N 'chifukwa Chiyani Msana Wanga Wakumapeto Umandipweteka Ndikakhala Ndipo Ndingatani Kuti Ndithandizire Kupweteka?

Zamkati

• Zomwe zimayambitsa kupweteka kwakumbuyo mukakhala pansi
• Sciatica
• Dothi la Herniated
• Kupsyinjika kwa minofu
• Matenda osokoneza bongo
• Matenda a msana
• Kaimidwe
• Osakhala mu mawonekedwe
• Matenda ena
• Kumva kupweteka kwakumbuyo mukakhala
• Malo abwino okhalira kupweteka kwakumbuyo
• Zithandizo zapakhomo zowawa zakumbuyo mukakhala
• Kutambasula ndi kuchita masewera olimbitsa thupi
• Thabwa
• Galu wa mbalame
• Chipilala
• Chithandizo chamankhwala
• Nthawi yoti muwonane ndi dokotala
• Kutenga
• Kusuntha Kwabwino: 15 Minute Yoga Flow for Sciatica

Kaya mumamva kuwawa ngati kuwawa, kupweteka kapena kupweteka pang'ono, kupweteka kwakumbuyo kungakhale bizinesi yayikulu. Akulu anayi mwa asanu amakumana ndi izi nthawi ina.

Kupweteka kwakumbuyo kumafotokozedwa ngati kupweteka kwa ma vertebrae otchedwa L1 kudzera L5 - awa amakhala ndi gawo la msana womwe umapinda mkati mwake.

Chifukwa chofala chomwe msana wanu ungakupwetekeni ndichoti simukukhala bwino mukakhala pansi. Kukhala pampando wokhotakhota kapena wofunitsitsa kumatha kuyika zovuta pama disc - ma khushoni odzaza madzi omwe amateteza ma vertebrae kuti asagundane palimodzi.

Izi zitha kukulitsidwa chifukwa chazachipatala. Tiyeni tiwone zomwe zingayambitse kupweteka kwakumbuyo komwe mumamva mukakhala pansi ndi zomwe mungachite.

Zomwe zimayambitsa kupweteka kwakumbuyo mukakhala pansi

Sikuti ululu wonse wam'mbuyo ndi wofanana, ndipo pali zifukwa zambiri zomwe zingayambitse.

Sciatica

Sciatica amatanthauza kupweteka kwa mitsempha ya sciatic, yomwe imatsikira pansi pamsana kumbuyo kwa miyendo yanu. Zitha kuyambitsidwa ndi zochitika zosiyanasiyana, kuphatikiza fupa la msana.

Kupweteka kumatha kukhala chilichonse kuchokera pakumva kupweteka pang'ono mpaka kumamveka ngati kugwedezeka kwamagetsi. Kukhala nthawi yayitali kumatha kukulitsa vuto, koma mumangokhala nawo mbali imodzi.

Dothi la Herniated

Kupweteka kumbuyo kwanu ndi chimodzi mwa zinthu zoyamba zomwe mungakumane nazo ngati muli ndi diski ya herniated. Kupanikizika pa disc yanu kwapangitsa kuti ichoke mwamtundu wake.

Izi zimapangitsa kupsinjika kwa msana ndi mitsempha m'derali, kupweteketsa komanso kuwuma.

Okalamba nthawi zambiri amatenga disc ya herniated ngati gawo lachilengedwe la ukalamba. Zitha kuchitika chifukwa cha kugwa, kukweza china chake molakwika, kapena kuvulala koyenda mobwerezabwereza.

Kupsyinjika kwa minofu

Matenda am'munsi kumbuyo amatchedwanso vuto lumbar. Zimachitika mukatambasula kapena kupotoza msana kwambiri.

Ngati muli ndi vuto la minofu, mumatha kumva kupweteka komwe kumafikira m'matako koma osati miyendo yanu. Kupsyinjika kumapangitsanso msana wanu kukhala wolimba komanso wovuta kusuntha.

Ngakhale kuti anthu ambiri amachira pakatikati pa mwezi umodzi, itha kukhalanso vuto ngati zikuchitika chifukwa chokhala moperewera ndipo simukuyesetsa kukonza.

Matenda osokoneza bongo

Ma disc pakati pa mafupa am'munsi mwa msana awonongeka, amatchedwa lumbar kapena degenerative disc disc.

Zimbale zimachepa mwa anthu okalamba, ndipo kuvulala kumatha kupangitsa kuti annulus fibrosis ing'ambike. The annulus fibrosus ndi yomwe imagwira nucleus pulpous, malo ofewa a disc iliyonse, m'malo mwake.

