Jin zafi a wurin zama
Jin zafi na kujeru da wurin zama na iya zama mai raɗaɗi da damuwa. Jin zafi a wurin zama na iya zama saboda lalacewar tsoka / myalgia, jijiyar jijiyoyin jijiyoyin baya a baya ko wurin zama, da kuma makullan haɗin gwiwa a ƙashin ƙugu, ƙananan baya ko hip. Wasu daga cikin dalilan da suka fi haifar da cutar sune wuce gona da iri, rauni, rashin matsuguni, sawa da yagewa, raunin jijiyoyin jikin mutum (musaman mawuyacin tsokoki) da kuma rashin aikin inji a cikin ɗakunan da ke kusa (misali ƙugu ko ƙashin baya). Ciwo mai zafi matsala ce da ke shafar yawancin mazaunan - tsofaffi da matasa.
Wasu daga cikin sanadin cututtukan wurin zama sune tabarbarewa in musculature / myalgia, ƙwayar tsoka, ƙuntataccen haɗin gwiwa da kuma nuna ciwo daga sassan da ke kusa (misali ƙwanƙolin lumbar, rafin, wurin zama, tsintsiya da / ko hip).
Me zan iya 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 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).
Abubuwan da aka ba da shawarar don magance ciwo a cikin zafi
Halittun iska (Cold / cryotherapy)
Ina wurin zama?
Hakanan ana kiran wurin zama yankin gluteal ko a cikin Yaren mutanen Norway mai kyau; rumpa. A cikin wurin zama zamu sami ƙyallen hanji, hanji, sacrum, coccyx, sciatica da ƙugu - tare da haɗin tsokoki da haɗar tsoka.
Hakanan karanta:
- Cikakken bayyani game da kullin tsoka da yanayin ciwo mai nuni
- Jin zafi a cikin tsokoki? Wannan shine dalilin!
Gangar jikin mutum (daga gaba, hagu, da baya, dama)
Sashin gaba na tsokoki na wurin zama:
A cikin hoto mun dauki sanarwa ta musamman iliopsoas (juyawa zuwa ciki) wanda zai iya haifar da zafin myalgia zuwa gaban kujerar, zuwa makwancin gwaiwa. A waje da wurin zama a cikin abin da aka makala da ƙwanƙwalwar hip har ilayau muna ganin TFL (tensor fasciae latae) wanda zai iya jin zafi a saman wurin zama a kan hip da kuma a waje na sama. cinya.
Rear ɓangaren tsokoki na wurin zama:
Nan ne zamu samu mafi yawan tsoka na haifar da zafin wurin zama. Musamman ma uku mafi yawan maxlus, alhalin m og minuteus mara kyau shine ke haifar da ciwo a gindi - gluteus medius da minimus na iya taimakawa duka biyu ga abin da ake kira ƙarya sciatica / sciatica tare da jinƙai mai rauni a ƙasa da ƙafa. Piriformis Hakanan tsoka ne sau da yawa a cikin sciatica na karya - kuma ya sami karramawa ta rashin ciwon sikila wanda aka sa masa suna, wato cutar piriformis. Piriformis shine tsokar da ke kusa da jijiyar sciatic, kuma saboda haka lalacewar tsoka a nan na iya ba da alamun cututtukan sciatic.
Kamar yadda muka lura daga hotunan da ke sama, jikin mutum yayi tsauri da kuma zato. Wannan, a takaice, yana nufin cewa dole ne mu mai da hankali akan abin da yasa zafin ya tashi, kawai za a iya samar da magani mai inganci. Hakanan yana da mahimmanci a tuna cewa bai taɓa yin hakan ba 'kawai murdede', koyaushe za'a sami haɗin haɗin gwiwa, kuskure a tsarin motsi da halayyar wanda shima ya zama ɓangaren matsalar. Suna kawai aiki tare a matsayin naúrar.
Jijiyoyi a cikin wurin zama
Kamar yadda kake gani daga hoton, akwai jijiyoyi da yawa a wurin zama - waɗannan na iya zama masu jin haushi ko rashin aiki zuwa matakai daban-daban saboda mummunan aiki a cikin tsokoki da haɗin gwiwa na kusa. Musamman jijiyar sciatic wanda ke iya zama mai raɗaɗi tare da tsokoki mai tsananin ƙarfi da / ko ƙuntataccen haɗin gwiwa a ƙashin ƙugu da ƙananan baya.
