Pafupifupi aliyense amakumana ndi ululu wopweteka nthawi ndi nthawi. Malingana ndi chipatala cha Mayo, kupweteka kwa mmbuyo ndi chimodzi mwa zifukwa zomwe anthu amapereka chifukwa chosowa ntchito. Ichi ndi chimodzi mwa zifukwa zofala kwambiri pa ulendo wa dokotala.
Pali zifukwa zambiri zomwe zimayambitsa kupweteka kwa m'mimba, koma zina zomwe zimatchulidwa nthawi zambiri zimaphatikizapo kukhala osauka, kukhala ndi nthawi yambiri, njira zowonongeka zolakwika, ngozi, ndi mavuto odzidzimutsa.
Minofu ndi mitsempha ya kumbuyo kumathandiza kuthandizira msana ndi kulola kuyenda kosavuta, kwamphamvu pa ntchito. Ngati minofu imeneyi ndi yofooka, yofupikitsidwa kapena yotopa, kayendetsedwe ka mphamvu kamodzi kamangokhalira kuvulaza.
Kumva kupweteka kwapakhosi kumatha kutetezedwa pogwiritsira ntchito mawonekedwe abwino a thupi, kuwongolera bwino, kudzuka ndi kusuntha kawirikawiri, ndikuchita zochitika zina zofunika kumbuyo komanso zolimbikitsa kwambiri. Thandizo lachilengedwe ndi chithandizo chowongolera kunyumba ndizo njira yabwino kwambiri yothetsera mazunzo a m'mbuyo.
Kubwereza Kwambiri Kupweteka Kwambiri
Njira yabwino yothetsera kupweteka kumbuyo ndiko kukhazikitsa moyo wathanzi womwe umateteza msana komanso minofu kukhala yolimba komanso yosintha. Nazi malingaliro angapo kuti muteteze ku ululu wakupweteka.
Sungani Zambiri
Kukhazikika kwambiri kungapweteke thanzi lanu, choncho khalani ndi kusuntha kwa mphindi zingapo ola lililonse. Malingana ndi kafukufuku wochulukirapo, kukhala kwa nthawi yaitali kumayambitsa minofu ya m'munsi kutseka, yomwe ili ndi zotsatira zovulaza zaumoyo, kuphatikizapo kuchepa kwa kagayidwe ka shuga, kuwonjezeka kwa chiwindi cha shuga, kunenepa kwambiri, ndi matenda a mtima.
Choncho, nyamuka ndikuchita masewera ochepa kapena kuyenda mozungulira kwa mphindi zingapo ola lililonse.
Khalani Wokwanira
Kuchita masewera olimbitsa thupi kumbuyo kumathandiza kukhalabe ndi ubwino wabwino, mawonekedwe a thupi, ndi kusinthasintha. Ndikofunika kukumbukira kuti cholinga chowongolera ndikukulitsa ndi kusunga kayendetsedwe ka kayendetsedwe kake kozungulira.
Ponena za msana, othamanga ambiri amafunika kuyenda bwino ndikuyenda mu thoko la thora (kumtunda kwakumbuyo), pomwe mphalapala umakhala wolimba kwambiri.
Ngakhale kutayika kwa mtundu uliwonse kungakhale kokondweretsa pambuyo pochita masewera olimbitsa thupi kapena atatha kukhala nthawi yayitali, phindu lenileni la kachitidwe kakang'ono kakutambasula ndikuti zingathandize kukhala ndi kayendetsedwe koyenera kozungulira kuzungulira. Zimathandizanso kwambiri ngati kutambasulira ndi kutulutsa minofu yolimba kumayendera limodzi ndi kulimbikitsa ndi kulimbikitsa ofooka, monga momwe tafotokozera kumapeto, kutsatsa ntchito.
Pezani Zotamanda Zanu
Ngati mumakhala maulendo ataliatali, mutha kukhala otupa, ofooka, ndi otchinga. Kusiyana kwamtundu umenewu ndi chifukwa china anthu ena amayamba kupweteka kwambiri. Kuwonjezera pa kuwuka mobwerezabwereza kuti mutseke minofu ya thupi la pansi, kuchita mwambo wodzitetezera mwachindunji kumathandiza kuwombera bwino kumbuyo kwanu ndi kuchepetsa kusalinganika komwe kumakhala chifukwa cha kukhala kwa nthawi yaitali. Ndichizoloŵezi chabwino kwa othamanga kuti aziphatikizidwa ndi kutentha kotero kuti minofu yamphamvu kwambiri mu thupi ikhoza kuyaka bwino pazochita zolimbitsa thupi.
Limbikitsani Bwino Ndiponso Zovuta
Kuchita zinthu zosavuta kumbuyo komanso kulimbitsa thupi kumakuthandizani kukhala ndi mawonekedwe olimbitsa thupi mwa kulimbitsa minofu yomwe imapereka chithandizo ndi kukhazikika kwa msana.
Zina mwazothandiza kwambiri ndi zosavomerezedwa kumbuyo kumbuyo zimaphatikizapo zochitika zolimbitsa mlatho, ntchito yopititsa patsogolo kumbuyo, ndi mkono ndi kupititsa patsogolo mwendo.
Gwiritsani ntchito Zamkatimu Abdominis (TVA)
Mitsempha ya m'mimba ya abdominis (TVA) ndi mnofu wa m'mimba minofu ndi imodzi mwa mitsempha yolimbitsa thupi. TVA yofooka nthawi zambiri imakhudzana ndi ululu wochepa, koma zochitika zosavuta zomwe zingathandize kulimbitsa minofu imeneyi.
Mangani Mphamvu Yowonjezereka
Pali umboni wina wakuti kumanga mphamvu zonse ndi pulogalamu yolimbitsa thupi kungathandize kuchepetsa ululu wammbuyo.
Kafukufuku wina wofalitsidwa mu Journal of Strength and Conditioning anafotokoza kuti kuphunzitsa mphamvu kumathandiza kwambiri kuchepetsa kupweteka kwa msana komanso kumapangitsa kuti odwala azigwira bwino ntchito kusiyana ndi kuchita masewera olimbitsa thupi. Pulogalamu yophunzirira imagwiritsa ntchito zovuta zolimbitsa thupi.
Zotsatira
Bakl, Elin, et. al. "Kodi ife tikuyang'anizana ndi chikhalidwe chatsopano cha kusagwira ntchito?" Br J Sports Med, 4 February 2010, do: 10.1136 / bjsm.2009.067702
Ian Shrier MD, Ph.D. ndi Kav Gossal MD. Zopeka ndi Choonadi Chotseguka: Malingaliro Amodzi pa Zomwe Zathanzi Labwino, Dokotala ndi Sportsmedicine, VOL 28, # 8, August 2000
Kell, R; Asmundson, G. A Kuyerekeza kwa Mawonekedwe Awiri A Mapulogalamu Othandizira Kukhazikitsa Zochitika Pakati pa Ulamuliro wa Chronic Nonspecific Pafupipafupi. Journal of Strength & Conditioning Research. 23 (2): 513-523, March 2009.
Nicholas Institute of Sports Medicine ndi Athletic Trauma, Low Back Pain ndi Lumbar Stabilization Zochita, [http://www.nismat.org/ptcor/lbp].
Chithandizo cha Odwala ndi Kugwiritsa Ntchito Nyamayi, University of Maryland Medical Center. [umm.edu/programs/spine/health/guides/anatomy-and-function].