Nyob rau hauv tsab xov xwm, peb yuav xav txog yuav ua li cas tawm dag zog thaum lub paj hlwb sciatic pinched.
Ntau zaus, cov neeg mob tau txais pinching hauv cov hlab ntsha sciatic. Lub ntsiab yog vim li cas rau qhov no pathology ntawm tus txha caj qaum yog ib tug sedentary txoj kev ua neej. Pinching kuj tshwm sim thaum muaj kev tawm dag zog siab thiab thaum cev xeeb tub. Sciatica (lub npe raug rau pinching cov hlab ntsha sciatic) yog nrog los ntawm qhov mob hnyav. Txoj kev tseem ceeb ntawm kev tshem tawm cov clamp yog ua cov kev kho mob tshwj xeeb. Kev them nyiaj hauv kev kho mob ntawm cov hlab ntsha pinched sciatic nrog txha caj qaum hernia plays lub luag haujlwm tseem ceeb.
Yog vim li cas
Yam uas tuaj yeem ua rau sciatica yog:
- Ntshav nqaij ntshiv.
- mobtxheej txheem nyob rau hauv lub lumbar qaum.
- Kev sib xyaw ntawm ob qho laj thawj.
Thaum cov leeg nruj, qhov kub thiab txias ntawm cov tawv nqaij ntawm qhov chaw cuam tshuam hloov xim liab, nrog rau qhov o thiab loog, koj yuav tsum mus ntsib kws kho mob. Yog tias qhov mob mob me me, tso cai ua haujlwm tshwj xeeb.
Symptoms
Thaum pinched, cov tsos mob feem ntau yog:
- mob hnyav, mob hnyav thaum khoov rau pem hauv ntej.
- Kev tshwm sim ntawm neuralgia hauv thaj tsam ntawm cov leeg gluteal.
- xav tsis xis nyob hauv cheeb tsam lumbar.
- mob thaum tsiv.
Yog tias cov cim no tshwm sim, koj yuav tsum nrhiav kev pab kho mob tam sim ntawd. Nyob rau hauv cov ntaub ntawv ntawm ib tug mob hnyav mob, complex txoj kev kho yog muab, uas muaj xws li ob qho tib si noj tshuaj tiv thaiv kab mob thiab ua tshwj xeeb ce.
Thaum cov txheej txheem inflammatory nyob hauv thaj tsam ntawm ceg lossis ncej puab, tus neeg mob raug kuaj xyuas. Raws li lwm txoj hauv kev, kev tshawb fawb ntawm cov zis thiab ntshav yog siv.
kev tawm dag zog txhais li cas thaum lub paj hlwb sciatic pinched?
Kev Ua Haujlwm: yooj yim rau pinching
Txoj hauv kev zoo tshaj plaws los thaiv cov hlab ntsha pinched yog kev tawm dag zog. Qhov kev gymnastics no yog tsom rau kev kho mob thiab kho mob ntawm tus txha nraub qaum hauv thaj tsam lumbar.
Thaum ua kev kho mob, koj yuav tsum zamabrupt txav. Txhua qhov kev tawm dag zog tau ua kom zoo thiab ntsuas tau zoo, ua raws li lub suab thiab lub voj voog ua pa. Nws yog tsim nyog los rub cov leeg ntawm lub exhale. Cov kev tawm dag zog yooj yim rau kev them nyiaj thaum pinching cov hlab ntsha sciatic suav nrog cov hauv qab no:
- Ua txoj haujlwm kab rov tav nrog ib txhais ceg khoov. Rub cov ceg ntawm koj, tuav lub hauv caug, thiab kho ntawm qhov taw tes ntawm cov leeg nruj tshaj plaws. Tuav rau ib nrab feeb. Nthuav txhais ceg thiab rov ua lub voj voog ob zaug.
- Tuag hauv pem teb, khoov koj lub hauv caug thiab rub mus rau hauv siab. Tus mob ceg yuav tsum nyob saum tus noj qab nyob zoo. Ob txhais tes tuav tes thiab tsau rau ib nrab feeb.
- Tuag ntawm koj sab, tuav tus ntiv taw ntawm koj txhais ceg mob. Rub cov ceg ntawm koj kom ntau li ntau tau thiab sim ncav cuag pob taws mus rau cov leeg gluteal. Tuav hauv txoj haujlwm no, maj mam tso ob txhais ceg.
Kho cov hlab ntsha pinched sciatic yuav xav tau kev xa mus rau tus kws kho mob lossis tus kws kho mob osteopathic. Thaum kho hauv tsev, yuav tsum tau noj cov tshuaj tsim nyog, ua lub cev kho mob thiab tawm dag zog.
