Momwe Mungapezere Mpumulo ku Zowawa Zobwerera Kumbuyo Mofulumira

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Kupweteka kwakumbuyo kumakhala mavuto omwe amapezeka kwambiri pakati pa akuluakulu ^[1] . Malinga ndi National Institute of Neurological Disorders and Stroke, pafupifupi 80% ya achikulire amadwala kupweteka kwa msana nthawi ina m'miyoyo yawo. Nkhaniyi ikudziwitsani momwe mungapezere mpumulo ku ululu wam'munsi mwachangu.

Kupweteka kwakumbuyo kwakam'munsi kumakhala kwamitundu itatu - yovuta, yaying'ono komanso yayitali. Ngati kupweteka kumatenga masiku angapo mpaka masabata angapo, ndi mtundu wovuta. Ngati imatha masabata 4-12, ndiye kuti ndiyopanda tanthauzo. Ngati kupweteka kumatenga masabata opitilira 12, ndiye kuti ndikumva kuwawa kwakanthawi kochepa.

Pali zifukwa zingapo zomwe zimapangitsa kuti kupweteka kwakumbuyo kumveke. Itha kuyamba chifukwa cha vuto la msana, lumbar stenosis, sciatica, disc disc ndi zifukwa zina zambiri ^[ziwiri] .

Kupweteka kwakumbuyo kwakanthawi kumathandizidwa ndimankhwala othetsa ululu. Koma zikafika pakumva kupweteka kwakumbuyo kwakanthawi, tikulimbikitsidwa kuti ukaonane ndi dokotala. Komabe, mosasamala kanthu za mtundu wa ululu wammbuyo pano pali njira zina zochepetsera kupweteka kwakumbuyo.

Momwe Mungapezere Mpumulo ku Zowawa Zobwerera Kumbuyo

1. Chitani masewera olimbitsa thupi

Kulimbitsa thupi lanu ndikulimbitsa thupi mopepuka kumachepetsa mphamvu ya kupweteka kwakumbuyo. Masewera olimbitsa thupi opepuka kupweteka kwakumbuyo amathandizira kulimbitsa msana, m'mimba ndi minofu yamiyendo komanso kuthandizanso kuthandizira msana wanu ndikuthana ndi kupsinjika kwa minofu ndi mafupa. Malinga ndi kafukufuku, masewera olimbitsa thupi othamangitsa kupweteka kwakumbuyo kumachulukitsa michere ndi magazi kutuluka kumatenda ofiira kumbuyo, potero amathandizira kuchiritsa mwachangu ndikuchepetsa kuuma kumbuyo ^[3] .

2. Chepetsani kupumula kwanu

Chepetsani kupumula kwa bedi lanu kwakanthawi kochepa chifukwa kugona pansi kwa nthawi yayitali kumatha kukulitsa ululu wammbuyo ^[4] . Mutha kupumula kwa maola ochepa mukamamva kupweteka kwakumbuyo. Mukamapuma, pewani mavuto kumbuyo kwanu poika pilo pakati pa mawondo anu mukamagona mbali imodzi. Mukagona chagada, ikani mapilo pansi pa maondo anu, komanso m'chiuno mwanu, mukamagona pamimba. Mwanjira iyi, mupeza mpumulo ku ululu wammbuyo mwachilengedwe.

3. Khalani ndi kaimidwe kabwino

Kukhazikika kolakwika kumatha kubweretsa mavuto amsana. Mwachitsanzo, kukhala nthawi yayitali kapena kugona pansi pamaso pa kompyuta kumatha kusokoneza minofu yakumbuyo ndipo izi zimatha kubweretsa kupweteka kwakumbuyo ^[5] . Kupsinjika kwa kusakhazikika bwino kumatha kusintha mawonekedwe amtundu wa msana. Izi zimawonjezera kuthekera kwa mitsempha yamagazi ndi mitsempha, mavuto a minofu, ma disc ndi malo. Kukhala ndi mawonekedwe abwino kumawerengedwa kuti ndi imodzi mwanjira zabwino kwambiri zochepetsera kupweteka kwakumbuyo.

4. Mankhwala otentha ndi ozizira

Kuyika mapaketi otentha ndi ozizira mosiyana kumbuyo kudzapereka mpumulo ku ululu wammbuyo ^[6] . Ikani kutentha kwa mphindi 15 mpaka 20 nthawi imodzi, monga mapaketi otentha, malo osambira otentha ndi mvula yotentha. Komanso, ikani mapaketi ozizira, chifukwa amachepetsa kutupa m'munsi msana.

5. Limbitsani minofu yanu yapakatikati

Kulimbitsa minofu yam'mimba kumathandiza kuchepetsa kupweteka kwa msana. Izi zimachepetsa kupsinjika kwa minofu ya kumbuyo ndipo chifukwa chake, kumachepetsa chiopsezo cha kuwonongeka kwa minofu ndikung'ambika. Kulimbitsa minofu yanu yamkati kumatha kuthandizira kuti muchepetse ululu wammbuyo.

