Maitiro Ekuwana Ruregerero Kubva Kumuzasi Kudzokera Kunorwadza Nokukurumidza

Mazita Akanakisa Evana

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Kunzwa kurwadziwa kwepazasi kwakazove matambudziko akajairika aripo pakati pevakuru ^[1] . Sekureva kweNational Institute of Neurological Disorders uye Stroke, vangangoita makumi masere muzana evakuru vanotambura nemarwadzo ekumusana pasi pane imwe nguva muhupenyu hwavo. Ichi chinyorwa chinokuzivisa iwe nzira yekuwana zororo kubva kumusana wepashure kurwadziwa nekukurumidza.

Kunzwa kurwadziwa kwepazasi kwemhando mitatu - kwakanyanya, kusingaperi-kusingaperi uye kusingaperi. Kana kurwadziwa kwacho kuchigara kwemazuva mashoma kusvika kumavhiki mashoma, ndeyemhando yakaoma. Kana ikatora kwemavhiki 4-12, saka iri-isingagumi mune zvakasikwa. Kana marwadzo akareba kweanopfuura vhiki gumi nembiri, saka ndiwo marwadzo ekurwadziwa kwepashure.

Pane zvikonzero zvinoverengeka nei kurwadziwa kwepashure kunoitika. Inogona kukura nekuda kwedambudziko remuzongoza, lumbar stenosis, sciatica, disc kukuvara uye zvimwe zvakawanda zvikonzero ^[piri] .

Kurwadziwa kwakanyanya kumashure kunowanzo kurapwa neanorodza. Asi kana zvasvika pakurwadziwa kusingaperi kwemusana, zvinokurudzirwa kubvunza chiremba. Nekudaro, zvisinei nemhando yemarwadzo ekumashure pano dzimwe nzira dzekudzora marwadzo ekudzokera kumashure.

Maitiro Ekuwana Ruregerero Kubva Kumusoro Kudzokera Kurwadziwa

1. Ita zvishoma kurovedza muviri

Kuchengeta muviri wako uchishanda nechiedza muviri kurovedza muviri kuchaderedza hunyanzvi hwekurwadziwa kwepashure. Chiedza chechiedza chekutambudzika kwepashure kunogona kubatsira kusimbisa musana, dumbu uye gumbo mhasuru uye zvakare zvinobatsira kutsigira musana wako uye kubvisa kushushikana mumhasuru nemajoini. Zvinoenderana neongororo, kurovedza muviri kwearobic yekurwadziwa kwepashure kunowedzera zvinovaka muviri uye kuyerera kweropa kune zvinyoro nyoro mumashure, nokudaro zvichibatsira mukuporesa nekukurumidza uye kudzikamisa kuomarara muzasi kwezasi ^[3] .

2. Ganhurira zororo rako

Deredza pamubhedha wako zororo kune mapfupi nguva sekurara pasi kwemaawa marefu kunogona kuwedzera kurwadziwa kwako kumashure ^[4] . Iwe unogona kuzorora kwemaawa mashoma kana iwe uchinge uchinzwa zvakanyanya kurwadziwa musana. Paunenge uchizorora, gadzirisa kushushikana kumusana kwako nekuisa mutsago pakati pemabvi ako paunorara kune rimwe divi. Paunorara nemusana, isa mapiro pasi pemabvi ako, uye pahudyu dzako, paunorara nedumbu. Nenzira iyi, iwe unozowana zororo kubva pakurwadziwa kumashure zvakasununguka.

3. Chengetedza chimiro chakanaka

Mamiriro asina kunaka anogona kutungamira kumatambudziko emuzongoza. Semuenzaniso, kugara kwenguva refu kana kutsvedza pamberi pekombuta kunogona kukonzeresa mhasuru dzekumashure uye izvi zvinogona kutungamira pakurwadziwa kwepashure ^[5] . Kushushikana kwekusamira zvakanaka kunogona kuchinja maitiro eatomiki emuzongoza. Izvi zvinowedzera mukana wekumanikidzwa kweropa uye tsinga, matambudziko nemhasuru, discs uye majoini. Kuva nehunhu hwakanaka kunoonekwa seimwe yedzakanakisa nzira dzokuderedza kurwadziwa kwepashure.

4. Kupisa uye kutonhora kurapwa

Kuisa mapakeji anopisa uye anotonhora neimwe nzira kumashure kunopa zororo kubva pakurwadziwa kumashure ^[6] . Isa kupisa kwemaminetsi gumi nemashanu kusvika makumi maviri panguva, semapaki anopisa, mabhati anopisa uye nemvura inopisa. Zvakare, isa inotonhorera mapakeji, sezvo ichideredza kuzvimba muzasi kumashure.

5. Simbisa mhasuru dzako dzemukati

Kusimbisa mhasuru dzemudumbu kunobatsira kubvisa marwadzo emusana. Izvi zvinoderedza kushungurudzika pamhasuru yekumashure kumashure uye nekudaro, kudzikisa njodzi yekukuvara kwemhasuru uye kubvarura. Kusimbisa masimba ako epakati kunogona kubatsira mukuunza zororo kubva pakurwadziwa kwepashure.

