Jin zafi a ƙashin ƙugu

Jin zafi a ƙashin ƙugu. Jin zafi a ƙashin ƙugu yana iya danganta ga mace-macen ciki ko ɓata lokaci mai tsawo. Ciwo a cikin ƙashin ƙugu matsala ce da ke shafar kusan kashi 50 na mata masu juna biyu bisa ga babban binciken uwa / yaro na Norwegian (wanda aka sani da MoBa). Ciwo a cikin ƙashin ƙugu da kuma sassan da ke kusa da su kamar ƙananan baya da hips ba shakka ba matsala ce ta musamman ga mata masu juna biyu ko waɗanda suka haihu kwanan nan - tabarbarewar tsoka ko haɗin gwiwa na iya shafar mata da maza, matasa da manya.

Gungura ƙasa don ganin manyan bidiyoyin motsa jiki guda biyu waɗanda zasu iya taimaka muku tare da ciwon ƙashin ƙugu da matsi.

VIDEO: Darasi 5 akan Sciatica da Sciatica

A cikin ƙashin ƙugu da wurin zama kuma mun sami jijiyar sciatica. Wannan jijiyar na neman zama mai harzuka da kuma fiskantar ta matsalolin pelvic - kuma wannan na iya haifar da kaifin ji, yana kusan zafin ciwo a wurin zama. Anan akwai motsa jiki guda biyar waɗanda zasu iya sauƙaƙe ciwon jijiya da kuma samar da mafi kyawun ƙugu. Muna ba da shawarar ka rika yin wadannan a kullum idan kana da matsalolin gabobi.

Kasance tare da danginmu kuma kayi subscribe na tashar mu ta YouTube don nasihu na motsa jiki kyauta, shirye-shiryen motsa jiki da ilimin kiwon lafiya. Barka!

BATSA: Darasi na 5 Na XNUMXarfafa Backarfafa Baya

Game da matsalolin pelvic shima yana da mahimmanci don ƙarfafa tsokoki na baya - don haka zaka iya sauƙaƙan ƙashin ƙugu naka. Daidai saboda wannan dalili, mun zaɓi waɗannan atisaye masu ƙarfi kuma masu dacewa waɗanda za a iya amfani da su koda kuwa kuna da ɓarkewar baya. Danna ƙasa don ganin su.

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Dalilai na yau da kullun da kuma bayyanar cututtuka na ƙashin ƙugu:

• Ciwon kansa / osteoarthritis (jin zafi ya dogara da abin da haɗin gwiwa ke shafa)
• pelvic (Raunin yana kasancewa koyaushe a cikin yankin lumbosacral / hip, kuma yana da alaƙa da myoses a cikin ƙwayoyin glutes)
• pelvic kabad (yawanci yana haifar da ciwo da rashin ƙarfi daga cikin gidajen abinci, da kuma ƙananan baya)
• Gluteus maximus myalgia / maki  (yana haifar da ciwon ciki na ciki a cikin wurin zama, kashin tsoka da wucin gadi na baya a cinya)
• Gluteus medius myalgia / faɗakarwa  (yana iya haifar da jin zafi a cikin wurin zama da sauyawa zuwa ƙananan baya, Hakanan zai iya ba da gudummawa ga karya sciatica)
• Gluteus minimus myalgia / maki  (na iya haifar da ciwo mai zafi a wurin zama da ɗanɗano lokaci-lokaci har zuwa ƙasan ƙafa)
• Ischiogluteal bursitis (gluteal mucositis) (na iya haifar da ciwo mai tsanani, kumburi mai ja da kumburi-kamar zafi a yankin buttock)
• Obturator internus myalgia / maki mai kaiwa (myosis wanda zai iya nufin zurfin jin zafi zuwa kashin wutsiya, hip da glutes)
• rheumatism (jin zafi ya dogara da abin da haɗin gwiwa ke shafa)

Binciken Uwa da Yaren Yara na Norway (MoBa)

An gudanar da binciken MoBa a cikin shekarun 1999-2008. Sama da mata masu ciki 90000 ne suka halarci binciken. A cikin wannan binciken, kusan rabin sun bayyana cewa sun sami ciwo a ɗaya ko fiye da matakan ciki. 15% sun ba da rahoton cewa suna da ciwon ƙashin ƙugu a ƙarshen ɓangaren ciki.

