U ka Fumana Phomolo Ho Bohloko bo Khutšoanyane Bo Khutšoanyane Joang

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Mahlaba a tlaase morao e bile mathata a atileng haholo a teng hara batho ba baholo ^[1] . Ho ea ka Setsi sa Naha sa Mathata a Neurological and Stroke, hoo e ka bang liperesente tsa 80 tsa batho ba baholo ba na le bohloko ba mokokotlo ka nako e 'ngoe maphelong a bona. Sengoliloeng sena se tla u tsebisa hore na u ka fumana phomolo joang mahlaba a mokokotlo ka tlase kapele.

Mahlaba a morao a morao ke a mefuta e meraro - a hlobaetsang, a sa foleng a sa foleng ebile a sa foleng. Haeba bohloko bo nka matsatsi a 'maloa ho isa ho libeke tse' maloa, ke ba mofuta o bohloko. Haeba e nka libeke tse 4 ho isa ho tse 12, e tla ba e sa foleng ka tlhaho. Haeba bohloko bo nka nako e fetang libeke tse 12, joale ke bohloko bo sa foleng ba mokokotlo.

Ho na le mabaka a 'maloa a etsang hore bohloko ba morao bo hlahe. E kanna ea hlaha ka lebaka la bothata ba mokokotlo, lumbar stenosis, sciatica, kotsi ea disc le mabaka a mang a mangata ^[pedi] .

Mahlaba a bohloko a morao haholo hangata a phekoloa ka li-painkillers. Empa ha ho tluoa ho bohloko bo sa foleng ba mokokotlo, ho kgothaletswa ho bona ngaka. Leha ho le joalo, ho sa tsotelehe mofuta oa bohloko ba mokokotlo mona ke litsela tse ling tsa ho fokotsa bohloko ba mokokotlo.

U ka Fumana Phomolo Joang ho Mahlaba a Khutšoanyane

1. Etsa boikoetliso bo bobebe

Ho boloka 'mele oa hau o le mafolofolo ka boikoetliso bo bobebe ho tla fokotsa ho ba le mahlaba a bohloko ba morao. Boikoetliso bo bobebe ba bohloko bo ka morao ba mokokotlo bo ka thusa ho matlafatsa mokokotlo, mpa le mesifa ea maoto hape ho tla thusa ho ts'ehetsa mokokotlo oa hau le ho imolla khatello ea maikutlo mesifa le manonyeletso. Ho ea ka phuputso, boikoetliso ba ho ikoetlisa bakeng sa bohloko bo tlase ba mokokotlo bo eketsa limatlafatsi le phallo ea mali ho lisele tse bonolo tse mokokotlong, ka tsela eo li thusa ho folisa kapele le ho fokotsa ho satalla mokokotlong o ka tlase ^[3] .

2. Lekanyetsa phomolo ea hao

Fokotsa ho robala ha hao ka nako e khuts'oane hobane ho robala ka lihora tse telele ho ka eketsa bohloko ba morao ^[4] . U ka phomola lihora tse 'maloa ha u utloa bohloko bo bohloko ba mokokotlo. Ha u ntse u phomotse, fokotsa khatello mokokotlong ka ho beha mosamo pakeng tsa mangole a hau ha u robala ka lehlakoreng le leng. Ha u robala ka mokokotlo, beha mesamo ka tlas'a mangole, le lethekeng ha u robala ka mpa. Ka tsela ena, o tla phomola bohlokong ba mokokotlo ka tlhaho.

3. Boloka boemo bo botle ba 'mele

Ho ba le maemo a fosahetseng ho ka lebisa mathateng a mokokotlo. Mohlala, ho lula nako e telele kapa ho robala ka pela khomphutha ho ka thatafatsa mesifa ea morao mme sena se ka baka bohloko ba morao bo tlase ^[5] . Matšoenyeho a boemo bo bobe ba mmele a ka fetola litšobotsi tsa anatomical tsa mokokotlo. Sena se eketsa menyetla ea methapo ea mali le methapo, mathata a mesifa, li-disc le manonyeletso. Ho ba le boemo bo botle ba mmele ho nkoa e le e 'ngoe ea mekhoa e metle ea ho fokotsa bohloko ba mokokotlo.

4. Phekolo ea mocheso le serame

Ho kenya lipakana tse chesang le tse batang ka mokhoa o mong ka morao ho tla fana ka phomolo ho bohloko ba morao ^[6] . Sebelisa mocheso metsotso e 15 ho isa ho e 20 ka nako, joalo ka lipakete tse chesang, libate tse chesang le lipula tse chesang. Hape, kenya lipakete tse batang, kaha li fokotsa ho ruruha mokokotlong o ka tlase.

5. Matlafatsa mesifa ea hau ea mantlha

Ho matlafatsa mesifa ea mpa ho tla thusa ho kokobetsa bohloko ba mokokotlo oa lumbar. Sena se tla fokotsa khatello ea mesifa e ka tlase ea mokokotlo mme ka hona, e theole menyetla ea ho senyeha ha mesifa le ho taboha. Ho matlafatsa mesifa ea hau ea mantlha ho ka u thusa ho tlisa phomolo mahlaba a tlase a morao.

