Kupweteka kumbuyo kumakhala kofala-pafupifupi 80 peresenti ya anthu onse adzaziwona pa nthawi ina m'miyoyo yawo. Ndipo kuchigwirizanitsa icho, mwina palimodzi, kungakhoze kubwera mwa mtengo wapatali. Kupita kukawona wodwala mmodzi kapena ambiri pa msana wanu nthawi zambiri amachititsa mankhwala ambiri omwe amakhudzana ndi mtengo wapamwamba. Komanso, kupweteka kumbuyo kungayambitse kulemala kapena kutaya nthawi ya ntchito, ndipo kungayambitse moyo wanu.
Ndizomveka kuti, kupeŵa kupweteka kumbuyo kumene mungapeze njira yabwino yothetsera vutoli. Analangizidwa njira zowonjezera izi: Funsani anthu 10 momwe angaperekerere msana m'mphuno , ndipo mudzaphunzira njira khumi zosiyana.
Pofuna kukuthandizani kusiyanitsa tirigu ndi mankhusu, tiyeni tione zomwe sitiyenera kuchita poyesera kupewa kupweteka kumbuyo. Pamene mukuwerenga, kumbukirani kuti pali zochepa zochepa pachitetezo cha kupweteka kwa khosi ndi kumbuyo kusiyana ndi chithandizo cha mankhwala, choncho tifunika kufufuza zambiri zokhudza kupewa ndi deta yomwe ili kunja uko.
1. Mabatani Kumbuyo
Ngakhale ogwira ntchito ambiri amagwiritsa ntchito lamba wambuyo, ndipo othandizira ambiri amawalimbikitsa iwo mokwanira kuti asunge thunthu kapena kukhala ngati chikumbutso kuti akhalebe mawonekedwe abwino, Centers for Disease Control (CDC) akufuna kuti muzindikire kuti umboni wa sayansi siuli kuthandizira pogwiritsa ntchito lamba wambuyo kuti muteteze ululu wammbuyo.
Pofuna kutsimikiza mtima, National Institute for Occupational Safety and Health (NIOSH), yomwe ndi gawo la CDC, idasanthula maphunziro ochepa omwe alipo pa mutuwo. Maphunzirowa anayang'ana pa mgwirizano pakati pa kugwiritsira ntchito mabotolo kumbuyo kuntchito ndi kuvulala kwa malo ogwira ntchito. Anayang'ananso momwe mabotolo am'mbuyo amachitira akamakhudzidwa ndi msana.
NIOSH akuti chifukwa chakuti kafukufuku wochulukirapo wapita kale wakhala akukhudza Zomwe zimayambitsa kupweteka mmbuyo m'malo mozizira kuntchito, chifukwa chake deta imadziwitsa kwambiri chisankho chawo kuti asamapereke mabotolo kumbuyo pofuna kupewa chovulaza.
Kuwonjezera pa kuchepetsa kuvulaza, pali zifukwa zambiri zomwe anthu amagwiritsira ntchito mabotolo (omwe amatchedwanso "mimba yamimba" kapena "zothandizira kumbuyo") ndi awa:
- Kuchepetsa katundu pa msana pakuyesera. Ngakhale kuti maphunziro ambiri a NIOSH ankawunika analidi zokhudzana ndi kutsegula, umboni wakuti kunyamula kunachepetsedwa mwa kuvala lamba wammbuyo basi panalibe. CDC imanena kuti, paliponse, pali umboni wochepa wosonyeza kuti ndizotheka kuti chipangizo monga beleni kumbuyo chingachepetse katundu.
