indlela yekuma
Ithimba le-Back Clinic Posture. Isimo isimo lapho umuntu ebamba umzimba wakhe uqondile ngokumelene namandla adonsela phansi ngenkathi emile, ehlezi, noma elele phansi. Ukuma okufanele kukhombisa impilo yomuntu, iqinisekisa ukuthi amalunga nemisipha, kanye nezinye izakhi zomzimba, zisebenza kahle. Kulo lonke iqoqo lama-athikili, uDkt. Alex Jimenez ukhomba imiphumela evamile yokuma okungafanele njengoba ecacisa izenzo ezinconyiwe umuntu okufanele azithathe ukuze athuthukise ukuma kwakhe kanye nokuthuthukisa impilo yakhe yonke kanye nokuphila kahle. Ukuhlala noma ukuma ngendlela engafanele kungenzeka ngokungazi, kodwa ukuqaphela inkinga nokuyilungisa ekugcineni kungasiza abantu abaningi ukuba bathuthukise indlela yokuphila enempilo. Ukuze uthole ulwazi olwengeziwe, sicela ukhululeke ukuxhumana nathi ku-(915) 850-0900 noma umbhalo ukuze ushayele uDkt Jimenez mathupha ku-(915) 850-0900.
by UDkt Alex Jimenez indlela yekuma , Care Spine
Ukufunda imbangela yenkinga nokuthi ungayiphatha kanjani ngempumelelo kungasiza abantu ababhekene ne-back spasms ukuthi babuyele ngokushesha nangokuphephile kumazinga wangaphambilini okusebenza nomsebenzi.
I-Spasm Emuva
Abantu ababhekene nobuhlungu be-back or sciatica ngokuvamile bachaza izimpawu njengemisipha yangemuva iqinisa noma i-spasm. Ubuhlungu beqolo bungase buzizwe buthambile, njengesibhakela sicindezela ohlangothini olulodwa lomgogodla noma ubuhlungu obukhulu obuvimbela umuntu ukuba ahlale, ame, noma ahambe ngokunethezeka. Ama-bask spasms angaba nzima, abangele ubunzima ekugcineni ukuma okujwayelekile okuqondile.
Iyini I-Spasm
I-spasm yangemuva ukuqala ngokuzumayo kokuqina kwemisipha yangemuva. Ngezinye izikhathi, ukuzwa okuqinile kuba kunamandla futhi kube nzima kangangokuthi kuvimbela umuntu ukuba ahambe ngendlela evamile. Abanye abantu banenkinga yokugobela phambili ngenxa yobuhlungu nokucinana.
Izimpawu
Iziqephu eziningi zihlala amahora ambalwa kuya ezinsukwini ezimbalwa. Izimo ezimbi kakhulu zingahlala cishe amasonto ayisithupha kuya kwayisishiyagalombili, kodwa imihuzuko nobuhlungu kuyehla kancane kancane, okuvumela umuntu ukuthi anyakaze ngendlela evamile futhi aphinde aqale umsebenzi ovamile. Imizwa evamile nezimpawu zingabandakanya:
Ubunzima bokugoba.
Ukuzwa okuqinile ngemuva.
Izinhlungu zokudonsa kanye nemizwa.
Ubuhlungu ohlangothini olulodwa noma zombili ngemuva.
Ngezinye izikhathi, i-spasm ingabangela ubuhlungu obukhazimulayo ezinqeni nasezinqulwini. Uma kubi kakhulu, kungase kuhambisane nobuhlungu bezinzwa, ukuba ndikindiki, nokuluma okuphumela phansi emlenzeni owodwa noma yomibili. (I-Medline Plus. 2022 )
Izimbangela
Ama-spasms angemuva abangelwa izicubu eziqinile zemisipha, ezivame ukubangelwa ukucindezeleka okuthile kwemishini. Ukucindezeleka kubangela ukuthi izicubu zomzimba eziseduze nomgogodla zidonswe ngendlela engavamile. Ngenxa yokudonsa, imicu yemisipha iba buhlungu futhi ibe buhlungu. Izimbangela zemishini ze-back spasms zingabandakanya: (I-Merck Manual, 2022 )
Ukuhlala kabi kanye/noma ukuma.
Ukulimala okuphindaphindiwe kokusetshenziswa ngokweqile.
Izinhlobo ze-Lumbar.
I-Lumbar disc herniations.
I-Low back osteoarthritis.
I-Spondylolisthesis - i-vertebrae isuka endaweni, kuhlanganise ne-anterolisthesis kanye ne-retrolisthesis.
I-stenosis yomgogodla
Konke lokhu kungabeka ingcindezi eyengeziwe ezakhiweni ze-anatomical emgogodleni. Imisipha ephansi eseduze nalezi zakhiwo ingase ingene ku-spasm yokuzivikela engabangela ukuzwa okuqinile nokubuhlungu ngemuva. Ezinye izimbangela ezingezona ezemishini ze-spasms ephansi zifaka:I-Merck Manual, 2022 )
Ukucindezeleka nokukhathazeka
Ukuntuleka kokuzivocavoca umzimba nokuzivocavoca
fibromyalgia
Izingozi Zezingozi
Izinto eziyingozi zokuqaqamba kwangemuva zihlanganisa: (I-National Institute of Neurological Disorders and Stroke, 2023 )
Ubudala
Izici ezihlobene nomsebenzi - ukuphakamisa njalo, ukusunduza, ukudonsa, kanye/noma ukusonteka.
Ukuma okungalungile kokuhlala noma ukuhlala isikhathi eside ngaphandle kokusekelwa emuva.
Ukungabi nesimo somzimba.
Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile.
Izimo zengqondo - ukukhathazeka, ukucindezeleka, nokucindezeleka ngokomzwelo.
Umlando wezokwelapha womndeni we-ankylosing spondylitis.
Ukubhema
Abantu bangayeka ukubhema, baqale ukuvocavoca umzimba, noma benze izinto ezinhle ukuze balawule ukucindezeleka. Abantu ababhekene ne-back spasms bangadinga ukubona umhlinzeki wezempilo ukuze bathole ukuxilongwa okufanele kanye nokwelashwa.
Ukwelashwa
Ukwelashwa kwama-back spasms kungabandakanya amakhambi asekhaya noma izindlela zokwelapha ezivela kubahlinzeki bezokwelapha. Ukwelashwa kuklanyelwe ukukhulula ama-spasms futhi kulawule ukucindezelwa kwemishini okungenzeka ukuthi kuzibangele. Ochwepheshe bezokwelapha bangabonisa namasu okuvimbela ama-spasms. Amakhambi asekhaya angafaka: (I-Merck Manual, 2022 )
Ukusetshenziswa kokushisa noma iqhwa
I-Low back massage
Ukulungiswa kwe-Postural
Ukwelula okumnene
Imithi ye-analgesic
Imithi elwa nokuvuvukala (U-Anuj Bhatia et al., 2020 )
Uma amasu okuzinakekela engakwazi ukunikeza usizo, abantu ngabanye kungase kudingeke bavakashele uchwepheshe wezokwelapha ukuze bathole ukwelashwa. Imithi yokwelapha ingabandakanya: (I-Merck Manual, 2022 )
Ukwelapha ngokomzimba
Ukunakekelwa kwe-Chiropractic
I-acupuncture
Ukuwohloka kokungahlinzeki
I-Transcutaneous electrical neuromuscular stimulation
Imijovo ye-steroid
Ukuhlinzwa kwe-Lumbar kuyindlela yokugcina yokwelapha.
