Ndi zachilendo kuganiza kuti, komanso kuteteza chiopsezo chanu cha matenda a mtima, shuga, kupweteka ndi matenda ena opweteka, kutaya thupi kungakuthandizeni kuchotsa ululu.
Pamene zikuwonekera, zikutheka kuti ndi zoona. Akatswiri amavomereza kuti kufooka mwamphamvu kungapangitse mpumulo wamtundu wochepa.
Mwachitsanzo, Dr. Andre Panagos, physiatrist ndi mtsogoleri wa Spine and Sports Medicine ku New York akulemba kuti, "ngakhale kufufuza pa kuchepa kwa thupi ndi kupweteka kwa m'mbuyo kuli kochepa, kuchipatala changa, munthu aliyense amene amatha kutaya thupi kwambiri amapeza ululu wawo kuti zikhale bwino kwambiri. "
Chifukwa cha ichi, Panagos akufotokoza, ndikuti ngati muli olemerera kuposa kulemera kwanu, minofu yanu idzafunika kuyesetsa kwambiri kuti ikuthandizeni kukwaniritsa ntchito za tsiku ndi tsiku. Komanso, katundu wambiri umene umayikidwa pamsanawo ukhoza kutengera mtundu wa vertebrae.
"Pamene mulemera, mumachepetsa msinkhu pamutu wanu wa msana ndi pamisana yanu yam'mbuyo," akuwonjezera.
Kuchepetsa Kunenepa ndi Kubwezeretsa Kwambiri - Ndi Chiyani Chokwanira?
Monga momwe Dr. Panagos ananenera (pamwamba) ngakhale kuti kafukufuku sakupeza mgwirizano pakati pa kunenepa kwambiri ndi kupweteka kwanthawi yaitali , odwala ndi odokotala amakhulupirira kuti pali mgwirizano. Nthawi zambiri, akatswiri a zachipatala akuwatsogolera odwala awo kuti asankhe zochita mwanzeru, monga kusunga moyo wakuthupi ndi kuchepetsa kulemera, poyang'anira (ndikuletsa) ululu wammbuyo.
Kodi zoonda ndi zochepa bwanji? Akatswiri ambiri amalimbikitsa kukhala pansi pa mapaundi 10 a kulemera kwanu kuti muteteze msana wanu ndi kupweteka kwaulere.
Ndipo musaiwale: Kutaya kwa thupi kumapindulitsa zina zomwe zimapindulitsa moyo wanu. Monga momwe mwamvera, kuvula mapaundi owonjezera kungathandize kupewa matenda aakulu monga matenda a mtima, khansara kapena shuga .
Ntchito Yathupi - Madalitso Owiri a Kutaya kwa Thupi ndi Matenda Akumbuyo
Kaya ndikumbuyo kwa msana kapena kuopsezedwa ndi vuto linalake lomwe limakupangitsani kuti pakhale pulogalamu yolemetsa, kuyesetsa ndikumene kumakufikitsani.
Kuphatikiza ndi kudya zakudya zowonjezera zomwe zimapatsa zakudya zowonjezera, kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kuti muthe kulemera kwanu. Nkhani yabwino ndi yakuti kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kupweteka kumbuyo. Zofufuza pazochitika zosangalatsa zimasonyeza kuti anthu oyenerera amakhala ndi kupweteka pang'ono.
Ndipo akatswiri amavomereza kuti kuchita masewera olimbitsa thupi nthawi zambiri ndi njira yabwino kwambiri yothandizira, kuyendetsa ndi kuteteza kupweteka kwa msana. Ndipotu, American Family Physician akusimba kuti kutsatira ndondomeko yochita masewera olimbitsa thupi monga momwe akugwiritsirani ntchito ndi wodwalayo angakuthandizeni kuti musapewe kufunikira kwa opaleshoni ya kumbuyo .
Ngakhale kuti kuchita masewera olimbitsa thupi kumawathandiza kwambiri kuchepetsa kupweteka kwa msana, zina zimapangitsa kuti kusintha kusinthika. Funsani dokotala wanu kapena wodwalayo kuti awatsogolere pa izi. Pakalipano, apa pali mfundo zingapo:
- Yesetsani kupeza mlingo woyenera wa nthawi ndi nthawi - osati kwambiri, osati pang'ono. Ngati muli ndi ululu wopweteka kwambiri kapena sciatica, mwachitsanzo, malamulo abwino a thupi angakhale kukhazikitsa cholinga chopewa kupuma kwa bedi, komanso kukhalabe wopanda ululu pamene mukuyambiranso ntchito zanu za tsiku ndi tsiku. (Kuchita masewera olimbitsa thupi sikovomerezeka chifukwa chovulazidwa kwambiri .)
- Ngati simungathe kumasuka ndi masewera olimbitsa thupi, kapena zikuwoneka ngati ululu wanu ukutsatira chilichonse, mungayesetse ngakhale kuyandikira. Zochita zomwe zimafuna kuti muthetse kuthamanga ndi kuwonetsa thupi lanu likhoza kuthandizira minofu ndi kuyika ziwalo. Pachifukwachi, izi zingathandize kupewa kubwezeretsa. Zitsanzo zina za njira yodzichepetsa ingaphatikizepo zozoloŵezi zamadzi zozoloŵera kapena yoga yobwezeretsa zomwe zikuphatikizapo:
- Komanso, njira zotsitsimutsa za Pilates zozizwitsa, zoyenera kutchedwa pre-pilates, zikhoza kukupatsani maulendo odzaza thupi ndi zochepetsetsa m'mimba.
