Kudzidzira Chirongwa cheSpinal Stenosis

1 -

Kudzidzira Purogiramu yeLumbar Spinal Stenosis

Kana uine lumbar spinal stenosis , unogona kubatsirwa nechirwere chepanyama kubatsira kubata marwadzo ako kumashure uye zviratidzo zvemagumbo uye kuvandudza hupenyu hwako hwose. Murapa wako wepanyama angashandisa zvirwere zvakasiyana siyana uye maitiro ekukubatsira kuti uende zviri nani uye uchinzwa zviri nani kuitira kuti unakidzwe nemabasa ako ezvisikwa.

Chimwe chezvinhu zvinonyanya kukosha zvaunofanira kuita kana iwe une spinal stenosis inobata purogiramu yenguva dzose yekurovedza. Purogiramu yako yepurogiramu inofanira kuisa pfungwa pakushandura chinzvimbo chepamusoro wako kuti ubatsire kutora mutsara wemagetsi. Izvi zvinogona kuderedza kana kubvisa marwadzo ako nekuvandudza mano ako ekufamba pasina marwadzo.

Iyi nhanho-nhanho ndiyo chirongwa chekurovedza chirwere chepinini stenosis uye yakafanana neicho chiremba wako wepanyama anogona kurondedzera semuitiro wekudzidzira kumba kwehutano hwako. Chirongwa chekuita basa chinonyanya kufunga nezvekudzorera kufanana kwemazuva ose kumusana wako nekukubatsira kudzokera kune zvakanakisisa basa nekufamba.

Usati watanga izvi, kana chimwe chimwe, chirongwa chekurovedza muviri, chengetedza nachiremba wako kuti uve nechivimbo chokuti kurovedza muviri kwakachengeteka pane yako chaiyo.

2 -

Yakatsigirwa Lumbar Extension

Vanhu vazhinji vane lumbar spinal stenosis vanobatsirwa ne lumbar flexion maitiro anoita kuti mushure mako mberi, uye dzakawanda zvezviito zvepurogiramu iyi zvinotarisa pamusoro pekuyerera. Asi kutanga, iwe unofanidza kuedza kukura kwechikwata chinokurudzirwa sezvinokurudzirwa nemukuru wechiremba mukuru Robin McKenzie. Sei?

Lumbar flexion inovhura musana wako uye inotora kuvharwa kweropa rako. Asi chiduku chiduku chevanhu vane spinal stenosis vanobatsirwa nekukarira shure. Inotaridzirwa kuti nzvimbo iyi inonyatsonyanya kupikisana ne-soft lumbar discs uye inovadzinga kure nemugero wako wemugero. Izvi zvinogona kukubatsira kupa mitsipa yako yemagetsi zvishoma pane imwe nzvimbo.

Kuti uite basa racho, simira netsoka dzako pfudzi-yakaparadzana, tsigira mushure mako ugove shure. Bata nzvimbo yacho kwemaminitsi makumi matanhatu. Izvi zvinogona kukonzera kuwedzera kwemarwadzo ako kumashure uye kurwadziwa kwemakumbo kana kurira. Mune vamwe vanhu, zviratidzo zvinoderera mukati memasekondi makumi matanhatu. Kana izvozvo zvikaitika, wedzerai muitiro wenyu kune chirongwa chenyu chembiru chepalini stenosis home.

Kana kuwedzerwa kwechikwata chinowedzera kunokonzera kuwedzera kwezviratidzo zvako zvisingagari mumasekondi makumi matanhatu kana zvakadaro, saka hazvisi iwe uye inofanira kubviswa kubva purogiramu yako yekuita mabasa epamba.

3 -

Lumbar Kufungidzira Mukureva

Kutanga spinal stenosis lumbar kuruka maitiro ekufambisa mberi, ita ruvara rwekunyengera . Kuti uite izvi, rara pamusana wako nemabvi ako akatsemuka. Ita zvishoma nezvishoma mabvi ako kumapfupa ako, uye ubatisise nemaoko ako. Batisisa nzvimbo iyi yakatsvaira kwemasvondo maviri, uye ozosunungura mabvi ako kumashure.

Ita lumbar flexion murevi wenhema gumi, uye ipapo enda kune rimwe rinotevera.