Iningi labantu liyakwazi ukuphatha izimpawu ngokwelashwa ngokomzimba noma nge-chiropractic, okubandakanya ukuzivocavoca ukufunda nokulungiswa kokuma ukuze kudambise ukuqina.
Prevention
Ukulungiswa kwendlela yokuphila elula kungaba nomthelela omkhulu kuma-back spasms. Izindlela zokuvimbela emuva ama-spasms ingafaka: (I-Medline Plus. 2022 ) (I-Merck Manual, 2022 )
Ukugcina i-hydration usuku lonke.
Ukushintsha ukunyakaza kanye namasu okugoba nokuphakamisa.
Ukuzijwayeza izindlela zokulungisa i-postural.
Ukwenza izivivinyo zansuku zonke zokwelula nokuqinisa.
Ukuzibandakanya ekuzilolongeni kwenhliziyo.
Ukwenza ukuzindla noma ezinye izindlela zokulawula ukucindezeleka.
Ukuvuselelwa Kokulimala Komuntu Siqu
VIDEO
Okubhekwayo
I-Medline Plus. (2022). Ubuhlungu obuphansi be-back back-acute. Kubuyiswe kusuka medlineplus.gov/ency/article/007425.htm
Merck Manual. (2022). Ubuhlungu obuphansi emuva. Inguqulo ye-Merck Manual Consumer. www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/low-back-and-neck-pain/low-back-pain
I-National Institute of Neurological Disorders and Stroke. (2023). Ukuhlungu obusemhlane. Kubuyiswe kusuka www.ninds.nih.gov/health-information/disorders/back-pain ?
I-Bhatia, A., Engle, A., & Cohen, SP (2020). Ama-pharmacological agents amanje nawesikhathi esizayo ekwelapheni ubuhlungu be-back. Umbono wochwepheshe ku-pharmacotherapy, 21(8), 857-861. doi.org/10.1080/14656566.2020.1735353
by UDkt Alex Jimenez Ubuhlungu Emuva Emuva , indlela yekuma
Kubantu ababhekene nobuhlungu obuphansi emuva, kungaba ukuqina kwemisipha ye-quadricep okubangela izimpawu nezinkinga zokuma. Ingabe ukwazi izimpawu zokuqina kwe-quadricep kungavimbela ubuhlungu futhi kugweme ukulimala?
Ukuqina kwe-Quadriceps
Imisipha ye-quadriceps ingaphambili kwethanga. Amandla angase adale ubuhlungu obungapheli kanye nezinkinga zokuma kungenzeka ngesikhathi esifanayo:
Ukuqina kwe-quadricep kubangela ubuhlungu obuphansi emuva njengoba i-pelvis idonswa phansi.
Ama-quadriceps aqinile aholela emisipha ye-hamstring ebuthaka.
Lena imisipha ephikisanayo ngemuva kwethanga.
Ukucindezeleka nokucindezeleka kuma-hamstrings kungabangela ubuhlungu emuva nezinkinga.
Ukuqondanisa kwe-pelvic kuyathinteka, kubangela izinkinga zokuma kanye nezimpawu zobuhlungu ezikhulayo. (Sai Kripa, Harmanpreet Kaur, 2021 )
I-Quadriceps Ukuqina Kwehlisa I-Pelvis Phansi
Omunye wemisipha emine eqenjini le-quadriceps:
I-rectus femoris inamathela okhalweni emgogodleni we-iliac ongaphambili, okuyingxenye engaphambili yethambo lenyonga.
I-rectus femoris iyona kuphela imisipha eqenjini eliwela phezu kwe-hip joint, okuthinta nokunyakaza.
Lapho i-quadriceps, ikakhulukazi i-rectus femoris, iqina, idonsela phansi ezinqulwini.
I-pelvis ibheke phansi noma phambili, okubizwa ngokuthi ukutsheka kwangaphambili kwe-pelvis. (U-Anita Król et al., 2017 )
Umgogodla uphakathi kwe-pelvis, futhi uma i-pelvis ibheke phambili, umgogodla we-lumbar unxephezela ngokugoba.
I-arch enkulu emhlane ophansi ibizwa ngokuthi i-lordosis ngokweqile futhi ngokuvamile ibangela ukuqina nobuhlungu emisipha yangemuva. (U-Sean G. Sadler et al., 2017 )
Isinxephezelo Se-Hamstring
Lapho i-quadriceps iqina futhi i-pelvis idonselwa phansi, ingemuva iba nokuphakanyiswa okungavamile. Lokhu kubeka i-hamstring ekunwetshweni okungaguquki okungabangela izimpawu zobuhlungu.
Ukuma okunempilo kanye nethoni yemisipha ye-hamstring kusiza ukugcina indawo efanele ye-pelvic ngemuva.
Lokhu kulungile ngoba kusiza ukugcina indawo enethezekile.
Ukuqina kwe-quadricep kungabangela ukusabela njengoba i-pelvis igobela phansi ngaphambili naphezulu ngemuva ngenkathi yelula ngokweqile ama-hamstrings.
Ubuhlungu nobuhlungu kuwumphumela ojwayelekile
Ukungabi namandla kwe-hamstring kanye nokwelula kwe-quadriceps kungabangela ukuthi imisipha yemisipha ilahlekelwe amandla abo okusekela izikhundla ezifanele ze-pelvic nomgogodla. (I-American Council on Exercise. 2015 )
Ukwazi Lapho Ama-quads Aqina
Abantu ngokuvamile ababoni ukuthi ama-quadriceps abo aqinile, ikakhulukazi labo abachitha isikhathi esiningi sosuku behlezi.
Isikhathi esiningi esichithwa esihlalweni singabangela ukuthi i-quadriceps nemisipha ephansi emuva iqine kancane.
Abantu bangazama izivivinyo ezimbalwa ekhaya:
Esukuma
Phusha izinqe phambili.
Phusha ukusuka emathanjeni ahlezi ukuze ube sezingeni elifanele.
Izinqe ziya kude kangakanani?
Yini ezwakalayo?
Ubuhlungu bungabonisa ama-quadriceps aqinile.
Esimeni SeLunge
Ngomlenze owodwa phambili futhi ugobe phambi komunye.
Umlenze wangemuva uqondile.
Ngabe umlenze uya phambili kangakanani?
Yini ezwakalayo?
Ingabe ingaphambili le-hip emlenzeni wangemuva lizwakala kanjani?
Umile Umlenze Ogobile
Yima umlenze wangaphambili ugobile futhi umlenze wangemuva uqonde.
Ukungakhululeki emlenzeni ongemuva kungase kusho ama-quadriceps aqinile.
Esimeni Sokuguqa
Khombisa ngemuva
Bamba amaqakala
Lungisa indawo ukuze ulungise noma ibuphi ubuhlungu noma izinkinga zamalunga.
