Bohloko ba methapo ea mahlaba: ke eng, matšoao le mokhoa oa ho imolla

Litaba

• Matšoao a mantlha
• Teko ea inthaneteng ho fumana hore na o na le sciatica
• 1. Lipheko
• 2. Ho silila
• 3. Ho ikoetlisa
• 4. Physiotherapy
• 5. Lijo
• 6. Kalafo e 'ngoe
• 7. Ho buuoa ka mokokotlo
• Mokhoa oa ho thibela bohloko ho khutla
• Ke eng e bakang bohloko ba methapo ea methapo
• Metsing e chesang e chesang nakong ea bokhachane

Metsing ea sciatic ke methapo e kholo ka ho fetisisa 'meleng oa motho, e entsoeng ka metso e mengata ea methapo e tsoang mokokotlong. Mothapo oa methapo o qala qetellong ea mokokotlo, o feta har'a glutes, karolo e kamorao ea serope mme, ha e fihla lengoleng, e arohana pakeng tsa methapo e tloaelehileng ea tibial le fibular, ebe e fihla maotong. Ke tseleng ena kaofela moo e ka bakang bohloko ka ho hlohlona, ​​ho roka kapa ho tshoha ha motlakase.

Ha ho na le khatello kapa ho ruruha ha methapo ena, sciatica e hlaha e bakang matšoao a joalo ka bohloko bo bohloko mokokotlong, maraong kapa maotong, bothata ba ho boloka mokokotlo o eme le bohloko ha o tsamaea. Maemong ana ho bohlokoa ho batla ngaka ea masapo kapa physiotherapist hore a tsebe ho tataisa kalafo e nepahetseng.

Bakeng sa ho folisa methapo e chesang ea mahlahahlaha, kalafo e bonts'itsoeng ke ngaka ea masapo kapa physiotherapist e tlameha ho etsoa, ​​ka meriana, boikoetliso le ka linako tse ling physiotherapy.

Matšoao a mantlha

Matšoao a mantlha a bakoang ke ho ruruha ha methapo ea methapo ke:

• Bohloko bo ka morao bo phatsimang ho gluteus kapa le leng la maoto;
• Bohloko ba morao bo mpefalang ha o lutse;
• Boikutlo ba ho ts'oaroa ke motlakase kapa ho chesoa ke gluteus kapa leoto;
• Bofokoli ba leoto lehlakoreng le amehileng;
• Ho utloa bohloko maotong.

Hangata matšoao ana a amahanngoa le liphetoho mokokotlong, joalo ka li-disc tsa herniated, spondylolisthesis kapa le arthrosis mokokotlong. Ka lebaka lena, ha matšoao a pele a hlaha, ho bohlokoa haholo ho bona ngaka ea masapo kapa physiotherapist, e le hore liteko li etsoe ofising le litlhahlobo tsa X-ray tsa mokokotlo li etsoa ho hlahloba hore na li na le liphetoho tse hatellang. methapo ea mahlale e hlahisang matšoao.

Teko ea inthaneteng ho fumana hore na o na le sciatica

Haeba u nahana hore u ka ba le ho ruruha ha methapo ea methapo, khetha matšoao a hau 'me u fumane hore na menyetla ea hau ke efe:

1. 1. Ho opeloa ke bohloko, ho ba shohlo kapa ho tsitsipana mokokotlong, gluteus, leoto kapa bohatong ba leoto.
2. 2. Ho utloa ho chesa, ho hlaba kapa leoto le khathetseng.
3. 3. Bofokoli leotong le le leng kapa ka bobeli.
4. 4. Bohloko bo mpefalang ha o eme o sa sisinyehe nako e telele.
5. 5. Ho thatafalloa ke ho tsamaea kapa ho lula sebakeng se le seng nako e telele.