Hakanan karanta: Siyar da Sciatica a Ko Bayan Samun ciki? Gwada waɗannan Darasi na 5 na Sciatica

Cutar ƙashin ƙugu na ƙashin ƙugu

Abinda muke kira ƙashin ƙugu, wanda kuma aka sani da ƙashin ƙugu (Ref: babban likitan likitanci), ya ƙunshi sassa uku; pubic symphysis, da kuma biyu iliosacral gidajen abinci (sau da yawa ake kira pelvic gidajen abinci). Wadannan suna tallafawa ta hanyar haɗin gwiwa mai ƙarfi, wanda ke ba da ƙashin ƙugu mai nauyin nauyin nauyi. A cikin rahoton SPD (symphysis pubic dysfunction) daga 2004, likitan obstetric Malcolm Griffiths ya rubuta cewa babu ɗayan waɗannan haɗin gwiwa guda uku da zai iya motsawa ba tare da sauran biyun ba - a wasu kalmomi, motsi a ɗayan gidajen abinci koyaushe zai haifar da motsi daga ɗayan. hadin gwiwa biyu.

Idan motsi marar daidaituwa ya faru a cikin waɗannan haɗin gwiwa guda uku, za mu iya samun matsalar haɗin gwiwa da tsoka. Wannan na iya zama matsala sosai ta yadda zai buƙaci maganin musculoskeletal don gyara shi, misali. physiotherapy, chiropractic ko manual far.

Jikin jikin Pelvic - Photo Wikimedia

X-ray na ƙashin ƙugu

Hoton X-ray na ƙashin mata - Photo Wiki

A cikin x-ray da ke sama zaku iya ganin ƙashin ƙugu / ƙashin ƙugu (kallon AP, gaban gani), ya ƙunshi sacrum, ilium, haɗin gwiwa, rashin ƙarfi, kashin maɓallin, da sauransu.

Hoton MRI / jarrabawar ƙashin mata

Hoton Coronal MRI na ƙashin mata - Photo IMAIOS

A hoton MR / jarrabawa a sama zaku ga ƙashin ƙugu na mace a cikin abin da ake kira sashin layi na coronal. A cikin gwajin MRI, a kan X-ray, siffofin nama masu taushi kuma ana iya ganin su ta hanya mai kyau.

Sanadin

Wasu daga cikin abubuwanda ke haifar da irin wannan cututtukan sune canje-canje na dabi'a a duk lokacin daukar ciki (canje-canje a yanayi, wadatarwa, da canji a cikin ƙwayar jijiyoyin jiki), nauyin kwatsam, gazawa da maimaitawa akan lokaci, da ƙaramar aiki. Sau da yawa haɗuwa ne na abubuwan da ke haifar da ciwo na pelvic, don haka yana da mahimmanci a kula da matsalar ta cikakke, la'akari da dukkan abubuwan; tsokoki, haɗin gwiwa, tsarin motsi da ergonomic mai dacewa.

pelvic

Ragewar ƙashin ƙugu yana ɗaya daga cikin abubuwan farko da aka ambata idan ana maganar ciwon ƙashin ƙugu. Wani lokaci ana ambatonsa daidai, wani lokacin kuma bisa kuskure ko rashin ilimi. Relaxin hormone ne da ake samu a cikin mata masu juna biyu da marasa ciki. A lokacin daukar ciki, relaxin yana aiki ta hanyar samarwa da sake gyara collagen, wanda hakan ke haifar da haɓakar elasticity a cikin tsokoki, tendons, ligaments da nama a cikin canal na haihuwa - wannan yana ba da isasshen motsi a cikin yankin da abin ya shafa don haihuwar yaron.

Amma, kuma yana da girma amma. Bincike a cikin manyan binciken da yawa ya yanke hukuncin cewa matakan shakatawa sune sanadin ciwon haɗin gwiwa na pelvic (Petersen 1994, Hansen 1996, Albert 1997, Björklund 2000). Waɗannan matakan shakatawa iri ɗaya ne a cikin mata masu juna biyu masu ciwon haɗin gwiwa na pelvic da waɗanda ba tare da su ba. Wanda kuma ya kai mu ga ƙarshe cewa ciwon haɗin gwiwa na pelvic matsala ce mai yawa, kuma ya kamata a bi da shi tare da haɗin gwiwar horo da ke da alaka da raunin tsoka, maganin haɗin gwiwa da aikin tsoka.

- Hakanan karanta: Me yasa nayi fama da ciwon baya bayan haihuwa?

Fitar cikin ciki da ciki - Photo Wikimedia

pelvic kabad

Kulle ƙwanƙwasa wata kalma ce wacce kuma ake yawan amfani da ita. Yana nuna cewa haɗin gwiwa na iliosacral yana da rauni / raguwar motsi, kuma kamar yadda aka nuna a cikin rahoton Griffiths' SPD (2004), mun san cewa idan muna da haɗin gwiwa wanda ba ya motsawa to wannan zai shafi sauran haɗin gwiwa guda biyu da suka hada da ƙashin ƙugu. . Hanyoyin iliosacral suna da ƙananan motsi na motsi, amma haɗin gwiwa yana da mahimmanci cewa ko da ƙananan ƙuntatawa na iya haifar da rashin aiki a cikin tsokoki ko haɗin gwiwa (misali ƙananan baya ko hip).

