Kusamalira msana wanu kunyumba

Kupweteka kumbuyo kwenikweni kumatanthauza kupweteka komwe mumamva kumbuyo kwanu. Muthanso kukhala ndi kuwuma kwakumbuyo, kutsika kwa kayendedwe kansana, komanso kuvuta kuyimirira molunjika.

Pali zinthu zambiri zomwe mungachite kunyumba kuti muthandize msana wanu kumva bwino ndikupewa kupweteka kwakumbuyo.

Nthano yodziwika yokhudza kupweteka kwakumbuyo ndikuti muyenera kupumula ndikupewa zochitika kwa nthawi yayitali. M'malo mwake, madokotala SANGAKUTHANDIZE kupumula pabedi. Ngati mulibe chizindikiro cha chifukwa chachikulu chakumva kupweteka kwanu (monga kutaya matumbo kapena chikhodzodzo, kufooka, kuchepa thupi, kapena malungo), khalani otanganidwa momwe mungathere.

Nawa maupangiri amomwe mungathetsere kupweteka kwakumbuyo ndi ntchito:

• Lekani kuchita masewera olimbitsa thupi masiku ochepa okha. Izi zimathandiza kukhazika mtima pansi zizindikiro zanu ndi kuchepetsa kutupa (kutupa) m'dera la ululu.
• Ikani kutentha kapena ayezi kumalo opweteka. Gwiritsani ntchito ayezi kwa maola 48 mpaka 72 oyamba, kenako gwiritsani ntchito kutentha.
• Tengani mankhwala ochepetsa ululu monga ibuprofen (Advil, Motrin IB) kapena acetaminophen (Tylenol).
• Mugone mokhotakhota, malo okhalira ndi pilo pakati pa miyendo yanu. Ngati mumakonda kugona chagada, ikani pilo kapena chokulunga chopukutira pansi pa maondo anu kuti muchepetse kupanikizika.
• Osamachita zinthu zomwe zimakhudza kukweza kwambiri kapena kupotoza msana kwa milungu isanu ndi umodzi yoyambirira ululu utayamba.
• Musamachite masewera olimbitsa thupi masiku atangoyamba kumene kupweteka. Pambuyo pa masabata awiri kapena atatu, pang'onopang'ono yambitsaninso masewera olimbitsa thupi. Katswiri wazachipatala atha kukuphunzitsani zomwe muyenera kuchita.

NTCHITO YOPHUNZITSA POPEREKA ZOWAWA ZAKUTSOGOLO

Kudzera pakuchita masewera olimbitsa thupi mutha:

• Sinthani mayendedwe anu
• Limbikitsani msana ndi mimba yanu, ndikuwongolera kusinthasintha
• Kuchepetsa thupi
• Pewani kugwa

Pulogalamu yathunthu yochita masewera olimbitsa thupi iyenera kukhala ndi zochitika zolimbitsa thupi monga kuyenda, kusambira, kapena kukwera njinga. Iyeneranso kuphatikiza kutambasula ndi kuphunzitsa mphamvu. Tsatirani malangizo a dokotala kapena wothandizira.

Yambani ndimaphunziro opepuka amtima. Kuyenda, kukwera njinga yoyimirira (osati mtundu wamba), ndikusambira ndi zitsanzo zabwino. Mitundu iyi yazinthu zapa aerobic zitha kuthandiza kupititsa magazi kumbuyo kwanu ndikulimbikitsa kuchira. Amalimbitsanso minofu m'mimba mwako ndi kumbuyo.

Zochita zolimbitsa ndikulimbitsa ndizofunikira m'kupita kwanthawi. Kumbukirani kuti kuyambitsa masewerawa posachedwa mutavulala kumatha kukulitsa ululu wanu. Kulimbitsa minofu yanu yam'mimba kumachepetsa kupsinjika kwakumbuyo kwanu. Wothandizira zakuthupi angakuthandizeni kudziwa nthawi yoyambira kutambasula ndi kulimbikitsa zolimbitsa thupi komanso momwe mungachitire.