- Kulepheretsa kutsogolo kwachitsulo (chomwe chimadziwika kuti chimachitika chifukwa cha disc ndi kuvulala kwina). Pamene tikukamba za kukweza, tiyeni tiyankhule za momwe ikuwonjezerekera pamene mukuwerama patsogolo. CDC imati ngati chochita cha mkanjo wam'mbuyomu chinali kutsekereza kupita patsogolo, zikhoza kuthandiza kuchepetsa chiopsezo cha kuvulala . Pamene zikutembenuka, komabe, mabotolo obwerera amakhala bwino kwambiri poletsa kumbali ndi kumangokhalira kupotoza kusiyana ndi kuyendetsa patsogolo.
2. Zovala Zovala ndi / kapena Orthotics
Anthu ena amakhulupirira kuti ziwalo zapansi kapena ma insoles amachepetsa chiopsezo chokhala ndi ululu wosachepera wam'mimba (komanso akhoza kukhala mankhwala othandiza).
Pachifukwa ichi ndi zifukwa zina, iwo ndi njira yotchuka kwambiri. Koma umboni wokwanira wogwiritsira ntchito sunakhazikitsidwe, malinga ndi ndondomeko yowonongeka ya 2014 yotuluka mu nyuzipepala ya BMC Musculoskeletal Disorders. Mofananamo, iwo akupitiriza kukhala bizinesi yaikulu.
3. Magnet
Magnet amachitidwa ngati opanga machiritso ndi akatswiri ambiri omwe amati amadzetsa mavuto, nkhawa, nyamakazi ndi zina zambiri. Choncho, iwo amapanga makampani ochulukitsa mabiliyoni mabiliyoni ambiri. Koma kodi maginito amathandizadi popewera (kapena relieving) ululu wammbuyo?
Ndondomeko yovomerezeka ya 2005 yomwe inafalitsidwa mu Journal of Alternative and Complimentary Medicine inapereka kuti magetsi akhoza kugwira nawo ntchito yopumula.
Izi zinati, ndondomeko yowonongeka ndi kuwonetseratu mchitidwe zaka ziwiri pambuyo pake ndipo inafalitsidwa ku Canadian Medical Association Journal sinapeze umboni wothandizira kugwiritsa ntchito magetsi amphamvu pofuna kupweteka, choncho sanawalangize.
Magnet ndi CAM therapy (mankhwala othandizira komanso othandizira ena). AHRQ imati nthawi zambiri, mankhwala amtundu wa CAM amagwira ntchito mwamsanga komanso / kapena kwa kanthaŵi kochepa chithandizocho chitaperekedwa, koma nthawi zambiri amatha kufa.
4. Kutseka Kusunthira Pogwiritsa Ntchito Mantha
Njira imodzi yopewera kupweteka kumbuyo ndiko kusiya kusuntha kwathunthu, kapena pafupifupi palimodzi. Izi zimachitika chifukwa choopa kupweteka ndipo zimatchulidwa moyenera kuteteza njira. Ngakhale akatswiri poyamba ankakhulupirira kuti kupuma kwa bedi ndi mankhwala abwino chifukwa cha kumbuyo kolakwika, posachedwa malangizowa asintha kuti asinthe ntchitoyo mpaka pamene inu mulibe ululu koma simusiya ntchito kwathunthu. Kusunthika ndi kuchita masewera olimbitsa thupi kungakhale kolimbikitsanso msana ndipo ndi njira imodzi yabwino yothetsera ndi kupweteka khosi ndi kupweteka kumbuyo.
Pamene Mutawapeza Ululu Wachiyambi
Ngati mutenga ululu, uthenga wabwino ndi wakuti muli ndi mwayi wokwanira wochira masabata makumi asanu okha, ndipo mwina simungachite chilichonse kuti mupite kumeneko. Koma malinga ndi kafukufuku wofalitsidwa mu magazini ya British Medical Journal ya June 2014, izi zimakuchititsani kuti mukhale ndi mwayi wokhala ndi pang'onopang'ono, wovuta kwambiri komanso kuwonjezeka kwa zizindikiro za nthawi yaitali. Phunziroli limanenanso kuti kwa anthu omwe ali ndi ululu wosachiritsika, kafukufuku wakhala akuwonetsa kuti mankhwala sagwiritsidwa ntchito kawirikawiri pobwezeretsani ku chikhalidwe chopweteka komanso / kapena chopatsa thanzi.