Kalafo ea methapo ea methapo e bohloko kapa e ruruhileng e ka etsoa ka ts'ebeliso ea litlhare tse thibelang ho ruruha ka lipilisi, mafura, ts'ebeliso ea mekotla ea mocheso le kalafo ea 'mele ka boikoetliso bo ikhethileng. Khetho ke:

1. Lipheko

Lipheko tse bontšitsoeng ho loantša sciatica e ka ba Paracetamol, Ibuprofen, kapa e matla ka ho fetisisa, e tsoang morphine e kang Tramadol, empa mesifa e phomolang le Diazepan le eona e ka bonts'oa ke ngaka ea masapo. Empa mokhoa oa tlholeho oa ho loants'a bohloko ke ho nka moetso oa vithamine B, kaha o ntlafatsa bophelo bo botle ba methapo ea 'mele.

2. Ho silila

Ho silila ka tranelate e nosetsang mafura kapa lioli tsa bohlokoa ke e 'ngoe ea likhetho tse ntle ka ho fetisisa tsa kalafo malapeng bakeng sa methapo ea methapo e chesang hobane e sebeletsa ho kokobetsa bohloko le ho ntlafatsa motsamao, hobane e phomotsa mesifa ea mokokotlo, maoto le marao, ka hona e fokotsa khatello ea methapo, empa haholo e tlameha ho etsoa ke masseuse kapa physiotherapist mme ha e khetholle tlhokeho ea kalafo tleliniking.

3. Ho ikoetlisa

Phomolo e eketsa bohloko, hape le ho lula maemong a le mang nako e telele, ke ka hona boikoetliso bo bobebe bo amohelehang. Pele, ho otlolloa ho ka etsoang ka motho ea robetseng ka mokokotlo le ho haka maoto a bona, mohlala, ho khothaletsoa haholoanyane.

Ha bohloko bo kokobela, kamora beke ea pele ea physiotherapy, boikoetliso bo matlafatsang mesifa bo ka etsoa, ​​joalo ka: ho robala ka mokokotlo, ho khumama mangole le ho pepeta mosamo lipakeng tsa maoto le ho sebetsa mokokotlong le mokokotlong, o rapame ka mpeng. ho ya hodimo, otlolla mangole mme o phahamise letheka le mofeng wa lempara. Ts'ebetso ena ea Clinical Pilates ke likhetho tse ntle haholo tsa ho folisa sciatica hobane e matlafatsa mpa le mokokotlo. Ho matlafatsa mpa ke leqheka le leholo la ho sireletsa mokokotlo. Bona mokhoa oa ho ikoetlisa o bontšitsoeng video ena:

Sheba boikoetliso bo bong bakeng sa sena ho: Boikoetliso ba Pilates bo 5 khahlano le Bohloko bo Khutlelang.

4. Physiotherapy

Maemong a mangata, kalafo ea ho ruruha kapa khatello ea methapo ea mahlale e kenyelletsa ho etsa mananeo a kalafo ea 'mele ka lisebelisoa tse fokotsang bohloko le ho ruruha le ho matlafatsa le ho ikoetlisa, le mekhoa ea matsoho ea ho kopanya le ho otlolla leoto le amehileng, ho ntlafatsa phepelo ea mali ho methapo ea methapo le ho tiisa molumo oa mesifa ea gluteal le leoto.

Ntle le moo, ho kgothaletswa hape hore o sebelise mocheso oa lehae sebakeng se lokelang ho phekoloa, le ho otlolla ho otlolla le ho imolla khatello ea methapo. Bona tlhokomelo e meng ea lapeng le likhetho tsa ho phekola methapo ea methapo ea kalafo ea lapeng bakeng sa methapo ea mahlale.

Ka linako tse ling ha mathata ana a amahanngoa le boemo bo bobe ba 'mele, physiotherapist e kanna ea khothaletsa ho etsa kalafo e bitsoang Global Postural Reeducation - RPG, moo ho nang le tokiso ea boemo le ho otlolla ha mesifa e ikarabellang bakeng sa phetoho ea poso.