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
Menene zafi?
Jin zafi ita ce hanyar da jikin mutum yake cewa ya cutar da kanku ko kuma yana shirin cutar da ku. Wannan manuniya ce cewa kuna yin wani abu ba daidai ba. Rashin sauraren sakonnin ciwo na jiki yana neman matsala, saboda wannan ita ce kawai hanyarta don sadarwa cewa wani abu ba daidai bane. Wannan ya shafi ciwo da raɗaɗin jiki duka, ba kawai ciwon baya kamar yadda mutane da yawa suke tunani ba. Idan baku ɗauki alamun sigina mai mahimmanci ba, zai iya haifar da matsaloli na dogon lokaci, kuma kuna haɗarin ciwon ya zama na ƙarshe. A dabi'a, akwai bambanci tsakanin taushi da zafi - yawancinmu na iya faɗi bambanci tsakanin su biyun.
Jiyya da takamaiman jagorar horo daga masanin ƙwaƙwalwar musculoskeletal (physiotherapist, likitan k'ashin baya ko manual ilimin) ana yawan ba da shawara don shawo kan matsalar na dogon lokaci. Jiyya zaiyi amfani da jijiyoyi da jijiyoyin jiki da jijiyoyi, wanda hakan zai rage yiwuwar jin zafi. Lokacin da aka rage zafin, ya zama dole a sako abin da ke haifar da matsalar - wataƙila kuna da mummunan rauni wanda ke haifar da wasu tsokoki da haɗin gwiwa an yi musu nauyi? Matsayin aiki mara kyau? Ko kuma wataƙila ba ku gudanar da atisayen ta hanyar da ba ta dace ba?
Wasu dalilai na yau da kullun / bincikar cutar ciwon wurin sune:
osteoarthritis (Zafin ya danganci wanne irin jijiyoyin suka shafi, amma zafin kujerar baya na iya zama saboda osteoarthritis na hip)
pelvic kabad (ƙulli pelvic tare da myalgia mai alaƙa na iya haifar da ciwo na pelvic kuma a cikin wurin zama, kazalika da gaba zuwa hip)
Gluteal myalgia (jin zafi a wurin zama, akan cinya, da baya ko kuma hip)
hamstrings myalgia / lalacewa ta tsoka (haifar da jin zafi a bayan cinya da kan kujerar, ya dogara da yankin da ya lalata)
Iliopsoas bursitis / huhun kumburi (galibi yakan haifar da kumburi ja a yankin, zafin dare da matsanancin matsin lamba)
Iliopsoas / hip flexors myalgia (Rashin jijiyoyin jiki a cikin iliopsoas zai haifar da ciwo sau da yawa a cinyarsa na sama, gaban, tsintsiya da wurin zama)
Kulle haɗin gwiwa na Iliosacral (kullewa a cikin haɗin gwiwa na iliosacral na iya haifar da jin zafi a cikin wurin zama da ƙananan baya)
Ciwon rashin ciwo na Ischiofemoral (mafi yawanci ga mata, zai fi dacewa 'yan wasa - ya ƙunshi tsinkewar mata quadratus)
Sciatica / sciatica (Ya danganta da yadda jijiyar ke shafar, yana iya haifar da jin zafi wanda aka ambata akan wurin zama, cinya, gwiwa, kafa da ƙafa)
hadin gwiwa kabad / rashin aiki a cikin ƙashin ƙugu, hip ko ƙananan baya
Lumbar prolapse (raunin jijiya / raunin jijiya a cikin L3, L4 ko tushen jijiya na iya haifar da jin daɗi a cikin wurin zama)
Cutar Piriformis (na iya ba da izinin sciatica na arya)
Tuberositis na iya haifar da ciwo mai raɗaɗi
Rashin haddasa zafi a wurin zama:
Fraktur
Kamuwa da cuta (sau da yawa tare da babban CRP da zazzabi)
ciwon daji
Jin zafi a wurin zama na iya zama saboda tashin hankali na tsoka, hadin gwiwa da / ko haushi na jijiyoyi masu kusa. wani likitan k'ashin baya, manual ilimin ko kuma wani kwararre a cikin musculoskeletal da nakasar kwarangwal na iya yin gwajin cutar ku kuma ya ba ku cikakken bayani game da abin da za a iya yi dangane da magani da abin da za ku iya yi da kanku darussan, ergonomic daidaitawa da sanyi magani (misali Biofreeze) ko zafi magani. Tabbatar cewa baku tafiya da zafi a wurin zama na dogon lokaci, maimakon haka sai ka nemi likita kuma ka gano dalilin ciwon - ta wannan hanyar zaka yi canjin da ake bukata da wuri-wuri.