Hanyar haɗi zuwa kashin baya na lumbar a bayyane yake idan muka yi tunani daga ra'ayi na biomechanical - ƙananan kashin baya sune maƙwabta mafi kusa da haɗin gwiwar iliosacral kuma suna iya shafar matsalolin musculoskeletal a cikin ƙashin ƙugu. An kwatanta wannan ta hanyar gaskiyar cewa maganin haɗin gwiwa da ake nufi da ƙananan baya da ƙashin ƙugu ya fi tasiri fiye da kawai maganin haɗin gwiwa wanda ke nufin haɗin gwiwa na pelvic, kamar yadda aka nuna a cikin wani binciken da aka yi a kwanan nan a cikin Journal of Bodywork and Movement Therapies.

A cikin binciken, sun bincika gyare-gyaren matakai daban-daban guda biyu (kamar yadda masu maganin chiropractors da kwararrun likitocin suka yi) kuma suka gwada tasirin su ga marasa lafiya da sacroiliac haɗin gwiwa dysfunction - wanda kuma aka fi sani da ciwon mara, kumburin mara, jijiya mara kyau ko kuma kullewar mahaifa a cikin harshe da harshe.
Nazarin (Shokri et al, 2012), gwajin gwaji na bazuwar, yana so ya bayyana bambanci tsakanin daidaitawa kawai haɗin gwiwa na pelvic idan aka kwatanta da daidaitawa duka haɗin gwiwa na pelvic da kuma lumbar kashin baya, a cikin maganin kulle haɗin gwiwa na pelvic.

Don tsalle kai tsaye zuwa nitty-gritty, ƙarshe ya kasance kamar haka:

… «Zaman guda ɗaya na SIJ da magudanar lumbar sun fi tasiri don inganta nakasa aiki fiye da magudanar SIJ kadai a cikin marasa lafiya da ciwon SIJ. Magungunan HVLA na kashin baya na iya zama ƙarin fa'ida ga magani ga marasa lafiya da ke fama da cutar SIJ. » …

 

Don haka ya bayyana cewa daidaitawa duka haɗin gwiwa na ƙwanƙwasa da kuma kashin baya na lumbar ya kasance mafi tasiri sosai lokacin da ya zo ga jin zafi da kuma inganta aikin a cikin marasa lafiya da aka gano tare da ciwon haɗin gwiwa na pelvic.

Rarrabewar zafin pelvic.

Za a iya raba ciwo a cikin ƙashin ƙugu zuwa m, subacute da ciwo mai tsanani. Mummunan ciwon mara yana nufin cewa mutum yana jin zafi a ƙashin ƙugu na ƙasa da makonni uku, subacute shine lokacin daga makonni uku zuwa watanni uku kuma ciwon da ke da tsawon fiye da watanni uku an rarraba shi a matsayin na kullum. Za a iya haifar da ciwo a cikin ƙashin ƙugu ta hanyar tashin hankali na tsoka, rashin aikin haɗin gwiwa da / ko haushi na jijiyoyi na kusa. Mai chiropractor ko wani gwani a cikin tsoka, kashi da jijiyoyi na iya gano yanayin ku kuma ya ba ku cikakken bayani game da abin da za a iya yi game da jiyya da abin da za ku iya yi da kanku. Tabbatar cewa ba ku yi tafiya tare da ciwon ƙwanƙwasa na dogon lokaci ba, maimakon tuntuɓi mai chiropractor (ko wasu ƙwararrun ƙwayoyin cuta) kuma ku sami dalilin ciwon da aka gano. Lokacin da kuka san dalilin, zai zama mafi sauƙi don yin wani abu game da shi.

Sakamakon asibiti da aka tabbatar da tasiri akan ƙashin gwiwa da ƙananan rauni na jin zafi.

- Wani RCT na kwanan nan ya nuna cewa haɗin gwiwa na haɗin gwiwa da na lumbar sun fi tasiri a cikin maganin cututtukan mahaifa (Kamali, Shokri et al, 2012)

- Binciken na yau da kullun game da karatu, wanda ake kira meta-nazarin, ya yanke shawarar cewa magudi na chiropractic yana da tasiri wajen magance raunin rashin ƙarfi da ciwo mai ƙima (Chou et al, 2007).

Maganin chiropractic - Photo Wikimedia Commons

Menene chiropractor yake yi?

