Udindo Uwu Utha Kukhala Choyambitsa Chisoni Chanu Chakumapeto

Zamkati

• Musanagwe pansi, ganizirani zomwe zikuchita mthupi lanu
• Ndani kwenikweni amagona pamimba kwa nthawi yayitali?
• Mavuto akumbuyo kwakanthawi kwakumbuyo amabweretsa
• Kodi nchifukwa ninji kupita m'mimba ndikotentha kwambiri?
• Kodi m'matumbo mwanu mukuyenda bwino?
• Kupuma kwanu kuli bwanji?
• Momwe mungakonzekere ndikupezanso mphamvu
• Pewani kugona m'mimba mwa…
• Kusuntha Kwabwino: 15 Minute Yoga Flow for Sciatica

Musanagwe pansi, ganizirani zomwe zikuchita mthupi lanu

Pambuyo pokhala a tsiku, mabedi athu ndi masofa angawoneke okongola - kwambiri kotero kuti nthawi zambiri timangoyala m'mimba kuti tizizizira.

Tikusangalala, tikhozanso kukwapula mafoni athu kapena zowonera zina kuti tithandizire kukonza media kapena kuchita ziwonetsero.

Koma mawonekedwe am'mimba angabweretse mavuto - makamaka ngati tikhala pamenepo kwa maola ambiri tikuwonera Netflix kapena tikudutsa pa Instagram.

Kugona m'mimba mwanu nthawi yayitali kumatha kukupweteketsani:

• kaimidwe (mapewa, khosi, ndi kumbuyo)
• m'matumbo thanzi
• kupuma
• wonse bwino

"Kugona m'mimba kumapangitsa kusintha kwa msana," akutero Dr. Sherry McAllister, chiropractor. Ndipo kupanikizika mobwerezabwereza kumeneku kumatha kuyambitsa mavuto omwe amangodutsa zopweteka ndi zowawa.

Ndani kwenikweni amagona pamimba kwa nthawi yayitali?

Kafukufuku wa 2016 wa ophunzira aku koleji adapeza kuti oposa 15% adagwiritsa ntchito ma laputopu awo atagona m'mimba panthawi yopuma.

Ripoti lina la 2017 lidapeza kuti pafupifupi theka la anthu aku America (48%) amagwiritsa ntchito foni yam'manja, piritsi, kapena laputopu pakama kamodzi pamlungu asanayese kugwedeza usiku.

Koma sizinthu zakale - anthu azaka za 40 ndi 70 nawonso amachita izi - ndichizolowezi chomwe mwina tidakhala nacho pazaka zambiri.

Ngakhale mutagona pamatumbo anu simumakupweteketsani nthawi yomweyo, sizitanthauza kuti mukuwonekera bwino. "Pofika nthawi yomwe zowawa ndi zizindikiritso zimawonekera, vutoli limatha kukhalapo kwa miyezi, ngakhale zaka," akuwonjezera motero McAllister.

Ndiye kupumula m'mimba mwathu kungatibwerenso bwanji?

Mavuto akumbuyo kwakanthawi kwakumbuyo amabweretsa

Tikakhala pamimba, timakonda:

• onjezani makosi athu
• kukweza mapewa athu kumakutu athu
• ikani manja athu ndi zigongono m'malo osavuta
• mtsuko m'chiuno

Izi zimalumikiza mafungulo ofunikira - makamaka tikamagwiritsa ntchito ukadaulo, womwe umakhala ndi nthawi yambiri pamimba pathu. (Umenewu ndi malo ogona kwambiri, mwa njira.)

Kafukufuku wa 2012 wa anthu omwe amagwiritsa ntchito ma laputopu kutali ndi desiki adawonetsa kuti nthawi yomwe amakhala akugwira ntchito pamalo omwe amakhala ovuta imabweretsa ululu m'khosi ndi kumbuyo kuposa momwe adakhalira.

Mapeto ake, kafukufukuyu adalimbikitsa kuti nthawi yaying'ono yamimba isakhale yochepa.

Kodi nchifukwa ninji kupita m'mimba ndikotentha kwambiri?

"Msanawo umateteza dongosolo lamanjenje, lomwe limayang'anira ndikugwirizanitsa ntchito zosiyanasiyana za thupi lanu," akutero McAllister. "Kusokonekera kulikonse kwamitsempha yolumikizana ndi ziwalo zanu ndi minyewa yathupi kumabweretsa vuto lina."

Kodi m'matumbo mwanu mukuyenda bwino?

Tikaika kulemera kwathu m'chiuno, timapanikiza kumbuyo kwathu, komwe kumatha kuyatsa moto pazinthu zilizonse zomwe tili nazo kumeneko, monga sciatica.

Wina akuti kupweteka kwakumbuyo kosalephera kumatha kuphatikizidwa ndi kudzimbidwa kosalekeza komanso mavuto ena am'mimba.

