Phambilini bekukholelwa ukuthi imbangela eyinhloko yeHernia ukulimala: ukushaya endaweni yomgogodla, ukunyakaza okubukhali okusontekile, ukuwa, ukuphakamisa izinsimbi. Kepha ngokuhamba kwesikhathi, ochwepheshe bathola ukuthi isici sezenhlalo sidlala indima ebaluleke ngokulinganayo ekubumbeni kwakhe. Ukudla okungafanele futhi, ngenxa yalokho, ukukhuluphala, impilo yokuhlala phansi - konke lokhu kukude nendlela engcono kakhulu yokuthinta umgogodla we-lumbar nomlomo wesibeletho.
Vele, wonke umuntu onokuxilongwa okudumazayo ukhathazekile: Ungazisiza kanjani ngaphandle kokuhlinzwa? Owokuqala ukuyeka ukuhamba nokususa isisindo ngokweqile. Ingxenye yesibili yokwelashwa okuphoqelekile yi-kinesiitherapy, okungukuthi, ukwelashwa kokunyakaza. Naphezu kombono osakazo kangangokuba lapho uHernias edinga ukuqeda ngokuphelele umsebenzi womzimba ngemuva, kuwukuzivocavoca okulungile okuzosiza ukunciphisa i-hernia nokususa i-pain syndrome.
UDenis Alferov
Ukuhamba kweScandinavia
Ngokuhamba okunjalo, umsebenzi wemisipha uyanda, isimo siyalungiswa, ukusakazwa kwegazi kuyathuthuka futhi umthwalo wokulayisha uyancipha. Ngokuvamile, ukuhamba kunomthelela ekuqinisweni kokungavikeleki. Udinga ukuqala ngemithwalo emincane. Ngesikhathi sesigaba sokwanda, akunakwenzeka ukubandakanya. Okokuqala, kuyadingeka ukususa ukuvuvukala kanye ne-Strong Pain Syndrome. Ukuhamba ebusika, qiniseka ukusebenzisa i-anderwear eshisayo. Ubude bokunamathela kuncike ekukhuleni kwakho. Kumele iphindwe kabili nge-coefficiefled ye-0.7. Sihamba kakhulu, kepha ungavumeli ukuphefumula komoya. Ngesikhathi sokuhamba, bheka ikhanda, zama ukungashiyi. Qiniseka futhi ukuthi umhlane wakho uqonde ukuze umnyango weLumbar ungawutholi umthwalo owengeziwe. Izandla akufanele zibuyele emuva emuva emuva kwama-degree angama-45.
Izinketho Zokuzivocavoca Kwasekhaya
Inombolo eyinkimbinkimbi 1.
Yima kubha ephelele umzuzu owodwa.
Bhalisa ama-elbows bese uqhubeka nebha yenye imizuzwana engamashumi amathathu.
Phakamisa umlenze ngamunye ngomzuzu, uqhubeka nokuhlala kubha.
Yenza ibha eseceleni imizuzwana engamashumi amathathu ngakunye.
Yekani futhi kubha ephelele umzuzu bese uqedela ukuzivocavoca ngebha ku-elbows emithanjeni engamashumi amathathu.
Inombolo eyinkimbinkimbi 2.
Lala ohlangothini, ngokuhlukile lungisa imilenze yesobunxele nesokudla, ugcine usesimweni esingokoqobo, ungagobi.
Yima kubo bonke abane. Ngenzeke ngokuhlukile, ukuphakamisa isandla sokudla nomlenze wesobunxele,
Bese-ke - shintsha umlenze wakho nesandla sakho.
Esikhundleni samanga, donsa futhi uphumule isisu.
Ukuzivocavoca ngakunye kuyaphinda izikhathi eziyi-10-15.