Gawo ili la disc likalira, chimbale sichingachiritse chokha chifukwa chilibe magazi ambiri. Zinthu zofewa pakati zimatha kusiya malire ake. Imatha kubwerera kumbuyo ndikuphwanya mizu ya mitsempha, zomwe zimabweretsa kupweteka komwe kumafikira m'miyendo.

Ngakhale anthu ena omwe ali ndi matenda osachiritsika omwe alibe matendawa samakhala ndi zisonyezo konse, kupweteka kumatha kukhala kovuta kumapeto kwenikweni, m'matako, ndi ntchafu, ndipo kumatha kukula mukamawerama kapena kukhala.

Matenda a msana

Mafupa a msanawo ali ndi bowo pakati omwe amapanga chubu chomwe chimadutsa msana. Izi zimalumikiza misempha mthupi lanu lonse kuubongo wanu.

Chubu chimenecho chikakhala chosakwanira mokwanira, chingwe chimafinya ndipo chimatha kupweteka, kufooka, kapena kufooka. Izi zimatchedwa spinal stenosis.

Spinal stenosis imatha kukhala chifukwa chovulala, nyamakazi, chotupa, kapena matenda. Anthu ena amabadwa ndi ngalande yopapatiza ya msana.

Kaimidwe

Kukhazikika koyipa mukakhala pansi kapena kuyimirira kumathandizira kupweteka kwakumbuyo. Kutsetsereka mopambanitsa kapena kutsamira kumbuyo kungabweretse mavuto.

Ngakhale kupweteka kwakumbuyo kwanu sikumayambitsidwa chifukwa chokhazikika, kumatha kukulitsidwa nako.

Osakhala mu mawonekedwe

Minofu yanu yamkati imaphatikizapo yomwe ili m'mbali mwanu komanso kumbuyo kwanu, m'chiuno, pamimba, ndi matako. Ngati awa ali ofooka, mwina sangakhale akuthandizira msana wanu mokwanira, kumabweretsa ululu.

Zochita zolimbitsa thupi komanso zolimbitsa thupi zitha kupita kutali kuti zithandizire kukulitsa maziko anu. Izi ziyenera kuchepetsa mavuto anu pochepetsa kuchuluka kwa mavuto kumbuyo kwanu.

Matenda ena

Nthawi zina msana wanu wam'munsi umatha kupweteka chifukwa cha vuto lina. Izi zitha kuphatikizira miyala ya impso, vuto la ndulu, ndipo nthawi zambiri, chotupa kapena vuto lamitsempha yanu yayikulu yam'mimba.

Kumva kupweteka kwakumbuyo mukakhala

Anthu ambiri amamva kupweteka m'khosi ndi kumtunda chifukwa chothamangira kutsogolo atakhala pansi kuti ayang'ane chowunikira pakompyuta kapena chiwonetsero cha foni. Ngakhale kuli kovuta kutambalala ndikuwonera wailesi yakanema kwa maola ambiri, izi zitha kupangitsanso nsana wanu mosagwirizana.

Kumverera kovutaku kowuma pomwe pamapeto pake musunthike kapena kuyimirira kukuuzani china chake.

Malo abwino okhalira kupweteka kwakumbuyo

Kukhazikika kwabwino kumapangitsa kusiyana.

Zikuwoneka kuti makolo anu kapena aphunzitsi anu adakuchenjezani kuti mukhale chete pomwe mudali mwana, ndipo ndi chifukwa chabwino.

Kukhala pamalo amodzi nthawi yayitali sikokwanira. Kuchita ndi msana wako utazungulira kutsogolo, utagona mbali imodzi, kapena kutsamira kumbuyo kwambiri kumatha kupsinjika m'mbali za msana wako kwakanthawi. Izi zitha kubweretsa zowawa, komanso zina.

Kukuthandizani kukhala owongoka, ikani thupi lanu pamzere wolunjika wongoyerekeza kutalika kwa msana wanu, kuchokera pamutu panu, mpaka kudenga. Sungani mapewa anu msinkhu ndipo musalole kuti mafupa anu azungulira patsogolo. Kuchita izi kumapangitsa kuti ukhale wokhotakhota kumbuyo kwako.

Mukakhala molunjika bwino, mudzamva kuchepa kwa msana kwanu ndikutalika.