6. Eketsa ho tenyetseha

U ntse u ipotsa hore na u ka fokotsa bohloko ba mokokotlo joang? Eketsa ho tenyetseha ha hao, e le hore mojaro lekana le 'mele oohle. Ho ikoetlisa le ho leka-lekanya ho tla thusa ho eketsa maemo le ho fokotsa tsitsipano mesifa ea morao ^[7] . Tse ling tsa boikoetliso bo ikotlollang ke cobra e otlollang, pose e phomolang, piriformis e lutseng e otlolohile, jj.

7. Robala boemong bo nepahetseng

Ho robala boemong bo fosahetseng kapa ho lula u le materaseng a mabe ho ka mpefatsa bohloko ba hao ba mokokotlo. Etsa bonnete ba hore o boloka mokokotlo o le maemong a otlolohileng ha o robetse ^[8] . Tsela e molemohali ea ho etsa sena ke ka ho beha mosamo ka tlas'a mangole a hao le ho boloka mokokotlo oa hao o otlolohile. Mosamo o bohlokoa, kaha o thusa ho boloka mothinya oo mokokotlong oa hau.

8. Khaotsa ho tsuba

Na u ne u tseba hore ho tsuba ho baka bohloko ba mokokotlo? Lebaka ke hore, e na le motsoako o bitsoang nicotine o fokotsang methapo e menyenyane ea mali le ho lekanyetsa phallo ea mali ho lisele tse bonolo le mesifa, hape e thibela phallo ea mali ho ea mesifa ea morao. ^[9] .

9. Roala lieta tse phutholohileng

Qoba ho roala lieta tse nang le lirethe tse telele kapa lieta tse sa lekanang hantle hobane li thatafatsa mesifa ea morao le ea maoto e mpefatsang bohloko ba mokokotlo. Ho ea ka International Journal of Scientific Study, ho roala lieta tse phahameng ho tla lebisa ho bohloko ba mokokotlo ^[10] .

Nako ea ho bona Ngaka

• Haeba u e-na le mahlaba a bohloko a morao haholo a bohloko le ha u ka robala.

• Ho lahleheloa ke taolo holim'a senya

• Ho ba le bothata ba ho ema kapa ho tsamaya

• Ho ikutloa o fokola le ho felloa ke matla maotong

1. [1]Ganesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Lisosa tse atileng le tsa likotsi tsa bohloko bo tlase ba morao ho batho ba baholo ba 1,355: Thutong ea Karolo e Akaretsang. Koranta ea lesapo la mokokotlo ea Asia, 11 (4), 610-617.
2. [pedi]Shemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Mohloli oa mahlaba a bohloko a morao ke ofe? .Journal oa junction ea craniovertebral le mokokotlo, 4 (1), 21-24.
3. [3]Gordon, R., & Bloxham, S. (2016). Tlhatlhobo e hlophisitsoeng ea litlamorao tsa boikoetliso le ts'ebetso ea 'mele ho bohloko bo sa feleng bo sa foleng. Healthcare (Basel, Switzerland), 4 (2), 22.
4. [4]Wilkes M. S. (2000). Bohloko bo sa foleng ba morao: na phomolo ea bethe ea thusa? Koranta ea Bophirimela ea bongaka, 172 (2), 121.
5. [5]Lis, A. M., Mnyama, K. M., Korn, H., & Nordin, M. (2006). Mokhatlo pakeng tsa ho lula le LBP ea mosebetsing.
6. [6]Dehghan, M., & Farahbod, F. (2014). Ts'ebetso ea Thermotherapy le cryotherapy ho phomoleng ea bohloko ho bakuli ba nang le bohloko bo bohloko ba morao, thuto ea liteko tsa bongaka.Journal ea lipatlisiso tsa bongaka le tsa tlhahlobo: JCDR, 8 (9), LC01-LC4.
7. [7]Bae, H. I., Kim, D. Y., & Sung, Y. H. (2017). Liphello tsa ho otlolla ho sa feleng li sebelisa mojaro ho bakuli ba mahlaba a bohloko ba morao ba khutsufalitsoeng ke tensor fascia lata. Journal ea ntlafatso ea boikoetliso, 13 (2), 227-231.
8. [8]Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Litla-morao tsa boemo ba ho robala ka bohloko ba morao ho batho ba baholo ba mahlahahlaha: Phuputso e laoloang ea mofofisi Mosebetsi, 53 (2), 235-240.
9. [9]Alkherayf, F., & Agbi, C. (2009). Ho tsuba koae le bohloko bo sa foleng ba ho opeloa ke mokokotlo bathong ba baholo Clinical & Investigative Medicine, 32 (5), 360-367.
10. [10]Kumar NV, Prasanna C, Sundar VS, Venkatesan A. Lieta tse Phahameng lieta li baka bohloko ba serethe le bohloko ba mokokotlo: Khopolo-taba kapa 'nete? Int J Sci Stud 20153 (8): 101-104.

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