Malangizo othandizira mavuto omwe anthu ambiri amagonana nawo
Matenda a kugona kwa anthu omwe ali ndi matenda a nyamakazi amapezeka. Ndipotu, vuto la kugona limakhudza anthu akuluakulu a US $ 10.2 miliyoni okhala ndi nyamakazi, malinga ndi kafukufuku wa 2011 wa National Institute of Arthritis ndi Musculoskeletal ndi Matenda a Khungu. Kafukufukuyu anayerekezera kuti anthu omwe ali ndi matenda a nyamakazi (kapena matenda aliwonse osachiritsika) amakhala osowa katatu ngati anzawo. *
Ndinayankhula ndi a New York City odwala opaleshoni kuti ndipeze malangizo othandiza kugona ndi matenda a nyamakazi ndipo ndinadabwa kuona kuti imodzi mwa malangizowa ingakupulumutseni.
Kugona Mwamtendere
Hagit Rajter, katswiri wa zamankhwala ku Joint Mobility Center ku chipatala cha New York kuti apange opaleshoni yapadera, akuti pamene mugona, mutu wanu uyenera kukhala wogwirizana ndi msana wanu. Akukulangizani kuti muganizire mutu wanu monga chongerezero cha msana wanu. Izi zikutanthawuza kuti simuyenera kuthamangira mutu wanu mopitirira malire, kapena kubwezeretsanso. Kuyika kumbali kumbali kuli kunja, nayenso.
Rajter amachenjeza motsutsana ndi izi chifukwa amanena kuti akhoza kupita kuchilombo cha radiosis ndi / kapena mitsempha ya pinchi. Zizindikiro zingaphatikizepo kupweteka pansi pa chimodzi kapena zida zonse, zofooka, zofooka kapena kugwedeza. (Kachilombo ka radivipathy kamene kamamveka ngati sciatica pa khosi ndi mkono.)
Debbie Turczan, wodwala thupi ndi wophunzitsa yoga, amavomereza.
"Pamene mugona pambali panu, nkofunika kuthandizira khosi ndi mutu kuti msana ukhale wowongoka," akutero.
Mapulogalamu apansi ndi osachepera, Turczan akuti. (Izi zimaphatikizapo mapiko a nthenga omwe amawoneka mophweka.) Chifukwa chake ndi chakuti mtolo umene uli wopepuka kwambiri umakhala pansi pamtunda kuposa msana wanu.
Kumbukirani malingaliro a Rajter (pamwambapa) posunga mutu wanu ngati chongowonjezera msana? Ndi mtsitsi wathyathyathya, sungapezeke.
Turczan amasonyeza kupukutira chopukutira chochepa ndikuchiika pansi pa khosi pamene mukugona pambali panu. Izi zidzakuthandizira kulimbikitsa khosi lanu, ndikulikonza bwino. Pamene tigona pamsana panu, Turczan akuganiza kugwiritsa ntchito thaulo laling'ono pansi pa khosi lanu, chifukwa chomwecho.
Pewani Kugona Pamimba Mwanu
Kodi munayamba mwazindikira kuti pamene munama kapena kugona m'mimba mwanu muyenera kutembenuzira mutu wanu? Ichi ndichifukwa chake Rajter amalimbikitsa motsutsana ndi malo omwe amatha kukhalapo usiku. "Tangoganizirani momwe zingakhalire ngati, patsiku la ntchito yanu, mumayenera kukhala ndi malo omwe khosi lanu linapotoka," Rajter akunena. "Kodi mungathe kupirira khosi lanu ngati maola asanu ndi amodzi okwanira? Zingamve bwanji? Ndiko komwe kugona kumalo amodzi kumakhala pamutu."
Komanso, Turczan amavomereza kuti, " Kugona m'mimba sikoyenera chifukwa munthu amafunika kuti khosi lake liziyendayenda kumbali imodzi kapena ina kuti apume. Kugona ndi khosi lanu kumayenda kwa maola ambiri kungapweteketse ululu wa khosi."
Mitsempha yamatenda a nyamakazi
Pakadza pa mapilo, palibe phindu lovomerezeka kuti tigwiritse ntchito ndalama zambiri.
Ngakhale kuti anthu ena amakhulupirira kuti ayenera kupitilira $ 150 pa chithandizo chochizira, Rajter amakana lingaliro ili ngati losafunika. Mmalo mwake, kumamatira ndi cholinga cha chitonthozo ndi kukhoza kutsanzira mtolo pamtunda wanu, iye akulangiza.
Mfundo zazikulu zokhudzana ndi kusankha mtolo wabwino wa ululu wamatenda wamtima ndi awa:
- Ziyenera kukhala mokwanira kuti zithetse mtunda pakati pa mapewa anu ndi khosi lanu.
- Muyenera kukonza ndikubwezeretsanso mtolo. Izi ndizozigwirizana ndi fomu yanu m'njira yothandizira. Rajter akuwonetsa pansi mapiko a feather.
- Kwa ogona pambali, mtsamiro uyenera kukhala wamtali wokwanira kudzaza malo pakati pa matiresi anu ndi khutu lanu.
Pewani Nkhosa Kugwa ndi Collar
Njira imodzi yosungira khosi lanu moyenera usiku (mwachitsanzo, kusunga mutu wanu monga msinkhu wa msana wanu ndi kupeĊµa kupopera kwambiri, kupindika kapena kupitiriza monga momwe tafotokozera pamwambapa) ndiko kuvala kolala yofewa.
"Mipira yofewa yovala usiku ikhoza kulepheretsa khosi lako kugwa," Rajter akunena. Izi zingathandize kuchepetsa kupweteka kwa m'mawa kapena kuuma. "Kolalayi ndi yabwino kwambiri ngati muli ndi ululu wopweteka wa m'khosi." Lankhulani ndi dokotala ngati mukuganiza kuti izi zingakupangitseni njira yabwino.
* Nambala iyi inali kulingalira kusanakhale kusintha kwa chiwerengero cha zowerengera pa zochitika za chikhalidwe cha anthu ndi zosiyana zina mwazochitikazo.
> Zotsatira:
> Louie GH, Tektonidou MG, Caban-Martinez AJ, Ward MM. Kusokoneza tulo kwa anthu akuluakulu omwe ali ndi nyamakazi: kuchulukitsa, omvera, ndi magulu ang'onoang'ono omwe ali pangozi yaikulu. Deta kuchokera ku 2007 National Health Interview Survey. Mankhwala Osamalira Amagazi (Hoboken). 2011 Feb; 63 (2): 247-60. onetsani: 10.1002 / acr.20362.
> Nambala Yopempha. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Achipatala, Cert. McKenzie Wodwala, Wachikulire Wachipatala Pachipatala, Joint Mobility Center, Chipatala Chochita Opaleshoni Yapadera, New York City. September 2011.
> Imelo Kucheza. Turczan, Debbie, MSPT, Wopanga Thupi ndi aphunzitsi a Yoga. Mzinda wa New York. September 2011.