Chilichonse Chimene Muyenera Kudziwa Pankhani Yoyang'anira ndi Kuteteza Mitsempha Yothina Mchiuno

Zamkati

• Kodi mitsempha yotsina m'chiuno imamva bwanji?
• Zithandizo zapakhomo
• Piriformis kutambasula
• Kulimbitsa kwambiri
• Kuchita masewera olimbitsa thupi
• Kuchita bwino
• Ndiyenera kukawona liti dokotala?
• Kuchira
• Kupewa mitsempha yotsinidwa

Chidule

Ululu wamtsempha wotsinidwa m'chiuno ukhoza kukhala waukulu. Mutha kukhala ndi zowawa mukamayenda kapena kuyenda ndi wopunduka. Kupweteka kumatha kumva ngati kupweteka, kapena kumatha kutentha kapena kuwira. Muthanso kukhala ndi dzanzi lomwe lingafalitse mwendo wanu.

Minyewa yotsinidwa imachitika minofu ikamapanikizira mitsempha, kuyambitsa kulira kapena kufooka. Minyewa yotsinira m'chiuno mwanu imatha kuyambitsidwa ndi zinthu zosiyanasiyana, kuphatikiza:

• kukhala kwa nthawi yayitali
• mimba
• disc ya herniated
• nyamakazi
• kupsyinjika kwa minofu
• mafupa
• kukhala wonenepa kwambiri kapena wonenepa kwambiri

Pemphani kuti mudziwe zambiri za vutoli ndi zomwe mungachite kuti muchepetse ululu.

Kodi mitsempha yotsina m'chiuno imamva bwanji?

Minyewa yotsinidwa imamva mosiyana ndi yolimba kumbuyo, ngakhale kuwawa ndi zizindikilo zimasiyana pakati pa anthu osiyanasiyana. Minyewa yothina mchiuno nthawi zambiri imapweteka m'mimba. Nthawi zina ululu umatulutsanso pansi pa ntchafu yamkati. Itha kupita mpaka bondo.

Ngati muli ndi mitsempha m'chiuno mwanu, kuyenda kumangokulirakirani. Mukamachita zambiri, ululu umakulirakulira. Kupweteka kumatha kumva ngati kupweteka pang'ono kapena kungakhale kupweteka kwakuthwa. Muthanso kumva dzanzi lopweteka, makamaka m'matako, kapena kumva kulira. Anthu ena amazindikiranso kutengeka.

Zithandizo zapakhomo

Minyewa yambiri yotsina imatsimikiza paokha ndipo safuna chithandizo chamankhwala. Pali zithandizo zambiri zapakhomo zomwe mungayesere, komabe ndibwino kuti mufufuze kaye ndi dokotala poyamba. Amatha kuthana ndi mavuto ena omwe angafunike chithandizo chosiyanasiyana.

Kuti muthane ndi vutoli kunyumba, yambani ndi kupumula komanso mankhwala owonjezera (OTC) oletsa kutupa, monga ibuprofen (Advil) kapena naproxen (Aleve). Dziwani nthawi yomwe muyenera kumwa ibuprofen kapena naproxen.

Ice ndi kutentha kumathandizanso. Ice limachepetsa kutupa ndi kutentha kumathandiza magazi anu kuyenda, zomwe zingathandize kuchepetsa kupweteka. Njira pakati pa ziwirizi.

Pamene mukupuma, pewani kukhala kapena kuyimirira pamalo omwe amakulitsa ululu. Icho chikhoza kukhala chizindikiro kuti mukuyika kukakamiza kowonjezera pamitsempha yotsinidwa. Minyewa yotsinayi imatha kupweteka kwambiri m'chiuno, matako, ndi miyendo.

Muthanso kuchita masewera olimbitsa thupi kuti muthane ndi vutoli. Mungathe kuchita izi pakati pa nthawi yopuma.

Piriformis kutambasula

Kutengera ndikumva kuwawa kwanu, kutambasula kwina kungakhale kothandiza. Piriformis ikakhala yolimba, imatha kukakamiza mitsempha. Kuti mutambasule malowa, tsatirani njira zotsatirazi.

1. Khalani pampando mutakhazikika miyendo patsogolo panu.
2. Pumutsani bondo lammbali lomwe lakhudzidwa pa bondo lina. Kenako gona chagada chagada.
3. Pindani mwendo wanu wapansi kuti mugwire bondo lanu ndi manja anu awiri.
4. Pepani bondo lolowera thupi lanu.
5. Kuti mukulitse kutambasula, sungani dzanja lanu pansi kuti mumvetse bondo lanu ndikukoka mwendowo modekha kunchi.
6. Gwirani masekondi 10.
7. Sinthani miyendo ndikubwereza kutambasula.
8. Tambasulani katatu pamendo.

