pelvic kabad

Kullewar farji - Dalilin, jiyya da matakan.

Kulle Pelvic kalma ce da ake amfani dashi akai-akai, musamman tsakanin mata masu juna biyu, kuma da gaskiya haka.

Wannan yana nuna cewa mahaɗan ƙashin ƙugu, wanda aka fi sani da haɗin haɗin iliosacral, suna da nakasa / rauni, kuma kamar yadda aka nuna a rahoton Griffiths 'SPD (2004), mun sani cewa idan muna da haɗin gwiwa wanda baya motsi to wannan zai shafi sauran biyun mahaɗin da suka hada ƙashin ƙugu. Hanyoyin haɗin gwiwa suna da ƙananan kewayon motsi, amma gidajen abinci suna da matukar mahimmanci har ma da ƙarancin hani na iya haifar da dysfunction a tsokoki na kusa ko haɗin gwiwa (misali ƙananan baya ko hip). Zai iya zama da wahala a rarrabe tsakanin kulle pelvic da pelvic zafi ba tare da kimantawa ba daga masanin ilimin musculoskeletal.

- Kuma karanta: Jin zafi a ƙashin ƙugu?

Ciki da ciwon baya? - Hotunan Wikimedia Commons

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

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 da kyau ga jiki da jijiyoyin wuya.

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).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

- Lumbar spine da ƙashin ƙugu = Abokai biyu masu kyau da abokan tarayya

Haɗin haɗin haɗin ga lumbar a bayyane yake idan mukayi tunani daga yanayin kimiyyar halittu - ƙananan vertebrae sune maƙwabta mafi kusa da haɗin haɗin iliosacral kuma ana iya shafar matsalolin musculoskeletal a ƙashin ƙugu. An misalta wannan ta hanyar cewa haɗin gwiwa wanda aka yi niyya ga ƙananan baya da ƙashin gwiwa ya fi tasiri fiye da jiyya haɗin gwiwa da aka yi nufin haɗin gwiwa na ƙashin ƙugu, kamar yadda aka nuna a cikin wani bincike na baya-bayan nan a cikin Jaridar Ayyukan Jiki da Magungunan Motsi.

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), jarabawa mai sarrafa kanta, yana so ya sami haske a cikin banbanci tsakanin daidaitawa kawai haɗin gwiwa na pelvic idan aka kwatanta da daidaita duka ƙashin ƙugu da na baya, cikin kulawa da kulle gwiwa na pelvic.

Don tsalle madaidaiciya don maganin, sai a kasance ƙarshe 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 juya cewa shi daidaita duka biyu da na baya ya kasance mafi inganci sosai idan aka sami taimako na jin zafi da haɓaka aiki a cikin marasa lafiya da aka gano tare da daskararwa na pelvic.

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

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.

Cutar ƙashin ƙugu na ƙashin ƙugu

Abinda muke kira ƙashin ƙugu, wanda kuma aka sani da ƙashin ƙugu (Ref: babban likitan likitanci), ya ƙunshi abubuwan haɗin gwiwa guda uku; da dabarun mashaya, da kuma haɗin gwiwa biyu na iliosacral (mafi yawanci ana kiranta gidajen motsa baki). Ana tallafawa waɗannan ta hanyar ligaments masu ƙarfi, waɗanda ke ba ƙashin ƙugu ƙimar babban iko. A cikin rahoton 2004 na SPD (mai kulawa da juyayi), likitan mata Malcolm Griffiths ya rubuta cewa babu ɗayan waɗannan haɗin gwiwa guda ɗaya da ke iya motsawa daban da ɗayan biyun. - a wasu kalmomin, motsi a cikin ɗayan mahaɗan koyaushe zai haifar da juyawar motsi daga sauran mahaɗan biyu.

Idan babu motsi mara kyau a cikin wadannan gidajen abinci guda uku zamu iya samun hadewar hannu da azaba da tsoka. Wannan na iya zama da matsala har zai bukaci gyara muscleloskeletal don gyara, misali. physiotherapy, chiropractic ko manual far.

Jikin jikin Pelvic - Photo Wikimedia

Me za ku iya yi wa kanku?

• Ana bada shawarar motsa jiki da motsa jiki gaba ɗaya, amma tsaya a cikin iyakar zafin. Ana ba da shawarar yin tafiya cikin ƙasa mai laushi tare da kyawawan takalmin ƙafa.
• Kyakkyawan farawa shine tafiya, tare da ko ba tare da zube ba. Yin tafiya tare da sandunansu ya tabbatar da fa'idodi ta hanyar karatu da yawa (Takeshima et al, 2013); gami da kara karfin jiki na sama, ingantacciyar lafiyar zuciya da sassauci. Ba lallai ba ne ku yi tafiya mai tsayi ko dai, gwada shi, amma ku ɗauke shi a natse a farkon - misali tare da yawo na kusan minti 20 a kan ƙasa mai ƙarancin yanayi (misali ƙasa da daji). Idan kuna da ɓangaren tiyata, dole ne ku tuna cewa dole ne ku jira izini daga likitanku kafin yin takamaiman horo / horo.

Sayi sandar tafiya ta Nordic?

Mun bada shawara Chinook Nordic Strider 3 -arfin Huling na Anti-Shock, kamar yadda yake da shaye shaye, da kuma wasu shawarwari guda 3 wadanda zasu baka damar sabawa da yanayin yau da kullun, yanayin kasa ko yanayin iska mai sanyi.

• Daya ake kira kumfa yi ko kumburi kumburi kuma na iya bayar da taimako mai kyau na kwantar da hankali don ƙwayoyin tsoka da ke haifar da ciwo na ƙashin gwiwa. Danna maballin don ƙarin koyo game da yadda abin nadi na kumfa ke aiki - a takaice, yana taimaka maka ka sassauta tsokoki da inganta yanayin jini a yankin da abin ya shafa. Nagari.

Matsalar neman kyakkyawan matsayin kwance? Kokarin yin kuskure matashin ciki?

Wasu suna tunanin abin da ake kira ciki matashin kai zai iya ba da taimako mai kyau ga raunin baya da ciwon gwiwa. A wannan yanayin, muna bada shawara na musamman Leachco Snoogle, wanda shine mafi kyawun mai siyarwa akan Amazon kuma yana da ƙari 2600 (!) kyakkyawan ra'ayi.

Shafi na gaba: Jin zafi a ƙashin ƙugu? (Moreara koyo game da ire-iren abubuwan da ke haifar da ciwo na pelvic, da kuma bambanci tsakanin ƙuguwar ƙugu da ƙashin ƙugu, da dai sauransu.)

Abubuwan da aka ba da shawarar don sauƙin ciwo

Biofreeze (Cold / cryotherapy)

- Yi amfani da lambar rangwamen Bad2016 don kashe 10%!

Hakanan karanta: - AU! Shin Karshen Jima'i ko Raunin Late?

Hakanan karanta: - 8 shawarwari masu kyau da matakai kan sciatica da sciatica

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