Cikakkun Rahoton da Aka Ba da rahoto da Bayyanar Ciwan Rauni a Ciwon Zazzau:
- Rashin ji a wurin zama
- Konawa a ciki wurin zama
Jin zafi a ciki wurin zama
Wutar lantarki a ciki wurin zama
- Hogging i wurin zama
- Sanya i wurin zama
- Cramps in wurin zama
- Hadin gwiwa a wurin zama
- Tururuwa a wurin zama
- Murmur a wurin zama
- Ciwan jijiyoyi a wurin zama
- Jin zafi a wurin zama
- Nummen na wurin zama
- Girgiza ciki wurin zama
- Skewed i wurin zama
- Gajiya i wurin zama
Dinka a wurin zama
Støl i wurin zama
- Raunuka a ciki wurin zama
- Tasirin i wurin zama
Inaddamarwa a cikin wurin zama
Binciken gwajin hoto na ciwon wurin zama
Wasu lokuta yana iya zama dole Dabarar (X, MR, CT ko bincikar cutar duban dan tayi) don tantance ainihin dalilin matsalar. A yadda aka saba, za ku iya yin ba tare da ɗaukar hotunan wurin zama ba - amma wannan ya dace idan akwai zafin lalacewar tsoka, ɓarkewar hanji ko ɓarkewar lumbar. A wasu halaye, ana daukar hotunan X da nufin bincika canje-canje a cikin lalacewa da kowane ɓarkewa. A ƙasa kuna ganin hotuna daban-daban na abin da wurin zama / ƙashin ƙugu yake kama a cikin sifofi daban-daban na gwaji.
X-ray na wurin zama da ƙashin ƙugu (daga gaba, AP)
Hoton X-ray na ƙashin mata - Photo Wiki
X-Ray Description: 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.
Hoto na MR / gwajin wurin zama da ƙashin ƙugu
Hoton Coronal MRI na ƙashin mata - Photo IMAIOS
Bayanin MR: 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.
Hoton CT na wurin zama
Anan zamu ga gwajin CT na wurin zama, a cikin abin da ake kira giciye-sashe. Hoton yana nuna gluteus medius da maximus.
Binciken duban dan tayi na wurin zama (sama da madaidaicin majusus)
Anan zamu ga gwajin duban dan tayi na wurin zama. Binciken ya nuna gluteus medius da gluteus maximus.
Tsarin lokaci na jin zafi a wurin zama. Shin ciwonku ana rarrabe shi azaman m, mai sauƙin ciki ko na kullum?
Za'a iya raba raunin kujeru zuwa ciwo mai tsanani, rashin ƙarfi da ci gaba. Jin zafi mai tsanani yana nufin cewa mutum ya sami ciwo a wurin zama ƙasa da makonni uku, ƙarami shine lokacin daga makonni uku zuwa watanni uku kuma ciwon da ke da tsawon fiye da watanni uku an lasafta shi azaman na kullum. Za'a iya haifar da ciwo a wurin zama, a tsakanin sauran abubuwa dysfunction tsoka / myalgia, kullewar haɗin gwiwa a cikin ƙashin lumbar, hip, ƙashin ƙugu da / ko haushi na jijiyoyin da ke kusa. Daya likitan k'ashin baya, manual ilimin ko kuma wani kwararre a cikin tsoka, kwarangwal da raunin jijiya, na iya yin gwajin cutar ku kuma ya ba ku cikakken bayanin abin da za a iya yi ta hanyar magani da abin da zaka iya yi da kanka. Tabbatar cewa baku tafiya da zafi a wurin zama na dogon lokaci, maimakon haka tuntuɓi mai ba da izini na ba da izinin jama'a (masanin chiropractor, likitan kwantar da hankali ko mai ilimin hanyoyin kwantar da hankali) kuma ku sami dalilin cutar da aka gano.
