Kubwerera kumasewera pambuyo povulala msana

Mutha kusewera masewera kawirikawiri, pafupipafupi, kapena pampikisano. Ngakhale mutakhala okhudzidwa motani, lingalirani mafunso awa musanabwerere kumasewera aliwonse mutavulala msana:

• Kodi mukufunabe kusewera masewerawa, ngakhale akukumanikirani msana?
• Mukapitiliza ndi masewerawa, mupitiliza pamlingo womwewo kapena muzisewera pang'ono?
• Kodi kuvulala kwanu msana kunachitika liti? Kuvulala kwake kudali koopsa bwanji? Kodi mudafunikira opaleshoni?
• Kodi mudalankhulapo zakufuna kubwerera ku masewerawa ndi dokotala wanu, wochita masewera olimbitsa thupi, kapena othandizira ena azaumoyo?
• Kodi mwakhala mukuchita zolimbitsa thupi kuti mulimbikitse ndikutambasula minofu yomwe ikuthandizira kumbuyo kwanu?
• Kodi mudakali bwino?
• Kodi simumva kuwawa mukamayenda momwe masewera amafunira?
• Kodi mwayambiranso kuyenda kosewerera msana wanu?

Kuvulala kwakumbuyo - kubwerera kumasewera; Sciatica - kubwerera kumasewera; Disc ya Herniated - kubwerera pamasewera; Diski ya Herniated - kubwerera kumasewera; Msana stenosis - kubwerera ku masewera; Ululu wammbuyo - kubwerera ku masewera

Posankha nthawi yoti mubwerere kumasewera mutakhala ndi ululu wopweteka kwambiri, kuchuluka kwa nkhawa komwe masewera aliwonse amakhalira msana wanu ndichinthu chofunikira kuganizira. Ngati mukufuna kubwerera kumasewera olimbitsa thupi kapena masewera olumikizana nawo, lankhulani ndi omwe amakuthandizani komanso othandizira azaumoyo ngati mungathe kuchita izi mosatekeseka. Masewera olumikizana kapena masewera olimba kwambiri sangakhale chisankho chabwino kwa inu ngati:

• Anachitidwapo opaleshoni pamlingo umodzi wa msana, monga msana
• Khalani ndi matenda owopsa a msana mdera lomwe pakati pa msana ndi msana wapansi amalumikizana
• Mwakhala mukuvulala kapena kuchitidwa opaleshoni mobwerezabwereza kudera lomwelo la msana wanu
• Adavulala msana zomwe zidapangitsa kufooka kwa minofu kapena kuvulala kwamitsempha

Kuchita zochitika zilizonse kwa nthawi yayitali kumatha kuvulaza. Zochita zomwe zimakhudzana ndi kukhudzana, kukweza kwambiri kapena kubwerezabwereza, kapena kupotoza (monga poyenda kapena kuthamanga kwambiri) amathanso kuvulaza.

Awa ndi maupangiri wamba okhudza nthawi yobwererera ku masewera ndi zowongolera. Kungakhale bwino kubwerera kumasewera anu mukakhala ndi:

• Palibe kupweteka kapena kupweteka pang'ono
• Kuyenda kwachilendo kapena kwachilendo popanda kupweteka
• Kupezanso mphamvu zokwanira mu minofu yokhudzana ndi masewera anu
• Kupezanso chipiriro chomwe mumafunikira pamasewera anu

Mtundu wa kuvulala kwakumbuyo kapena vuto lomwe mukuchira ndichofunikira posankha nthawi yomwe mungabwerere kumasewera anu. Awa ndi malangizo onse:

• Pambuyo pobwerera kumbuyo kapena kupsinjika, muyenera kuyamba kubwerera kumasewera anu m'masiku ochepa mpaka masabata angapo ngati mulibe zisonyezo zina.
• Pambuyo pa disk yolowetsedwa m'dera limodzi la msana wanu, kapena popanda opaleshoni yotchedwa diskectomy, anthu ambiri amachira pakatha miyezi 1 mpaka 6. Muyenera kuchita zolimbitsa thupi kuti mulimbitse minofu yomwe yazungulira msana wanu ndi chiuno chanu kuti mubwerere bwino pamasewera. Anthu ambiri amatha kubwerera pamasewera ampikisano.
• Pambuyo pokhala ndi disk ndi mavuto ena mumsana wanu. Muyenera kukhala pansi pa chisamaliro cha omwe amakupatsani kapena othandizira. Muyeneranso kusamala kwambiri pambuyo pochitidwa maopaleshoni omwe amaphatikiza kusakaniza mafupa a msana wanu palimodzi.

Minofu ikulu yam'mimba, miyendo yakumtunda, ndi matako yolumikizana ndi msana wanu ndi mafupa a m'chiuno. Amathandizira kukhazikika ndikuteteza msana wanu nthawi yochita masewera ndi masewera. Kufooka kwa minofu imeneyi kumatha kukhala chifukwa chomwe mudapwetekera msana wanu. Mutapumula ndikuchiza matenda anu pambuyo povulala, minofu imeneyi imatha kukhala yofooka komanso yosasintha.

Kubwezeretsa minofu imeneyi mpaka pomwe imathandizira msana wanu kumatchedwa kulimbitsa kwambiri. Omwe amakuthandizani komanso othandizira thupi amakuphunzitsani zolimbitsa thupi. Ndikofunika kuchita izi molondola kuti mupewe kuvulala kwina ndikulimbitsa msana wanu.

Mukakhala okonzeka kubwerera ku masewera anu:

• Wotha ndi kuyenda kosavuta monga kuyenda. Izi zithandizira kukulitsa magazi kumisempha ndi mitsempha kumbuyo kwanu.
• Tambasulani minofu yanu kumtunda ndi kumunsi kumbuyo ndi mitsempha yanu (minofu yayikulu kumbuyo kwa ntchafu zanu) ndi quadriceps (minofu yayikulu kutsogolo kwa ntchafu zanu).

Mukakhala okonzeka kuyamba mayendedwe ndi zochitika zomwe mumachita pamasewera anu, yambani pang'onopang'ono. Musananyamuke, tengani nawo gawo pamasewera ocheperako. Onani momwe mumamvera usiku womwewo komanso tsiku lotsatira musanawonjezere pang'onopang'ono mphamvu ndi mayendedwe anu.

Ali N, Singla A. Kuvulala koopsa kwa msana wa thoracolumbar mwa othamanga. Mu: Miller MD, Thompson SR. okonza. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 129.

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.

• Kuvulala Kwakumbuyo
• Ululu Wammbuyo
• Kuvulala kwa Masewera
• Chitetezo Chamasewera