Kamar yadda sunan yana nuna, wani wuri mai zurfi baya baya shine ragewa ko kawar da tsarin al'ada a yankinka na lumbar. Idan kana da irin wannan matsayi, za ka iya ganin cewa tsayawa na dogon lokaci yana da wuya.
Hakanan zaka iya ganin cewa kullun baya baya baya baya yana motsa kai da wuyanka - wannan zai iya haifar da raunin a waɗancan wurare, da kuma a cikin babba da kafadu.
Saurin jinkirin jinkiri da wasu nau'o'in matsalolin matsalolin (alal misali, lumbar lordosis da swayback) sun kasance da lalacewa ta hanyar haɓaka muscle.
Tashin hankali a cikin wasu tsokoki da ke kula da matsayi da motsi na ƙashin ƙugu, kuma mai zurfi da / ko rashin ƙarfi a cikin wasu ya haifar da yanayin da zai ci gaba da kwantar da hankalin da ke ƙasa na ƙashin ƙugu, da kuma kasusuwan kasusuwan baya.
Wannan mummunan kwakwalwa, ta biyun baya, yana rage ƙwanƙolin al'ada a cikin ƙananan baya. Wancan ne saboda, anatomically speaking, da kashin baya yana tare da tsakanin ƙananan kafafu biyu a baya, don haka a lokacin da ƙashin ƙugu ya motsa, ƙwallon baya ya biyo baya. Idan aka yi la'akari da kwanciyar hankali, sai an mayar da ƙuƙwalwar baya, kuma a juya baya baya, kuma an sake komawa baya. Wannan yana nufin ragewa a yawan adadin gaba da kake da shi, watau, kana da ƙasa da kuma mafi girma a cikin wannan yanki.
Zai yiwu a ga kullun da baya baya tare da ido mara kyau. Wannan ya fi kyau ta hanyar kallon jiki daga hangen nesa. Hakanan, yana kama da layi madaidaiciya a yankin baya baya. Idan mutumin da kake kallo ba shi da ladabi a baya, za ka iya lura da hanyar da ke gaba da jiki.
Hanya, hanyar al'ada ta al'ada ta kasance wani ɓangare na alignment na halitta; yana taimaka maka ka daidaita jikinka yayin da kake saduwa da bukatun kullunka na yau da kullum.
Abubuwan Musamman da Suka Sauko tare da Flat Low Back
Hamstring tsokoki hašawa zuwa kasan ƙashin ƙugu. Hamstrings ana daukar su tsofaffin tsokoki na hanji - aikin su shine ɗaukar cinya a bayanka, kuma a yin hakan, taimakawa wajen shimfiɗa gaba na hip.
Idan aka yi la'akari da yanayin kwanciyar hankali, ƙananan ƙashin ƙugu ya kai ga bayan cinya wanda zai haifar da ƙarawa a cikin tsoka. Harshen katako na zamani yana taimakawa wajen karkatar da ƙananan kwaskwarima wadda ke taimakawa wajen gyarawa daga cikin ƙananan baya.
Tare da magungunan ƙuƙwalwa, ƙananan ɗakunan da baya baya suna iya haifar da ƙananan ƙwayar jiki, raguwa ko raunana baya, kuma raunin ƙarfin quadriceps.
Yayinda yake gaba ɗaya, yana da kyau don dawowa don samun karfi mai karfi, zai iya zama mai wuce kima da rashin daidaituwa lokacin da kullun baya baya. Tabbatar da mummunar matsayi ba zai zama hanya mafi kyau don ƙarfafa abdominals. (Ayyukan ƙarfafawa na ciki yana.)
Abin da Za Ka iya Yi
Don magance ƙananan jinkirin baya, ana amfani dasu da ƙarfafa kayan aiki.
Wataƙila mafi kyau dabarun shine yin amfani da motsa jiki don sake yalwata rashin daidaituwa na tsoka wanda yake riƙe da ɗakin bashi a wuri. Hamstring da ab sun kasance mahimmanci a cikin wannan tsari.
Ofishin Lafiya ta Duniya a Birtaniya ya bada shawarar da aka gabatar da su don ƙarfafa ƙwayar mahimmanci, kullun, baya, wuyansa, da kuma tsohuwar kunya.
- Plank
- Gidan kwance na kafa ya tashi
- Cakuda yana tasowa
- Sautuka da aka sanya a cikin dakin motsa jiki ko kayan dashi
- Karin kari
Duk da haka, ta hanyar amfani da ƙararrawa mai tsauri, mai tsaurin kai na kimanin 30 seconds a lokaci guda (sau ɗaya ko sau biyu) zai zama hanya mafi kyau don mayar da daidaituwa daidai zuwa layin karamar lumbar a cikin yanayin da baya baya.
Sources:
Kisner, Carolyn, da Colby, Lynn Allen. Harkokin Kiwon Lafiya - Sifofi da Dabaru. 4th. Philadelphia, Pa: FA Davis Company, 2002.
Kendall, Florence Peterson, McCreary, Elizabeth Kendall, da Provance, Patricia Geise. Jigun gwaje-gwaje da kuma Ayyuka tare da Ciwo da Raɗa. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.
Sabis na Lafiya na Ƙasar. Shirye-shiryen halaye na yau da kullum da gyara. Shafin yanar gizo na NHS. Last update: Jan 2016. https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx