Kutsvakurudza kuri pedyo nemamu pamusoro pei-kana kuti kana iripo, pamusana penyaya iyi-kumashure uye maitiro makuru anoshanda pakurapa zviratidzo zve sciatica. Zvakangofanana, vanhu vazhinji, kusanganisira masayendisiti ehupenyu uye vanachiremba, vanorondedzera zvibereko zvakanaka neboka rinotungamirirwa. Ichokwadi, Bhuku Rebasa rinobva kuNorth American Spine Society rinokurudzira nzira shoma yekurovedza muviri sechinhu chisarudzo muzviitiko zvinyoro zvinyoro uye zvisinganzwisisiki zvakagadziriswa nezviratidzo zve-radiculopathy.
Chimwe chikonzero chekushaya simba kwekuita maitiro ekukurudzira sciatica kurwadziwa kunogona kunge kwakabatana nezwi iro pacharo. Paunenge uchitaura neshamwari kana nhengo yemumhuri iwe sciatica inogona kukubatsira kuwana kunzwisisa kana kunzwira tsitsi, muchokwadi, haisi nzira yakarurama yekutsanangura kuchinja kunoitika mukati memumumvu mako unogona kuva nemhosva yezviratidzo zvako. Mune mamwe mazwi, "sciatica" ishoko risina kujeka. Ichokwadi, inowanzoshandiswa kurondedzera kurwadziwa uye / kana zviratidzo zvemagetsi zvinowira pasi petsoka. Asi ramba uchifunga mupfungwa kuti zviratidzo zvakadaro zvinokonzerwa nezvinhu zvakawanda.
Chimwe chikonzero chinowanzoitika che "sciatica" ndeye radiculopathy pamusana pechirongwa chehanied mumakumbo ako.
Nenguva pfupi, dhayi inonzi herniated inowanikwa apo michina yekunze ye intervertebral disc yako isingakundiki kana kuparara, zvichibvumira doro rakaderera-rakadai riri mukatikati kutiza. Kazhinji ichi chinonzi, chinonzi nucleus pulposus, nyika pamusana wemagunha midzi.
Nemhaka yokuti mutsara wemutsipa midzi inonyanya kunetseka kumanikidziro, apo inosangana neyucleus pulposus, zviratidzo zve radiculopathy zvingaguma. Zviratidzo zvekurumbira radiculopathy zvinogona kusanganisira kupisa kunetseka uye / kana mamwe manzwiro ane chokuita nehutano achidzika pasi petsoka. Vanhu vakawanda vasiri mune zvehutano vanoreva lumbar radicuopathy sciatica, asi sezvamunoziva zvino kubva pakuverenga tsanangudzo iyi pfupi, lumbar radiculopathy inorwara zvirwere mumutsana - izvo zvingangodaro nokuda kwekambani inonzi herniated kana chimwe chiitiko.
Ukama Pakati Pechirongwa cheSciatica uye Rudzi rwekudzidzira
Ivo ruzivo rwakakonzerwa nekuwana zviratidzo zve "sciatica" zvinowanikwa nachiremba wako zvinogona kuita kuti kurapa kwako kurapa kusarudze.
Somuenzaniso, maererano naDkt. Judith Glaser, chiremba weasteopathic, chiremba acupuncturist uye mutungamiriri we Restorative Medicine muNew Hyde Park, New York anoti, "kuchinja kwemaitiro kunowedzera kuwedzera zviratidzo zvedikari rake."
Izvi zvinoreva kuti zviratidzo zvekudzivirira zvakadzika zvakanyanya zvinowedzera kuipa kana iwe uchikotama mberi, uye zviri nani apo iwe unopedza musana wako. Kana iwe wakabatwa nechirwere che-herniated ne radiculopathy, uku kuwirirana pakati pezviratidzo uye zviito zvepelinha zvekunamatira kana kubata zvinogona kukubatsira iwe uye / kana mushandi wako wepanyama kuti aone kuti zvipi zvingaitwa uye izvo zvingaderedza.
Asi Dr. Naomi Betish MD, physiatrist uye acupuncturist paUnited County Orthopedic Group muNew Jersey inondiudza kuti kusarudza maitiro ekuregererwa kwe sciatica uye / kana radiculopathy-zvisinei nokuti nei-inogona kuiswa mberi kuburikidza nezvisipo zvisingarwadzi. Mune mamwe mazwi, anofananidzira, usashandise paunenge uchirwadziwa, sezvo izvi zvingave zvisingabatsiri mukubata kana kubvisa zviratidzo zvako.
