An sabunta ta ƙarshe 09/05/2017 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

8 Kyakkyawan shawara da matakai game da sciatica

Shin ku ko wani wanda kuka sani ya shafi sciatica? Anan akwai kyawawan shawarwari guda 8 da magunguna waɗanda zasu iya ba da taimako na jin zafi da haɓaka aiki a cikin raunin jijiya!

1. Massage da aikin tsoka: Hanyoyin fasaha na jiki na iya kara yawan jini a cikin yankin da kuma rage tashin hankali na tsoka a cikin ƙananan baya, ƙashin ƙugu da wurin zama. Kula da allura don sciatica da sciatica kuma zasu iya yin tasiri.

2. Sauran: Ana ba ku shawara ku saurari siginar zafin jiki - idan kuna da ciwon jijiya, to gargadi ne mai kaifi cewa dole ne ku yi wani abu game da shi. Idan jikin ku ya nemi ku daina yin wani abu, to yakamata ku saurara. Idan aikin da kuke yi yana ba ku zafi, to wannan ita ce hanyar da jikin ke gaya muku cewa kuna yin "kaɗan kaɗan, sauri kaɗan" kuma ba shi da lokacin murmurewa sosai tsakanin zaman. Jin kyauta don amfani da "matsayi na gaggawa" inda kuke kwanciya tare da ƙafafunku sama (abin da ake kira "90/90" matsayi) don sauƙaƙe ƙananan kasusuwa biyu.

3. measuresauki matakan ergonomic: Changesananan canje-canjen ergonomic na iya haifar da babban canji. Misali. Kuna da tebur tsaye? Sanya hannun jari a cikin teburin da ke ƙasa wanda zai ba ku damar sauya kaya a cikin ranar aiki. Dogaro da zama ba shine mafita ba yayin da kake fama da cututtukan sciatica, sabili da haka sabon kujerar ofis ma zai iya - zai fi dacewa wanda ke motsawa. Har ila yau, sami likita don yin nazarin dabarun ɗaga idan wannan wani abu ne da kuke yi koyaushe a wurin aiki.

4. Hadin gwiwa: Daidaitawa, lura da haɗin gwiwa (misali, masanin chiropractor ko mai ilimin hanyoyin kwantar da hankula) na iya zama mai tasiri wajen magance rashin haɗin gwiwa na kusa, wanda hakan kuma na iya zama musabbabin hakan. Rashin haɗin gwiwa shine yawancin mahimmancin ciwo a cikin mawuyacin halin bayyanar cututtuka na sciatica. Kwararren likita zai yi cikakken bincike sannan kuma ya yanke shawarar mafi kyawun hanyar a gare ku, mafi yawanci ya ƙunshi haɗuwa da aikin tsoka, gyaran haɗin gwiwa, motsa jiki na gida, miƙawa da kuma shawarar ergonomic.

5. Miƙewa kuma ci gaba da motsawa: Miƙa haske na yau da kullun da motsi na yankin da abin ya shafa zai tabbatar da cewa yankin yana riƙe da yanayin motsi na yau da kullun kuma yana hana gajerun tsokoki masu alaƙa, kamar glute da piriformis. Hakanan zai iya ƙara yawan zagawar jini a cikin yankin, wanda ke taimakawa tsarin warkarwa na halitta. Kada ka tsaya gaba daya, amma kuma saurara lokacin da jikinka yake gaya maka cewa ya kamata ka huta. Idan kuna mamakin wane irin atisaye zaku iya yi - to yakamata ku nemi shawara tare da taimakon ƙwararru. Tabbas tabbas zaku sami shawarwari game da ƙananan motsa jiki na ciki ko yiwuwar motsa jiki na McKenzie.

- Sanya kayan zafi zai iya sanya tsokoki su tafi kuma sanyaya zai iya taimakawa ciwon jiji

Muna kuma ba da shawarar cewa ku yi amfani da fakitin zafi akai -akai don ci gaba da tsokoki. Kyakkyawan tsarin yatsan hannu shine "kwantar da hankali lokacin da yake da zafi sosai da ɗumi lokacin da kuke son ci gaba da tafiya". Saboda haka muna bada shawara wannan reusable zafi / sanyi shirya (ana iya amfani dashi azaman fakitin sanyi da fakitin zafi - saboda ana iya sanyaya shi duka biyu a cikin injin daskarewa da kuma zafafa a cikin microwave) wanda shima ya zo tare da matsi na matsi na hannu don haka zaka iya haɗa shi inda kake cikin ciwo.

6. Yi amfani da icing: Yin buda baki na iya zama mai sauƙin kamuwa da cuta, amma a tabbata ba kwa yin amfani da ice cream fiye da abin da aka ba da shawara kuma ka tabbatar cewa kana da tawul ɗin dafaffen bakin ciki ko makamancinsa a kan kankara. Shawarwarin asibiti yawanci mintina 15 ne a yankin da abin ya shafa, har zuwa sau 3-4 a rana. Idan baku da jakar kankara, zaku iya amfani da wasu sanyi da kuke dasu a cikin injin daskarewa. Halittar sanyi ta fesa ruwa kuma sanannen samfurin ne.

7. benen benci: Wannan dabarar maganin tana aiki ta hanyar bayar da tazara mai yawa tsakanin kashin baya, musammam maƙwabta ta tsakiya, wanda hakan ke ɗaukar matsi daga jijiyar da aka harzuka.

8. Nemi magani yanzu - kar a jira: Nemi taimako daga likita don “shawo kan matsalar” domin ya fi muku sauƙi aiwatar da matakan ku. Likitan likita zai iya taimakawa tare da jiyya, motsa jiki na musamman da shimfidawa, gami da nasihun ergonomic don samar da ingantaccen aiki da sauƙaƙe alamun.

Hakanan karanta: - Shin ciwon mara ko jijiya RAUNI?

Hakanan karanta: - Fa'idodi 5 na yin katako!

Hakanan karanta: - DON HAKA yakamata ka maye gishirin teburin da gishirin Himalayan ruwan hoda!