Kusamalira ululu wanu wammbuyo

Kusamalira kupweteka kwakumbuyo kumatanthauza kupeza njira zokuthandizani kupweteka kwakumbuyo kwanu kuti mukhale amoyo. Simungathe kuchotsa kwathunthu ululu wanu, koma mutha kusintha zinthu zina zomwe zimawonjezera kupweteka kwanu. Zinthu izi zimatchedwa opanikizika. Ena mwa iwo atha kukhala akuthupi, monga mpando womwe mumakhala pantchito. Ena atha kukhala otengeka, ngati ubale wovuta.

Kuchepetsa nkhawa kumatha kukulitsa thanzi komanso thanzi. Sikovuta nthawi zonse kuchepetsa kupsinjika, koma ndizosavuta ngati mutha kufunsa anzanu ndi abale anu kuti akuthandizeni.

Choyamba, lembani mndandanda wazomwe zimapangitsa kuti kupweteka kwa msana kwanu kukhale bwinoko komanso zomwe zimangokulitsa.

Kenako yesetsani kusintha m'nyumba mwanu ndikugwira ntchito kuti muchepetse zomwe zimayambitsa kupweteka kwanu. Mwachitsanzo:

Ngati ululu wanu wammbuyo ukuwonjezeka pantchito, lankhulani ndi abwana anu. Zitha kukhala kuti malo anu ogwirira ntchito sanakhazikitsidwe molondola.

• Mukakhala pakompyuta, onetsetsani kuti mpando wanu uli ndi msana wowongoka wokhala ndi mpando ndi nsana wosinthika, mipando ya mikono, ndi mpando wosinthasintha.
• Funsani za kukhala ndi wothandizira pantchito kuti muwone malo anu ogwirira ntchito kapena mayendedwe anu kuti muwone ngati zosintha monga mpando watsopano kapena mphasa womata pansi pa mapazi anu zingakuthandizeni.
• Yesetsani kuti musayime kwa nthawi yayitali.Ngati mukuyenera kuima pantchito, pumulani phazi limodzi pampando, ndiye phazi linalo. Pitilizani kusinthitsa kulemera kwa thupi lanu pakati pa mapazi anu masana.

Kuyenda kwamagalimoto ataliatali ndikulowa ndikutuluka mgalimoto kumatha kukhala kovuta kumbuyo kwanu. Nawa maupangiri:

• Sinthani mpando wanu wamagalimoto kuti musavutike kulowa, kukhala, ndi kutuluka mgalimoto yanu.
• Bweretsani mpando wanu kutsogolo kwambiri momwe mungathere kuti musayang'ane kutsogolo mukamayendetsa.
• Ngati mukuyendetsa galimoto mtunda wautali, imani ndi kuyenda mozungulira ola lililonse.
• Osakweza zinthu zolemetsa mukangoyenda pagalimoto yayitali.

Kusintha uku kuzungulira kwanu kungakuthandizeni kuchepetsa kupweteka kwanu kwakumbuyo:

• Kwezani phazi lanu kumapeto kwa mpando kapena chopondapo kuti muike masokosi ndi nsapato zanu m'malo mopindika. Komanso ganizirani kuvala masokosi afupikitsa. Zimakhala zachangu komanso zosavuta kuvala.
• Gwiritsani ntchito mpando wakachimbudzi wokwezedwa kapena ikani dzanja pafupi ndi chimbudzi kuti muthandize kuchotsa msana wanu mukakhala ndikukhala chimbudzi. Onetsetsani kuti mapepala akuchimbudzi ndiosavuta kufikako.
• Osamavala nsapato zazitali. Ngati muyenera kuvala nthawi zina, lingalirani kuvala nsapato zabwino zokhala ndi zidendene popita kapena kuchokera pamwambowo kapena mpaka mutavala zidendene.
• Valani nsapato zokhala ndi zidendene.
• Pumutsani mapazi anu pachitetezo chotsika mukakhala pansi kuti mawondo anu akhale okwera kuposa chiuno chanu.

Ndikofunika kukhala ndi ubale wolimba ndi achibale komanso anzanu omwe mungadalire ngati ululu wanu wam'mbuyo umakupangitsani kuti musavutike tsikulo.

Tengani nthawi yopanga maubwenzi olimba kuntchito ndi kunja kwa ntchito pogwiritsa ntchito mawu osamala ndikukhala okoma mtima. Yamikirani moona mtima anthu omwe akuzungulirani. Lemekezani anthu okuzungulirani ndi kuwachitira momwe mumafunira kuchitiridwa.

Ngati chibwenzi chikuyambitsa mavuto, lingalirani kugwira ntchito ndi mlangizi kuti mupeze njira zothetsera kusamvana ndikulimbitsa chibwenzicho.

Khazikitsani zizolowezi zabwino pamoyo monga:

• Chitani masewera olimbitsa thupi pang'ono tsiku lililonse. Kuyenda ndi njira yabwino yokhazikitsira mtima wanu wathanzi komanso minofu yanu yolimba. Ngati kuyenda kuli kovuta kwa inu, gwirani ntchito ndi othandizira kuti mukhale ndi dongosolo lochita masewera olimbitsa thupi lomwe mungachite ndikusunga.
• Idyani zakudya zopanda mafuta ambiri ndi shuga. Zakudya zopatsa thanzi zimapangitsa thupi lanu kukhala labwinopo, ndipo zimachepetsa chiopsezo chanu chonenepa kwambiri, zomwe zimatha kupweteketsa msana.
• Kuchepetsa zofuna nthawi yanu. Phunzirani momwe munganene inde pazinthu zofunika ndikuti ayi kwa zopanda pake.
• Pewani ululu kuyambira poyambira. Dziwani zomwe zimayambitsa kupweteka kwa msana kwanu, ndikupeza njira zina zothandizira ntchitoyi.
• Imwani mankhwala ngati pakufunika kutero.
• Pezani nthawi yochitira zinthu zomwe zimakupangitsani kukhala omasuka komanso odekha.
• Dzipatseni nthawi yowonjezera kuti muchite zinthu kapena kuti mufike kumene mukuyenera kupita.
• Chitani zinthu zomwe zimakuseketsani. Kuseka kungathandizedi kuchepetsa kupsinjika.

Kupweteka kwakumbuyo kosatha - kuwongolera; Kupweteka kwakumbuyo - kudzisamalira; Matenda obwezeretsa kumbuyo - kuwongolera; Lumbar stenosis - kusamalira; Msana stenosis - kuwongolera; Sciatica - kuyang'anira; Kupweteka kwa lumbar kosatha - kuwongolera

El Abd OH, Amadera JED. Kutsika kwakumbuyo kotsika kapena kupindika. Mu: Frontera WR, Silver JK, Rizzo TD Jr, olemba. Zofunikira za Thupi Lathupi ndi Kukonzanso: Matenda a Musculoskeletal, Ululu, ndi Kukonzanso. Wolemba 4. Philadelphia, PA: Elsevier; 2019: chap 48.

Lemmon R, Roseen EJ. Matenda opweteka kwambiri. Mu: Rakel D, mkonzi. Mankhwala Ophatikiza. Wolemba 4. Philadelphia, PA: Elsevier; 2018: chap 67.

• Kupweteka Kwambiri