Dziwani Zomwe Mungachite Kuti Muzitha Kuthetsa Zambiri
Ngati mwakhumudwa ndi kupweteka kwa pakhosi, koma mukudziwa kuti sizokwanira kuti mupite kukaonana ndi dokotala, apa pali zinthu zingapo zomwe mungayesere. Malangizo omwe ali m'nkhaniyi angapangitsenso bwino chithandizo chamankhwala. (Funsani dokotala wanu kapena wothandizira za izi musanayese.)
Tisanati tifike kutero, tchulani mndandanda wa zochitikazi zomwe zingakhale zofunikira m'mawu awa:
- Nkhumba Cricks ndi Kinks
- Kupweteka kwenikweni (chifukwa cha zinthu monga kukweza mabokosi aakulu kapena kupalira ndi / kapena kukumba m'munda wanu.)
- Kuthamanga kwa minofu kumbuyo
Chofunika Chofunika : Ngati ululu wanu kapena zizindikiro zina zimatha kwa sabata kapena kupitirira, ndi nthawi yoti muwone doc. Osati izi zokha, zizindikiro zina zimakhala zofunikira kuti azitha kuchipatala ; Ndi bwino kudziwana ndi iwo kuti muthe kuchitapo panthawi yake.
Ngati mukudabwa kuti ndi mankhwala ati omwe ali abwino kwambiri, kafukufuku amasonyeza kuti mbali zambiri, onse ndi ofanana mofanana.
Lekani Kukhumudwitsa Chinthu Chimene Chimayambitsa Nkhungu Yanu
Pamene muli ndi khosi lopweteka kapena kupweteka kumbuyo pa tsiku lotanganidwa kapena losautsa, n'zosavuta kuiwala momveka bwino - kusiya kuchita zomwe zimaipitsa.
Koma Dr. Santhosh Thomas, DO, katswiri wa zamankhwala ndi wotsogolera wa Westlake Spine Center ku Cleveland Clinic, akuti chinthu choyambirira chochita ndi vuto losavuta kapena lakumutu ndilo zomwe zimachititsa vutoli - kuleka kumachita .
Daniel L. Riddle, PT, PhD, ndi pulofesa ku Virginia Commonwealth University, akuti "crick mu khosi" ingakhale chifukwa cha zinthu monga malo ogona omwe sagwire ntchito kwa inu.
Kotero, ngati mumakonda kuyendayenda, kapena ngati mulibe mphotho muyendo wanu, dziwani kuti mwinamwake mukudzipangitsa kuti mukhale wowawa m'mawa. Kuti musamapsetse khutu lanu pamutu uno, pewani kuti khosi lanu likhale patsogolo.
Zambiri
Yesetsani Kulimbana ndi Kupweteka Kwambiri
Chifuwa cha mankhwala ndizo zoyamba kwa ambiri a ife omwe timalandira ululu wofewa kapena ululu. Nthawi zambiri, mankhwala opweteka kwambiri omwe amatha kupweteka amatha kugwira ntchitoyo. Mlingo wa mankhwala a OTC ndi wochepa kuposa zomwe mungapeze ndi mankhwala osokoneza bongo, ndipo madokotala ambiri amati akuyamba pamenepo.
Mankhwala opweteka a OTC amabwera m'mitundu iwiri - acetaminophen (monga Tylenol) ndi NSAID monga Motrin (ibuprofen) ndi Aleve (naproxen).
NSAIDs imathandizanso kuchepetsa njira yotupa imene imathandiza kuti ululu ukhale wovuta. Mitundu yonse ya OTC ingakhale ndi zotsatira, kotero werengani chizindikiro musanatenge mankhwala aliwonse chifukwa cha ululu wanu wam'mbuyo kapena wa misana.
Zowonjezera: 3 Ngozi Zambiri Zaumoyo Zogwirizana ndi Kutenga Ibuprofen (Malangizo)
Ikani Dzira ku Nkhumba Yanu Kapena Kubwerera
Kugwiritsa ntchito madzi oundana kumalo okhudzidwa kwa maola 48 mpaka 72 mutatha kupweteka kapena kuvulala ndi njira ina yowonetsera kutupa. Kutupa kumayambitsa kupweteka, ndipo, kutayika kosatsekedwa, kungapangitse vuto lalikulu mu khosi kapena mapewa.
Pali njira zingapo zoperekera ayezi, monga momwe madotolo ndi othandizira amatchulira.