Sciatica Exercises for Herniated Disc neRadioculopathy
Saka chii chinangwa chekuita sciatica maitiro, zvakadaro? Dr. Glaser anoti ruzivo rwearniated runowanzosangana neutera uye kurasikirwa kwemasimba ekudzivirira. "Saka," anodaro, "kudzivisa zviratidzo kunogona kunge iri nyaya yokusarudza maitiro anozosimbisa masimba ako nekuvandudza simba (simba rinoreva muviri uri kufamba) kutonga.
Kuchengeta mazano aya mupfungwa, pasi apa pane mazano mashomanana ekuita zvidzidzo zvingakubatsira kutarisira sciatica uye / kana zviratidzo zvehudhiculopathy izvo zvine chokuita nehadhiedhi disc. Izwi renyevero: Sezvo Betish inoratidzira, usashanda mukurwadziwa.
Kana kurovedza muviri kuchiwedzera zviratidzo zvako, rega kuzviita uye taurirana nachiremba wako kana muviri wechirwere. Kutaura zvazviri, chinhu chakanaka kuona chiremba wechiremba ane chiremera chepurogiramu yekuita sciatica chero zvakadaro. Kana izvozvo zvisingakwanisi, kana zvisingaiti, kuratidza urongwa urwu rwekurovedza muviri kuna chiremba wako, uye rega achikutungamirire sekuenda kune zvakakosha zvikuru kuita, kupa mamiriro ako.
Rwendo rwekuvhima kweSciatica Nemhaka yeHerniated Disc
- Mimba yeBracing inosimbisa kutenderera uye mamwe maitiro, izvo zvingangoderedza kubatsiridza zvakaderera shure.
- Pelvic Tilts kubatsira kusimbisa kumashure uye kuputika kwemisungo - zvakakosha kuti zvive zvakakwana zvakasimba, Glaser zvinyorwa.
- Glute Bridge Sezvakafanana nekugadzirisa kwekudzivirira kwepasviviti, bhujiro rinonzi glute rinosimbisa mahudyu ako, zvikurukuru misungo yako mushure mushure mahudyu uye mapepa. Kusungurudza ndeimwe yemisungo inoputika iyo inobata basa rinokosha mune utano hwakanaka, hwakamira mumamiriro ezvinhu.
- Bird Dog . Chiito chinotanga kuitika pa "zvose zvina" (kureva maoko ako nemabvi), imbwa yemhiri inosimbisa mitsipa inowedzera musana wako, iyo inogona kubatsira kudzivisa kazhinji kuchinja mafungiro (zvakakosha kuti kuderedza zviratidzo sezvatakambokurukura). Sezvo nekunyura kweputi uye bhulogi, shiri imbwa inogonawo kuita kuti iwe ukwanise kumira zvakakwana.
Shandura Sciatica yako Kudzidzira Kuita Chiitiko Chako
Vamwe vanachiremba vanopa mabhiriji akachinjwa (anozivikanwawo semapuranga emativi) kuvarwere avo vakagadzirisa dhi nezviratidzo zve radiculopathy. Mipuranga yakasimbiswa inosimbisa iyo quadratus lumborum musumbu inenge iri musungo wepandeti, iyo yakasimba, inobatsira nekwenyoka yemusana (kuenderera mberi). Icho chinotambawo basa rinokosha rutsigiro rwekunama. Cherechedza kuti plandi yakazara yechiratidzo "yakakodzera" inoratidzika zvakaoma kuita basa - uye isingarumbidzwi kune vanhu vane kurwadziwa kana kurwadziwa; ichi ndicho chikonzero shanduro yakashandurwa inowanzoshandiswa.
Betish anowedzera kuti, kugara kumusoro uye kudzidzira apo iwe unodonha mabvi ako pachifuva zvinogona kushanda zvinopesana newe. "Vanhu vazhinji vanotambudzika kuita maitiro aya ezvidzidzo. Uyezve, njodzi yekudzidzira dhayi inowedzera kana iwe uchiita zvisakarurama."
Glaser inoratidzirawo kuchengetedza kutarisa uye kuchinja mafungiro. Misungo kunonyorera inosanganisira chiuno chako chinoputika ( illiopsoas ), mushure mako uye mushure mako.
> Sources:
> North America Spine Society. Kuongororwa uye kurapwa kwe lumbar disc herniation ne radiculopathy.
> Email Hurukuro. Betesh, N., MD, Pain Management uye Physical Medicine / Kuvandudza ruzivo, Acupuncturist. Union County Orthopedic Group, New Jersey. Feb. 2014.
> Email Hurukuro. Glaser, J., DO, Mutungamiriri Restorative Medicine, New Hyde Park, New York. February 2014.
> Email Hurukuro. Murphy, J. DPT, Mutungamiriri, MotionWorks Physical Therapy. Neenah, WI.
> Burr Ridge (IL): North American Spine Society; 2012.