Pewani zochitikazi mukamachira, pokhapokha dokotala kapena wothandizira atanena kuti zili bwino:

• Kuthamanga
• Lumikizanani ndi masewera
• Masewera a Racquet
• Gofu
• Kuvina
• Kunyamula
• Mwendo umakweza mutagona pamimba
• Kukhazikitsa

KUYESETSA NJIRA ZOPewERA ZOWAWA ZA M'TSOGOLO

Pofuna kupewa kupweteka kwa msana, phunzirani kukweza ndikuwerama bwino. Tsatirani malangizo awa:

• Ngati chinthu cholemera kwambiri kapena chovuta, pezani thandizo.
• Gawani phazi lanu kuti likuthandizireni.
• Imani pafupi momwe mungathere ndi chinthu chomwe mukukweza.
• Bwerani pansi pa mawondo anu, osati m'chiuno mwanu.
• Limbikitsani minofu yanu yam'mimba mukakweza kapena kutsitsa chinthucho.
• Gwirani chinthucho pafupi ndi thupi lanu momwe mungathere.
• Kwezani pogwiritsa ntchito minofu yanu ya mwendo.
• Pamene mukuimirira mutanyamula chinthucho, MUSAGONJERE patsogolo. Yesetsani kumbuyo kwanu molunjika.
• MUSAPOTSE pamene mukuwerama kuti mufikire chinthucho, kuchikweza, kapena kunyamula.

Zina mwa njira zopewera kupweteka kwakumbuyo ndi monga:

• Pewani kuyimirira kwa nthawi yayitali. Ngati mukuyenera kuyimirira ntchito yanu, ikani chopondapo ndi mapazi anu. Njira yopumulira phazi lililonse pampando.
• MUSAMVALA nsapato zazitali. Valani nsapato zomwe zimamangirira pansi poyenda.
• Mukakhala pansi, makamaka ngati mukugwiritsa ntchito kompyuta, onetsetsani kuti mpando wanu uli ndi msana wowongoka wokhala ndi mpando ndi nsana wosinthika, mipando ya mikono, ndi mpando wosinthasintha.
• Gwiritsani ntchito chopondapo pansi pamapazi anu mutakhala kuti mawondo anu akhale apamwamba kuposa chiuno chanu.
• Ikani pilo yaying'ono kapena chopukutira kumbuyo kwanu kumbuyo kwanu mutakhala pansi kapena mukuyendetsa galimoto kwakanthawi.
• Ngati mukuyendetsa galimoto mtunda wautali, imani ndi kuyenda mozungulira ola lililonse. MUSAKWEZE kukweza zinthu zolemetsa mutangokwera kumene.
• Siyani kusuta.
• Kuchepetsa thupi.
• Chitani zolimbitsa thupi kuti mulimbitse minofu yanu yam'mimba. Izi zidzalimbitsa maziko anu kuti muchepetse mwayi wovulala kwina.
• Phunzirani kumasuka. Yesani njira monga yoga, tai chi, kapena kutikita.

Back kupsyinjika mankhwala; Ululu wammbuyo - kusamalira kunyumba; Kupweteka kwakumbuyo - kusamalira kunyumba; Kupweteka kwa Lumbar - kusamalira kunyumba; LBP - kusamalira kunyumba; Sciatic - kusamalira kunyumba

• Opaleshoni ya msana - kutulutsa

• Chithandizo cha kubwerera kumbuyo

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.

Sudhir A, Perina D.Misculoskeletal ululu wammbuyo. Mu: Makoma RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Concepts and Clinical Practice. 9th ed. Philadelphia, PA: Elsevier; 2018: mutu 47.

Yavin D, Hurlbert RJ. Kusamalidwa kwa opaleshoni ndi kusamalidwa kwapambuyo kwa ululu wopweteka kwambiri. Mu: Winn HR, mkonzi. Opaleshoni ya Youmans ndi Winn Neurological. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 281.