Boikoetliso ba Nko le ho Otlolla bakeng sa Disc ea Herniated

Litaba

• Diski ea herniated ke eng?
• Cervical radiculopathy
• Kalafo
• Ho ikoetlisa ka molala ho kokobetsa bohloko
• 1. Katoloso ea molala
• 2. Katoloso ea molala ka ho phahamisa hlooho
• 3. Ho hula molala (chin tuck)
• 4. Ho hula ka mahetla
• 5. Ts'ebetso ea Isometric
• Nko e otlolla ho kokobetsa bohloko
• 1. Ho khumama ka morao
• 2. Scalene otlolla
• 3. Ho potoloha ha molala
• Ho ikoetlisa ho qoba
• Tsela
• Ho Lekoa Hantle: Yoga e Bonolo

Diski ea herniated ke eng?

Sesepa sa herniated, disc e bulging kapa disc e thellelitsoeng? Eng kapa eng eo u batlang ho e bitsa, boemo bona bo ka ba bohloko haholo.

Li-discs tsa Herniated li atile haholo ho batho ba baholo ho isa lilemong tse bohareng. Hangata li bakoa ke khatello e ngata haholo e behoang mokokotlong o mong o phetseng hantle. Mokokotlo o entsoe ka li-vertebrae tse ngata tse nang le masapo, tse arotsoeng ke li-disc tse jelly.

Li-discs tsena:

• sutumetsa manonyeletso nakong ea tšusumetso
• lumella motsamao mokokotlong
• boloka li-vertebrae li le sebakeng

Sesepa sa herniated se etsahala ha bokahare bo kahare ba disc (khubung) bo dutla ka karolo e thata e kantle (annulus). Sena se halefisa methapo e haufi.

Sesepa sa herniated hangata se hlaha ka mekhatlo, ho kenyelletsa:

• ho phahamisa
• ho hula
• ho koba
• ho sotha

Boemo bo bobe le ergonomics e mpe le tsona li ka tlatsetsa ho monyetla oa eona.

Ha disc ea herniated e ama methapo sebakeng se itseng sa mokokotlo, e ka lebisa ho bohloko le bofokoli sebakeng sa 'mele seo methapo e khethehileng e se sebeletsang.

Cervical radiculopathy

Haeba disc e hlahisa molala kapa mokokotlo o ka holimo, e ka baka bohloko ho theola:

• lehetla
• letsoho
• letsoho

Bohloko bona bo bitsoa radiculopathy ea mokokotlo. E atisa ho bitsoa methapo ea kutlo.

American Academy of Orthopedic Surgeons e bolela hore radiculopathy ea popelo e ka baka maikutlo a ho chesa, ho hlohlona le ho fokola letsohong, lehetleng kapa letsohong.

Maemong a boima, e kanna ea fella ka ho lahleheloa ke maikutlo le ho holofala.

Kalafo

Ho na le mekhoa e mengata ea kalafo bakeng sa disc ea herniated. Lingaka tse ngata li khothaletsa meriana ea bohloko, phomolo, kalafo ea 'mele le mekhoa e meng ea kalafo pele o nahana ka ho buuoa.

Boikoetliso bo latelang bo ka ntlafatsa bohloko ba molala oa hau ho tsoa disc ea herniated kapele. Morero oa boitlhakiso bona ke ho sutumetsa disc, hole le motso oa methapo.

Kamehla etsa hore ngaka ea hau e etse tlhahlobo pele e leka ho ikoetlisa lapeng.

Ho ikoetlisa ka molala ho kokobetsa bohloko

Dr. Jose Guevara oa Regional Medical Group e Atlanta o khothaletsa boikoetliso bona ho imolla bohloko ba molala oa hau.

1. Katoloso ea molala

1. Robala ka mokokotlo tafoleng kapa betheng ka tlase molaleng oa hau moleng.
2. Butle-butle 'me ka bonolo u theolele hlooho ea hao morao' me ue tlohelle. Haeba sena se mpefatsa bohloko ba hau, kapa se romela bohloko letsohong la hao, u se ke ua tsoelapele.
3. Tšoara boemo bona motsotso o le mong, phomola motsotso o le mong, ebe u pheta makhetlo a 5 ho isa ho a 15.

2. Katoloso ea molala ka ho phahamisa hlooho

1. Robala ka mpeng tafoleng kapa betheng matsoho a hau a le lehlakoreng la hao 'me hlooho e leketlile mohahong.
2. Butle-butle 'me ka bonolo u phahamise hlooho, u atolose molala oa hau khahlanong le matla a khoheli.
3. Tšoara boemo bona metsotsoana e 5 ho isa ho e 10. Pheta makhetlo a 15 ho isa ho a 20.