Uma kufanele uziphakamise noma uguqule ukuma ukuze unciphise ubuhlungu, kungase kube ama-quadriceps aqinile.
Ukusiza ukuqonda isimo kungasiza ekuxhumaneni nomhlinzeki wezempilo.
Umhlinzeki wokunakekelwa kwezempilo kanye/noma umelaphi womzimba angenza ukuhlolwa kokuhlolwa kokuma ukuze ahlole ama-quadriceps .
Ukuqonda I-Academic Low Back Pain: Impact kanye ne-Chiropractic Solutions
VIDEO
Okubhekwayo
U-Kripa, S., Kaur, H. (2021). Ukubona ubudlelwano phakathi kokuma nobuhlungu ezigulini ezibuhlungu eziphansi emuva: ukubuyekezwa okulandisayo. Umbiko we-Faculty of Physical Therapy, 26(34). doi.org/doi : 10.1186/s43161-021-00052-w
Król, A., Polak, M., Szczygieł, E., Wójcik, P., & Gleb, K. (2017). Ubudlelwano phakathi kwezinto ezisebenza ngomshini kanye nokutsheka kwe-pelvic kubantu abadala abanobuhlungu obuphansi emuva nangaphandle. Ijenali ye-back and musculoskeletal rehabilitation, 30 (4), 699-705. doi.org/10.3233/BMR-140177
Sadler, SG, Spink, MJ, Ho, A., De Jonge, XJ, & Chuter, VH (2017). Ukuvinjelwa ku-lateral bending uhla lokunyakaza, i-lumbar lordosis, kanye nokuguquguquka kwe-hamstring kubikezela ukuthuthukiswa kobuhlungu obuphansi emuva: ukubuyekezwa okuhlelekile kwezifundo ze-cohort ezizoba khona. Izinkinga ze-BMC musculoskeletal, 18(1), 179. doi.org/10.1186/s12891-017-1534-0
I-American Council on Exercise. (2015). Izeluleko ezi-3 Zokuvula Izinqulu Eziqinile (Ukufaneleka, Indaba. www.acefitness.org/resources/everyone/blog/5681/3-stretches-for-opening-up-tight-hips/
by UDkt Alex Jimenez Neck Pain , indlela yekuma
Kubantu ababhekene nobuhlungu bentamo noma ingalo kanye nezimpawu zekhanda elibuhlungu kungaba ukulimala kwemisipha ye-splenius capitis. Ingabe ukwazi izimbangela nezimpawu kungabasiza abahlinzeki bezempilo ukuba bakhe uhlelo lokwelapha olusebenzayo?
Imisipha ye-Splenius Capitis
I-splenius capitis iyimisipha ejulile etholakala phezulu ngemuva. Kanye ne-splenius cervicis, ihlanganisa ungqimba olungaphezulu - olulodwa lwezintathu - lwemisipha yangaphakathi yangemuva. I-splenius capitis isebenza ne-splenius cervicis, umsipha omncane otholakala ngaphansi kwayo, ukusiza ukuzungezisa intamo nokwehlisa isilevu esifubeni, okwaziwa ngokuthi ukugoba. Ukugcina ukuma okunempilo kubalulekile ngoba kusiza ukugcina ikhanda lisesimweni sokungathathi hlangothi.
Kusukela emgqeni ophakathi komgogodla ku-C3 kuya ku-T3, i-splenius capitis ihlanganisa amazinga phakathi kwe-7th vertebra yomlomo wesibeletho kuya ku-3rd noma i-4th vertebrae ye-thoracic, ehlukahluka kubantu abahlukene.
Umsipha ufaka ku i-nuchal ligament , okuwumsipha oqinile wentamo.
Imisipha ye-splenius capitis ibheka phezulu nangaphandle, inamathele ogebhezini.
I-splenius capitis kanye ne-cervicis zimboza ama-paraspinals aqondile, ajulile futhi ahlanganisa ungqimba oluphakathi lwemisipha yangaphakathi yangemuva.
Imisipha ye-splenius ibukeka njengebhandeji lama-paraspinals kanye nemisipha eqondile ehlanganisa ungqimba olujulile.
Imisipha ye-splenius ibamba lezi zingqimba ezijulile endaweni efanele.
Le misipha iqala phakathi nendawo yomgogodla futhi ihlangene yakha umumo ongu-V.
Izinhlangothi zika-V ziwugqinsi, kanti ukuhlehlisa okumaphakathi akujulile.
Ubuhlungu
Kuvamile ukuthi abantu ngabanye bezwe ubuhlungu obuhambisana nokulimala ku-splenius capitis. Lolu hlobo lobuhlungu lwaziwa ngokuthi i-splenius capitis syndrome . (U-Ernest E, u-Ernest M. 2011 )
Izimpawu
Ikhanda elibuhlungu elibangelwa ukulimala ngokuvamile lilingisa ikhanda elinkenkethayo. Izimpawu ze-splenius capitis syndrome zihlanganisa:U-Ernest E, u-Ernest M. 2011 )
ubuhlungu Neck
Ubuhlungu be-Arm
Ubuhlungu ngemuva kwekhanda
Ikhanda elibuhlungu emathempelini
Ingcindezi ngemuva kweso
Ubuhlungu ngemuva, ngaphezulu, noma ngaphansi kweso
Ukuzwela ukukhanya
Izimbangela
Ukulimala kwe-splenius capitis kungabangelwa:U-Ernest E, u-Ernest M. 2011 )
Ukuma okungenampilo isikhathi eside
Ukuguquguquka njalo noma ukuzungezisa intamo
Ukulala ezindaweni ezingajwayelekile
Ukulimala kokuwa
Ukushayisana kwezimoto
Ukulimala kwezemidlalo
Ukwelashwa
Kunconywa ukuthi uxhumane nomhlinzeki wezempilo uma uhlangabezana nezimpawu eziphazamisa imisebenzi yansuku zonke noma izinga lempilo. Umhlinzeki wezempilo uzo:
Izinqubo zokwelapha nezindlela zokudambisa izimpawu nokubuyisela ukusebenza zingabandakanya eyodwa noma inhlanganisela yokwelashwa okuhlanganisa:
Iqhwa nokushisa izicelo
Ukwelapha ngokomzimba
Ukuzivocavoca okwelapha
Ukulungiswa kabusha kweChiropractic
Ukuwohloka kokungahlinzeki
I-acupuncture Intamo iyelula
Imithi yobuhlungu (yesikhashana)
Izifo
Ukuhlinzwa okuncane okuhlaselayo
Ukulimala Entanyeni
VIDEO
Okubhekwayo
U-Ernest E, u-Ernest M. Ukuphathwa Kwezinhlungu Ezisebenzayo. (2011). I-Splenius Capitis Muscle Syndrome.
by UDkt Alex Jimenez Heart Health , indlela yekuma
I-Postural orthostatic tachycardia syndrome yisimo sezokwelapha esibangela ukukhanya nokushaya kwenhliziyo ngemva kokuma. Ingabe ukulungiswa kwendlela yokuphila namasu emikhakha eminingi kungasiza ekwehliseni nasekulawuleni izimpawu?