Mwachitsanzo, taganizirani njira iyi kuchokera ku American Physical Therapy Association:
- Lembani thumba la pulasitiki ndi ayezi wosweka.
- Ikani thaulo pambali pa khosi lanu lomwe liri ndi kupweteka.
- Ikani chikwama chokonzekera chopangira pa thaulo. Ice kwa mphindi 15 mpaka 20.
- Tenga mphindi 40.
- Bwerezani.
Musagwiritse ntchito ayezi molunjika khungu lanu.
Zowonjezera: Ndiziti Zomwe Zingakhale Bwino Kwake Kapena Kubwezeretsanso Kubwerera: Ice kapena Kutentha?
Ikani Kutentha
Kugwiritsa ntchito kutentha kwa kuvulaza koopsa nthawi zambiri si njira yopitira, ndipo madokotala ambiri amalangiza motsutsa. Izi ndi chifukwa kutentha kumawonjezereka kutupa . Pali zosagwirizana pakati pa akatswiri okhudza izi, koma kawirikawiri, iyi ndi malangizo omwe amaperekedwa.
Pambuyo pa masiku awiri kapena atatu oyambirira, kugwiritsa ntchito kutentha ndimasewera okongola, ndipo kungathandize kuthetsa mitsempha yowumitsa.
Kutentha kuyenera kugwiritsidwa ntchito mofanana kwambiri momwe mvula imakhalapo - kwa mphindi 15 mpaka 20 panthawi, kupatula mphindi 40 pakati pa mankhwala. Zilonda zamoto zomwe zili pamsika zimapereka mpumulo wa minofu yovuta.
Mukhozanso kusinthana pakati pa kutentha ndi ayezi (pambuyo pa masiku awiri kapena atatu oyambirira) kuti mutenge ubwino uliwonse.
Pezani Misala
Dr. Thomas akulimbikitsanso kuti massage ikhale ndi mitsempha ya minofu yomwe imatchedwa "crick m'khosi."
Kwa kupweteka kwapakhosi ndi kupweteka kwapakhosi, misala iyenera kukhala yofatsa kwambiri masiku oyambirira kuti musapangitse zinthu kuipiraipira. Mwinanso mungasankhe kudikirira mpaka nthawi yoyipa yavulalayo yapitirira (maola 72 osachepera.)
Kuchulukitsa kusuntha madzi kumakhala kozungulira, zomwe zingathandize kupewa minofu yowopsya . Pambuyo pa masiku ochepa oyamba, misala ikhoza kuthandizira kuthetsa mavuto ndi ziphuphu mu minofu yanu. Ngati simungakwanitse kupaka minofu pano pali zochepa zimene mungadziyese nokha:
Zambiri
Pitirizani Kugwira Ntchito ...
Zaka zapitazo, madokotala analangiza anthu omwe amamva kupweteka kumbuyo kapena kuvulazidwa kuti ayankhe mosavuta (mwachitsanzo, kupuma kwa kama.)
Posachedwapa, kafukufuku wa zachipatala wasonyeza kuti odwala omwe ali ndi ululu wowawa kwambiri amene amasiya ntchito angakhale ndi ululu kwambiri kuposa omwe sali.
Madokotala ambiri tsopano akulimbikitsabe kukhalabe olimba mkati mwa malire anu opweteka monga njira yabwino kwambiri yothetsera ululu wopweteka kwambiri komanso kuperewera kwa ntchito. Izi zinati, ndemanga ya 2010 yomwe gulu la Cochrane Back linapeza likupeza umboni wochuluka wa malangizowa pamene wapatsidwa kwa anthu omwe ali ndi ululu wopweteka kwambiri (poyerekeza ndi bedi kupuma malangizo.)
Pankhani ya sciatica, ochita kafukufuku sanapeze kusiyana pakati pa kupuma kwa mphasa ndi kukhalabe mwachangu.
Ngati mwakhala mukuyenda pang'ono, mungayesere kugona kumbuyo kwanu ndi mawondo anu ogulidwa ndi miyendo ikutsamira pa mpando kapena bedi kuti muthe kuchepetsa ululu.
... Koma Tengani Njira Yabwino
Pambuyo pa ululu ukuyamba, mwinamwake mumamverera ngati kuteteza dera kwa kanthawi.