Zithandizo zapakhomo zowawa zakumbuyo mukakhala

Kuphatikiza pakukhalitsa momwe mumakhalira mukakhala pansi, yesani mankhwala apanyumba am'munsi kupweteka kwakumbuyo:

• Sinthani malo anu. Ganizirani desiki yoyimirira kapena yomwe idapangidwa mwaluso kuti ikuthandizireni kukhala bwino pokupatsani mwayi wosintha kutalika kwa polojekiti yanu.
• Ikani ayezi. Kuzizira kumathandiza kuchepetsa kutupa komwe kungakhudze msana wanu. Siyani phukusi la ayisi kwa mphindi pafupifupi 20, kenako muchotse. Mutha kuchita izi ola lililonse kapena apo.
• Gwiritsani ntchito pedi yotenthetsera. Kutupa kulikonse kuli m'manja (pafupifupi maola 24 kapena kupitilira apo), anthu ambiri amapeza kutentha kwa kutentha. Zimalimbikitsanso kuchiritsa pobweretsa magazi kumbuyo kwako.
• Tengani mankhwala ogula. Kupweteka kumachepetsa ngati mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs) amatha kuchepetsa kusapeza bwino komanso kutupa.
• Gwiritsani ntchito chithandizo. Kuyika chopukutira chokulunga kapena lumbar wapadera pamunsi pa msana wanu mutakhala pansi kudzakuthandizani kukumbukira kukhala molunjika ndikukukhazikitsani bata.
• Pezani kutikita. Izi zitha kuthandiza kumasula ndi kumasula minofu yolimba.
• Ganizirani za yoga. Yoga amadziwika kuti imatha kutambasula ndikulimbitsa thupi. Mapulogalamu ambiri amalola kusintha kwa maimidwe momwe zingafunikire.

Kutambasula ndi kuchita masewera olimbitsa thupi

Pali zolimbitsa thupi zingapo zomwe zingathandize kulimbitsa msana wanu. Yesani machitidwe atatu otambasulawa kuti muthandize kuti msana wanu ukhale wolimba komanso wosangalatsa:

Thabwa

1. Lowani pamalo othamanga ndi mikono yanu pansi.
2. Kuyika zigongono zanu pamzere ndi mapewa anu, kokerani kumtunda kwanu ndi kumapazi, khalani kumbuyo kwanu ndi zigongono zanu pansi.
3. Gwirani kwa masekondi pang'ono, ndikutsitsa pansi.

Galu wa mbalame

1. Gwirani manja anu ndi mawondo, kumbuyo kwanu molunjika.
2. Onjezani mwendo umodzi ndi mkono wina wotsutsana molunjika.
3. Gwirani masekondi asanu, kenako mupumule.
4. Njira ina ndi mwendo wina ndi mkono.

Chipilala

1. Bodza kumbuyo kwanu ndi mikono yanu mbali yanu.
2. Pang'onopang'ono kwezani m'chiuno mwanu pogwiritsa ntchito msana, matako, ndi minofu yam'mimba.
3. Gwiritsani masekondi asanu, kenako pumulani.

Chithandizo chamankhwala

Madokotala amalangiza chithandizo chotsatirachi chothandizira kupweteka kwakumbuyo:

• mankhwala, zomwe zimathandiza kuti mukhale ndi mphamvu zolimbitsa thupi kumbuyo kwanu
• zotchinga mitsempha ndi jakisoni wa steroid kupweteka
• kutema mphini ndipo mankhwala a laser, zomwe zingathetsere kupweteka popanda opaleshoni

• Nthawi yoti muwonane ndi dokotala

  Ngakhale kupweteka kwakumbuyo nthawi zambiri kumatha ndikulimbitsa thupi ndikukhala bwino, muyenera kuwona dokotala ngati:

  • kuwawa kukupitirirabe ndipo sikuwoneka kuti kukukhala bwino
  • muli ndi kumva kulasalasa kapena kufooka msana kapena miyendo
  • muli ndi malungo
  • ndinu ofooka modabwitsa
  • mumataya chikhodzodzo kapena matumbo
  • mukutaya thupi

  Zizindikirozi zitha kuwonetsa vuto lalikulu lomwe liyenera kuthandizidwa nthawi yomweyo.

  Kutenga

  Kupweteka kwakumbuyo kumakhala kofala, ndipo ngakhale kuli kwakuti kumakulirakulira tikamakalamba, pali zinthu zomwe tingachite kuti titeteze ndikulimbitsa misana yathu.

  Ngakhale ndichizolowezi chofuna kupumitsa msana wathu pakukhala m'malo moimirira, nthawi zambiri kumakhala koyipa komwe kumayambitsa vutoli.

  Kukhala ndi chidwi chokhala pamalo oyenera, kusunga minofu yayikulu yolimbikitsira msana, ndikuwona dotolo vuto likakhala lalikulu kapena likulimbikira kumathandizira kuti msana wanu uzikhala bwino.

  Kusuntha Kwabwino: 15 Minute Yoga Flow for Sciatica