I-Postural Orthostatic Tachycardia Syndrome - I-POTS
I-Postural orthostatic tachycardia syndrome, noma i-POTS, yisimo esihluka ngobunzima ukusuka kokuncane kuye kokungakwazi ukusebenza. Nge-POTS:
Izinga lokushaya kwenhliziyo likhuphuka kakhulu ngokuma komzimba.
Lesi simo ngokuvamile sithinta abantu abasha.
Iningi labantu abane-postural orthostatic tachycardia syndrome ngabesifazane abaphakathi kweminyaka eyi-13 nengama-50.
Abanye abantu banomlando womndeni we-POTS; abanye abantu babika ukuthi i-POTS yaqala ngemva kokugula noma ukucindezeleka, kanti abanye babika ukuthi yaqala kancane kancane.
Ivamise ukuxazulula ngokuhamba kwesikhathi.
Ukwelashwa kungaba yinzuzo.
Ukuxilongwa kusekelwe ekuhloleni umfutho wegazi kanye nezinga lokushaya kwenhliziyo/inhliziyo.
Izimpawu
I-Postural orthostatic tachycardia syndrome ingathinta abantu abasha abanempilo futhi engaqala ngokuzumayo. Imvamisa kwenzeka phakathi kweminyaka eyi-15 nengama-50, kanti abesifazane banamathuba amaningi okuthi bayithuthukise kunabesilisa. Abantu bangathola izimpawu ezihlukahlukene emizuzwini embalwa yokusukuma endaweni elele noma ehlezi. Izimpawu zingenzeka njalo futhi nsuku zonke. Izimpawu ezivame kakhulu zihlanganisa: (Izikhungo Zezempilo Zikazwelonke. Isikhungo Sikazwelonke Sokuthuthukisa Isayensi Yokuhumusha. Isikhungo Solwazi Lwezifo Zofuzo Nezifo Ezingavamile. 2023 )
ukukhathazeka
Lightheadedness
Umuzwa wokuthi usuzophelelwa amandla.
I-Palpitations - ukuzwa ukushaya kwenhliziyo okusheshayo noma okungavamile.
isiyezi
Ukuphathwa yikhanda
Umbono ophundlekile
Imilenze iphenduka ibe bomvu-nsomi.
Ukungabi namandla
ukundindizela
Ukukhathala
Izinkinga zokulala
Inkinga yokugxilisa ingqondo/inkungu yobuchopho.
Abantu ngabanye bangase futhi bezwe iziqephu eziphindaphindayo zokuquleka, ngokuvamile ngaphandle kwanoma iyiphi i-trigger/s ngaphandle kokusukuma.
Abantu ngabanye bangathola noma iyiphi inhlanganisela yalezi zimpawu.
Kwesinye isikhathi, abantu abakwazi ukuphatha ezemidlalo noma ukujima futhi bangase bazizwe benekhanda elilula nesiyezi ngenxa yomsebenzi womzimba omaphakathi noma omaphakathi, ongachazwa njengokungabekezelelani kokuzivocavoca.
Imiphumela Ehlobene
I-postural orthostatic tachycardia syndrome ingahlotshaniswa nezinye i-dysautonomia noma i-syndromes yesistimu yezinzwa, njenge-neurocardiogenic syncope.
Abantu bavame ukuxilonga kanye nezinye izimo ezifana nalezi: Isifo sokuphelelwa yisikhathi esingapheli
Isifo se-Ehlers-Danlos
fibromyalgia
I-Migraines
Ezinye izimo ze-autoimmune.
Izimo zamathumbu.
Izimbangela
Ngokuvamile, ukusukuma kubangela igazi ligijime lisuka enyameni liye emilenzeni. Ukushintsha kungazelelwe kusho igazi elincane elitholakalayo ukuze inhliziyo iphampe. Ukunxephezela, isimiso sezinzwa esizimele sithumela amasignali emithanjeni yegazi ukuze ibambene ukuze iphushele igazi elengeziwe enhliziyweni futhi igcine umfutho wegazi kanye nesilinganiso senhliziyo esivamile. Abantu abaningi ababoni izinguquko eziphawulekayo kumfutho wegazi noma ukushaya kwenhliziyo lapho besukuma. Ngezinye izikhathi, umzimba awukwazi ukwenza lo msebenzi ngendlela efanele.
If umfutho wegazi uyehla ekumeni futhi ubangele izimpawu njengokukhanya kwekhanda, kwaziwa ngokuthi i-orthostatic hypotension.
Uma umfutho wegazi uhlala ujwayelekile, kodwa ukushaya kwenhliziyo kuya ngokushesha , yi-POTS.
Izici eziqondile ezidala i-postural orthostatic tachycardia syndrome zihlukile kubantu ngabanye kodwa zihlobene nezinguquko ku:
Isistimu yezinzwa ezizimele, amazinga e-adrenal hormone, umthamo wegazi eliphelele, nokungabekezeleli ukuzivocavoca umzimba. (Robert S. Sheldon et al., 2015 )
I-Autonomic Nervous System
Isistimu yezinzwa ezizimele ilawula umfutho wegazi kanye nokushaya kwenhliziyo, okuyizindawo zesimiso sezinzwa ezilawula imisebenzi yangaphakathi yomzimba njengokugaya ukudla, ukuphefumula, nokushaya kwenhliziyo. Kuvamile ukuthi umfutho wegazi wehle kancane futhi ukushaya kwenhliziyo kusheshise kancane lapho umile. Nge-POTS, lezi zinguquko zigqama kakhulu.
I-POTS ibhekwa njengohlobo lwe-dysautonomia, okungukuthi ukuncipha kwesimiso uhlelo lwezinzwa lwe-autonomic.
Amanye ama-syndromes amaningana acatshangwa ukuthi ahlobene ne-dysautonomia, njenge-fibromyalgia, i-bowel syndrome ecasulayo, nesifo esingapheliyo sokukhathala.
Akucaci ukuthi kungani i-syndrome noma ezinye izinhlobo ze-dysautonomia zikhula, kodwa kubonakala sengathi kunesimo somndeni.
Kwesinye isikhathi isiqephu sokuqala se-POTS sibonakala ngemuva komcimbi wezempilo ofana nalokhu:
ukukhulelwa
Isifo esithathelwanayo esinamandla, isibonelo, icala elinzima lomkhuhlane.
Isiqephu sokuhlukumezeka noma ukungqubuzana.
Ukuhlinzwa okukhulu
Sifo
Ukuhlolwa kokuxilonga kuzobandakanya umlando wezokwelapha, ukuhlolwa ngokomzimba, nokuhlolwa kokuxilonga.
Umhlinzeki wezempilo uzothatha umfutho wegazi kanye neshayela okungenani kabili. Ngesinye isikhathi ngilele futhi kanye ngenkathi ngimile.
Izilinganiso zomfutho wegazi nezinga lokushaya kwenhliziyo ulele phansi, uhlezi, futhi umile izinto ezibalulekile ze-orthostatic.
