Kutambudzika shure - kudzokera kubasa

Kubatsira kudzivirira kudzorerazve musana wako kubasa, kana kukuvadza pakutanga, tevera iwo matipi pazasi. Dzidza kusimudza nzira chaiyo uye nekuchinja shanduko kubasa, kana zvichidikanwa.

Kurovedza muviri kunobatsira kudzivirira kurwadziwa kwemunguva yemberi:

• Rovedza muviri zvishoma zuva nezuva. Kufamba inzira yakanaka yekuchengeta moyo wako uine hutano uye mhasuru dzako dzakasimba. Kana kufamba kwakanyanya kukuomera, shanda nachiremba wepanyama kuti ugadzire chirongwa chekurovedza muviri chaunogona kuita.
• Ramba uchiita zviitwa zvawakaratidzwa kuti usimbise mhasuru dzako dzemukati, dzinotsigira musana wako. Iyo yakasimba musimboti inobatsira kudzikisa njodzi yako yekuwedzera kukuvara kumashure.

Kana iwe uri wakanyanya kufuta, bvunza wako mupi wezvehutano nezve nzira dzaungarasise huremu hwakati. Kutakura kwakatenderedza huremu kunowedzera kushushikana kumusana kwako zvisinei nerudzii rwebasa raunoita.

Kutasva mota refu uye kupinda nekubuda mumota kunogona kuomesa kumusana kwako. Kana iwe uine rwendo rurefu kuenda kubasa, funga zvimwe zvekuchinja uku:

• Gadzirisa chigaro chako chemota kuti zvive nyore kupinda, kugara mukati, uye kubuda mumotokari yako. Hunza chigaro chako kure kumberi sezvinobvira kuti usazokotamire kumberi paunenge uchityaira.
• Kana uchityaira madaro marefu, mira uye famba uchitenderera nguva dzese.
• Usasimudze zvinhu zvinorema chaipo mushure mekutasva mota refu.

Ziva kuti yakawanda sei iwe yaunogona kusimudza zvakachengeteka. Funga nezve iwe wakasimudza zvakadii munguva yakapfuura uye nyore uye zvakaoma sei izvo zvaive. Kana chinhu chikaita senge chakanyanya kurema kana kusanzwisisika, tsvaga rubatsiro kuchisimudza kana kuchisimudza.

Kana basa rako richida kuti iwe uite kusimudza izvo zvinogona kunge zvisina kuchengetedzeka kumusana wako, taura nemukuru wako. Edza kutsvaga huremu hwakanyanya hwaunofanirwa kusimudza. Iwe ungangoda kusangana nemurapi wepanyama kana weporeshi Therapist kuti udzidze nzira yekuchengetedza zvakaringana huwandu uhwu hwehuremu.

Tevedza nhanho idzi kana iwe uchikotama uye uchisimudza kubatsira kudzivirira musana kurwadziwa nekukuvara:

• Paradzira tsoka dzako kuti upe muviri wako hwaro hwakakura hwetsigiro.
• Mira padhuze sezvinobvira kuchinhu chauri kusimudza.
• Bhenda pamabvi ako, kwete muchiuno chako.
• Simbisa tsandanyama dzako dzemudumbu apo iwe unosimudza chinhu kumusoro kana kudzikisa pasi.
• Bata chinhu chacho padyo nemuviri wako sezvaunogona.
• Simudza zvishoma nezvishoma, uchishandisa mhasuru dziri muhudyu mako nemabvi.
• Paunosimuka nechinhu, usakotamira kumberi.
• Usamonyorora musana wako paunenge uchikotama kuti usvike pachinhu, simudza chinhu kumusoro, kana kutakura chinhu.
• Squat paunenge uchiisa chinhu pasi, uchishandisa mhasuru mumabvi ako nehudyu.

Vamwe vanopa rubatsiro vanokurudzira kushandisa back brace kubatsira kutsigira musana. Kusunga kunogona kubatsira kudzivirira kukuvara kwevashandi vanofanirwa kusimudza zvinhu zvinorema. Asi, kushandisa chibooreso chakawandisa kunogona kushomeka mhasuru dzepakati dzinotsigira musana wako, zvichiita kuti matambudziko ekurwadziwa musana awedzere.

Kana kurwadziwa kwako kumashure kwakanyanya kubasa, zvinogona kunge chiteshi chako chebasa chisina kumisikidzwa nenzira kwayo.

• Kana iwe ukagara pakombuta pabasa, ita shuwa kuti chigaro chako chine musana wakanangana nechigaro chinogadziriswa nekumashure, zvigaro zvemaoko, uye chigaro chinotenderera.
• Kumbira nezvekuva nemurapi akadzidziswa ongorora nzvimbo yako yebasa kana mafambiro kuti uone kana shanduko, senge chigaro chitsva kana bonde rakasungirirwa pasi petsoka dzako, zvingabatsira.
• Simuka ufambe-fambe panguva yebasa. Kana uchikwanisa, tora kufamba kwemaminetsi gumi kusvika gumi nemashanu mangwanani usati waenda kubasa uye panguva yekudya kwemasikati.

Kana basa rako riine chiitiko chemuviri, dzokorora mafambiro anodiwa uye zviitiko nachiremba wako wepanyama. Murapi wako anogona kukwanisa kuratidza shanduko dzinobatsira. Zvakare, bvunza nezve kurovedza muviri kana kutambanudzira tsandanyama dzaunoshandisa zvakanyanya panguva yebasa.

Dzivisa kumira kwenguva refu. Kana iwe uchifanira kumira pabasa, edza kuzorora tsoka imwe pachigaro, wozo rimwe rutsoka. Ramba uchidzima mukati mezuva.

Tora mishonga pazvinenge zvichidiwa. Rega mukuru wako kana manejimendi azive kana iwe uchida kutora mishonga inoita kuti ubatwe nehope, senge inorwadza narcotic inodzora uye mhasuru inozorodza mishonga.

Nonspecific kurwadziwa shure - basa; Backache - basa; Lumbar kurwadziwa - basa; Kurwadziwa - kumashure - kusingaperi; Kutambudzika kwekudzokera shure - basa; Lumbago - basa

Becker BA, Childress MA. Nonspecific yakaderera musana marwadzo uye kudzokera kubasa. Ndiri Chiremba weNzara. 2019; 100 (11): 697-703. PMID: 31790184 pubmed.ncbi.nlm.nih.gov/31790184/.

El Abd OH, Amadera JED. Kunetseka kwakadzika kumashure kana kutsvedza. Muna: Frontera WR, Sirivha JK, Rizzo TD Jr, eds. Zvakakosha zvePhysical Medicine uye Rehabilitation: Musculoskeletal Dambudziko, Marwadzo, uye Rehabilitation. 4th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 48.

Will JS, Kuviga DC, Miller JA. Mechanical kurwadziwa kwepashure. Ndiri Chiremba weNzara. 2018; 98 (7): 421-428. PMID: 30252425 pubmed.ncbi.nlm.nih.gov/30252425/.

• Kudzokera Kukuvara
• Kudzoka Pain
• Hutano hweKubasa