6. Wedzera kuchinja

Kufungisisa maitiro ekudzora marwadzo ekudzokera kumashure Wedzera kusununguka kwako, kuti mutoro uenzane nemuviri wese. Kutambanudza uye kuenzanisa zviitwa zvinobatsira kuwedzera kuchinjika uye kudzikamisa kushushikana mumashure kumashure ^[7] . Mimwe yemitambo yekutambanudza mhungu inotambanudza, pozorora pozisi, piriformis yakagara yakatambanudzwa, nezvimwe.

7. Rara panzvimbo chaiyo

Kurara panzvimbo isiriyo kana pametiresi yakaipa kunogona kuwedzera marwadzo ekudzokera kumashure. Ita shuwa yekuchengetedza musana munzvimbo yakatwasuka paunenge wakarara ^[8] . Nzira yakanakisa yekuita izvi ndeyekuisa mutsago pasi pemabvi ako uye nekuchengetedza musana wako wakatwasuka. Mutsamiro wakakosha, sezvo uchibatsira kuchengeta iro curve muzasi kwako kumashure.

8. Regedza kusvuta

Waizviziva here kuti kuputa kunokonzera kurwadziwa kwepashure? Izvi zvinodaro nekuti, ine mukomboni unonzi nicotine unodzikisira tsinga dzeropa diki uye unogumira kuyerera kweropa kumatishu akapfava nemhasuru, zvakare ichitadzisa kuyerera kweropa kumhasuru dzekumashure ^[9] .

9.Pfeka shangu dzakanaka

Dzivisa kupfeka shangu dzine shangu dzakakwirira kana shangu dzisina kukodzera zvakanaka nekuti dzinomesa musana uye gumbo mhasuru izvo zvinowedzera kuwedzera marwadzo ekumusana. Sekureva kweInternational Journal yeSainzi Yekudzidza, kupfeka shangu dzakakwirira kunozotungamira pakurwadziwa kwepashure ^[10] .

Nguva Yokuona Chiremba

• Kana iwe uchinge uchinge uchinge uchirwadziwa zvakanyanya musana kurwadziwa kunorwadza kunyangwe iwe uchinge wakarara pasi.

• Kurasikirwa nekutonga pamusoro pebhodhoro rako

• Une dambudziko mukumira kana kufamba

• Kunzwa kupera simba uye chiveve mumakumbo

1. [1]Ganesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Kuwandisa uye Njodzi Zviitiko zveKudzokera Kudzoka Kwemarwadzo mu1,355 Vechidiki Vechidiki: YeMuchinjikwa-Chikamu Chikamu Kudzidza. Asian spine magazini, 11 (4), 610-617.
2. [piri]Shemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Chii chinobva pakurwadziwa kwepashure? .Journal ye craniovertebral junction & musana, 4 (1), 21-24.
3. [3]Gordon, R., & Bloxham, S. (2016). Kuongorora kwakarongeka kweMhedzisiro yeKurovedza muviri uye Chiitiko chePanyama pane Zvisiri-Zvakasarudzika Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4 (2), 22.
4. [4]Wilkes M. S. (2000). Kurwara kusingaperi kwemashure: ko kuzorora kwemubhedha kunobatsira here? .Western magazini yemushonga, 172 (2), 121.
5. [5]Lis, A. M., Mutema, K. M., Korn, H., & Nordin, M. (2006). Sangano pakati pekugara pamwe nekushanda kweLBP. European European spine magazini: kuburitswa zviri pamutemo kweEuropean Spine Society, iyo European Spinal Deformity Society, uye iyo European Chikamu cheCervical Spine Research Society, 16 (2), 283-298.
6. [6]Dehghan, M., & Farahbod, F. (2014). Kubudirira kwe thermotherapy uye cryotherapy pamarwadzo ekurapa kune varwere vane kurwadziwa kwakanyanya kwepashure, kiriniki yekuyedza kudzidza.Journal yekiriniki uye yekutsvagisa kwekutsvaga: JCDR, 8 (9), LC01-LC4.
7. [7]Bae, H. I., Kim, D. Y., & Sung, YH (2017). Mhedzisiro yekutambanudza usingashandisi uchishandisa mutoro pavarwere vepashure vanorwadziwa vane akapfupika tensor fascia lata. Journal yekurovedza muviri kugadzirisa, 13 (2), 227-231.
8. [8]Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Mhedzisiro yenzvimbo yekurara pamarwadzo ekumashure muvakuru vane simba panyama: Yekutonga mutyairi kudzidza. Basa, 53 (2), 235-240.
9. [9]Alkherayf, F., & Agbi, C. (2009). Kusvuta fodya uye kusingaperi kurwadziwa kwakanyanya kumashure muvanhu vakuru.Clinical & Investigative Medicine, 32 (5), 360-367.
10. [10]Kumar NV, Prasanna C, Sundar VS, Venkatesan A. High Heels Shangu Dzinokonzera Heel Pain uye Back Back: Nhema kana Chokwadi? Int J Sci Mudzidzi 20153 (8): 101-104.

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