Raws li koj paub, koj lub lumbar qaum muaj tsib vertebrae uas txhua tus muaj ib lub disc uas zoo li ntau los yog tsawg dua li ib lub gel ncoo, qhov tshwj xeeb ntawm tus txha nraub qaum yog lub luag haujlwm txhawb nqa sab nraub qaum. Tau kawg kom ua tiav qhov no, cov discs no me ntsis loj dua li cov seem ntawm cov txha nraub qaum, Zoo, lawv txawm pab muab kev txhawb nqa rau koj thaum koj nqa khoom hnyav lossis thaum koj tig koj lub duav nrog quab yuam..
Qhov tseeb yog tias cheeb tsam no muaj discs muaj zog heev, tab sis qhov ntawd tsis txhais hais tias cov khoom siv sab hauv - uas zoo li cov gel pads- nws yog mos thiab qee zaum nyob rau hauv quab yuam nws tuaj yeem thawb me ntsis ntawm lub disk kom txog thaum nws tsim pob lossis txawm herniated disc uas peb twb paub lawm; Tej yam no tuaj yeem tshwm sim los ntawm kev tawm dag zog ntau lossis txawm tias los ntawm kev sib tsoo, tab sis qhov tseem ceeb yog qhov lumbar disc bulge tuaj yeem kho tau nrog so txaus thiab nrog kev tawm dag zog kom zoo uas peb yuav qhia koj.
Index
Txoj kev McKenzie
Txoj kev no nws zoo heev, txij li thaum nws tau tsim tshwj xeeb kom cov neeg uas muaj lumbar disc bulges tuaj yeem maj mam ua cov khoom siv disc uas tau raug tshem tawm rov qab mus rau qhov chaw thiab yog li kho qhov teeb meem..
Thawj qhov kev tawm dag zog tuaj yeem hu ua tilting ntawm phab ntsa thiab nws yooj yim heev ua.: koj tsuas yog yuav tsum tau sawv ntawm ib sab ntawm phab ntsa txog ob peb 30 O 40 cm deb ntawm nws, tshwj xeeb nws yuav tsum tau tawm ntawm phab ntsa ntawm koj sab laug thiab kev tawm dag zog yog yooj yim, koj yuav tsum khaws koj txhais ko taw kom nyob twj ywm rau hauv qhov chaw koj sawv, tab sis ncav mus kov phab ntsa nrog koj sab caj npab.
Koj yuav tsum tuav txoj haujlwm ntawd tsawg kawg 15 vib nas this thiab xyuas kom koj ob txhais ceg ncaj, rau kev ua haujlwm, tsis txhob muab lawv diagonally rau ntawm phab ntsa; koj tuaj yeem rov ua qhov kev tawm dag zog no tsawg kawg peb zaug, Nws yog qhov yooj yim thiab nws yuav pab tau koj ntau heev..
khoov rov qab
Qhov no yog lwm qhov kev tawm dag zog uas tuaj yeem mus ntev hauv kev tshem tawm ntawm lub lumbar disc bulge., Zoo, peb twb paub lawm tias feem ntau khoov rau pem hauv ntej ntau dhau thiab straining tib lub sijhawm tuaj yeem ua rau lub lumbar disc bulge., yog li nyob rau hauv cov ntaub ntawv no nws yuav lig qhov opposite, yuav pab daws qhov teeb meem.
Puag lub ntsej muag rau ntawm kuv lub hauv siab tag nrho thiab muab koj txhais tes ntawm lub xub pwg siab, yuav luag zoo li koj yuav pib ua push-ups, ntawm qhov kawg ntawm koj lub cev yuav tsum tau ncab zoo; Tam sim no me ntsis thawb koj txhais tes rov qab kom koj lub nraub qaum me ntsis arched thiab ncab, thaum koj mus txog qhov siab tshaj plaws khaws cia 15 vib nas this txoj hauj lwm.
Cov no tsuas yog ob qho kev tawm dag zog uas tuaj yeem pab koj ntau heev los txhim kho cov teeb meem nrog koj kem, xyaum lawv txhua hnub.