Motsa jiki don taimakawa ciwon jijiyar sciatic

Wadatacce

• Yadda ake yin motsa jiki
• Yadda za a yi darussan ƙarfafawa
• Abin da motsa jiki don kauce wa yayin rikicin

Don tabbatarwa idan kana da sciatica, mutum ya kamata ya kwanta a ƙasa, fuskantar sama ya ɗaga ƙafa kai tsaye, don samar da kusurwa 45 da ƙasa. Idan kun fara fuskantar matsanancin zafi, ƙonawa ko jin zafi a cikin gluteal, cinya ko ƙafa, da alama za ku sha wahala daga sciatica, amma mafi kyawun abin da za ku yi shi ne yin bincike tare da likita, wanda zai iya ba da magungunan da za su taimaka zafi.

Bugu da ƙari, mutum na iya yin wasu motsa jiki waɗanda ke taimakawa don sauƙaƙe sciatica yayin jiyya. Wadannan darussan suna da nau'i biyu: mikewa da karfafawa kuma yakamata a yi su koyaushe karkashin jagorancin likitan kwantar da hankali, tunda yana da mahimmanci a tantance ciwo da nau'in iyakancin kowane mutum. A irin wannan yanayin, yana iya ma zama dole a nemi likita don shawarwari. Gano yadda ake shan magani.

Yadda ake yin motsa jiki

1. Kwanciya a bayan ka tare da taimakon hannayen ka, kawo guiwa daya a kirjin ka, rike wannan matsayin na kimanin dakika 30, yayin da kake miqewa da kasan baya tare da yin hakan dayan kafar, koda kuwa kawai ka ji zafi a ciki daya daga kafafu;

2. Yi kwance a wuri ɗaya, tanƙwara gwiwoyinku, ƙetare ƙafa ɗaya a ɗayan kuma, da hannuwanku, kawo ƙafafun zuwa gare ku, riƙe wannan matsayin na kimanin dakika 30 kuma maimaita tare da ɗaya kafa;

3. Har yanzu a wuri guda a bayanka, sanya bel a gindin kafarka kuma kawo kafarka madaidaiciya gwargwadon iko, a kiyaye wannan matsayin na kimanin dakika 30 sannan a maimaita haka dayan kafar;

Wadannan darussan ya kamata a maimaita su akalla sau 3 kowane lokaci, sau daya ko sau biyu a rana.

Yadda za a yi darussan ƙarfafawa

1. Kwanciya a bayan ka, lankwasa kafafun ka ka kawo cibiya ta zuwa bayan ka, kana kokarin kiyaye numfashi na al'ada da ruwa. Ajiye wannan guntun ciki na tsawon dakika 10 sannan a huta gaba daya;

2. A wuri guda, ka sanya matashin kai tsakanin gwiwowin ka, ka sanya ciwan ciki sannan, a lokaci guda, latsa kafa daya a kan dayan, na tsawon dakika 5 sannan a sake, a maimaita sau 3;

3. Sannan, ɗauki matashin kai daga tsakanin gwiwowinka ka manna ƙafa ɗaya da ɗaya ka ɗaga kwankwasonka daga ƙasan, ka riƙe wannan matsayin aƙalla sakan 5 sannan kuma a hankali ka sauko domin ka sanya gadon baya, na lumbar da gluteus, maimaita wadannan motsi biyu akalla sau 5;

4. A ƙarshe, dole ne a daga ƙafa ɗaya, yin kusurwa 90º tare da bene, maimaita aikin kuma tare da ɗayan ƙafafun, kiyaye duka na 3 zuwa 5 daƙiƙa sannan kuma saukowa ɗaya bayan ɗaya.

Kalli bidiyo mai zuwa ka fahimci yadda ake wadannan darussan:

Abin da motsa jiki don kauce wa yayin rikicin

Kodayake motsa jiki karfi ne mai kyau don shimfiɗawa da ƙarfafa yankin ƙashin ƙugu don sauƙaƙa zafi yayin harin na sciatica, ba duka aka ba da shawarar ba. Don haka, darussan da ya kamata a guji sun haɗa da:

• Squats;
• Mataccen nauyi;
• Tsokar ciki na ciki;
• Duk wani nauyi da zai sanya matsin lamba a kasan ka.

Bugu da kari, motsa jiki a cikin dakin motsa jiki, gami da tsananin gudu ko kuma duk wani nau'in motsa jiki wanda ke sanya matsi a kan gindi ko na bayanku shima ya kamata a guje su.

Abu mafi mahimmanci shine koyaushe kuna motsa jiki har zuwa bakin ƙofa, kuma kada kuyi ƙoƙari sosai, don kar a haifar da ƙarin fushin jijiyoyin da ƙara baƙin ciki.