Da farko dai, za a yi gwajin inji inda likitan ya kalli yanayin motsin kwankwaso, kasan baya da duwawun ko kuma rashin wannan. Aunar matsi, ƙarfin tsoka, da kuma takamaiman gwaje-gwaje waɗanda ke ba wa likitancin abin da ke ba mutum ciwo a wurin zama suma ana bincika su a nan. Game da matsalolin wurin zama, a wasu lokuta ya zama dole hoto mai bincike. Likita chiropractor na da damar magana game da irin wannan gwaje-gwajen X-ray, MR, CT da duban dan tayi. Maganin mazan jiya koyaushe ya cancanci ƙoƙari don irin waɗannan cututtukan, kafin yiwuwar la'akari da ƙarin katsalandan ko matakan ɗaukar hoto. Maganin da kuka karɓa zai bambanta, gwargwadon abin da aka samo yayin gwajin asibiti.
Sakamakon asibiti na tabbatar da rage jin zafi a wurin zama
Wani binciken da aka buga a cikin 2013 (Barton et al) ya nuna cewa waɗanda ke da rauni mai tsoka suna da haɗarin haɓaka PFPS (cututtukan ciwo na patellofemoral - a gwiwa). Maganin kwantar da hankali na kwantar da hankali na chiropractic zai iya ba da taimako na bayyanar cututtuka da haɓaka aiki a cikin ƙarancin kashin baya (Cox et al, 2012) wanda zai iya zama dalilin ciwon wurin zama. Wani binciken da aka buga a cikin 2015 (Pavkovich et al) ya nuna cewa buƙataccen bushewa haɗe tare da miƙawa da motsa jiki yana da alamun-sauƙaƙawa da haɓaka haɓaka aiki ga marasa lafiya da ciwon cinya da cinya na kullum. Wani tsari na kwaskwarima wanda aka buga a 2010 (Kalichman) ya gano cewa buƙatar bushe na iya zama mai tasiri wajen magance matsalolin ciwo na musculoskeletal.
Wasu nau'i na magungunan ra'ayin mazan jiya na jin zafi a wurin zama
home Practice mafi yawan lokuta ana buga shi kuma ana amfani dashi don magance rashin amfani da musculature, tare da niyyar samar da sakamako mai dorewa, mai dorewa.
duban dan tayi za a iya amfani da shi tare da bincike kuma kamar yadda ake amfani da maganin duban dan tayi, wannan aikin yana aiki ne ta hanyar samarda sakamako mai dumin dumu dumu da nufin matsalolin musculoskeletal.
Electrotherapy Hakanan ana amfani dashi (TENS) ko kuma warkarwa akan warkarwa da matsalolin tsoka, anayin shine azaman mai maganin kai tsaye, wanda akayi nufin yankin mai raɗaɗi.
gogayya Jiyya (wanda kuma aka sani da magani na ligament ko juyawar motsa jiki) wani magani ne da ake amfani dashi musamman a cikin ƙananan baya da wuya / kirji canji don ƙara motsi daga cikin gidajen abinci da shimfiɗa tsokoki na kusa.
hadin gwiwa janyo ra'ayoyin ko gyara chiropractic hadin gwiwa yana ƙaruwa da motsi daga cikin gidajen abinci, wanda bi da bi damar tsokoki waɗanda ke haɗuwa da kusa da gidajen abinci don motsawa yadda yakamata.
tausa Ana amfani dashi don ƙara yawan jini a cikin yankin kuma don haka rage tashin hankali na tsoka, wanda bi da bi na iya haifar da ƙarancin ciwo.
zafi magani Anyi amfani da shi don ba da sakamako mai zurfi a cikin yankin da ake tambaya, wanda kuma biyun na iya ba da sakamako mai raɗaɗi - amma ana maganar gabaɗaya cewa ba za a yi amfani da magani mai zafi don raunin da ya faru ba, kamar yadda yake. sabbinna ya fi so. Ana amfani da na ƙarshen don raunin raunin da ciwo mai zafi don taimakawa sauƙaƙe jin zafi a yankin.
Laser jiyya (kuma aka sani da anti-mai kumburi Laser) za'a iya amfani dashi a lokuta daban-daban kuma don haka cimma sakamako daban-daban na magani. Sau da yawa ana amfani dashi don tayar da farfadowa da warkarwa mai taushi, ƙari kuma za'a iya amfani dashi anti-mai kumburi.