Ngokuvamile, ukuma kukhulisa izinga lokushaya kwenhliziyo ngamabhithi angu-10 ngomzuzu noma ngaphansi.
Nge-POTS, izinga lokushaya kwenhliziyo likhuphuka ngamabhithi angama-30 ngomzuzu kuyilapho umfutho wegazi uhlala ungashintshile. (I-Dysautonomia International. 2019 )
Ukushaya kwenhliziyo kuhlala kuphakeme ngaphezu kwamasekhondi ambalwa lapho umile/ngokuvamile imizuzu eyi-10 noma ngaphezulu.
Izimpawu zenzeka kaningi.
Ihlala ngaphezu kwezinsuku ezimbalwa.
Ukushintsha kokuma kwenhliziyo akuzona kuphela ukucatshangelwa kokuxilonga kwe-postural orthostatic tachycardia syndrome, njengoba abantu ngabanye bengathola lolu shintsho nezinye izimo.
Uvivinyo
Ukuxilongwa Okuhlukile
Kunezimbangela ezihlukahlukene ze-dysautonomia, i-syncope, ne-orthostatic hypotension.
Kukho konke ukuhlolwa, umhlinzeki wezokunakekelwa kwempilo angase abheke ezinye izimo, njengokuphelelwa amanzi emzimbeni, ukukhishwa kwe-conditioning kusukela ekuphumuleni kombhede isikhathi eside, kanye ne-neuropathy yesifo sikashukela.
Imithi efana nama-diuretics noma imithi yomfutho wegazi ingabangela imiphumela efanayo.
Ukwelashwa
Kusetshenziswa izindlela ezimbalwa ekulawuleni i-POTS, futhi abantu bangadinga indlela ehlukahlukene. Umhlinzeki wezempilo uzokweluleka njalo ukuthi uhlole umfutho wegazi kanye neshayela ekhaya ukuze kuxoxwe ngemiphumela lapho uyohlolwa udokotela.
Uketshezi kanye nokudla
Ukwelapha Ngokuzivocavoca
Ukuzivocavoca kanye ukwelashwa ngokomzimba kungasiza umzimba ufunde ukuzijwayeza ukuma uqonde.
Ngenxa yokuthi kungase kube inselele ukuzivocavoca lapho usebenzisana ne-POTS, kungase kudingeke uhlelo lokuzivocavoca oluqondiswe ngaphansi kokuqondisa.
Uhlelo lokuzivocavoca lungase luqale ngokubhukuda noma ukusebenzisa imishini yokugwedla, engadingi ukuma okuqondile. (I-Dysautonomia International. 2019 )
Ngemva kwenyanga noma ezimbili, ukuhamba ngezinyawo, ukugijima, noma ukugibela ibhayisikili kungase kwengezwe.
Ucwaningo luye lwabonisa ukuthi abantu abane-POTS, ngokwesilinganiso, banamagumbi amancane enhliziyo kunabantu abangenaso lesi simo.
Ukuzivocavoca umzimba okujwayelekile kuye kwaboniswa kwandisa usayizi wegumbi lenhliziyo, ukushaya kwenhliziyo kancane, nokuthuthukisa izimpawu. (Qi Fu, Benjamin D. Levine. 2018 )
Abantu ngabanye kufanele baqhubeke nohlelo lokuzivocavoca isikhathi eside ukuze bagcine izimpawu zingabuyi.
Imithi
Imithi kadokotela yokuphatha i-POTS ihlanganisa i-midorine, i-beta-blockers, i-pyridostigmine - i-Mestinon, ne-fludrocortisone. (I-Dysautonomia International. 2019 )
I-Ivabradine, esetshenziselwa isimo senhliziyo se-sinus tachycardia, nayo isetshenziswe ngempumelelo kwabanye abantu.
Ukungenelela Okulandelanayo
Ezinye izindlela zokusiza ukuvimbela izimpawu zihlanganisa:
Ukulala endaweni ebheke phezulu ngokuphakamisa ikhanda lombhede lisuke phansi ngamayintshi angu-4 ukuya kwangu-6 usebenzisa umbhede olungisekayo, izinti zokhuni, noma izikhuphukeli.
Lokhu kukhulisa umthamo wegazi elisekuhambeni.
Ukwenza izinto zokuphikisa njengokusquat, ukukhama ibhola, noma ukweqa imilenze. (Qi Fu, Benjamin D. Levine. 2018 )
Ukugqoka amasokisi okucindezela ukuze uvimbele igazi eliningi ukuthi lingagelezi emilenzeni lapho umile kungasiza ukugwema i-orthostatic hypotension. (I-Dysautonomia International. 2019 )
Ukunqoba Ukuhluleka Kwenhliziyo Eminyene
VIDEO
Okubhekwayo
Izikhungo Zezempilo Zikazwelonke. Isikhungo Sikazwelonke Sokuthuthukisa Isayensi Yokuhumusha. Isikhungo Solwazi Lwezifo Zofuzo Nezifo Ezingavamile (GARD). (2023). I-postural orthostatic tachycardia syndrome.
Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Friday, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). Isitatimende sokuvumelana sochwepheshe benhliziyo yesigqi senhliziyo ka-2015 mayelana nokuxilongwa nokwelashwa kwe-postural tachycardia syndrome, i-sinus tachycardia engafaneleki, kanye ne-vasovagal syncope. Isigqi senhliziyo, 12(6), e41–e63. doi.org/10.1016/j.hrthm.2015.03.029
I-Dysautonomia International. (2019). I-Postural Orthostatic Tachycardia Syndrome
U-Fu, Q., & Levine, B. D. (2018). Ukuzivocavoca kanye nokwelashwa okungezona ezemithi kwe-POTS. I-Autonomic Neuroscience : okuyisisekelo nomtholampilo, 215, 20-27. doi.org/10.1016/j.autneu.2018.07.001
by UDkt Alex Jimenez indlela yekuma , Ukuhlanzeka komgogodla
Kubantu abasebenza edeskini noma esiteshini lapho umsebenzi omningi wenziwa endaweni ehlezi futhi kwandisa ingozi yezinkinga ezihlukahlukene zempilo, ingabe ukusebenzisa ideski elimile kusiza ukuvimbela izinkinga ze-musculoskeletal futhi kuthuthukise inhlalakahle yesikhashana neyesikhathi eside?
Amadeski Okuma
Imisebenzi engaphezu kuka-80% yenziwa endaweni ehlezi. Amadeski esitendi afakazele ukuthi ayasiza. (U-Allene L. Gremaud et al., 2018 ) Ideski lokuma elilungisekayo lihloselwe ukuba libe ukuphakama komuntu ngamunye. Amanye amadeski angehliswa ukuze asetshenziswe ngenkathi uhlezi. Lawa madeski angathuthuka:
Ukujikeleza kwegazi
Ukuhlungu obusemhlane
Energy
Focus
Abantu abangazihlaleli kancane bangase babe nokuncipha kokucindezeleka, ukukhathazeka, kanye nengozi yesifo esingamahlalakhona.