4 -

Akagara Lumbar Flexion

Kana wati wapedza kubhururuka kwembiru muupine, inguva yekuita basa rinopfugama nekuda kwe stenosis yako pachigaro. Kuti uite lumbar flexion muhugaro, gara pachigaro chakasimba nemakumbo maviri pasi. Gwaira zvishoma nezvishoma mberi uye uende kusvika pasi. Tora nzvimbo yakanyatsokotama kwemasekondi maviri. Kana uchida kuwedzera kudzvinyirira, tora zviuno zvako uye upe gurudhi rakanaka. Mushure mekubata nzvimbo iyo kwemasekondi maviri, kusunungurwa uye kudzokera kune zvakakwana, wakagara wakagadzikana.

Dzokorora chigaro che lumbar kufamba kwedzo gumi, uyezve enda kune rimwe rinotevera.

5 -

Kuramba Lumbar Kufungidzirwa

Kuramba lumbar flexion chiratidzo chikuru chekuita mushonga wako wepelinal stenosis. Kuti uite basa racho, simira netsoka dzako uri woga uye unonyorera zvishoma nezvishoma mberi, unosvika kune pasi. Paunenge wakanyatsogadzikana kwemasekondi maviri kana matatu, zvishoma nezvishoma dzokera kunzvimbo yakamira yakamira.

Dzokorora chiito chacho nguva 10.

Ichi chiito chinogona kushandiswa kubatsira kubvisa marwadzo ako omumakumbo nemakumbo angangouya apo iwe uri kunze kwekufamba. Chero pose apo iwe unonzwa uwedzerwa kurwadziwa kwezvemuviri kana gumbo kurira paunenge uchifamba, ingozvikotamira mberi kuti udzoke zvishoma kuti ubatsire kuderedza zviratidzo zvako.

6 -

Hip uye Nyuchi Kusimbisa

Kana iwe une spinal stenosis, iwe unogona kubatsirwa kubva pamusimboti kusimbisa kubatsira kubatsiridza mararamiro ako anotsigira basa rako repona. Iko kunzvimbo yakasvibirira yakagadzikana ndeyekuita basa guru iro rinoshandisa mimba yako yepamuviri uye hip paunoshandura musana wako.

Kuti uite rutivi rwemapapiro, rara pamusana wako nemabvi ako akatsemuka. Zvishoma nezvishoma fungidzira mapepa ako kumashure sekuti iwe wakanga uri kuperera pasi musana wako. Tora nzvimbo iyi kwemaminitsi matatu, uye zvishoma nezvishoma dzokera kunzvimbo yekutanga. Dzokorora kanomwe.

Dzimwe nguva, chiuno chakasimbiswa chinogona kunge chiripo kuti chikubatsire kunatsiridza mano ako ekufamba kana iwe une spinal stenosis. Tanga nerutsoka rwerudyi rutsva ruchimuka, uye oenda mberi kuenda kumapuropa akakwirira ekusimbisa maitiro . (Muongorori wako wepanyama anogona kukubatsira kusarudza kuti ndezvipi zvakanyatsonaka pane zvaunofunga.)

7 -

Aerobic Exercise

Lumbar spinal stenosis inofambira mberi iyo inouya pishoma nezvishoma. Iwe unogona kuona kuti kubvira pakutanga kwezviratidzo zvako, wakaderera zvishoma nezvishoma basa rako. Izvi zvinoderera mumabasa zvinogona kutora mararamiro ehutano hwehutano hwehutano hwako.

Kana imwe nguva zvirwere zvako zvepelin stenosis zviri pasi pekutonga, unogona kutanga kuisa maitiro ekuberekwa kweaerobic muchiito chako. Kufamba nguva dzose kune pfungwa yakanaka kune vanhu vane kurwadziwa shure, asi kana zviratidzo zvenyu zvichikudzivisa kuenda kune imwe nzvimbo, iwe ungada kufunga nezvebhasikoro akatasva kuti ubatsire kuwedzera muviri wako wepfungwa yemapiritsi. (Biking chisarudzo chakanaka nokuti iwe ugere uchikwira, uye izvi zvinowedzera musana wako mune stenosis-friendly friendly flexed position.)

Pasi Pasi

Kana uine lumbar spinal stenosis, kurovedza muviri kunofanira kuva imwe yezvinhu zvako zvekushandisa kurapa zviratidzo zvako uye kudzivirira kuwedzera kwechirwere. Enda kushamwari yako yepanyama kuti udzidze maitiro ehutano chaiwo nezvehutano hwako, uye tanga yako lumbar spinal stenosis purogiramu yekuita purogiramu pakarepo.

> Kwakabva:

_{McKenzie, R., & May, S. (2003). I lumbar spine mechanical diagnosis uye chirwere. (2nd ed., Vol. One). Waikanae: Spinal Publications New Zealand.}