiwe. Imisipha kufanele isebenze, futhi i-corset iqala ukuyibuyisela esikhundleni. Ngemuva kokuvimbela okunjalo ", inkinga iphunyuke kuphela. Ukwelashwa okusebenzayo ngempela kunganikela kuphela. Ngasikhathi sinye, okubaluleke kakhulu ubuchwepheshe be-massage therapist, kusukela manje ibhishi eliyinhloko lalolu phutha liwukuqala "ozakwabo", iziqu zezifundo ezahlukahlukene ezingenawo amakhono ahlukahlukene kanye nemfundo enezifundo ezidingekayo. Ngakho-ke, lapho ukhetha i-masseur, ngaso sonke isikhathi bhekisa ochwepheshe obuhloliwe, unentshisekelo ngeziqu zawo, idumela lomtholampilo, okunye ukubukeza kwesiguli. "
Ambulense
Uma unxenxa udokotela nganoma yisiphi isizathu akunakwenzeka, susa ngokuzimela i-paireful syndrome eminyangweni ehlukene yomgogodla onke izosiza izivivinyo ezilandelayo.
Ingomane Izigxobo eMnyangweni weLumbar Ukuhamba kubo bonke abane. Yehla emadolweni nasezandleni zakho, bese ungena kulesi sikhundla. Lo msebenzi ususa ama-spasm ngokushesha, kepha isikhathi sawo sincike emandleni obuhlungu.
Ukususwa kwe-pain syndrome ku-thoracic Kungcono ukusebenzisa ama-pushups ezinguqulweni ezihlukile: imichamo yabesilisa kusuka phansi, ngowesifazane - kusukela phansi, kodwa emadolweni, futhi uma unezandla ezibuthakathaka kakhulu, ungasebenzisa ama-pushups emnyango. Ukuze wenze lokhu, udinga ukuphumula emaceleni ebhokisini umnyango bese uye kulo lonke umzimba phambili, bese ubuyela emuva
Isikhundla sayo sokuqala.
Uma a Intamo ilimale Kuzosiza ekuzivocavoca okulandelayo: Udinga ukuqamba amanga embhedeni, sibeka ithawula, noma umcamelo omncane, bese sithi ipensela linamathele ekhaleni lakho, futhi liqale ukubhala izincwadi zezinhlamvu zamagama akho .
Ngasikhathi sinye, kufanele bandile, futhi ukunyakaza - bushelelezi. Imisipha yentamo iphumule ngokushesha okukhulu, ngakho-ke lo msebenzi unconywa ukwenza konke nasezinhlosweni zokuvimbela.
Kubalulekile ukuthi ungamane wenze lezi zivivinyo, kepha uzwe ngokucacile umsebenzi wemisipha, yileso sikhathi kuphela lapho kuzoba ngumphumela odingekayo.