Thuthukisa Ukuma futhi Unciphise Ubuhlungu Basemuva
Ukuhlala isikhathi eside kungabangela ukukhathala nokungakhululeki ngokomzimba. Izimpawu ezibuhlungu emuva kanye nezinzwa zivamile, ikakhulukazi uma uqhuba ukuhamba okungenampilo, usuvele ubhekene nezinkinga ezikhona emuva, noma usebenzisa i-non-ergonomic desk set-up. Esikhundleni sokuhlala noma ukuma usuku lonke lokusebenza kuphela, ukushintshanisa ukuhlala nokuma kunempilo engcono kakhulu. Ukuzijwayeza ukuhlala nokuma njalo kunciphisa ukukhathala komzimba kanye nokungakhululeki emhlane. (U-Alicia A. Thorp et al., 2014 ) (Grant T. Ognibene et al., 2016 )
Yandisa Amazinga Amandla
Ukuhlala isikhathi eside kuhlotshaniswa nokukhathala, amandla ancishisiwe, nokukhiqiza. Ideski lokuhlala linganikeza izinzuzo ezifana namaleveli okukhiqiza anyusiwe. Abacwaningi bathole ukuthi amadeski okuhlala angathuthukisa impilo jikelele kanye nokukhiqiza kwabasebenzi basehhovisi. Abantu ocwaningweni babike:
Ukwanda okuphawulekayo kwempilo ye-subjective.
Ukwandisa amandla emisebenzini yomsebenzi.
Ukusebenza okuthuthukisiwe komsebenzi. (U-Jiameng Ma et al., 2021 )
Ukuncishiswa Kwezifo Ezingamahlalakhona
Ngokusho kwe-CDC, abantu abayisithupha kwabayishumi e-US okungenani banesifo esisodwa esingalapheki, njengesifo sikashukela, isifo senhliziyo, isifo sohlangothi, noma umdlavuza. Izifo ezingamahlalakhona ziyimbangela ehamba phambili yokufa nokukhubazeka, kanye namandla aphambili ezindleko zokunakekelwa kwezempilo. (Centers for Disease Control and Prevention. 2023 ) Nakuba ucwaningo olwengeziwe ludingeka ukuze kubonakale ukuthi amadeski okuma angayinciphisa yini ingozi yesifo esingelapheki, olunye ucwaningo lwalubheka ukulinganisa ukuhlobana phakathi kwesikhathi sokungalali kanye nobungozi besifo esingelapheki noma ukufa. Abacwaningi babike ukuthi ukuhlala isikhathi eside kuhlotshaniswa ngokuzimela nemiphumela yezempilo engemihle kungakhathaliseki umsebenzi womzimba. (I-Aviroop Biswas et al., 2015 )
Ukugxila Kwengqondo Okuthuthukisiwe
Ukuhlala isikhathi eside kubambezela ukujikeleza kwegazi. Lokhu kuncipha kokugeleza kwegazi ukuya ebuchosheni kwehlisa ukusebenza kwengqondo futhi kwandisa ingozi yezimo ze-neurodegenerative. Olunye ucwaningo lwaqinisekisa ukuthi abantu abaphile kahle abasebenza endaweni ehlala isikhathi eside babenciphise ukugeleza kwegazi ebuchosheni. Ucwaningo luthole ukuthi ukuhamba njalo, ukuhamba kancane kungasiza ekuvimbeleni lokhu. (USophie E. Carter et al., 2018 ) Ukuma kwandisa ukujikeleza kwegazi nomoya-mpilo. Lokhu kuthuthukisa ukusebenza kwengqondo, okusiza futhi ukuthuthukisa ukugxila nokugxila.
Ukudangala Nokuncishiswa Kokukhathazeka
Izindlela zokuphila zesimanje ngokuvamile ziqukethe inani elikhulu lokuziphatha kokunganyakazi.
Kodwa-ke, kunenani elincane mayelana nezingozi zempilo yengqondo zokuziphatha isikhathi eside kokunganyakazi. Kube khona izifundo ezimbalwa okuhloswe ngazo ukuthuthukisa ukuqonda komphakathi. Olunye ucwaningo lwalugxile eqenjini labantu abadala asebekhulile, ababezibika ngemikhuba yokunganyakazi ehlanganisa ithelevishini, i-inthanethi, nesikhathi sokufunda. Lolu lwazi luqhathaniswe namagoli abo ngamunye ku Isikhungo Sezifundo Ze-Epidemiological Depression isikali. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Abacwaningi bathola ukuthi ukuziphatha okuthile kokunganyakazi kuyingozi kakhulu empilweni yengqondo kunezinye.
Ukubuka ithelevishini, isibonelo, kubangele ukwanda kwezimpawu zokucindezeleka nokuncipha kokusebenza kwengqondo. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Ukusetshenziswa kwe-inthanethi kube nomphumela ophambene, kunciphisa izimpawu zokucindezeleka nokwandisa ukusebenza kwengqondo.
Abacwaningi bacabanga ukuthi imiphumela ivela ezimweni ezihlukile zezemvelo nezenhlalo ezenzeka kuzo. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Olunye ucwaningo lwabheka ukuhlobana okungenzeka phakathi kokuziphatha kokunganyakazi nokukhathazeka.
Ukwanda kokuziphatha kokunganyakazi, ikakhulukazi ukuhlala, kubonakala kwandisa ingozi yokukhathazeka. (UMegan Teychenne, uSarah A Costigan, uKate Parker. 2015 )
Ukufaka ideski elimile endaweni yokusebenza kungasiza ekwehliseni imiphumela emibi yokuziphatha unganyakazi, okuholela ekukhiqizeni okuthuthukisiwe, impilo engokwengqondo nengokomzimba ethuthukisiwe, kanye nendawo yokusebenza enempilo yabantu abathile. umsebenzi amahora amade edeskini noma endaweni yokusebenza.
Ukuqonda I-Academic Low Back Pain: Impact kanye ne-Chiropractic Solutions
VIDEO
Okubhekwayo
Gremaud, AL, Carr, LJ, Simmering, JE, Evans, NJ, Cremer, JF, Segre, AM, Polgreen, LA, & Polgreen, PM (2018). Ukusetshenziswa Kwe-Accelerometer Yokulinganisa Kwenyusa Amazinga Okusebenza Okungokomzimba Kwabasebenzi Basehhovisi Abangalali. Ijenali ye-American Heart Association, 7(13), e007735. doi.org/10.1161/JAHA.117.007735
Thorp, AA, Kingwell, BA, Owen, N., & Dunstan, DW (2014). Ukwephula isikhathi sokuhlala endaweni yokusebenza nokuma ngezikhathi ezithile kuthuthukisa ukukhathala kanye nokungakhululeki kwemisipha kwabasebenzi basehhovisi abakhuluphele/ abakhuluphele ngokweqile. Umuthi womsebenzi kanye nemvelo, 71(11), 765-771. doi.org/10.1136/oemed-2014-102348
Ognibene, GT, Torres, W., von Eyben, R., & Horst, KC (2016). Umthelela Wendawo Yokusebenzela Ye-Sit-Stand Kuzinhlungu Ezingapheli Ezingemuva Emhlane: Imiphumela Yesivivinyo Esingahleliwe. Ijenali yemithi yomsebenzi kanye nemvelo, 58(3), 287-293. doi.org/10.1097/JOM.0000000000000615
U-Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Imithelela Yokungenelela Kwedeski Lendawo Yokusebenzela Kwezempilo Nokukhiqiza. Ijenali yamazwe ngamazwe yocwaningo lwezemvelo kanye nempilo yomphakathi, 18(21), 11604. doi.org/10.3390/ijerph182111604
Amasevisi Okulawula Nokuvimbela Izifo. Isifo esingamahlalakhona .
