3 Aiki Wannan Zai Baya Ka Sciatica

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3 Ayyukan da Zamu iya ba ku Sciatica (ko kuma kuzantar da Nervous Sciatic)

Your sciatica (wanda shine ainihin kama-duk maganganun da mutane da yawa ke amfani da ita don bayyana zafi da / ko lantarki bayyanar cututtuka da ke sauka da kafa daya), na iya haifar da daya ko fiye da abubuwa da dama ciki har da discarded, wani m nau'in piriformis, ƙwaƙwalwar launi ko ma wani haɗin zane-zane. Yana yiwuwa a sami fiye da ɗaya daga cikin waɗannan yanayi a lokaci guda.

An yi amfani da maganin aikin motsa jiki don taimakawa wajen rage yawan bayyanar cututtuka yayin kara aiki, da kuma yakar launuka ja kamar misalin cututtuka, ciki har da hasara na ƙananan ƙarancin ku, ƙaran jini ko mafitsara, wannan tsarin zai taimaka maka sake farfado da rayuwarka.

Hakazalika, yana da kyau a san abin da akayi zai iya wulakanta lafiyar jikinka, kuma wannan zane-zane zai ba ka wasu kyawawan abubuwa.

Exercise da Sciatica - The Basics

Kafin ka koyi game da waɗannan masu aikata laifuka, duk da haka, akwai wasu bayanai na ainihi game da hotunan da kuma sciatica:

• Fom din motsa jiki shine maɓalli. Mutane da yawa da ciwo ko sciatic jijiya irritation ya zo game da saboda mutane bari su nau'i slide.
• Yin amfani da zuciyarka da kuma tabbatar da tsutsotsi na jikinka a cikin lokaci yana samar da tushen ga mafi yawan, idan ba duka ba, daga cikin darussan da aka ba da shawarar domin lumbar radiculopathy (yanayin da yawancin mutane ke kira sciatica).
• Wani abu da za a sani shi ne cewa ayyukan da aka ba da shawara don sarrafa sciatica bayyanar cututtuka na iya canzawa cikin motsa jiki, watau, motsawa ba zaiyi ba. Wannan shi ne saboda suna iya sa yanayinka ya fi muni ko kuma samar da bayyanar cututtuka. Ayyukan motsa jiki sun zama aikin motsa jiki idan ka fara rasa tsarinka, ko kuma lokacin da kake aiki tare da cirewa tsokoki. Lokacin da zuciyarka ta fara farawa, lokaci yayi da za a dakatar da aikin. Ba wai kawai ba za ka sami karin amfani daga yin motsa jiki na sciatica tare da nau'i mara kyau ba, amma yana yiwuwa ka iya cutar da kanka, misali, ta hanyar fushi da jijiyar sciaticka.

Sources:

_{Albert HB1, Manniche C. Aikin ingancin tsarin kula da magungunan kariya ga marasa lafiya da mai tsanani sciatica: makafi daya, bazuwar, asibiti, gwajin sarrafawa. Spine (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., Gudanar da aikin magani don maganin rashin ciwo maras kyau. Cochrane Database Syst Rev 2005 Yuli 20; (3): CD000335. ">}

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Hamstring Stretching

Ƙarfafa Kalmominku Yana Yarda Kuna Da Kwayar Sashin Nasu

Maimaita hamstring yana tasowa da / ko hamstring yana tasowa wanda yake da tsanani sosai yana iya samun sakamakon da ba a kula da shi ba wajen shimfiɗa ƙwayar jikinka. (Kuma ba shakka wannan zai iya ba shi fushi.)

Lafiya na cututtuka yana tafiya daga lakabi na lumbar ta hanyar kwaskwarima, kuma ya rage ƙananan ƙarancinku. A baya na cinya, ƙwayar sciatic mai kyau ya bi hanya daga tsokoki na hawan katako. Don haka a lokacin da ka shimfiɗa ƙuƙwalwar ka, ka kasance cikin hadarin ƙaddamar da jijiyoyinka na sciatic, kuma ba a shawarce wannan ba. Idan kun ji kullunku suna da damuwa, to sai ku tambayi magungunan ku na jiki don tsarin kirki, wanda aka tsara wanda zai taimaka wajen rage ƙwayar tsoka ba tare da ba da haushi ba.

Abubuwan da suka shafi: 3 hanyoyi don ƙarfafa kullunku don Lafiya Ƙarfin lafiya

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Rage sama Row

Ƙarƙashin Ƙarƙashin Jirgin Ƙari Ba Tsarin Tsaro don kaucewa Sciatica ba

Rashin jingina yana da cikakkiyar motsa jiki na hadewa wanda ya sa makamai da baya. Matsalar wannan shine cewa yana da sauƙin yin aikin tare da nau'i mara kyau - watau ta zagaya baya lokacin da ka ɗauki mashaya ko nauyi. Wannan na ƙara yawan haɗari ga labarun diski wanda zai iya haifar da bayyanar cututtuka na sciatica. Har ila yau, saboda wani ɓangare na motsa jiki, ƙuƙwalwarka tana cikin tasowa, wanda, kuma, zai iya ƙaddamar da ciwon sikila a lokaci guda.

Related: Menene Piriformis Ciwo?

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Sau Biyu Saftin

Ana ɗaga dukkanin kwaskwarima a daidai lokaci guda na iya kawowa a kan Sciatica

Core ne sarki a cikin Sciatica ciwon faranta fama. Yana da sauƙi don magance kalubalanci ga ab da baya tsoka. Ɗaya daga cikin hanyoyi mafi yawan al'amuran da mutane ke yi musu fushi (wanda zai hada da haɗari da jijiyar cututtuka) shi ne ta hanyar yin saurin kafa biyu yayin da suke da karfi sosai don kafa guda ɗaya.

Wannan shine girke-girke don rauni mai rauni.

Kafin yin tayi na biyu, tambayi kanka, zan iya daukaka kafafu ba tare da motsa ƙirar ko ƙira ba? Idan amsar ita ce a'a, mai yiwuwa kuskurenku ba karfi ba ne don ɗaukar nauyin kafafu. A wannan yanayin, nauyin zai iya jinkirta zuwa kashinku na baya, yana sa ku cikin haɗari don maganin layi. Kashi mai laushi zai iya haifar da ciwon gwiwa (wanda shine yanayin da ake kira sciatica da marasa lafiya). Yin kwancen kafa biyu a lokacin da zuciyarka ba ta da karfi ba zai iya wulakanci baya, kuma yiwuwar jijiyarka a wasu hanyoyi, kazalika.

Ƙara koyo game da Exercise for Sciatica

• Aiki don Sciatica Saboda Kwayar Hannaya
• Aiki don Sciatica saboda Kwanan Spinal Stenosis