Hydrotherapy (wanda kuma ake kira magani mai zafi ko magani mai ɗumi) wani nau'i ne na magani inda jiragen ruwa masu kauri ya kamata su inganta ingantaccen samar da jini, tare da narkewa a cikin tsokoki da haɗuwa masu ƙarfi.
Jerin magunguna (duka biyun sosai madadin kuma mafi ra'ayin mazan jiya):
- acupressure
- acupuncture
- aromatherapy
- halayya far
- Atlas Gyarta
- Maganin Ayurvedic
- Bioelectromagnetic far
- kawancen Jiyya
- Karafarini
- Bowen Jiyya
- Coxtherapy
- Electrotherapy
- ergonomics
- Dietology
- Reflexology
- Physiotherapy
- Kayayyaki
- Healing
- home Practice
- Homeopathy
- Hydrotherapy
- hypnotherapy
- Infrared haske far
- insoles
- Maganin ciki na allurar ciki
- Maganin kankara
- magani
- kinesiology
- Kinesiotape
- chiropractic
- Sahihin aiki
- crystal Mafia
- bambanci Jiyya
- Cupping
- Cold Jiyya
- Laser
- hadin gwiwa gyarta
- hadin gwiwa janyo ra'ayoyin
- magani
- lymphatic magudanun
- Light Mafia
- maganadisu Jiyya
- manual Mafia
- zuzzurfan tunani,
- Magungunan Jiki Musamman
- tsoka Knute magani
- Myofascial dabara
- Naprapathy
- Naturopathy
- Horar da farfadowa da jijiyoyin jini
- qigong
- Osteopathy
- numfashi
- reflexology
- Shockwave Mafia
- Kumfa yi / kumfa yi
- Masu painkilles
- Spinology
- KawaCin
- Miƙa benci
- ikon Management
- tafin kafa gyare-gyare
- Tunani Field Mafia
- TENS
- Thai massage
- gogayya
- Training
- Trigger batu far
- Shockwave Mafia
- Harshen
- mikewa
- injin Jiyya
- zafi magani
- Hot ruwa far
- Yoga
- darussan
Maganin chiropractic na ciwon wurin zama
Babban burin dukkanin kulawar chiropractic shine rage ciwo, inganta lafiyar gaba ɗaya da inganta ingantacciyar rayuwa ta hanyar dawo da aiki na yau da kullun na tsarin musculoskeletal da tsarin juyayi. Game da matsalolin wurin zama, malamin chiropractor zai kula da wurin zama a cikin gida don rage zafi, rage haushi da haɓaka samar da jini, da kuma dawo da motsi na yau da kullun a cikin ƙananan baya, ƙashin ƙugu da ƙugu. Lokacin zabar dabarun magani ga mai haƙuri, malamin chiropractor ya ba da fifiko kan ganin mai haƙuri a cikin cikakkiyar mahallin. Idan akwai zato cewa ciwon wurin zama saboda wata cuta ce, za a tura ku don ƙarin bincike.
Kulawa na chiropractor ya ƙunshi hanyoyi da dama na magani inda chiropractor ke amfani da hannayensa don dawo da aikin al'ada na gidajen abinci, tsokoki, haɗin nama da tsarin juyayi:
- Musamman magani na haɗin gwiwa
- Hanyoyi
- Kayan fasahar tsoka
- fasahar Neurological
- Rage motsa jiki
- Darasi, shawarwari da shiriya
Me mutum yayi likitan k'ashin baya?
Muscle, haɗin gwiwa da rikicewar jijiya: Waɗannan sune abubuwan da 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. Ana yin wannan ta hanyar da ake kira gyaran haɗin gwiwa ko dabarun sarrafawa, kazalika da haɗuwa da haɗin gwiwa, shimfiɗa dabaru, da aikin tsoka (kamar fagen motsa jiki da aikin laushi mai taushi) a kan tsokoki masu shiga. Tare da haɓaka aiki da ƙarancin ciwo, yana iya zama da sauƙi ga mutane su shiga cikin aiki na jiki, wanda a biyun zai sami sakamako mai kyau ga duka ƙarfin, ingancin rayuwa da lafiya.
darussan, motsa jiki da kuma la'akari da ergonomic.