3. Ho hula molala (chin tuck)

1. Robala ka mokokotlo u roetse hlooho ea hao betheng le matsoho ka lehlakore la hao.
2. Kenya seledu sa hao sefubeng sa hao, o etse sehlaha se habeli.
3. Tšoara boemo bona metsotsoana e 5 ho isa ho e 10. Pheta makhetlo a 15 ho isa ho a 20.

4. Ho hula ka mahetla

1. Lula kapa u eme leboteng matsoho a hao a le lehlakoreng la hao.
2. Koba litsoeng ho likhato tse 90.
3. Tlisa mahetla a hau tlase le ka morao 'me u sutumetse matsoho a hao ka lebota, u penya mahetla a hao ka mahetla.

5. Ts'ebetso ea Isometric

1. Lula u le molelele 'me u phutholohe mahetleng. Beha letsoho la hao phatleng ea hao.
2. Tobetsa hlooho ea hau letsohong la hau ntle le ho tsamaisa hlooho.
3. Tšoara boemo bona metsotsoana e 5 ho isa ho e 15. Pheta makhetlo a 15.

Nko e otlolla ho kokobetsa bohloko

Ho otlolla ho ka thusa batho ba nang le bulging kapa disc ea herniated. Hopola feela hore ho otlolla ha hoa lokela ho eketsa bohloko. Haeba bohloko bo eketseha ka ho otlolla, emisa hanghang.

Ka mohlala, haeba ho otlolla ho baka bohloko ba ho thunya mahetleng le sephakeng, u se ke ua phetholla letsoho. Morero oa ho ikotlolla ke ho imolla bohloko, eseng ho bo eketsa.

1. Ho khumama ka morao

1. Lula u le molelele 'me u phutholohe mahetleng.
2. Butle-butle hlooho ea hao e ea lehlakoreng le leng joalokaha eka u tla tšoara tsebe ea hao lehetleng la hao.
3. Tšoara boemo bona metsotsoana e 30, ebe u phomola. Pheta makhetlo a 3 ho isa ho a mahlano ka letsatsi.

2. Scalene otlolla

1. Lula u le molelele 'me u phomole mahetleng.
2. Utloisisa setulo seo u lutseng ho sona ka letsoho la hao le letšehali 'me u tlohele lehetla la hao le theohe.
3. Butle-butle tsebe ea hao e letona u e shebe lehetleng la hao le letona ebe o khutlela morao hanyane.
4. Tšoara boemo bona metsotsoana e 30, u phomole, 'me u phete makhetlo a 3 ho isa ho a 5 ho pholletsa le letsatsi.

3. Ho potoloha ha molala

1. Lula u le molelele 'me u phutholohe mahetleng.
2. Ka bonolo lebisa hlooho ea hau lehlakoreng. U se ke ua potoloha hlooho ea hau ka morao mme u qobe ho sotha molala oa hau.
3. Butle-butle hlooho ea hau e ee lehlakoreng le leng.
4. Tšoara boemo ka bong ka metsotsoana e 30. Pheta makhetlo a 3 ho isa ho a mahlano ka letsatsi.

Ho ikoetlisa ho qoba

Dr. Seth Neubardt, ngaka e buoang ea mokokotlo oa mokokotlo oa mokokotlo oa mokokotlo, o khothaletsa ho qoba boikoetliso bofe kapa bofe bo phahameng ha disc ea herniated e ntse e fola.

Boikoetliso bo joalo ka ho matha, ho qhomela, ho phahamisa matla, kapa eng kapa eng e kenyang motsamao o bohale ka tšohanyetso, e ka eketsa bohloko ba hau haholo mme ea fokotsa ho fola. E ka ba ea baka mathata a bophelo bohle.

Ho ntse ho ka khoneha ho nka karolo mesebetsing e mengata e tloaelehileng ea hau. Ho bohlokoa ho fetola mesebetsi e phephetsang le ho boloka molala oa hau o se na bohloko.

Ho ikoetlisa ka bonolo ho molemo molemong oa pholiso. Lebaka ke hobane e khothatsa:

• ho eketsa phallo ea mali mokokotlong
• fokotseha khatello ea kelello
• e boloka matla

Tsela

Phuputso ea 2009 e shebile katleho ea kalafo e sebetsang (kalafo ea 'mele le boikoetliso bo etsetsoang lapeng) le kalafo e sa sebetseng (molaleng oa popelo le phomolo) bakeng sa radiculopathy ea popelo khahlanong le mokhoa oa "ho emela le ho bona".

Kalafo e sebetsang le e sa sebetseng e bile le tšusumetso e ntle haholo ho bohloko le ho holofala ha ho lateloa libeke tse 6 ho fapana le ba sa fumaneng kalafo ho hang.

Teko ena ea taolo ea boleng bo holimo e sa sebetseng e siea lipelaelo tsa hore boikoetliso bo ka thusa ho folisa radiculopathy ea popelo ka potlako ho feta ho e emela.

Ho Lekoa Hantle: Yoga e Bonolo