Koma walephera kuwonetsa kulumikizana kulikonse. Kafukufuku wowonjezereka akuyenera kuchitidwa kuti afotokozere ngati kupweteka kwakumbuyo kumatha kukhala ndi vuto lakumatumbo kapena kusadziletsa kwa chikhodzodzo.

Kupuma kwanu kuli bwanji?

Ngati mukugona pamimba, mwina mukugona pamimba, chifundamtima, chomwe chimakulepheretsani kupuma mokwanira. Diaphragm ili pakati pa chifuwa chanu ndi pamimba panu, ndipo imatha kukutetezani.

Kafukufuku adalumikiza kupuma kwa diaphragmatic kupumula kwakuthupi komanso kwamaganizidwe. Ndi njira yomwe imagwiritsidwa ntchito nthawi zambiri mu yoga ndi kusinkhasinkha. (Kupuma kwa m'mimba kumaphatikizapo kutenga pang'onopang'ono, kupuma kozama komwe kumagwira chotsekera ndikukulitsa m'mimba, chilichonse chimatsatiridwa ndi exhale yayitali.)

Kafukufuku wochokera ku 2014 wasonyeza kuti kaimidwe kamakhala ndi gawo loti timatha kugwiritsa ntchito minofu yathu yopuma. Kupumira kosazama kumatha kukulitsa nkhawa kapena kupsinjika.

Phatikizani kupuma kwamphamvu ndi maimelo oyenda usiku kwambiri, ndipo mutha kuwona momwe kugona m'mimba kwanu kungakukwiyitseni kwambiri kuposa masiku onse.

Momwe mungakonzekere ndikupezanso mphamvu

Kukhala pa desiki sikotheka nthawi zonse, kuthekera, kapena kukhala bwino tikamagwiritsa ntchito zida zathu. Chimodzi mwazabwino zakukhala nawo ndikuti amayenda.

Koma kuti tisunge thanzi lathu, zimathandiza kukhala ndi malamulo angapo oti tiwagwiritse ntchito pakama kapena pokumbatira pabedi pafupi ndi mphaka. Makolo, mungafune kuyang'anira ana kuti awaletse kukhala ndi chizolowezi choipa ichi.

Tasintha malangizowa chifukwa cha kafukufuku wa 2018 pa "khosi la iPad," lochitidwa ndi othandizira thupi Szu-Ping Lee ndi ogwira nawo ntchito ku University of Nevada, Las Vegas (UNLV).

Pewani kugona m'mimba mwa…

• Pogwiritsa ntchito chithandizo cham'mbuyo. Khalani pampando, kapena ngati mukugona, onetsetsani msana wanu mokwanira ndi mapilo olowera kumutu kapena kukhoma. Chinsinsi chake ndikuti mupewe "kubowoleza" pazida zanu.
• Kukhazikitsa chikumbutso. Maonekedwe ovala amatha kukuphunzitsani kupewa kugona. Kapena ikani timer kuti muwone momwe mukukhalira mphindi 10 mpaka 20 zilizonse. Ngati mumakonda kusinthana malo, izi zitha kukhala chifukwa choti musinthe. (Ngati mukuyenera kugona pamimba panu, khalani ndi nthawi yayifupi kwambiri.)
• Kukweza zida zanu. Kwa mapiritsi, gwiritsani choyimitsira kuti chipangizocho chikhale chowongoka, m'malo mosalala, ndikulumikiza kiyibodi, m'malo mongogwiritsa ntchito zowonera zokha. Gwiritsani ntchito tebulo lapamwamba, inunso. Zosankhazi zikweza piritsi kapena kompyuta yanu kuti musasake.
• Kulimbitsa ndi kutambasula khosi, mapewa, ndi nsana. Kutulutsa ndi kukulitsa minofu m'malo awa kungathandize kukonza kukhazikika ndikuchepetsa kulimba kapena kupsinjika.

Nkhani yomaliza yomaliza pamutuwu: Ma gals ambiri kuposa anyamata amafotokoza zowawa pokhudzana ndi kugwiritsa ntchito piritsi, atero kafukufuku wa UNLV, ndipo azimayi nawonso atha kugwiritsa ntchito ukadaulo wawo ali pansi.

Mosasamala za jenda, ngati mumakhala nthawi yayitali kumeneko ndi zida zanu, pitani ku mpando wosalala kapena mapilo ena othandizira bedi lanu.

Kusuntha Kwabwino: 15 Minute Yoga Flow for Sciatica

A Jennifer Chesak ndi mkonzi wolemba mabuku pawokha ku Nashville komanso wophunzitsa kulemba. Amakhalanso woyenda maulendo, kulimbitsa thupi, komanso wolemba zaumoyo pazolemba zingapo zamayiko. Anapeza Master of Science mu utolankhani kuchokera ku Northwestern's Medill ndipo akugwira ntchito yolemba zopeka zoyambirira, zomwe zidakhazikitsidwa ku North Dakota kwawo.