Ngati muli ndi ululu wopweteka kwambiri kapena sciatica, wodwala wanu wodwalayo adzayesa matenda anu ndipo adziwonetseni zochitika kuti muthe kuyenda bwino ndi kuchepetsa ululu wanu.
Kupweteka kwa m'mbuyo kumakhudza pafupifupi aliyense pa nthawi ina. Kafukufuku amasonyeza kuti kudziwika bwino ndi kuchita masewera olimbitsa thupi ndi zinthu ziwiri zofunika kwambiri zomwe mungachite kuti muchepetse kupweteka kwa m'mbuyo.
Mwa kusunga malo abwino ndi kuyenda bwino ndi kumbuyo kwanu kumbuyo, mungathandizenso kuchepetsa kupweteka kwakumbuyo kosachitika.
Kumbukirani, ngati muli ndi kupweteka kwapweteka komwe kumapangitsa kuti masabata angapo kapena omwe amalepheretsa kuti muzichita bwino, pitani kwa dokotala wanu, wodwalayo , kapena wothandizira zaumoyo. Wodwala wanu wathanzi akhoza kufufuza momwe mungakhalire ndi kuwonetsa machitidwe abwino ndi chithandizo cha matenda anu.
Pano pali zochitika zingapo zosavuta kuziyesa, koma fufuzani ndi dokotala musanayambe kukhala otsimikiza kuti zolimbitsa thupi ziri zotetezeka pa chikhalidwe chanu:
- Zolakwika zowoneka : Ingogona m'mimba mwako ndi kupumula. Khala pamalo amenewa kwa mphindi 1-2 ndikupuma pang'onopang'ono. Pambuyo pa mphindi zingapo pompano, pitirizani kuchita zochitika zotsatirazi.
- Zomwe zingayambitse : Pamene uli m'mimba mwako, yendetsa pamakutu ako. Khalani pamalo amenewa kwa mphindi 1-2 ndikupuma pang'onopang'ono mozama mu malo awa. Pamene malowa akukhala omasuka, pitani ku ntchito yotsatira.
- Zokakamiza : Pamene uli m'mimba mwako, ikani manja anu pansi pansi pamapewa anu, ngati mukufuna kuyamba kukankha. Pewani mapewa anu ndipo mulole m'chiuno chanu ndi kumbuyo kwanu kuti mukhale osangalala. Chiuno chanu chiyenera kukhalabe chokumana ndi pansi pamene mukukankhira. Gwirani malo otsiriza kwa masekondi 1-2 ndikubwerera kwathunthu kumalo oyambira. Pangani mobwerezabwereza 10. Zochita masewera a bonasi: Zowonjezera Zikulimbikitsana ndi malo a Hips Off .
- Kuthamanga kwapiritsi : Pamene wagona kumbuyo kwanu, pezani pakhosi lanu kumbuyo ndikukankhira pansi kumbuyo kwanu pansi. Muyenera kumverera minofu yanu ya m'mimba ndi nsomba pamene mukuchita izi. Gwirani malo kwa 1-2 masekondi, ndipo pang'onopang'ono mupumire ku malo oyambira. Pangani mobwerezabwereza 10.
- Kupindika kwapamwamba : Zochitika zina, monga momwe zimakhalira m'mimba , zimafuna kupindika, kapena kupita patsogolo, kuti zikhale bwino. Njira yowonjezera yopititsa patsogolo lumbar flxion ndi kuyamba supine, kenako ndikuyendayenda kuti ukhale pansi ndipo pang'onopang'ono ndikuyima.
Kumbukirani kuti chifukwa chofala kwambiri cha kupweteka kwa kupweteka kwapweteka ndiko kusakhala bwino. Ndikofunika kwambiri kukhala ndi malo abwino ngati mukudwala ululu. Gwiritsani ntchito chotopa chaching'ono kapena thaulo muzitsulo kochepa kuti muthandize kuthandizira msana wanu mutakhala pansi. Kusunga malo abwino ndi njira yabwino yopezera kupwetekedwa kochepa mmbuyo mtsogolo.
Kuzindikiritsa chithunzichi kungathandizenso pochita masewero olimbitsa thupi kapena kugwiritsa ntchito zipangizo zamakono monga TruPosture Smart Shirt. Pophunzira kupeza ndi kusunga malo abwino, mukhoza kuchepetsa kupanikizika kumbuyo kwanu ndipo mungapewe kupweteka kumbuyo.
Zochita izi ziyenera kuchitidwa katatu kapena kanayi patsiku pamene mukukumana ndi ululu wakupweteka kwambiri.
Onetsetsani kuti muyang'ane zizindikiro zanu mukamachita masewera olimbitsa thupi, ndipo imani ngati mukumva kupweteka kwa ululu. Ngati muli ndi ululu wa m'mapazi kuchokera kumbuyo kwanu, yang'anani pa centralization phenonemon ; Ichi ndi chizindikiro chabwino kuti mukuchita masewera olimbitsa thupi ngati muli ndi chisoni, chitani zozizwitsa kamodzi patsiku kuti muthandize kukhalabe ndi msana wathanzi komanso kuti muteteze ululu wammbuyo.
Ngati mukukumva ululu wopweteka kwambiri, ndondomeko yodzikonda yokonzekera ululu ndi kubwezeretsa kuyenda n'kofunikira. Mwa kusunga msana wanu wamtendere ndi wolimba komanso mwa kukhala ndi moyo wabwino, mungathe kubwerera mwamsanga kuntchito zanu zachikhalidwe ndi moyo wanu.
> Chitsime:
> Makedo, LG, etal. Mmene Maulamuliro Amagwiritsira Ntchito Zochita Zotsutsana ndi Ntchito Zogwira Ntchito Odwala Odwala Amene Ali ndi Matenda Ovuta Kwambiri Omwe Amabwerera M'mbuyo: Mayesero Oletsedwa Okhazikika. Thandizo la Thupi Mar 2012, 92 (3) 363-377.