Kulimbitsa kwambiri

Kawirikawiri, mitsempha yotsitsika m'chiuno imayambitsidwa kapena kukulitsidwa ndi malo ofooka, kotero kuyesetsa kulimbikitsa m'mimba ndi kumbuyo kumathandiza. Zochita zolimbitsa thupi zimayambira pachimake chonse.

Kuchita thabwa:

1. Gona m'mimba mwako.
2. Ikani mikono yanu pansi pansi, zigongono zanu zili pansi pamapewa anu.
3. Sungani zala zanu pansi kuti mipira ya zala zanu ikhale pansi.
4. Kokani kutsogolo kwanu ndi zala zanu ndikunyamula malowa kwa masekondi 30. Msana wanu uyenera kukhala wosalala, ndipo thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi.

Kuchita masewera olimbitsa thupi

Kukhalabe achangu ndikofunikira popewa misempha yotsinidwa, onetsetsani kuti mwayimilira ndikuyenda kambiri tsiku lonse. Muthanso kuyesa izi kuti muchepetse ululu wa sciatica.

Ngati mukugwira ntchito pa desiki, pendani kanthawi kochepa ola lililonse, kapena lankhulani ndi dipatimenti yanu yothandizira anthu kuti mugwiritse ntchito desiki yoyimirira. Ngati mumathera gawo lalikulu la tsiku lanu pamapazi anu, onetsetsani kuti mukuvala nsapato zomwe zimapereka chithandizo chabwino. Nsapato zoyenera zimathandizira kuchepetsa kupanikizika m'chiuno mwanu ndi msana.

Kuchita bwino

Momwe mumakhalira ndikuyimirira kumatha kuyika kupanikizika kwambiri pamitsempha yotsinidwa. Kusintha kwakanthawi kakhalidwe kanu kungathandize kuchepetsa kupsinjika ndikuchepetsa ululu wanu. Mukaimirira, yang'anani kugawira kulemera kwanu kumapazi onse awiri, ndikubweza mapewa anu kumbuyo. Kuti muziyenda bwino mukakhala pansi, khalani ndi mapazi onse pansi. Izi zikutanthauza kuti muyenera kupewa kukhala ndi miyendo yanu yowoloka. Sungani msana wanu molunjika ndipo mapewa anu abwereranso kuti mupewe kubisalira. Nawa maupangiri ena okhalira bwino mukakhala.

Ndiyenera kukawona liti dokotala?

Ngati kupweteka kumakhala kovuta kapena kwakhala masiku opitilira angapo, ndi nthawi yoti muwonane ndi dokotala wanu. Kuphatikiza pakulankhula ndi dokotala wanu, mungafune kuyesa kugwira ntchito ndi chiropractor, acupuncturist, kapena massage massage. Malinga ndi malingaliro aposachedwa ochokera ku, njira monga kutikita minofu, kutema mphini, kutentha, kapena kugwiritsira ntchito msana ziyenera kugwiritsidwa ntchito musanamwe mankhwala opweteka kwambiri.

Wothandizira thupi atha kuthandizanso. Othandizira athupi amatha kukuphunzitsani zolimbitsa thupi kuti muthe kulimbikitsa ndikutambasula minofu mozungulira mitsempha yotsinidwa.

Kuchira

Mwambiri, mitsempha yotsina imadzisintha yokha mkati mwa masiku angapo kapena masabata. Mutha kusintha njira yochira ndi chithandizo chanyumba, monga:

• ayezi ndi kutentha
• masewera olimbitsa thupi
• mankhwala owawa owawa
• kupumula

Ngati zizindikiro sizikusintha ndi chithandizo chamankhwala, kapena ngati mukuganiza kuti zikukulirakulira, lankhulani ndi dokotala wanu.

Kupewa mitsempha yotsinidwa

Pofuna kuteteza mitsempha yotsitsika m'chiuno, onetsetsani kuti mukusamalira minofu yanu. Ngati muli ndi ntchito kapena zosangalatsa zomwe zimafunikira kuti mukweze katundu wolemera, khalani olimbikira za mawonekedwe oyenera. Kumbukirani malangizo awa:

• Bwerani pansi, osati kumbuyo.
• Funsani thandizo mukakweza zinthu zolemetsa kapena zooneka bwino.
• Pewani kunyamula zinthu zolemetsa mukavulala, zomwe zitha kukulitsa vuto lanu.

Njira zina zodzitetezera ndikuganizira zaumoyo wathanzi komanso kuchita masewera olimbitsa thupi pafupipafupi. Makamaka, kulimbitsa mtima wanu wamkati ndi wam'mbuyo kumatha kuthandiza kupewa kuvulala kwamtsogolo.