Muscle, haɗin gwiwa da ciwon jijiya: Waɗannan sune abubuwan da mai chiropractor zai iya taimakawa wajen hanawa da bi da su. Kulawa na chiropractic shine ainihin dawo da motsi da aikin haɗin gwiwa wanda zai iya lalacewa ta hanyar jijiya. Anyi wannan ne ta hanyar da ake kira gyaran hadin gwiwa ko dabarun magudi, kazalika da haduwa da hadin gwiwa, shimfida dabaru, da aikin musiba (kamar motsawar hanyar motsa jiki da kuma aikin tsoka mai laushi) a kan tsokoki da suka shiga. Tare da haɓaka aiki da ƙarancin ciwo, yana iya zama da sauƙi ga mutane su shiga cikin motsa jiki, wanda a biyun zai sami sakamako mai kyau ga duka makamashi da lafiya.

Darasi, horo da kuma la'akari da ergonomic.

Dangane da ganewar ku, ƙwararren ƙwararren ƙwayar tsoka zai iya sanar da ku abubuwan ergonomic da dole ne ku ɗauka don hana ƙarin lalacewa, kuma don haka tabbatar da mafi saurin yiwuwar warkarwa. Bayan babban ɓangaren matsalar ya ƙare, kuma a mafi yawan lokuta za a ba ku takamaiman motsa jiki na gida wanda kuma yana taimakawa wajen rage yiwuwar sake dawowa. A cikin yanayin rashin lafiya na yau da kullun, ya zama dole a bi ta motsin motsa jiki da kuke yi a cikin rayuwar yau da kullun, don kawar da dalilin da yasa ciwon ku ke faruwa akai-akai. Yana da mahimmanci cewa kowane shirin horo yana da haɓakawa / ci gaba a hankali - in ba haka ba kuna haɗarin samun iri.

Me za ku iya yi wa kanku?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna yin kyau wa jiki da tsokoki na jijiya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

- Anan za ku sami wani taƙaitaccen bayani da jerin abubuwan motsa jiki da muka buga dangane da rigakafin, hanawa da taimako daga ƙashin ƙugu, ƙashin ƙugu, kumburin pelvic, osteoarthritis da sauran cututtukan da suka dace.

Bayani - Motsa jiki da motsa jiki don zafi na pelvic da zafi na pelvic:

5 Kyakkyawar Againstabi'a Da Aka Yi A Sciatica

5 yoga motsa jiki don jin zafi

Ayyukan 6 don ƙarfi mai ƙarfi

Abubuwan da aka ba da shawara don ingantaccen horo na ƙashin ƙugu da ƙugu (duba motsa jiki na saƙa a shafin samfurin):

Kara karantawa: Cikakken Saitin 6x Mini-Bands

Wahalar gano wuri mai kyau na kwance? An gwada matashin ƙwanƙwasa ergonomic?

Wasu suna tunanin abin da ake kira bakin ciki zai iya ba da taimako mai kyau ga ciwon baya da ciwon ƙwanƙwasa. Latsa ta ko a hoton da ke sama don karantawa game da wannan.

Bincike da ambato:

1. SPD: Gabatarwar Clinical, Tsanantawa, Aetiology, Abubuwan Hadari da Rashin Lafiya. Malcolm Griffiths.
2. Maganin Gaske na al'ada a cikin Mata tare da Rage Rashin Pelvic Yayin Haihuwa. Gynecol Obstet Invest. 1994; 38 (1): 21-3, Petersen LK, Hvidman L, Uldbjerg N
3. Nisantar Symphyseal a cikin Matsakaici zuwa Matakan Maganin Harkokin Sake ciki da Ciwo na Pelvic a Ciki. Sca ta hanyar wasan kwaikwayon na Obstet Gynecol. 2000 Apr; 79 (4): 269-75. Björklund K, Bergström S, Nordström ML, Ulmsten U
4. Relaxin ba shi da alaƙa da ba da kwanciyar hankali na pelvic girki a cikin mata masu juna biyu. Sca ta hanyar wasan kwaikwayon na Obstet Gynecol. 1996 Mar; 75 (3): 245-9. Hansen A, Jensen DV, Larsen E, Wilken-Jensen C, Petersen LK.
5. Matsakaicin matakan shakatawa al'ada ne a cikin mata masu juna biyu tare da ciwo na ƙashin ƙugu. Eur J Obstet Gynecol Reprod Biol. 1997 Jul; 74 (1): 19-22. Albert H, Godskesen M, Westergaard JG, Chard T, Gunn L.
6. Kamali & Shokri (2012). Tasirin hanyoyin dabarun manipulative guda biyu da sakamakon su a cikin marasa lafiya tare da ciwon haɗin gwiwa na sacroiliac. Jaridar Aikin Jiki da Magungunan Motsi
   Juzu'i na 16, Fitowa ta 1, Janairu 2012, Shafuffuka na 29-35.

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