Biswas, A., Oh, PI, Faulkner, GE, Bajaj, RR, Silver, MA, Mitchell, MS, & Alter, DA (2015). Isikhathi sokuhlala kanye nokuhlotshaniswa nobungozi bezigameko zezifo, ukufa, nokulaliswa esibhedlela kubantu abadala: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta. Izibalo zemithi yangaphakathi, 162(2), 123-132. doi.org/10.7326/M14-1651
Carter, SE, Draijer, R., Holder, SM, Brown, L., Thijssen, DHJ, & Hopkins, ND (2018). Amakhefu okuhamba avamile avimbela ukwehla kokugeleza kwegazi lobuchopho okuhambisana nokuhlala isikhathi eside. Ijenali ye-Applied physiology (Bethesda, Md. : 1985), 125(3), 790–798. doi.org/10.1152/japplphysiol.00310.2018
U-Hamer, M., & Stamatakis, E. (2014). Ucwaningo olulindelekile lokuziphatha kokunganyakazi, ingozi yokudangala, nokukhubazeka kwengqondo. Imithi nesayensi kwezemidlalo nokuzivocavoca, 46(4), 718-723. doi.org/10.1249/MSS.0000000000000156
Teychenne, M., Costigan, SA, & Parker, K. (2015). Ukuhlangana phakathi kokuziphatha kokuhlala kanye nengozi yokukhathazeka: ukubuyekezwa okuhlelekile. I-BMC yezempilo yomphakathi, 15, 513. doi.org/10.1186/s12889-015-1843-x
by UDkt Alex Jimenez Ubuhlungu Emuva Emuva , Neck Pain , indlela yekuma
Abantu abaningi bathi ngezinga elithile, intamo yabo noma ubuhlungu beqolo bubangelwa ukuma okungenampilo. Ingabe ukwazi izimbangela nezici eziwumsuka kungasiza ekuqondiseni ukulungiswa kwendlela yokuphila kanye nokufuna ukwelashwa kokubuyisela esimweni esihle?
Izimbangela Zokuma Okungenampilo
Ziningi izinto ezingenza abantu bazijwayeze ukuma okungenampilo njalo.
Ukuzijwayeza ukuma okunempilo kuwuhlobo lokuzivocavoca lapho imisipha isekela uhlaka lwamathambo ngendlela ezinzile futhi ephumelelayo ekhona ekuthuleni nasekunyakazeni.
Ukulimala Nokuqapha Imisipha
Ngemva kokulimala, imisipha ingagxuma ukuze ivikele umzimba futhi isize ukusimamisa ukulimala futhi ivikele ekulimaleni okwengeziwe.
Nokho, ukunyakaza kuba nomkhawulo futhi kungaholela ezimpawu zobuhlungu.
Ukuqina kwemisipha isikhathi eside kuholela emisipha ebuthaka ngokuhamba kwesikhathi.
Ukungalingani phakathi kwezicubu eziqapha ukulimala kanye nalezo ezisasebenza ngokujwayelekile kungaholela ezinkingeni zokuma.
Ukwelashwa kwe-musculoskeletal nge-massage, i-chiropractic, nokwelashwa ngokomzimba kungasiza ukubuyisela ukusebenza kahle.
Ukuqina Kwemisipha Nobuthakathaka
Uma amaqembu athile emisipha eba buthakathaka noma eqinile, ukuma kungathinteka, futhi izimpawu zobuhlungu zingakhula.
Ubuthakathaka bemisipha noma ukungezwani kungase kuqale lapho abantu bebambe isikhundla eside usuku nosuku noma lapho benza imisebenzi evamile kanye nemisebenzi yasekhaya ngendlela eyenza imisipha iqine noma iyisebenzise ngendlela engalinganiseli.
Ucwaningo luthole ukuthi ukushuba kwemisipha, amandla, nokuguquguquka kuthinta kanjani ukuma. U-Dariusz Czaprowski, et al., 2018 )
Ukuqeqeshwa kabusha kwe-Postural kanye nokulungiswa kokwelashwa ngokomzimba kungasiza ukuqinisa imisipha futhi kudambise izimpawu zobuhlungu.
Imikhuba Yansuku Zonke
Njengoba abantu bethola izindlela zokwamukela ukugogeka kwemisipha, ubuthakathaka, ukungezwani, kanye/noma ukungalingani, ingqondo nomzimba kungakhohlwa futhi kulahle ukuma okunempilo.
Umzimba ube usuqala ukunxephezela usebenzisa ukufinyela okuhlukile, okungajwayelekile, nokungakhiqizi imisipha kanye nokwelula lokho okwenza kube sengozini ukuqondanisa komzimba nomgogodla.
Ukusebenzisa Ubuchwepheshe
Ubuchwepheshe - kungakhathaliseki ukuthi uhlezi edeskini/indawo yokusebenza, usebenzisa ithebhulethi noma umakhalekhukhwini, noma ukusebenza ngamadivaysi amaningana kungase kususe umzimba kancane kancane endleleni. (U-Parisa Nejati, et al., 2015 )
Abantu bahlale bebheke phansi ocingweni lwabo bangase bathuthukise intamo yombhalo, isimo lapho intamo ibanjwe ngokugoba noma ukutshekela phambili isikhathi eside kakhulu, okungaholela ebuhlungu.
Isimo Sengqondo Nokucindezeleka
Abantu abangaphansi kwengcindezi noma ababhekene nezimo ezicindezelayo bangaqala ukuba nezinkinga zokuma. (Shwetha Nair et al., 2015 )
Ukucindezeleka kungaba nomthelela emisipha edonseka ngokweqile, engabangela ukungezwani kwemisipha, ukuphefumula okungajulile, izinkinga zokuma, nezimpawu zobuhlungu.
Ukuqaphela ukuma komzimba nokulungisa nokulungisa indlela omi ngayo kungasiza ekulweni nokucindezeleka. (Shwetha Nair et al., 2015 )
Ukukhetha Izicathulo Futhi Zigugile
Izicathulo zingathinta ukuma komzimba.
Izithende eziphakeme zishintsha isisindo somzimba phambili, okungabangela ukungahambi kahle. (U-Anniele Martins Silva, et al., 2013 )
Ukugqoka phansi ngaphandle noma ngaphakathi kwezicathulo ngokushesha kusuka ezintweni ezifana nemikhuba yokuthwala isisindo kuzokungalingani amandla e-kinetic ahumusha phezulu eqakaleni, emadolweni, e-hip, nasemhlane ophansi okuholela ezimpawu zobuhlungu kunoma iyiphi noma kuwo wonke lawa malungu.