Kwararre a cikin ƙwayar tsoka da raunin ƙwaƙwalwa zai iya, dangane da maganin ku, sanar da ku game da lamuran ergonomic dole ne kuyi don hana ƙarin lalacewa, don haka tabbatar da lokaci mafi sauri na warkarwa. Bayan mummunan yanayin zafin yana ƙarewa, a mafi yawan lokuta za'a ma sanya muku ayyukan gida wanda hakan yana taimakawa rage damar sake dawowa. A cikin yanayi na kullum Wajibi ne ku shiga cikin abubuwan motsa jiki da kuke aikatawa a rayuwar yau da kullun, don ku san abin da ya haifar da ciwonku lokaci zuwa lokaci.
- Anan zaku sami bayyani da jerin ayyukan da muka buga dangane da magancewa, rigakafi da sauƙin ciwo a wurin zama, ciwon wurin zama, ciwon sanyin kashi da sauran cututtukan da suka dace.
Bayani - Motsa jiki da motsa jiki don zafi wurin zama da zafi wurin zama:
5 Kyakkyawar Againstabi'a Da Aka Yi A Sciatica
5 yoga motsa jiki don jin zafi
Abubuwan da aka ba da shawara don ƙwarewar ƙwaƙwalwa da ƙwanƙwasa:
Ana amfani da bandungiyar ba da horo (mini-bands) a kai a kai don samar da ingantaccen horo na kwatangwalo da tsokoki kujeru. Kuna iya karanta ƙarin game da waɗannan saƙa ta danna hoton da ke sama.
Abubuwan da aka ba da shawarar don sauƙin ciwo
Halittun iska (Cold / cryotherapy)
darussan: - 8 shawarwari masu kyau da matakai game da sciatica!
Hakanan karanta: - Shin kuna gwagwarmaya da 'wuyan bayanai?'
Hakanan karanta: - Kumfa abin nadi na iya ba ka ƙaruwa motsi da ƙara jini wurare dabam dabam
nassoshi:
Barton et al (2013). Ayyukan tsoka da ƙwayar cuta na patellofemoral: nazari na yau da kullun. Br J Sports Med. 2013 Mar; 47 (4): 207-14. doi: 10.1136 / bjsports-2012-090953. Epub 2012 Sep 3.
Cox et al (2012). Gudanar da aikin likita na mai haƙuri tare da ciwon lumbar na lumbar saboda ƙirar synovial: rahoton rahoto. J Chiropr Med. 2012 Mar; 11 (1): 7-15.
Pavkovich et al (2015). AMFANIN BUKATAR BUKATA, TAKA, DA KARFEWA DAN RAGE CUTAR DA INGANTA AYYUKA A CIKIN MAJALISAN TARE DA KYAUTA BANGAREN BAYA DA KUMA BANZA: Int J Wasanni Phys Ther. 2015 Aug; 10 (4): 540-551.
Kalichman et al (2010). Dry Bukatar a cikin Gudanar da Ciwon Jiki. J Am Hukumar Fam MedSatumba-Oktoba 2010. (Journal of the American Board of Family Medicine)
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Tambayoyi akai-akai Game da Zazzabi Abiya:
Tambaya: Na ji rauni a saman abin ƙwanƙwasa a wurin zama. Me zai iya zama sanadin?
Amsa: Ya yi kama da abin da kuke nufi PSIS - ma’ana, ɓangaren ɓangaren ƙugu. Wannan na iya nufin cewa dalilin shine pelvic kulle, wanda yawanci yakan faru tare da gluteal myalgias / myoses.
Tambaya: Kuna da jijiyoyi a cikin wurin zama / butt?
Ee, kuna da. Akwai ainihin cibiyar sadarwar jijiyoyi a cikin wurin zama - amma musamman jijiyar sciatic ce ke sarrafa wasan kwaikwayon a wurin. Godiya ga tambayarku, yanzu mun ƙara hoto wanda ke nuna jijiyoyi a wurin zama. Zaka ga hoton a gaba a cikin labarin.
Yana da aiki da lambobi a cikin wurin zama a kan crotch. Menene zai kasance?
