Kuchita masewera olimbitsa thupi kumbuyo ndiko njira yosavuta yopititsira patsogolo lumbar kuyenda ndi kuchepetsa kupweteka kwanu kochepa . Ndizochita bwino chifukwa zimakhala zovuta kumbuyo kwanu ndipo zikhoza kuchitika pamene mukugona. Kuwombera kwa Lumbar kwasonyezedwa kukhala ntchito yogwira mtima kwa msana wam'mimba, spondylolisthesis, ndi mavuto a mgwirizano wa lumbar facet.
Nthawi Yomwe Tingawonetsere Kutsika Kwambiri
Pali nthawi zina pamene kuthamanga kwa lumbar kungakhale kothandiza kuchita. Anthu omwe ali ndi mikhalidwe yeniyeni amapindula ndi zochitika zochepa zowuma kumbuyo. Zinthu izi zikuphatikizapo, koma sizingatheke ku:
- Matenda a msana , monga gawo la lumbar flxion
- Lumbar spondylolisthesis (kutsogolo kutsogolo kwa vertebra imodzi pamzake)
- Matenda osokoneza bongo
Mungagwiritsenso ntchito masewero olimbitsa thupi kumbuyo pamene mukuchira kuchokera ku disk lumbar herniated kapena bulging monga gawo la kuchepa kwa masewera olimbitsa thupi kwa sciatica . Muyenera kusamala mukamagwira ntchitoyi. Kuchulukana kwachilombo chowopsa kungapitirire kuwonjezereka ndi kupweteka kwina. Muyenera kukaonana ndi dokotala wanu kapena wodwalayo asanayambe kuchita izi kuti mutsimikizire kuti ndizoyenera kuchita.
Amene Sangachite Kujambula kwa Lumbar
Pali zochitika zina zomwe zochitika zochepa zowuma kumbuyo zisayende.
Izi zikuphatikizapo, koma sizingatheke ku:
- Kuchuluka kwa magazi
- Vuto la kupweteka kwapadera
- Zosautsa zam'mbuyo, zomwe zimayambitsa zilonda zina monga chifuwa cha msana
Ngati mukuchita masewero olimbitsa thupi kumbuyo ndipo zizindikiro zanu zikuipiraipira, ndi chizindikiro chabwino kuti muyimitse ntchitoyi ndikufunsanso akatswiri.
Zomwe zimapangitsa kuti thupi lanu likhale lopweteka (kupweteka kwa msana m'mutu, chiuno, kapena mwendo kumbuyo kwanu) zizindikiro zomwe zimachitika pamene mukuchita masewera olimbitsa thupi zimasonyeza kuti ntchitoyi ndi yoyenera kuti muzichita. Mosiyana ndizo, ngati zizindikiro zanu zikuwonjezereka kwambiri m'thupi lanu, chiwopsezo kapena mwendo pamene mukuchita masewera olimbitsa thupi omwe akuwoneka ngati "kuwala kofiira." Ntchitoyi iyenera kuyimitsidwa mwamsanga.
Kumbukirani, fufuzani ndi dokotala musanayambe izi, kapena pulogalamu ya zochitika zina.
Momwe Mungachitire Zochita Zolimbitsa Thupi
Pochita masewera olimbitsa thupi kumbuyo, muyenera kupeza malo ogona kumbuyo kwanu. Malo omwe mukugona nawo ayenera kukhala othandizira, koma adayenera kukhala opangidwa mokwanira kuti atonthoze. Kuchita masewero olimbitsa thupi pa bedi lanu sikovomerezeka, koma kungatheke ngati palibe njira zina.
- Ugone pambuyo pako.
- Gwiritsani maondo anu onse pansi ndikuyika mapazi anu pansi.
- Pang'onopang'ono bweretsani maondo anu kumbali yanu ndipo mugwire mawondo anu ndi manja anu. Ngati kuponderezedwa pa mawondo anu kumapweteka bondo , mungathe kugwira mapewa anu pansi pa mawondo anu.
- Sungani mondo wanu pafupi ndi chifuwa chanu. Gwiritsani ntchito malowa kwa masekondi atatu.
- Lolani maondo anu pang'ono kuti apite mmbuyo kumalo oyambira. Mapazi anu ayenera kukhala otetezeka pansi ndipo mawondo anu ayenera kukhala okonzeka.
- Pangani mobwerezabwereza 10.
Kumbukirani kufufuza zizindikiro zanu pamene mukuchita masewerawa. Ngati zizindikiro zanu zimachepa kapena zimachepetsa, yesetsani kubwereza katatu. Ngati zizindikiro zanu zowonjezereka, muyenera kusiya ndikufunsira malangizo kwa katswiri wa zamankhwala. Kupitiriza kutambasula kupyolera mu ubweya wodwala ngati kupweteka kwanu kukuipira sizolondola.
Kuchita masewera apansi kumbuyo kumatha kuchita kangapo patsiku. Pamene ululu wanu watha, ntchitoyi ikhoza kuchitidwa kamodzi pa tsiku ngati gawo la kuchepa kwa nthawi yochepa.
Mawu ochokera
Ngati muli ndi ululu wammbuyo, zochita masewera olimbitsa thupi ndi kukonzanso pambuyo pake ndizo zida zanu zowonongeka kuti mubwererenso kuntchito ndikugwira ntchito.
Kuchita masewera otsika kumbuyo kungakhale mbali imodzi ya masewera olimbitsa thupi kuti akuthandizeni kubwerera kuntchito yachizolowezi ndikugwira ntchito mofulumira komanso mosamala. Fufuzani ndi PT yanu kuti muwone ngati kuvomereza kwina ndizochita zolimbitsa thupi.