Kev tawm dag zog rau cov hlab ntsha sciatic raws li Bubnovsky
Thaum pinched, qhov ua tau zoo tshaj plaws yog ua tiav thaum ua ib txheej kev tawm dag zog uas tau hais los ntawm Dr. Bubnovsky. Txhua qhov kev tawm dag zog tau ua 20 zaug, qhov no yog qhov nws yuav ua tau kom ua tiav qhov kev kho mob siab tshaj plaws:
- Rov qab arching nrog ntxiv so. Ua sawv ntawm txhua plaub. Rov qab nqus pakhoov, thiab ntawm exhalation maj mam arches.
- Txhob. Nws tseem ua tau rau txhua plaub. Txoj cai ceg yuav tsum tau ncab rov qab. Thaum koj exhale, koj yuav tsum mus kom tsawg li sai tau.
- Zaum ntawm tag nrho plaub, kev khoov pem hauv ntej tau ua tiav.
- Strengthening lub plab mog. Pw ntawm koj nraub qaum, khoov koj lub hauv caug thaum nqa koj lub cev. Lub luj tshib yuav tsum kov lub hauv caug.
- Zaum ntawm koj lub luj taws thiab sawv thaum nqus tau, ncab koj txhais tes mus rau lwm qhov kev taw qhia.
- Ua pa huv. Nws yog ua los ntawm exhaling cua los ntawm nruj compressed daim di ncauj. Ob txhais tes ntawm plab.
- Knee, tig lub plab.
- Yooj yim thawb-ups hauv pem teb.
- Nyob hauv ib qho chaw zaum, txav mus rau ntawm cov leeg pob tw.
- Repeat push-ups.
- sawv ntawm txhua plaub, viav ob txhais ceg rau pem hauv ntej thiab rov qab.
Kev tiv thaiv tseem ceeb heev
Cov txheej txheem teev tseg tau ua tsis yog rau kev kho mob nkaus xwb, tab sis kuj yog rau kev tiv thaiv. Nws pab ntxiv dag zog rau cov leeg thiab txhawb cov ntshav ncig. Tawm tsam keeb kwm yav dhau ntawm cov txheej txheem inflammatory, nws raug tso cai ua kev tawm dag zog thaum sawv. Ob txhais taw thiab lub xub pwg nyom yuav tsum nyob hauv tib lub dav hlau.
Hauv qab no, peb tseem yuav xav txog kev tawm dag zog rau cov poj niam cev xeeb tub nrog lub paj hlwb pinched sciatic.
Aqua aerobics
Aqua aerobics tau txais kev nyiam tshaj plaws niaj hnub no. Qhov no version ntawm gymnastics yog tsim txawm rau cov neeg uas muaj ib tug khaus load ntawm tus txha nraub qaum. Kev ua qoj ib ce hauv dej txo qis qhov cuam tshuam rau lub cev. Tsis tas li ntawd, txhawm rau txo qhov nro ntawm thaj tsam lumbar yog sivkuj gymnastics nrog lub pob.
YYoga
Yoga kuj yog ib txoj hauv kev zoo los txo cov hlab ntsha sciatic. Cov nqaij ntshiv nrog kev tawm dag zog tsis tu ncua tau ntxiv dag zog thiab ua haujlwm ntau dua.
Lwm cov txiaj ntsig ntawm yoga suav hais tias txo cov leeg nqaij, txo qhov mob hnyav, thiab ua kom cov ntshav ncig. Lub hauv paus ntawm cov kev tawm dag zog yog kev ua kom raug ntawm cov txheej txheem ua pa. Koj yuav tsum ua pa sib npaug thiab ntsuas. Ib txheej ntawm kev tawm dag zog yog ua txhua hnub. Koj yuav tsum pib nrog yooj yim asanas (poses), maj mam ntxiv complexity.
Sov-up suav nrog kev so cov leeg thiab npaj rau lub ntsiab complex. Qhov kev tawm dag zog "chim", uas suav nrog arching thiab arching nraub qaum thaum sawv ntawm txhua plaub, yog qhov zoo rau qhov no.
Ua qoj ib ce yuav tsum nyob rau lub sijhawm mob qis. Cov nram qab no complex yog haum rau qhov no:
- Tuag koj nraub qaum. Ob txhais ceg yog khoov thiab rub mus rau lub cev. Tes yog qhwv ib ncig ntawm cov nqaij gluteal. Tuav lub pose rau ib nrab feeb, so.
- Zoo ib yam li kev tawm dag zog yav dhau los, tab sis ob txhais ceg rub mus rau hauv siab hloov pauv.
- dag koj lub plab, tsa thiab txo koj lub cev kom siab li sai tau. Ob txhais taw nias ruaj khov rau hauv pem teb.
- Tuag koj nraub qaum, nqa koj ob txhais ceg rau hauv thiab nthuav koj txhais caj npab hauv qab koj nraub qaum. Kov koj lub hauv caug.
