Monga mukudziwa, msana wanu uli ndi ma vertebrae asanu omwe aliyense ali ndi disc yomwe imawoneka mocheperapo ngati gel pad., gawo lapaderali la msana ndilofunika kuthandizira msana wam'munsi. Ndithudi kukwaniritsa izi, zimbale izi ndi zazikulu pang'ono kuposa ena onse a msana, Eya, amatumikiranso kukuthandizani pamene mukunyamula zinthu zolemera kapena pamene mutembenuza m’chiuno mwanu mwamphamvu..
Chowonadi ndi chakuti dera lino lili ndi ma disks ndi amphamvu kwambiri, koma izi sizikutanthauza kuti zakuthupi mkati - zomwe zimafanana ndi mapepala a gel- ndi yofewa ndipo nthawi zina mokakamiza imatha kukankhira pang'onopang'ono ku diski mpaka ipange zotupa kapena ngakhale herniated disc zomwe tikudziwa kale; zinthu zimenezi zikhoza kuchitika pogwiritsa ntchito mphamvu zambiri kapena mwangozi, koma chofunikira ndichakuti lumbar disc bulge imatha kuchiritsidwa ndikupumula kokwanira komanso ndi masewera olimbitsa thupi omwe tidzakuwonetsani..
Mlozera
Njira ya McKenzie
Njira iyi ndi zothandiza kwambiri, popeza yapangidwa mwapadera kotero kuti anthu omwe ali ndi lumbar disc bulges amatha kupanga pang'onopang'ono zinthu za disc zomwe zasokonekera kubwerera m'malo mwake ndikukonza vutolo..
Zochita zoyamba zitha kutchedwa kupendekera pamakoma ndipo ndizosavuta kuchita.: muyenera kungoyima pafupi ndi khoma pafupifupi ochepa 30 O 40 cm kutali, makamaka iyenera kuchoka pakhoma kumanzere kwanu ndipo masewerawa ndi ophweka, muyenera kusunga mapazi anu pamalo pomwe mwaima, koma fikirani kukhudza khoma ndi mkono wanu wakumanzere.
Muyenera kugwira malo amenewo osachepera 15 masekondi ndipo onetsetsani kuti miyendo yanu ndi yowongoka, kuti masewerowa agwire ntchito, musawaike diagonally ku khoma; mutha kubwereza izi katatu, Ndi zophweka ndipo zidzakuthandizani kwambiri..
pinda chakumbuyo
Ichi ndi ntchito ina yomwe ingathandize kwambiri kuchotsa lumbar disc bulge., Chabwino, tikudziwa kale kuti nthawi zambiri kugwada kutsogolo kwambiri ndi kukankha nthawi imodzi kungayambitse lumbar disc bulge., kotero mu nkhani iyi zidzakhala zosiyana kotheratu, zidzathandiza kuthetsa vutoli.
Gona chafufumimba pachifuwa changa chonse ndipo ikani manja anu pamtunda wa phewa, pafupifupi ngati muyamba kuchita zokankha, ndithudi thupi lanu lonse liyenera kutambasulidwa bwino; tsopano pang'onopang'ono kanikizani manja anu kumbuyo kuti msana wanu ukhale wopindika pang'ono ndikutambasula, mukafika pachimake sungani 15 masekondi malo amenewo.
Izi ndi ziwiri zokha zolimbitsa thupi zomwe zingakuthandizeni kwambiri kukonza mavuto anu ndime, azichita tsiku ndi tsiku.