Koma molingana ndi kupsinjika kwa ululu wanu, mukhoza kupindula ndi kayendedwe kake kofatsa. Mofanana ndi minofu, kuyendetsa bwino kumathandiza kuchepetsa minofu yambiri yopanda chilema.
Pa nthawiyi, ndikofunika kulemekeza malire a ululu wanu; Siyani ngati zindikirani kutupa kwatsopano kapena kupweteka kwina. (Choyenera, mungagwire ntchito ndi katswiri wodziwa bwino yemwe angathe kusonkhanitsa malo ovulala moyenera komanso moyenera.)
Pambuyo pa nthawi yayitali, mutha kukhala bwino, koma kusunga kayendetsedwe kaulemu kumakhala kofunika kwambiri. Mankhwala atsopano omwe amachitidwa panthawi yowawa ya machiritso ndi ofooka, ndipo amatha kuonongeka mosavuta poyambiranso ntchito kumayambiriro akale, ovuta kwambiri.
Dziwani Pamene Ndi Nthawi Yowona Dokotala
Kuyankhula mwaluso, palibe njira zowonetsera zoti adziwe dokotala ponena za kupweteka kumbuyo kapena kumutu.
Koma molingana ndi Thomas (ndipo monga ndanenera poyamba,) ngati kupweteka kumapitirira kwa sabata kapena kupitilira - ndipo makamaka ngati kusokoneza ntchito yanu ya tsiku ndi tsiku, ndi nthawi yoyang'anitsitsa.
Nthawi zina ululu womwe umaganiza kuti ukhoza kukhala chifukwa cha "crick m'khosi" kapena "kuchepa" kumbuyo kwenikweni ukhoza kuwonetsa chinachake choopsa, monga matenda kapena chifuwa.
Dokotala ali ndi luso lodziwitsa kuti ngati ululu wanu ukuwonetsa vuto lalikulu lomwe silinakhudze mwachindunji ndi ululu. Tomasi akunenanso kuti nthawi zina zikhalidwe monga matenda a msana kapena msana wam'mimba zimatha kufanana ndi zizindikiro za "crick m'khosi" - chifukwa china chowunika.
> Zotsatira:
> Hurwitz. EL, Kupweteka kwa kupweteka kwa khosi: Zopanda zosayenera: zotsatira za mafupa ndi Zaka khumi Zapakati 2000-2010 Ntchito Yogwira Ntchito pa Nkhwete ndi Zovuta Zogwirizana. J Wopanga Physiol Ther. 2009 Feb.
Van der Velde G, Hogg-Johnson S, Bayoumi AM, Cassidy JD, Côté P, Boyle E, Llewellyn-Thomas H, Chan S, Subrata P, Hoving JL, Hurwitz E, Bombardier C, Krahn M. Kuzindikira Chithandizo Chabwino Kwambiri Pakati pa Opaleshoni Yodziwika Nyerere Yopweteka Pamtima: Kusanthula Kusankha. 2008 Feb 15.
> Pulogalamu ya pafoni: Dr. Santhosh Thomas, Wachipatala Westlake Spine Center, Cleveland Clinic. 3/08.
> Nambala Yomvetsera: Daniel Riddle, PT, Ph.D. Pulofesa Virginia Commonwealth University ndi Deputy Deputy Journal Journal of Physical Therapy. 3/08
> Hagen KB, Hilde G, Jamtvedt G, Winnem M. Bed amakhala m'malo opweteka kwambiri omwe amamva ululu komanso sciatica. Cochrane Mndandanda wa Zowonongeka Zosinthika 2004, Nkhani 4. Zojambula. Ayi: CD001254. DOI: 10.1002 / 14651858.CD001254.pub2.
> Dahm, KT, ndi. al. Malangizo Otsalira Pamodzi ndi Malangizo Kuti Azikhala Ogwira Ntchito Yopindulitsa Kwambiri-Kubwerera Kumbuyo ndi Sciatica.Cochrane Database Syst Rev. Jun 2010.
> Kisner, C., Colby, LA Zochita Zolimbitsa Thupi: Maziko ndi Njira. 4th ed. FA Davis Company. Philadelphia. 2002.
> Zimene Mukuyenera Kudziwa Zokhudza Nsapato Pa Intaneti webusaiti ya American Physical Therapy Association.
> Institute for Improved Systems Improvement (ICSI). Kumva ululu wopweteka kwambiri. Bloomington (MN): Institute for Improved Systems Improvement (ICSI); 2006 Sep. 65 p. [Mavesi 124]