- Ntchito zina zomwe zimapangitsa kuti thupi lidziwitse komanso / kapena kutengapo mbali ndi tai ndi Feldenkrais.
Ndondomeko Zolimbitsa Thupi la Kuperewera Kwa Thupi ndi Kupepuka Kwachisoni
Kafukufuku wa 2016 anapeza kuti mapulogalamu ochita masewero olimbitsa thupi angakuthandizeni kuchepetsa kupweteka kwa msana kosadziwika kwenikweni. Pulogalamu yotereyi ingaphatikizepo mphamvu yophunzitsira, kutambasula ndi ntchito yowonongeka. Olemba mabuku amanena kuti kukonzanso kusintha kungathandize kusintha kayendetsedwe ka ntchito, ndipo ntchito yowonongeka imatha kukweza magazi ndi zakudya zomwe zimapita ku matenda ofewa a thupi.
Izi, zowonjezera, zingakuthandizeni kuchepetsa kuuma kobwerera.
Ndipo musaiwale maziko anu. Akatswiriwa amanena kuti maziko olimba amathandiza kwambiri kumbuyo.
Ngati simukuzoloŵera kuchita, gawo lotsatira lingakuthandizeni kupita.
Ntchito Yopangidwanso ndi Kubwerera Kumbuyo
Chofunika kwambiri pa pafupifupi mtundu uliwonse wa pulogalamu ya kulemera kwa thupi, ntchito ya aerobic ndi kayendedwe kalikonse kamene kamagwiritsa ntchito minofu yaikulu ya thupi ndipo imapitilirabe kwa mphindi khumi. Mwachiwonekere, kusankha ntchito zomwe zimachepetsa kupweteka pamapepala anu ndi zabwino ngati msana wanu ukuvulaza. Kuyenda, makamaka, kuyendetsa njinga, kusambira ndi madzi ochita masewera olimbitsa thupi ndi zabwino komanso zochepa zomwe zimakhudza zochita.
Ola limodzi la ola la ntchito ya aerobic, anachita masiku asanu ndi awiri pa sabata ndi ndalama zomwe zimaperekedwa kuti zitha kupindula ndi thanzi labwino. Ngati izo ndizochuluka kwambiri, yambani ndi zocheperapo ndipo muzimangirira kuchuluka kwa malingaliro omwe akulimbikitsidwa pa nthawi ya masabata kapena miyezi.
Mukhozanso kudziunjikira ntchito tsiku lonse. Mwachitsanzo, kuyenda kwa mphindi 15 patsiku kumawerengera ngati 1/2 ora la masewero a aerobic tsiku limodzi.
Mphamvu, Kuthazikika Ndiponso Kubwerera Kumbuyo
Ndizodziwika bwino kuti thunthu lothandizira ndi kutambasula, (makamaka m'mimba ) ndi minofu kumachiuno zimapereka chithandizo cha thupi lokhazikika komanso la msana. Kuzoloŵera ka yoga, Pilates kapena thupi linalake lingakuthandizeni kuchita zimenezo. Mitundu ya mapulogalamuwa amathandiza kukhala ndi mphamvu yoyenera mu minofu yomwe imalamulira pelvis ndi thunthu. Izi, zimathandizanso kuteteza msana wanu pokonzekera ngakhale kuvulaza pamalumikizidwe anu ndi kutenga katundu wanu msana. Onani pamwamba pa mfundo zingapo.
Mwa njira, ngati muli ochepa kwambiri (mwachitsanzo, mapaundi 100 kapena kuposa olemera kwambiri kapena BMI ya 40, kapena muli ndi zaka 35 kapena kuposa ndipo mukukumana ndi vuto lakuthamanga kwa magazi monga), muyenera kugwira ntchito ndi dokotala kuti ataya kulemera kwake. Ndipotu, ndi bwino kulankhula ndi dokotala musanayambe pulogalamu iliyonse yolemetsa.
Chitsime:
Bigos, S., MD, ndi. al. Mayesero apamwamba omwe amayendetsedwa bwino pofuna kupewa zovuta za m'mbuyo. Magazini ya Spine. 2009.
Gordon, R., Kufufuza mozama za zotsatira za kuchita masewera olimbitsa thupi ndi ntchito ya thupi pa zovuta zapadera zosautsa. Healthcare (Basel) June 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/
Khoueir, P. et. al. Kufufuza Kwachidziwitso kwa Axial Back Pain Symptoms Pre-Bretric Weight Reduction Surgery, yomwe ikupezeka pa Msonkhano Wapachaka wa 76 wa American Association of Neurological Surgeons ku Chicago. April 2008.
Patel, A., MD, Ogle, A., MD. Kusanthula ndi Kukonzekera Kwambiri Kwambiri Kubwerera Kumbuyo kwa American Family Physician webusaiti. March 2000.
Wai, E., MD, ndi. al. Umboni wokhudzana ndi kuvutika kwapweteka kwapakati pa thupi, kusuta fodya, ndi kulemera. The Spine Journal 2008.