3 Maitiro Anogona Kukupa Sciatica

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3 Kuedza Kunogona Kukupa Sciatica (kana Kurwisa Sciatic Nerve Yako)

Sciatica Yako (iyo inonyanya kubata-mutsara wese vanhu vakawanda vanoshandisa kurondedzera kurwadziwa uye / kana zviratidzo zvemagetsi zvinowira pasi petsoka rimwe), zvinogona kukonzerwa nechimwe kana zvimwe zvezvinhu zvakawanda zvinosanganisira disc heniated, musimba wakaoma wepiriformis, spinal stenosis kana kunyange sangano rakaipa re sacroiliac. Zvinokwanisika kuva nemamwe emamiriro ezvinhu aya panguva imwe chete.

Kudzidzira kurapa kunowanzoshandiswa kubatsira kuderedza zviratidzo kana kuwedzera kushanda kwemuviri, uye kuvhara mapegi matsvuku akadai sezviratidzo zvehutano, kusanganisira kurasikirwa kwekutonga kwemuzasi wako, dumbu kana chirwere, nzira iyi inogona kukubatsira kuti uwane hupenyu hwako.

Zvakangofanana, pfungwa yakanaka yekuziva kuti zvii zvinogona kukuvadza mutsara wako, uye iyi slide inokupa zvidzidzo zvishoma.

Kudzidzira uye Sciatica - The Basics

Usati wadzidza pamusoro pezviito zvekuita izvi, zvakadaro, pano pane mamwe mazano ehukuru pamusoro pekudzidzira uye sciatica:

• Kudzidzira mafomu ndicho chinhu chinokosha. Zvakawanda zvinokuvara kana sciatic nerve irritation inouya nokuti vanhu vanorega fomu yavo ichinyatso.
• Kuwana chikamu chako pamwe nekusimbisa maronda ako emagetsi nenguva ino inopa hwaro hwevakawanda, kana kwete dzose, dzezviito zvinowanzobvumirwa kuti zvive nerumbulu redhiculopathy (iyo vanhu vakawanda vanodana sciatica).
• Chimwe chinhu chakanaka ndechokuti maitiro anoshandiswa kugadzirisa zviratidzo zve sciatica zvinogona kuchinja nyore nyore kuita basa rinopesana, kureva, rinotadza kusaita. Izvi ndechokuti vanogona kuita kuti mamiriro ako ave akaipa kana kuunza zviratidzo. Chiito chekuita basa chinova chinopesana nekuita basa apo iwe unotanga kurasikirwa nefomu rako, kana kana ukashanda pamwe nemagetsi. Kana chinangwa chenyu chinotanga kuzununguka, inguva yekurega basa racho. Kwete iwe pachako haungatori humwe hukomborero nekuita sciatica maitiro nemaitiro asina kunaka, asi zvinoita kuti iwe unogona kuzvikuvadza iwe pachako, somuenzaniso, nekutsamwisa mitsipa yako yakasimba.

Sources:

_{Albert HB1, Manniche C. Kubudirira kwehutano hwakanaka hwehutano hwevarwere vane sciatica yakaoma: rimwe chete-bofu, randomized, kliniki, rinotongwa. Simba (Phila Pa 1976). 2012 Apr 1; ​​37 (7): 531-42. doi: 10.1097 / BRS.0b013e31821ace7f. http://www.ncbi.nlm.nih.gov/pubmed/21494193}

_{Hayden JA1, van Tulder MW, Malmivaara A, Koes BW., Dzidzirai kurapa kurapwa kwemarwadzo asina kusimba mushure. Cochrane Database Syst Rev. 2005 Jul 20; (3): CD000335. ">}

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Hamstring Stretching

Kutambisa Your Hamstrings May Kurwisa Sciatic Nerve Yako

Kudzokorora hamstring kutambanudza uye / kana hustring yakatambanudza yakaoma zvikuru inogona kuva nemigumisiro isingatarisirwi yekugadzirisa nharo yako yakasimba. (Uye zvechokwadi izvi zvingangovhiringidza.)

Sciatic nerve inofamba ichibva ku-lumbar spine kuburikidza nemapapiro, uye pasi pasi. Kumusana kwechidya, sciatic nerve inonyanya kutevera nzira yemisumbu yemisasa. Saka kana iwe wakatambanudza marwadzo ako, iwe uri pangozi yekutambanudza tsvina yako, uye izvi hazvibvumirwi. Kana iwe uchinzwa kuti hamstrings yako yakasimba, funga kubvunza chiremba wako wepanyama nokuda kwepurogiramu ine unyoro, yakagadzirirwa iyo inobatsira kuderedza kusagadzikana kwemasuru musingatsamwise nerve.

Zvimwe: 3 Nzira Dzokusimbisa Nhengo Dzako dzeKutsvaga kweChechi Chakatsika

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Bent Over Row

The Bent Over Row Is not Bet Safe to Avoid Sciatica

Iyo yakasungirirwa pamusoro pemutsara ndeye muviri wakakwana wekubatanidza muviri unobatawo maoko ako uye kumashure. Dambudziko iri ndeyekuti zviri nyore kwazvo kuita basa racho nemafomu asina kunaka - kureva nekukomberedza musana wako paunotora bhari kana zviyero. Izvi zvinowedzera dambudziko rako re disc disc herniation izvo zvingangodaro zvinokonzera zviratidzo zve sciatica. Uyewo, nokuda kwechikamu chemuitiro wacho, hamstring yako iri kutenderera, iyo, zvakare, inogona kutambanudza musungo wako panguva imwe chete.

Zvichienderana: Chii chinonzi Piriformis Syndrome?

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Double Double Leg LIft

Kusimudza Misoro Yese Panguva Yakadaro Inogona Kuunza Sciatica

Core ndiye mambo mune sciatica marwadzo eruponeso. Zviri nyore kudarika chinetso kumashure ako ab uye kumashure. Imwe yenzira dzinowanzoita kuti vanhu vatsamise mitsipa yavo (iyo inogona kusanganisira kutsamwisa mitsetse yakasakara) ndeyokusimudza mitsipa miviri kana iine simba rakakwana zvokuti rimwe chete rinokwidziridzwa.

Ichi chiyeuchidzo chekukuvara kwakadzika shure.

Usati waita kusimudza mitsipa miviri, zvibvunze, ndinogona here kusimudza makumbo angu ndisingafambisi mapepa angu kana kuti trunk? Kana mhinduro yacho iiwa, zviri pachena kuti abs yako haina simba zvakakwana kutakura uremu hwemakumbo ako. Muchiitiko ichi, mutoro wacho ungangodaro wakanamatira kumashure kwako, uchiisa pangozi ye disc disc. Dhayi yakakosha inogona kukonzera marwadzo pasi petsoka yako (iyo ndiyo inowanzozivikanwa sciatica nevasiri vasiri vanhu). Kuita kukwira kwemakumbo maviri kaviri kana ganda rako risina simba rakakwana rinogona kutsamwisa musana wako, uye zvichida yako sciatic nerve mune dzimwe nzira, zvakare.

Dzidza zvakawanda pamusoro peKuedza kweSciatica

• Dzidzirai Sciatica Nemhaka yeHerniated Disc
• Dzidzira Sciatica Pamusana peSpinal Stenosis