- Nyob rau hauv txoj hauj lwm dhau los, tsa thiab txo lub plab mog.
Yoga ce siv rau hauv kev tawm dag zog rau lub paj hlwb hauv qab tsis tas yuav tshwj xeebkev cob qhia lub cev, lawv yooj yim heev. Txawm li cas los xij, cov neeg pib tshiab tau qhia kom nrhiav cov lus qhia tshwj xeeb. Cov xwm txheej hauv qab no yog contraindications rau kev tawm dag zog:
- YHematological pathologies.
- kab mob sib kis nyob rau lub sijhawm exacerbation.
- Hlub plawv nres thiab mob stroke.
- kab mob oncological.
- qaug dab peg.
- tuberculosis.
Tsis tas li ntawd, yoga tsis pom zoo rau lub sijhawm tom qab phais thiab nrog kev mob hnyav heev. Yog hais tias thaum lub sij hawm kev cob qhia muaj kev tsis xis nyob, koj yuav tsum tso tseg hom gymnastics. Yog li, yuav ua li cas qoj ib ce thaum pinching cov hlab ntsha sciatic thaum cev xeeb tub?
Nerve entrapment thaum cev xeeb tub
Tawm tsam keeb kwm yav dhau los ntawm kev ntxhov siab ntev thaum cev xeeb tub, thaum kawg ntawm kev xeeb tub, tus poj niam yuav muaj lub paj hlwb sciatic. Feem ntau ntawm cov tshuaj nyob rau lub sijhawm no raug txwv, yog li kev tawm dag zog tshwj xeeb tseem yog tib txoj hauv kev tawm ntawm qhov xwm txheej no. Muaj ntau ntau yam uas yuav ua tau thaum cev xeeb tub:
- Cia li txhos caug, so koj txhais tes rau hauv pem teb. Lub hauv caug yuav tsum nyob hauv qab lub duav, txhais tes ntawm lub xub pwg theem. Lub lumbar qaum yog arched thiab tsau rau ib feeb, ces ib tug deflection yog ua thiab kuj ncua ib pliag. Lub taub hau yuav tsum ncaj tsis tilting.
- Qhov kev tawm dag zog dhau los tuaj yeem ua tau hauv qhov sawv ntsug. Rau no cegmuab hip-dav sib nrug, caj npab txuas rau pem hauv ntej kom sib npaug. Lub loin arches thiab arches, tuav lub posture rau ib feeb.
- Tus ko taw muab tso rau ntawm cov quav me me lossis kauj ruam, lub cev ncav cuag nws nrog kev saib xyuas zoo tshaj plaws. Thaum ua tau zoo, cov leeg nraub qaum ntawm tus ncej puab yog tensed. Stretching yog ua tiav maj mam thiab smoothly. Nyob rau hauv ib lub xeev ntawm siab tshaj plaws nro, lub posture yog tsau. Rov qab ncaj, ua pa txawm tias.
Yog tias tsis tau pom sciatica ua ntej, koj yuav tsum sab laj nrog kws kho mob tom qab yug menyuam thiab mus kuaj.
Kev tawm dag zog thaum lub paj hlwb pinched sciatic yog nyob rau hauv lub zog ntawm txhua tus.
Hernia exercises
Yog tias sciatica tshwm sim tawm tsam keeb kwm yav dhau los ntawm lub vertebral hernia, nws yog ib qho tsim nyog los xaiv ib qho tshwj xeeb ntawm kev kho mob. Kev tawm dag zog nyob rau hauv rooj plaub no yog ua dag ntawm ib lub tiaj tiaj tiaj. Koj tsis tuaj yeem ua kom nrawm nrawm, vim tias koj tuaj yeem ua rau muaj kev cuam tshuam ntau dua ntawm cov hlab ntsha thiab cov hlab ntsha.
Thaum qoj ib ce nrog lub paj hlwb pinched sciatic hauv tus txha caj qaum, nws yog ib qho tseem ceeb kom so koj lub nraub qaum thiab ncab. Lub complex yog raws li nram no ce:
- Puag koj nraub qaum, ua cov txheej txheem ua pa nrog qhov tob, txawm tias nqus pa thiab exhalation. So koj lub nraub qaum kom ntau li ntau tau.
- rub cov ntiv taw ncaj li sai tau.
- Ntiv taw ntawm lub hauv caug, ko taw nias rau hauv pem teb. Lub hauv caug maj mam rub mus rau hauv siab, caj npab qhwv ib ncig ntawm ob txhais ceg. taub hau khoovlub puab tsaig mus rau hauv caug. Txoj hauj lwm raug kho ib ntus.
Yog tias koj tsis ntseeg txog cov txheej txheem kom raug ntawm kev tawm dag zog thaum lub paj hlwb raug pinched los ntawm herniated disc, nrhiav kev pab los ntawm tus kws tshaj lij.
