Mokokotlo oa rona oa mokokotlo o tsoelapele ho fihlela lilemo tse 30. Ho feta moo, metabolism e fokotsa haholo, 'me ntho e le' ngoe e ka e bolokang ka nako e nepahetseng ke ho ikoetlisa. E 'ngoe ea mafu a sa thabiseng ka ho fetisisa mokokotlong ke hernia. 'Me sebaka sa thahasello bakeng sa "seoa" sena ke se seng sa batho ba lilemong tse bohareng, se tsamaisang tsela e sa sebetseng ea bophelo.
Ntlafatso ea lefu lena
The intervertebral disc e tšesaane, 'me ho tsosolosoa ha ho hlahe ka lebaka la phepo e mpe ea lisele tsa mokokotlo. Ho ja, phepelo ea mali le phepelo ea oksijene, ho fokotsoa ka lebaka la mekhoa e mebe le tšoaetso ea tšoaetso. Ka lebaka leo, hernia e hlaha sebakeng sa disc e hlakileng. E ka hlahisa karolo leha e le efe ea mokokotlo (cervical, thoracic kapa lumbar) le ka mong le e mong ka mefuta-fapaneng, ho ikoetlisa ka mokhoa oa ho ikoetlisa le hernia ea mokokotlo ho lokela ho behoa ka bomong.
Phekolo
Ho itšetlehile ka tekanyo ea lefu lena, mokuli o laeloa hore o na le li-painkillers. Hoo e ka bang phekolo eohle e etsahala betheng, e sa sisinyehe. 'Me sena, hoo e ka bang likhoeli tse peli. Ka mor'a hore metsoako ea mokokotlo e tsosolosoe, mokuli oa phahama 'me o fumana hore corset ea hae e fokolisitsoe ka ho feletseng, e leng se fellang ka kotsing e kholo ka ho fetisisa ea hore a nke thepa e ncha. Ho thibela sena, ha u ntse u phekoloa u lokela ho etsa lintho tse khethehileng tsa ho ikoetlisa ka mokokotlo oa mokokotlo ka nako e khutšoanyane le e fokolang, eo ha e le hantle, e nang le maralla le mekhoa ea ho ikoetlisa ha o otlolla mokokotlo.
Boikoetliso
Re tla etsa li-exercising tse entsoeng ka mokokotlo oa mokokotlo oa mokokotlo oa lumbar spine.
- IP - re robala fatše, re otlolla matsoho, re hula likausi tsa rona ho rona. Khutlisa ka morao. Ka mor'a moo re hula likaqheka ka boeona, 'me ka maqhubu le matsoho re etsa mehato e meholo e kang maqhubu, joalokaha eka o leka ho "beha" mokokotlo oa mokokotlo sebakeng sa oona.
- Matsoho ka lehlakoreng, maoto a khumama, a retelehele ka ho le letšehali, 'me u ee ka ho le letona. Ha re phomola re phomola ka morao hohle kamoo re ka khonang. Re phahamisa hlooho, re phahamisa maoto, pelvis e fepa ka ho le letšehali, maoto a theoha ka ho le letona. Re phomola ka morao.
- Re senola hlooho, re phahamise maoto ebe re ba beha ka thōko. Matsoho ho pholletsa le 'meleng, ho phunyeletsa, ho phahamisa pelvic le ho nka boima ba' mele mahetleng. Re theohela fatše le ka pululo eo re e phahamisang. Re etsa phetoho e boreleli ho tloha sebakeng se seng ho ea ho se seng.
- Koetliso e latelang ea ho phekola mokokotlo oa mokokotlo ke maoto hammoho, mangole a huloa ka sefubeng, hlooho e huloa ka mangole. Re theola hlooho 'me ka tsela e' ngoe re hula mangole sefubeng ka thuso ea matsoho.
- Maoto ka bophara ba mahetleng, matsoho a theosa le kutu, phahamisa mapheo, marako a tiise. Re ema mahetleng. Ha ho hlaha ho phalla, ha re tsoa pululo rea lokolla lethekeng ebe re theoha butle.
- Likoti re atamela sefubeng, ka phefumoloho re hula hlooho ka mangole. Re theoha, maoto a rona a le bophara ho feta mahetleng, re phahamisa pelvis ka ho inhalation ebe re lokisa boemo, re phomola ka morao. Re etsa lithaba tse hloekileng.
- Re koahelana hammoho, re hatella mangole ho sefubeng, re kenya letsoho 'me re tsoa moeeng ho nyoloha ha hlooho. Ba theola lihlooho tsa bona. Re bonolo ho tsamaea ka maoto a rona, re otloloha ka morao.
- Re phahamisa maoto, re li lokisa ka matsoho. Re etsa lerata ka morao.
- Re ile ra lula fatše libetheng tsa lirethe, matsoho a otlolla pele - boemo ba lesea le sa tsoa emoloa. Koetliso ena, e sebelisitsoeng le hernia ea mokokotlo, e nkiloe yoga.
- Ha re tsoa moeeng re fetisetsa boima ba 'mele pele, ho hlaphoheloa, ha re tsoa pululo re khutlela ho lesea. Re feta sebakeng se seng ho ea ho se seng.
- Re fihla ho tse 'nè kaofela. Inhale, ka pululo re potoloha ka morao, re khalla, ha re phomola re khumama, hlooho e fetela holimo. U pota-potile ka hohle 'me u khumame.
- Ka pululelo re phahamisetsa letsoho le letšehali le leoto le letona, re lokisa boemo, theola letsoho mme o otlolla feela ka leoto, ho leka ho "fumana" hohle moo ho khonehang.
- Re hula mangole phatleng, e hlahisa. Ha re phomola re hula leoto hape. Pheta ka makhetlo a 'maloa.
- "E-ea" matsoho ho ea ka ho le letona, u fihlele boemong bo feteletseng le ho hula mesifa e lehlakoreng. Re khutlela IP, otlolla letsoho le letona le leoto le letšehali. Re pheta ntho e 'ngoe le e' ngoe ho tloha khoeling ea 12 ho ea ka leoto le letšehali
- Re khutlela IP, pelvis e otlolla holimo, e otlolla matsoho le maoto. Ha re tsoa moeeng re fetisetsa boima ba 'mele ka pele, bo hlahisa, ha bo tsoa moeeng. Re etsa liphetoho tse khanyang.
- Re theoha maotong, mosebetsi oa pele o etsoa ka phetoho ho ea mangole.
- Kamoso ea moimana, otlolla morao. Matsoho a khumama le ho phomola.