Ufuzo kanye neGenetics
Ngezinye izikhathi imbangela iwufuzo.
Isibonelo, isifo sika-Scheuermann yisimo lapho abesilisa abasebasha beba khona ijika le-kyphosis elizwakalayo emgodleni wesifuba. (Ama-Nemours. Impilo Yezingane. 2022 )
Xhumana ne-Injury Medical Chiropractic kanye Nomtholampilo Wezokwelapha Osebenzayo ukuze uthole ukuhlolwa, futhi sikuvumele sikusize ngokwenza uhlelo lokwelapha lomuntu siqu kanye nokubuyisela esimweni esivamile.
Indlela Eya Ekuphileni
VIDEO
Okubhekwayo
Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Ukungaqondi kahle okungekona kwesakhiwo sokuma komzimba endizeni ye-sagittal. I-Scoliosis kanye nokuphazamiseka komgogodla, 13, 6. doi.org/10.1186/s13013-018-0151-5
Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2015). Ucwaningo lokuhlobana phakathi kokuma kwekhanda phambili nobuhlungu bentamo kubasebenzi basehhovisi lase-Iranian. Ijenali yamazwe ngamazwe yezokwelapha emsebenzini nempilo yezemvelo, 28(2), 295–303. doi.org/10.13075/ijomeh.1896.00352
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Ama-Nemours. Impilo Yezingane. (2022). I-kyphosis kaScheuermann .
by UDkt Alex Jimenez Ukuzivocavoca , indlela yekuma
Kubantu asebekhulile abanenkinga yokuma, ukuwohloka, ukuxega, nobuhlungu obungenhla beqolo, ingabe ukwengeza izivivinyo ezithinta izimbambo kungasiza ukuletha impumuzo futhi kuvimbele isimo ukuba singabi sibi?
Isimo Esithuthukisiwe
Kuvamile ukuhlobanisa ukuma kwangemuva okugoqekayo nobudala, kodwa ezinye izici zingase zibe nomthelela ezinkingeni. (U-Justyna Drzał-Grabiec, et al., 2013 ) Izimbambo kanye ne-pelvis kubalulekile ekwakhiweni komzimba futhi kuhlanganisa ingxenye enkulu. Uma lezi zakhiwo zamathambo zingahambi kahle ngenxa yokuma okungenampilo, imisipha enamathela kuzo iba qinile, ibuthakathaka, noma kokubili, futhi imisipha ezungezile kufanele inxephezele, okubangela ukuwohloka kwesimo nokulimala okuqhubekayo.
Ukuma okungenampilo kungabangelwa izimbambo ezicindezela phansi ethanjeni le-pelvic.
Njengoba ingemuva elingenhla liwohloka noma licindezela, ukuphakama kungaqala ukuncipha.
Ukuzivocavoca okuqwashisa ngokuma kungasiza ukuphakamisa izimbambo ethanjeni le-pelvic.
Ukuzivocavoca kwe-Rib Cage
Lo msebenzi ungenziwa uhlezi noma umile. Umkhuba wansuku zonke ungasiza ekuthuthukiseni ukuma futhi ukhulule izinkinga zasemuva nobuhlungu.
Inguqulo ehlezi isiza ukugcina ukugxila ekwenzeni umsebenzi ngendlela efanele.
Uhlobo olumile lubekela inselele ukuqwashisa komzimba, okuvumela umuntu ukuba ezwe ukuthi ubambo lwekheji nokunyakaza kwangenhla kuthinta kanjani ukuma kwe-pelvic nokwehla komhlane.
Ukuze uqale, kunconywa ukuqala endaweni ehlezi.
Lapho izinto eziyisisekelo sezifundiwe, khona-ke ngokuqinisekile thuthukela ekumeni.
Ukuzivocavoca
Misa i-pelvis ukuze ibheke phambili kancane.
Lokhu kutshekela phambili kuzokhulisa ijika elingemuva kancane ngenkathi kuqinisa imisipha engemuva ngendlela enhle.
Ukusungula nokugcina leli jika endaweni yokuhlala kufanele kuzizwe kungokwemvelo.
Hofuzela bese wenza ihaba ngokuphakamisela phezulu izimbambo.
Ukuhogela kubangela ukuthi umgogodla nezimbambo zinwebe kancane.
Exhale futhi uvumele ikheji yezimbambo kanye nomhlane ongaphezulu ukuthi ubuyele endaweni yawo yemvelo.
Phinda izikhathi ezingu-10 kanye noma kabili ngosuku.
Kulo msebenzi, sebenzisa ukuphefumula ukuthuthukisa i-rib cage yokuphakamisa nokuhamba kancane kancane.
Ungaphumeleli ekunwetshweni komgogodla.
Kunalokho, gxila ekutheni kanjani ukuphefumula /ukuhogela kusekela ukunyakaza kwezimbambo nomhlane ongenhla futhi kuthuthukise imisipha ukusuka lapho.
Zama ukuphakamisa izimbambo ngokulinganayo ezinhlangothini zombili njengoba umzimba uvumela.
Ngokuzijwayeza, abantu bazobona izinguquko zokuma okunempilo kanye nebanga elikhulayo phakathi kwezimbambo ne-pelvis.
Isiqondiso Nokuhlukahluka
Yenza umsebenzi ngemuva ngokumelene nodonga ukuze uthole isiqondiso sangemuva.
Okunye okuhlukile kokuzivocavoca kwe-pelvis kanye ne-rib cage posture ukuphakamisa izingalo.
Lokhu kuzodala umbono ohlukile wokuqeqeshwa kokuma kokuma.
Gxila ekuhambeni kwezimbambo lapho izingalo ziphakanyisiwe.
Ingabe ukuphakamisa izingalo kwenza umsebenzi ube lula, ube nzima, noma wehluke?
Ukuze uthuthukise ukuthuthukiswa kokuma, welula imisipha ye-pectoral.
Yoga
Abantu abafuna izindlela eziningi zokuqinisa ukuma okunempilo kufanele bacabangele i-yoga.
Ucwaningo olushicilelwe ku Ijenali Yomhlaba Wonke Yeyoga iphakamisa ukuthi indlela enhle yokwenza kusebenze umongo kungase kube ukufaka izinhlobonhlobo zokuma kwe-yoga esimisweni. (UMrithunjay Rathore et al., 2017 ) Imisipha ye-ab inamathela ezindaweni ezihlukahlukene ezimbanjeni futhi idlala indima ekumeni, ekuhleleni nasekulinganiseni. Abacwaningi bahlonze imisipha emibili, ama-oblique angaphandle, kanye nesisu esiphambene, njengesihluthulelo sokuma okuhambisana nempilo.
Amandla amakhulu
VIDEO
Okubhekwayo
U-Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Ukushintsha kokuma komzimba kwabesifazane okwenzeka ngokukhula. I-BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Ukuhlobana kwe-Anatomical kwe-Core Muscle Activation kuma-Yogic Postures ahlukene. Ijenali yamazwe ngamazwe ye-yoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Ukuguga kubangela ukuhlelwa kabusha kokulawulwa kwe-cortical kanye nomgogodla wokuma. Imingcele ekugugeni kwe-neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028
