Osteochondrosis wata cuta ce ta kowa. Idan a baya sun kasance marasa lafiya yawancin mutanen da suka tsufa shekaru 35, yanzu za ku iya saduwa har ma matasa game da wannan cuta. Yana da mahimmanci a ci gaba da yin maganin warkewa don dawowa, wanda zai kawo karshen cutar.
Ayyuka na baya tare da osteochondrosis na yankin lumbar
Osteochondrosis na kashin lumbar shine mafi yawan irin wannan cuta. A wannan yanayin, aikace-aikace na mai haƙuri zai kasance kamar haka:
- kwance a baya a kasa, hannayensu tare da jiki, lanƙwasa ƙafafun dama kuma ya dauke shi. Sa'an nan kuma daidaita kuma saki. Haka kuma don ƙafar hagu. Yi minti guda;
- kwance a kan baya a bene, hannayenka tare da jikinka, tanƙwara ƙafafunka tare, tashi, daidaita, sa'annan ƙananan;
- kwance a ƙasa a baya, hannayensu tare da jiki, yin ƙungiyoyi masu lakabi, kamar dai kuna tafiya da bike. Na farko a daya hanya, to, a cikin wasu shugabanci. Yi minti guda;
- kwance a ƙasa a kan baya, hannayenka tare da jiki, gyara kafafunka, tsaga ƙasa da kuma a cikin jirgin saman kwance, bi ƙungiyoyi tare da ƙafãfunku, yin la'akari da aljihu;
- kwance a ƙasa, hannayen hannu tare da jikinka, ya ɗaga kafafun kafafu sama kuma yayi aikin gilashi a cikin jirgin sama na tsaye;
- kwance a cikin ciki, gyara ƙafafunku a ƙarƙashin kabad, hannuwanku a bayan kai. A kan wahayi, kunna baya, kulle a wannan matsayi na asusun 10, exhale kuma sauka. Maimaita 10-15 sau;
- kwance a ƙasa a kan baya, danna kafafunku kuma ya juya su a daya hanya, kuma kai - a daya, kuma yin rikici;
- kwance a ƙasa a baya, hannayensu tare da jiki, ƙafafun kafa, dauke da kwaskwarima a kan wahayi, rage shi a cikin exhalation. Maimaita sau 5-10;
- kwance a ƙasa a baya, hannayensu tare da jiki, kafafu a tsaye, hawaye kafafu daga bene ta hanyar digiri 45 kuma ba tare da tsayawa ba, "rubuta" su lambobi domin 0 zuwa 9.
Irin wannan aikin na baya da kashin baya na gidan za'a iya yin cikakken mutum, sai dai waɗanda ke da mataki na watsi da osteochondrosis.
Sakamakon lafiyar: motsa jiki don ƙwallon ƙwalji
Da yawa daga cikin wadannan darussan na baya da wuyansa a aiki za a iya yi tare da irin wannan nasara kamar yadda yake a gida:
- zaune ko tsaye a kan fitarwa, juya kanka, kawo kwakwalwarka a cikin kirji, to sai sannu a hankali, tare da numfashinka, tanƙwara kanka a baya. Wannan ya kamata a maimaita shi a hankali da sauƙi sau 10;
- tsaye ko zaune, danna dabino hannunka a kan goshinka na 10 seconds, ba tare da motsi ba. Hakazalika, za ku iya yin kowane gefe na kai;
- zaune ko tsaye, toshe yatsunsu a cikin kulle a gefen kai, yayin da kake ajiye kullunka tare. Sanya ka a kan ƙirarku. Tsayawa da baya na kai tare da gefen dabino, ya dauke dantso, ya hada tare, yadda ya kamata. Dakatar da 10 seconds.
Bugu da ƙari ga waɗannan, akwai motsa jiki na motsa jiki don baya da wuyansa, wanda dole ne a yi a wuri maras kyau:
- kwance a ciki, hannayensu tare da jiki, dabino sama. Tsarin yana a matakin kututture, jiki yana shakatawa. Sannu a hankali, sauƙi juya kanka: zuwa hagu - zuwa ga asalin - zuwa dama.
Maimaita sau 10; - Yi wasan kwaikwayon ta hanyar kama da wanda ya gabata, amma sa hannunka a ƙarƙashin ka.
Ƙarin bada don baya tare da osteochondrosis
Idan ka ji gajiya a baya, bada a cikin ɗaki yana taimakawa sosai. A wannan yanayin, ba wajibi ne a yi wani abu mai ban mamaki ba don abin mamaki ga sauran baƙi: za ku iya yin iyo kawai a kan baya, a cikin ciki, da ruwa a cikin kwakwalwa a wurare biyu, da dai sauransu. Ko da wannan zai zama babban taimako ga kashin baya kuma zai taimaka maka daga jin dadi.
Idan ba ka da wani mataki na watsi da osteochondrosis, za ka iya yin gwaji tare da wani maƙala don baya. Ƙarfafa ƙarfi zai zama kyakkyawan yanayin, kuma kashin baya zai dauki nauyin ƙananan.