Mazano Okubudirira Kuedza Kudzidzira Kusarudza
Mharapara stenosis inowanikwa apo imwe kana kuti yakawanda yepakati musana wako (somuenzaniso, chirwere chako chemusana, kana kuti intervertebral foramen) inopera, kazhinji nemhaka yeArthritis. Kunyange zvazvo chirwere chinonzi neurogenic claudication ndicho chiratidzo chekare chepinini stenosis, sciatica inogonawo. Kana kushaya simba kwako kunobata maronda emusana miviri (inonzi radiculopathy ) mumutsika wako wepamusoro, ungasangana nemarwadzo akafanana anokonzera pasi gumbo rako, iro rinozivikanwa sciatica.
Kunyange zvazvo kutsvakurudza kusati kwasvika pakugadziriswa kwemaitiro ekudzorera kumashure ekuderedza zviratidzo zve sciatica zvinokonzerwa nekushaya stenosis, vanhu vazhinji-kusanganisira vashandi vezvehutano hwemagariro - vanotora nzira iyi zvakadaro. Kana uri kufunga nezvekuita zvekushandisa, chinhu chekutanga chekuchengeta mupfungwa ndechekuti zviratidzo zvinowedzera kuwedzera kana iwe uchinge uchinge uchinge uchinge waita. Asiwo, vanowanzovandudza paunoshandura mafungiro ako. Izvi zvinozivikanwa se " flexion bias" .
Sarudza Nzvimbo Dzakavakirwa Nayo Nyaradzo uye Dzivisa Maitiro Anokonzera Utano
Kunyangwe muchiedza chechizivo ichi chinokosha, inowanzova pfungwa yakanaka yekusarudza nzvimbo (uye naizvozvo inoshandisa) kubva pane nyaradzo. Dzivisa nzvimbo dzinokonzera marwadzo - kunyange kana dzinozivikanwa kuti dzisunungure zviratidzo zvehutano hwako. Uye zvechokwadi, taurirana nechiremba wako wepanyama kana chiremba kuti ave nechokwadi kuti wakasarudza maitiro akanaka - uye uri kuita nenzira yakarurama.
Ndakataurirana naDhiam. Naomi Betesh, mudzidzisi uye acupuncturist uyo anonyanya kugadzirisa kutambudzika paUnited County Orthopedic Group muNew Jersey pamusoro pezvidzidzo zvekuita sciatica munharaunda uyewo nezvekusarudzwa kwezvokuvhiya apo sciatica zviratidzo zvinokonzerwa nekupereta stenosis. Akandiudza kuti munguva yakapfuura, vazhinji vevanachiremba vezvidzidzo uye masayendisiti evanhu vakagadzirirwa zvakapoteredza pfungwa iyi yekuyerera vs kuwedzera kusarura.
Betish inotaura nenzira yakadaro, rudzi rwezviito zvepurogiramu yako zvinowanzoenderana nekukuvara kwako. Ndinogona kuwedzera kuti kufamba kwepamuviri kunowanzoita kuti zviratidzo zvako zviwedzerwe zvakare zvinokurudzira kusarudza zvekuita zvekuita. Asi zvinhu zvinogona kuchinja. "Munguva pfupi yapfuura, zvakataurwa kuti chirwere chega chega chinofanira kurapwa zvichibva pane chinzvimbo chisina kukonzera marwadzo," Betesh anoti.
Kunyange zvakadaro, chimwe chezvinangwa zvakakosha pakushandisa maitiro ekugadzirisa stenosis zvakabatana nezviratidzo zveSciatica ndezvekuvandudza kupera kwepamuviri (kureva kuvhara shure kwako), anodaro Jill Murphy, uyo ari mutungamiriri weMotionWorks Physical Therapy muNeenah, WI. Kushanda pakuchinja kwako kunotofanirawo, Murphy anoenderera mberi. "Kukudziridza kushanduka mumamiriro ako ekumusoro kunogona kuita kuti kurasikirwa kwepelinus zvishoma nezvishoma kunokonzerwa nekuchinja kwemasitomu," anondiudza. (Kazhinji kutaura, izwi rokuti "pasi kumucheto" rinoreva (chiuno, mabvi uye magumbo emakumbo, uye tsoka dzako.)
Dr. Judith Glaser, physiatrist uye acupuncturist vezvechiremba paRoororative Medicine muNew Hyde Park, New York inowedzera kuti kusimbisa masumbu, pamwe nekuvandudza simba rekudzora muviri wako (kureva kudzora muviri wako paunenge uchiri kufamba) ndizvo zvinangwa zvekuvhidzira mapurogiramu anotarisa stenosis ane sciatica zviratidzo.
Kudzidzira kweScatica-based Sciatica
Saka iwe unofanirwa kuita zvakadini? Pane imwe nzira yakatarwa yokuti vanachiremba uye varapi venyama vanopa varwere vavo vane seniatica yakagadziriswa ne stenosis? Mhinduro shomanana ingangodaro - kwete. "Kana iwe ukabvunza varapi vemaviri zvavanoita nokuda kwekunzwa kurwadziwa kwakanyanya, iwe uchada kunzwa nezvemapurogiramu 20 akasiyana," Betesh anoti. Asi mune zvakaitika kwandiri, pane imwe chikafu pakati pezvinorudziro zvevanachiremba. Pasi pane vashomanana vanoti Glaser, Murphy, uye vamwe vanoratidza. Ramba uchifunga kuti idzi haisi ivo chete maitiro anozobatsira nemararamiro.
Kusimbisa Mazivo
- Bdoming bracing.
- Chipfevic chinosungirirwa , chinogona kubatsira kukura shure uye kukwidza misi miviri. Glaser inotaura kuti micheka yepelvic inobatsirawo kutsigira muviri wakagadzikana.
- Nyeredzi imbwa , iyo inogona kubatsira kukurira utera mumashure ako kumashure nekuda kwetsika kumucheto wepelinha inowanikwa nevanhu vane stenosis.
Flexibility Exercises
- Hamstring stretch
- Flank kutambanudza
- Hip flexor kutambanudza
- Gentle pelvic mafambiro akafanana nechinangwa chekufamba panzvimbo pokusimbisa.
Betesh anoratidza kuti yoga inokonzera stenosis yakabatana sciatica, kusanganisira mapiritsi, mapiritsi anotarisana nenyoka, nevamwe. Anoti iyo purogiramu yepamba, kusungirirana nemafambiro akaoma kungawedzera mukana wekuzviita pasina kukuvara.
Sources:
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.