5. Lijo

Nakong ea mathata a sciatica, lijo tse khahlanong le ho ruruha joalo ka salmon, konofolo, onion, flaxseed, chia le sesame li lokela ho khethoa. Empa hape ho bohlokoa ho fokotsa ts'ebeliso ea lijo tse eketsang ho ruruha 'meleng, tseo haholo-holo nama e sebetsoang, joalo ka boroso, boroso le bacon. Ithute ho etsa lijo tse khahlanong le ho ruruha.

6. Kalafo e 'ngoe

Ntle le moo, ho na le likhetho tse ling tse ka phethelang kalafo, tse kenyelletsang ho phekola ka ho hlaba ka linalete le reflexology linako ho fokotsa bohloko le ho se utloise bohloko. Monyetla o mong ke ho fokola ha masapo, ho nang le mekhoa e otlollang mesifa, ho hula ka sepheo sa ho petsoha manonyeletso, e le tsela e ntle ea ho phekola scoliosis, hyperlordosis le disc ea herniated eo hangata e amehang sesosa sa sciatica.

7. Ho buuoa ka mokokotlo

E bolokiloe feela bakeng sa linyeoe tse tebileng haholo, ha ho na le disc ea herniated e sa ntlafatseng ka kalafo tsohle tse boletsoeng kaholimo. Tabeng ena, ngaka e buoang e ka nka qeto ea ho tlosa lesapo la mokokotlo ebe e khomarela lesapo le leng ho le leng, mohlala.

Mokhoa oa ho thibela bohloko ho khutla

Ho thibela mathata a macha a sciatica, o tlameha ho:

• Etsa lintho tse tloaelehileng tse otlollang maoto le maoto a mokokotlo. Bona likarolo tse ling tseo u ka li etsang nakong ea mosebetsi ka makhetlo a 8 ho loants'a Bohloko bo Khutlelang Mosebetsing.
• Qoba ho ikoetlisa 'meleng' me u ikoetlise khafetsa mesebetsing e kang ho tsamaea, Pilates kapa aerobics ea metsi e matlafatsang le ho otlolla mesifa;
• Leka ho boloka boemo bo nepahetseng ba mokokotlo leha o lutse;
• Kamehla u be kahara boima bo loketseng;
• Boloka mpa e le matla kamehla ho sireletsa mokokotlo.

Ke eng e bakang bohloko ba methapo ea methapo

Bohloko ba methapo ea mahlahahlaha bo etsahala ha methapo ena e e-ba tlas'a khatello, e tloaelehileng ha motho a e-na le lumbar disc herniation, haholo-holo pakeng tsa L4 kapa L5, ho tiisa mocha oo mokokotlo oa mokokotlo o fetang ho oona, ho se nepahale ha vertebra, kapa ha eketsa molumo le ho tiea ha gluteus, mohlala.

Basali ba ikoetlisetsang ho ikoetlisa 'me ba na le bothata bo thata, ba ka ba le sciatica hobane ho bile le keketseho ea molumo kapa tumellano ho gluteus e ntlafalitsoeng, haholo-holo mesifa ea piriformis.

Hoo e ka bang 8% ea baahi ba lefats'e ba tšoeroe ke sciatica hobane likhoele tsa methapo li feta mesifa ea piriformis, 'me ha e tsitsipane kapa e na le konteraka, e hatella methapo, e baka bohloko ka mokhoa oa ho ba shohlo, ho ts'oha kapa ho hlohlona. Tseba ho tseba lefu la piriformis.

Metsing e chesang e chesang nakong ea bokhachane

Nakong ea bokhachane ho tloaelehile hore methapo ea methapo e amehe ka lebaka la keketseho e potlakileng ea boima, kholo ea mpa le phetoho ea setsi sa khoheli sa mosali, se ka lebisang khatello ea methapo ena. Ha sena se etsahala, mokhachane o lokela ho bona ngaka kapa physiotherapist, ho qala kalafo le ho fokotsa matšoao a hlahisoang. Kalafo e ka etsoa ka boikoetliso bo otlollang, li-compress tse chesang le mafura a khahlanong le ho ruruha ho fetisa sebaka sa bohloko.