Choncho ngati simukufuna kukumana ndi kupweteka kwa nthawi yayitali komanso yowonjezera, kulemala, ndi kusokoneza moyo wanu ndi moyo wanu, kupeza njira yothetsera kupweteka kumbuyo ndikofunikira. Ndipo njira yabwino ndikuthamangira thupi lanu. Inde, zolimbitsa thupi. Palibe choloweza mmalo mwa kugwira ntchito minofu yanu, kumbuyo, ndi minofu ngati kulepheretsa (ndi / kapena kuchiza ululu wobwerera ndi cholinga chanu.)
Malangizo ena ndi awa:
- Kutaya thupi kapena kukhala ndi kulemera kwabwino kapena kuchepa thupi
- Pitani kaimidwe kabwino, ndipo imani kapena khalani maso molunjika kawirikawiri. Mukayenera kukweza zinthu kuchokera pansi, gwiritsani ntchito mawonekedwe abwino a thupi (kapena opanda lamba wambuyo) mwa kuguguda, mawondo, ndi maikola m'malo mozungulira pa msana. Ndipo, ndithudi, pewani kunyamula kolemera pamene mungathe.
- Tambani minofu yanu m'chiuno. Simudziwa! Kupweteka kwa msana kwanu kungapangidwe ndi mphindi yochepa!
Zotsatira :
Chuter V., Spink M., Searle A., Ho A. BMC Musculoskelet Disord. April 2014. Kupezeka: June 2016. Kupambana kwa nsapato zothandizira kupewa ndi kupweteka kwa kupweteka kwapweteka: kuyang'anitsitsa ndondomeko ndi kusanthula mayesero olamulidwa mosavuta. http://www.ncbi.nlm.nih.gov/pubmed/24775807
Eccles N. Kupenda kofunikira kwa mayesero osinthika omwe amayendetsedwa ndi magetsi amphamvu kuti athandize kupweteka. J Altern Complement Med. June 2005. Kupezeka: June 2016. http://www.ncbi.nlm.nih.gov/pubmed/15992236
Furlan A, Yazdi F, Tsertsvadze A, Ada A, Van, A, Sant Ada A, Ada A, A Ada, A Ada, A Ada, A Ada, A Ada, A Ada, Masabata L, Galipeau J. Othandizira ndi Njira Zochiritsira Zochizira Zomwe Zimabweretsanso Kumbuyo Kwachiwiri II. Umboni Wopereka Umboni / Kufufuza kwa Zipangizo Zamakono 194. (Wokonzedweratu ndi University of Ottawa Zovomerezeka Zozikidwa Pansi pa Mgwirizano Nambala 290-2007-10059-I (EPCIII). AHRQ Kulengeza Na. 10 (11) E007. Rockville, MD: Bungwe la Health Research Research and Quality October 2010.
Steffens D., Maher C., Pereira L., Stevens M., Oliveira V., Chapple M., Teixeira-Salmela L., Hancock M. Kupewa Kwambiri Kumbuyo Kwachisawawa: Kusanthula Mwachidule ndi Kusanthula Meta. JAMA Intern Med. Feb 2016. Anapezeka mu June 2016. http://www.ncbi.nlm.nih.gov/pubmed/26752509
Traeger, A., Moseley, G., Hübscher, M., Lee, H., Skinner, I., Nicholas, M., Henschke, N., Refsauge, K., Blyth, F., Main, C., Hush, J., Pearce, G., McAuley, J. Kupanga maphunziro kuti athetse ululu wopweteka m'mbuyo: pulogalamu yophunzira ya mayesero osayesedwa. BMJ Open. June 2014. Kupezeka: June 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054624/