Da farko dai, yana da mahimmanci a tabbatar cewa wannan ba alama ce ta gargajiya ta Cauda Equina syndrome (CES) - wato 'hawa birai' ba. Wannan yana nufin cewa kun rage ji a yankin da ke kusa da rufin dubura da kuma yankin da ke kaiwa zuwa ga dutsen. Baya ga wannan kuna da ciwon jijiya a ƙafafu, riƙe fitsari (ba zai iya fara tashin fitsari ba) da kuma rashin kulawar fiska (ba zai iya riƙe kujeru ba). Idan kuna da ciwo da raɗaɗi a cikin wannan yanki tsakanin wurin zama da ƙwanƙwasa, muna ba da shawara mai ƙarfi cewa ku tuntubi likita ko asibiti nan da nan don ƙarin bincike.
Yana da ciwo a cikin tsokoki na gindi. Waɗanne ƙananan ƙwayoyin tsoka na iya zama saboda?
Kuna da tsokoki da yawa a cikin wurin zama, ko gindi kamar yadda kuka faɗi, kuma waɗannan, kamar sauran tsokoki, na iya haɓaka aiki mara kyau da yanayin gaba ɗaya. Lokacin da wata tsoka ta zama mai wuce kima, ciwo da taushi, wannan ana kiranta myalgia ko ƙuƙwalwar tsoka. Wasu daga cikin tsokoki da za su iya yin rauni a wurin zama sune gluteus maximus, alhalin m, gluteus minimus da piriformis.
Tambaya: Shin fitar da kumfa zai taimake ni tare da wurin zama?
Amsa: Ee, mai kumfa / kumfa abin nadi zai iya taimaka muku wani ɓangare, amma idan kuna da matsala tare da wurin zama, muna ba da shawarar ku tuntuɓi ƙwararrun masanan kiwon lafiya a cikin lamuran musculoskeletal kuma ku sami ingantaccen tsarin kulawa tare da takamaiman takamaiman aikin. Ana amfani da abin nadi mai ƙumfar a bayan cinya, a kan ƙungiyar iliotibial da tensor fascia latae - wanda zai iya ɗaukar matsa lamba daga wurin zama da ƙugu.
Tambaya: Me yasa kuke jin zafi a wurin zama?
Amsa: Jin zafi hanya ce ta jiki ta faɗin cewa wani abu ba daidai bane. Don haka, dole ne a fassara siginonin ciwo azaman ma'anar cewa akwai wani nau'i na rashin aiki a yankin da abin ya shafa, wanda ya kamata a bincika shi kuma a sake gyara shi tare da dacewa da motsa jiki. Abubuwan da ke haifar da ciwo a wurin zama na iya faruwa ne saboda ɓarnawar kwatsam ko saukar da hankali a hankali a kan lokaci, wanda zai iya haifar da ƙaruwar tashin hankali na jijiyoyin wuya, taurin gwiwa, jijiyar jijiyoyi kuma, idan abubuwa sun yi nisa sosai, cututtukan ɓarna (cututtukan jiji / ciwon jijiya saboda cutar diski a ƙasan baya, wanda ake kira lumbar prolapse tare da ƙauna akan L3, L4 ko L5 tushen jijiya).
Tambaya: Me yakamata ayi tare da ciwon mara mai cike da ƙwayoyin tsoka?
amsa: tsoka kullin wataƙila ya faru ne saboda rashin daidaituwa na tsoka ko nauyin da bai dace ba. Hakanan tashin hankali na tsoka zai iya faruwa a kusa da makullin haɗin gwiwa a cikin lumbar, hip da ƙugu. Da farko, yakamata ku sami ingantaccen magani, sannan ku sami takamaiman bayani darussan da kuma shimfidawa saboda kada ta zama matsala ta maimaita daga baya a rayuwa.
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(Muna ƙoƙarin amsa duk saƙonni da tambayoyi a cikin awanni 24-48. Hakanan zamu iya taimaka muku fassara fassarar MRI da makamantansu.)
Hakanan karanta: - Rosa Himalayan gishirin rashin lafiya mai ban mamaki
Hakanan karanta: - Magungunan lafiya masu ƙoshin lafiya waɗanda ke haɓaka wurare dabam dabam na jini
Hakanan karanta: - Jin zafi a kirji? Yi wani abu game da shi kafin ya zama na kullum!
Hakanan karanta: - Ciwon jijiyoyi? Wannan shine dalilin…
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