Kukweza ndi kupinda m'njira yoyenera

Anthu ambiri amavulaza misana yawo akamakweza zinthu m'njira yolakwika. Mukafika zaka 30, mumakhala kuti mumavulaza msana wanu mukamawerama kuti mukweze china kapena kuchiika pansi.

Izi zikhoza kukhala chifukwa chakuti mwavulaza minofu, mitsempha, kapena disks mumsana wanu m'mbuyomu. Komanso, tikamakula minofu ndi mitsempha yathu imayamba kuchepa. Ndipo, ma disks omwe amakhala ngati maphatikizo pakati pa mafupa a msana wathu amakhala opunduka kwambiri tikamakalamba. Zinthu zonsezi zimatipangitsa kuti tizivulala msana.

Dziwani kuchuluka kwa momwe mungakwezere mosamala. Ganizirani za kuchuluka kwa zomwe mudakweza m'mbuyomu komanso momwe zidalili zosavuta kapena zovuta. Ngati chinthu chikuwoneka cholemera kwambiri kapena chovuta, funsani nacho.

Ngati ntchito yanu ikufunika kuti mukweze zomwe sizingakhale zotetezeka kumbuyo kwanu, lankhulani ndi woyang'anira wanu. Yesetsani kudziwa zolemera kwambiri zomwe muyenera kukweza. Mungafunike kukumana ndi wochita masewera olimbitsa thupi kapena wothandizira pantchito kuti muphunzire momwe mungakwezere kulemera kotereku.

Dziwani momwe mungakwere moyenera. Kuthandiza kupewa kupweteka kwakumbuyo ndi kuvulala mukamawerama ndikukweza:

• Gawani mapazi anu kuti muthandizire thupi lanu.
• Imani pafupi momwe mungathere ndi chinthu chomwe mukukweza.
• Bwerani pansi pa mawondo anu, osati m'chiuno kapena kumbuyo kwanu.
• Limbikitsani minofu yanu yam'mimba mukakweza chinthucho kapena kuchichotsa.
• Gwirani chinthucho pafupi ndi thupi lanu momwe mungathere.
• Pepani pang'ono, pogwiritsa ntchito minofu yanu m'chiuno ndi mawondo.
• Mukayimirira ndi chinthucho, MUSAGWERE patsogolo.
• MUSAPOTSE msana wanu kwinaku mukugwada kuti mufike pachinthucho, kwezani chinthucho, kapena mutenge chinthucho.
• Gwirani pansi pamene mukuyika chinthucho pansi, pogwiritsa ntchito minofu yamaondo ndi m'chiuno mwanu. Sungani msana wanu molunjika mukakhala pansi.

Nonspecific ululu wammbuyo - kukweza; Nsana - kukweza; Sciatica - kukweza; Kupweteka kwa Lumbar - kukweza; Kupweteka kwakumbuyo - kukweza; Diski ya Herniated - kukweza; Disped disk - kukweza

• Msana
• Lumbar disk ya Herniated

Hertel J, Onate J, Kaminski TW. Kupewa kuvulala. Mu: Miller MD, Thompson SR, olemba. DeLee Drez & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier Saunders; 2020: chap 34.

Lemmon R, Leonard J. Neck ndi kupweteka kwa msana. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 31.

• Kuvulala Kwakumbuyo