6. Onjezani kusinthasintha

Mukuganiza momwe mungachepetsere kupweteka kwakumbuyo? Lonjezerani kusinthasintha kwanu, kuti katundu azikhala ofanana mthupi lonse. Zochita zolimbitsa ndi kusanjanitsa zithandizira kukulitsa kusinthasintha ndikuchepetsa kupsinjika kwa minofu yam'mbuyo ^[7] . Zina mwazochita zolimbitsa thupi ndikutambasula kwa mphiri, kupumula, ma piriformis okhala pansi, ndi zina zambiri.

7. Mugone bwino

Kugona malo olakwika kapena matiresi oyipa kumatha kukulitsa kupweteka kwanu kwakumbuyo. Onetsetsani kuti msana wanu ukugona bwino mukamagona ^[8] . Njira yabwino yochitira izi ndikuyika pilo pansi pa mawondo anu ndikuwongola msana wanu. Mtsamirowo ndi wofunika, chifukwa umathandiza kuti mphombayo ubwerere kumbuyo kwako.

8. Lekani kusuta

Kodi mumadziwa kuti kusuta kumabweretsa kupweteka kwa msana? Izi ndichifukwa choti, ili ndi chida chotchedwa chikonga chomwe chimachepetsa mitsempha yaying'ono yam'magazi ndikuchepetsa kuthamanga kwa magazi kumatumba ofewa ndi minofu, komanso kulepheretsa magazi kuyenda kumbuyo ^[9] .

9. Valani nsapato zabwino

Pewani kuvala nsapato zokhala ndi nsapato zazitali kapena nsapato zomwe sizikukwanira bwino chifukwa zimapweteka msana ndi minofu ya mwendo yomwe imakulitsanso kupweteka kwakumbuyo. Malinga ndi International Journal of Scientific Study, kuvala nsapato zazitali kumabweretsa kupweteka kwakumbuyo ^[10] .

Nthawi Yoyenera Kuonana ndi Dotolo

• Ngati mukumva kupweteka kwakumbuyo komwe kumapweteka ngakhale mutagona.

• Kutaya mphamvu pa chikhodzodzo

• Kukhala ndi vuto poyimirira kapena poyenda

• Kumva kufooka komanso kufooka m'miyendo

1. [1]Ganesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Kukula ndi Zowopsa Zazowawa Zobwerera Kumbuyo mu 1,355 Achinyamata Achikulire: Phunziro Loyenda Pakati. Magazini a msana waku Asia, 11 (4), 610-617.
2. [ziwiri]Shemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Kodi gwero lakumva kupweteka kwakumbuyo limachokera kuti? .Journal of craniovertebral junction & spine, 4 (1), 21-24.
3. [3]Gordon, R., & Bloxham, S. (2016). Kuwunika Mwadongosolo Zotsatira Zakuchita Zolimbitsa Thupi ndi Kuchita Thupi Pazomwe Sizili Zodziwika Kwambiri Zowawa Zobwerera Kumbuyo. Healthcare (Basel, Switzerland), 4 (2), 22.
4. [4]Wilkes M. S. (2000). Kupweteka kwakumbuyo kosatha: kodi kupumula pabedi kumathandiza? Magazini azachipatala aku Western, 172 (2), 121.
5. [5]Lis, A. M., Wakuda, K. M., Korn, H., & Nordin, M. (2006). Mgwirizano wapakati pokhala ndi LBP yogwira ntchito. Magazini a ku Europe: kutulutsa kovomerezeka kwa European Spine Society, European Spinal Deformity Society, ndi European Section ya Cervical Spine Research Society, 16 (2), 283-298.
6. [6]Dehghan, M., & Farahbod, F. (2014). Kuchita bwino kwa thermotherapy ndi cryotherapy pothandiza kupweteka kwa odwala omwe ali ndi ululu wopweteka kwambiri, kafukufuku wamankhwala.Journal of research and diagnostic research: JCDR, 8 (9), LC01-LC4.
7. [7]Bae, H. I., Kim, D. Y., & Sung, Y. H. (2017). Zotsatira zakukhazikika komwe kumagwiritsa ntchito cholemetsa kwa odwala opweteka kwambiri omwe amafupikitsidwa kwambiri fascia lata. Journal yokhudzana ndi zolimbitsa thupi, 13 (2), 227-231.
8. [8]Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Zotsatira zakugona pakumva kupweteka kwa msana mwa okalamba mwakuthupi: Kafukufuku woyendetsa bwino Ntchito, 53 (2), 235-240.
9. [9]Pezani nkhaniyi pa intaneti Alkherayf, F., & Agbi, C. (2009). Kusuta ndudu komanso kupweteka kwa msana pakati pa anthu akuluakulu.Clinical & Investigative Medicine, 32 (5), 360-367.
10. [10]Kumar NV, Prasanna C, Sundar VS, Venkatesan A. Zovala Zapamwamba Zapazi Zimayambitsa Ululu wa Chisoni ndi Kubwerera Kumbuyo: Nthano Kapena Zoona? Int J Sci Stud 20153 (8): 101-104.

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