Ululu wammbuyo - kubwerera kuntchito

Pofuna kupewa kubwereranso msana kwanu kuntchito, kapena kuwavulaza poyamba, tsatirani malangizo ali pansipa. Phunzirani momwe mungakwerere njira yoyenera ndikusintha pantchito, ngati pakufunika kutero.

Kuchita masewera olimbitsa thupi kumathandiza kupewa kupweteka kwakumbuyo:

• 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.
• Pitirizani kuchita masewera olimbitsa thupi omwe mwawonetsedwa kuti mulimbitse minofu yanu yamkati, yomwe imathandizira kumbuyo kwanu. Mutu wolimba umathandiza kuchepetsa chiopsezo chanu chovulala msana.

Ngati mukulemera kwambiri, funsani omwe akukuthandizani zaumoyo za njira zomwe mungachepetsere kunenepa. Kunyamula zolemera zowonjezera kumawonjezera nkhawa kumbuyo kwanu ngakhale mutagwira ntchito yanji.

Kuyenda kwamagalimoto ataliatali ndikulowa ndikutuluka mgalimoto kumatha kukhala kovuta kumbuyo kwanu. Ngati muli ndiulendo wanthawi yayitali kuti mugwire ntchito, ganizirani zosintha izi:

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

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, pezani thandizo kuti muchisunthire kapena kuchikweza.

Ngati ntchito yanu ikufuna kuti muzinyamula zomwe sizingakhale zotetezeka kumbuyo kwanu, lankhulani ndi abwana anu. Yesetsani kupeza zolemera kwambiri zomwe muyenera kukweza. Mungafunike kukumana ndi wochita masewera olimbitsa thupi kapena wothandizira pantchito kuti muphunzire momwe mungakwezere kulemera kotereku.

Tsatirani izi mukamawerama ndikukweza kuti muteteze kupweteka kwakumbuyo ndi kuvulala:

• Gawani mapazi anu kuti muthandizire thupi lanu.
• Imani pafupi momwe mungathere ndi chinthu chomwe mukukweza.
• Bwerani pansi pa mawondo anu, osati m'chiuno mwanu.
• Limbikitsani minofu yanu yam'mimba mukakweza chinthucho kapena kuchichotsa.
• Gwirani chinthucho pafupi ndi thupi lanu momwe mungathere.
• Kwezani pang'onopang'ono, pogwiritsa ntchito minofu m'chiuno mwanu ndi mawondo.
• Pamene muimirira ndi chinthucho, musagwadire patsogolo.
• Osapotoza nsana wanu kwinaku mukugwada kuti mufike pachinthucho, kwezani chinthucho mmwamba, kapena mutenge chinthucho.
• Gwirani pansi pamene mukuyika chinthucho pansi, pogwiritsa ntchito minofu yamaondo ndi m'chiuno mwanu.

Opereka ena amalimbikitsa kugwiritsa ntchito kulimba kumbuyo kuti athandizire msana. Kulimba chingwe kungathandize kupewa kuvulala kwa ogwira ntchito omwe akuyenera kukweza zinthu zolemetsa. Koma, kugwiritsa ntchito kulimba kwambiri kumatha kufooketsa minofu yoyambira yomwe imathandizira msana wanu, ndikupangitsa mavuto am'mimba kukulirakulira.

Ngati ululu wanu wammbuyo ukuwonjezeka pantchito, mwina malo ogwirira ntchito sanakhazikitsidwe bwino.

• Ngati mumakhala pamakompyuta pantchito, onetsetsani kuti mpando wanu uli ndi msana wowongoka wokhala ndi mpando ndi msana, mipando, ndi mpando wosinthasintha.
• Funsani za kukhala ndi wothandizira ophunzitsidwa bwino kuti muwone malo anu ogwirira ntchito kapena mayendedwe anu kuti muwone ngati zosintha, monga mpando watsopano kapena mphasa womata pansi pa mapazi anu, zingakuthandizeni.
• Dzukani ndikuyenda-yenda nthawi yantchito. Ngati mungathe, yendani mphindi 10 mpaka 15 m'mawa musanapite kuntchito komanso nthawi yopuma.

Ngati ntchito yanu imakhudzana ndi zolimbitsa thupi, onaninso zoyeserera ndi zochitika ndi othandizira. Wothandizira anu atha kupereka malingaliro othandizira kusintha. Komanso, funsani za masewera olimbitsa thupi kapena kutambasula kwa minofu yomwe mumagwiritsa ntchito kwambiri pantchito.

Pewani kuyimirira kwa nthawi yayitali. Ngati mukuyenera kuima pantchito, yesetsani kupuma phazi limodzi pampando, ndiye phazi linalo. Pitilizani kuzimitsa masana.

Imwani mankhwala ngati pakufunika kutero. Adziwitseni abwana anu kapena oyang'anira ngati mukufunikira kumwa mankhwala omwe amakugonetsani, monga mankhwala opweteka a narcotic ndi mankhwala opumitsa minofu.

Nonspecific ululu wammbuyo - ntchito; Nsana - ntchito; Lumbar ululu - ntchito; Ululu - wammbuyo - wosatha; Kupweteka kwakumbuyo - ntchito; Lumbago - ntchito

Becker BA, Mwana wamkazi MA. Nonspecific kupweteka kwakumbuyo ndikubwerera kuntchito. Ndi Sing'anga wa Fam. 2019; 100 (11): 697-703. PMID: 31790184 pubed.ncbi.nlm.nih.gov/31790184/.

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.

Kodi JS, Bury DC, Miller JA. Mankhwala opweteka kwambiri. Ndi Sing'anga wa Fam. 2018; 98 (7): 421-428. (Adasankhidwa) PMID: 30252425 adatulutsidwa.ncbi.nlm.nih.gov/30252425/.

• Kuvulala Kwakumbuyo
• Ululu Wammbuyo
• Thanzi Lantchito