Kumayambiriro Kummawa Kumbuyo

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Kumayambiriro kwa Mmawa Kubwerera kwa Anu Low Back

Zomwe mungachite Poyambirira Mmbuyomo Kubwerera Kumtima

Ngati mumagona pamalo otsetsereka, mpata mukamadzuka, msana wanu umamva kuti ndi wovuta. Zithunzi zomwe zili mu galasiyi zidzakuwonetsani zam'mawa zam'tsogolo kumbuyo kuti zithandize tsiku lanu - osamva ululu.

Mabondo apachifuwa amatambasula ndi njira yabwino yoyambira tsiku.

Maondo anu pachifuwa amatambasula ndi njira yotambasula msana wanu mukangoyamba kudzuka. Kugona kumbuyo kwanu, bweretsani bondo limodzi (lopindika) kumbali yanu ndiyeno lina. Gwirani miyendo yanu pansi pambali mwa bondo ndikukoka miyendo yanu kumtima wanu.

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Kumayambiriro kwa Mmawa Kumbuyo Kumalo Oonekera

Njira imodzi yothetsera kupweteka kwakumbuyo kumene kumayambira m'mawa ndikutenga nthawi yomwe ili m'mimba mwako.

Kutenga kamodzi chinthu choyamba m'mawa kuti ugone pamimba kungakuthandizeni kutambasula kumbuyo kwanu ndikuchotsa ma discs . Nazi momwemo:

Ikani mtsuko wathyathyathya kapena thaulo pansi pa chifuwa chanu; izi zingalole kuti mutu ndi khosi lanu likhale pansi mpaka pabedi. Mukhozanso kutembenuzira mutu wanu kumbali. Ngati mukufuna thandizo kumbuyo kwanu, ikani miyendo pansi pa mimba yanu.

_{Chitsime:
Hage, M. (2005). Bukhu Lobwerera Kumbuyo. Atlanta, Ga. Peachtree Ofalitsa.}

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Kumayambiriro kwa Mmawa Kumbuyo Kumatambasula - Lonjezerani Mtsempha Wanu

Patapita kanthawi kogona m'mimba mwako ndi pillow pansi pa iwe, ikani mikono yako kumbali yako, ndipo pumphira pamphumi kapena mattere (zomwe zili bwino.)

Yesetsani kukulitsa msana wanu pakadali pano. Kuwonjezera msana wanu ukhoza kukwaniritsidwa mwa kuganizira kusuntha nthiti zanu kutali ndi pakhosi lanu. Yesani kutambasula timagulu timene timagwiritsa ntchito mosiyana ndi masekondi angapo. Ndiye mupumule kwa masekondi pang'ono ndikuyesanso.

_{Chitsime:
Hage, M. (2005). Bukhu Lobwerera Kumbuyo. Atlanta, Ga. Peachtree Ofalitsa.}

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Kumayambiriro kwa Kumbuyo Kumbuyo Kumayambira - Tsambani Kutalika Kwambiri

Yendetsani msinkhu wa msana mwa kutembenuzira mutu wanu kumbali imodzi (ndiyeno ina.)

_{Chitsime:
Hage, M. (2005). Bukhu Lobwerera Kumbuyo. Atlanta, Ga. Peachtree Ofalitsa.}

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Kubwezeretsa Kwambiri ndi Kugona - Kumayambiriro kwa Kumayambiriro Kumbuyo Zochitika - Kutengeka Kwambiri

Pano pali masewera olimbitsa thupi oyambirira - otengedwa ku yoga cobra pose - zomwe zingathandize kusintha zizindikiro zokhudzana ndi mavuto a disc.

Mofanana ndi yoga Cobra pose, kufalikira kumbuyoko kumachepetsa kutalika msana ndipo kumathandiza kuthana ndi vuto lopotoka kwambiri kumbuyo komwe kumatchedwa kyphosis . Ndichonso malo omwe anthu ambiri omwe amakumana ndi nkhani zachinsinsi amapeza mpumulo.

Izi zikutanthauza kuti izi sizingakhale bwino ngati muli ndi vuto limodzi , spondylolysis , nyamakazi ya msana, stinosis ndi zinthu zofanana, chifukwa zimayambitsa zokhumudwitsa zomwe zilipo kale.

Pamene mukugona m'mimba mwanu, bwerani pamabedi anu. Sungani zitsulo zanu pansi ndikuziika pansi pamapewa anu. Pezani mapewa anu momwe mungathere. Kenako, ingopanikizani pang'ono. Sungani kayendetsedwe ka malo opanda zopweteka - musapite mpaka kumverera "kink" kumbuyo kwanu. Khalani pamwamba apo kwa masekondi angapo ndipo pang'onopang'ono mubwere ndikupumula. Bwerezaninso katatu.

_{Chitsime:
Hage, M. (2005). Bukhu Lobwerera Kumbuyo. Atlanta, Ga. Peachtree Ofalitsa.}

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Kumayambiriro kwa Mmawa Kumbuyo Kumatambasula - Phatikizani Zida Zanu Kumalo Otsetsereka

Kenaka pitani kumbuyo kwanu. Mudzatalikitsa msana wanu koma nthawi ino, manja ndi mapewa anu adzakuthandizani. Sungani manja anu mpaka atapanga "V" mawonekedwe. Fikirani ndi manja anu ndikukumana. Khazikani mtima pansi.

Yesani izi, yonjezerani zomwe mukukoka kuchokera pamimba mwanu. Izi zikhoza kuchititsa kuti msanawo ukhale wotambasula kwambiri. Muyiyiyi, manja anu ndi-mwa njira yolumikizana - nthiti zanu, adzatambasula kayendetsedwe kotsutsana ndi mapepala anu - njira yabwino yowonjezeramo kutambasula m'chiuno mwanu ndi kumbuyo kwanu.

Kusiyanasiyana komwe Kugwiritsira Ntchito

Mphamvu yanu ingaganizire kuika tchuthi kakang'ono kapena kotchingira pansi pamsana wanu kuti muthandizidwe. Ngati mapewa anu kapena minofu yanu ndi yolimba, kapena ngati mapepala anu akuyenda mochepa, mukhoza kuyendetsa malowa. Khalani otsimikiza kuti mutha kukhala ndi mwayi wabwino. (Onani chithunzi pamwambapa.)

Mukhozanso kusintha malo mwa kuika miyendo yayikulu pansi pa mawondo anu, kotero kuti mawondo anu ndi mchiuno zithandizidwe mu malo osinthasintha. Kusiyana kwina ndiko kugona pansi, kugwada, ndikuika miyendo yanu pamtunda kuti muthandizidwe.

_{Chitsime:
Hage, M. (2005). Bukhu Lobwerera Kumbuyo. Atlanta, Ga. Peachtree Ofalitsa.}