An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Yin dusar kankara a cikin Amurka - Photo Wikimedia

Jin zafi a bayan bayan dusar ƙanƙara? Yi tunani a hanya.

Shin kana daya daga cikin wadanda ke kama dusar kankara da karfin gwiwa, amma sau da yawa kan sami rauni a bayan bayan dusar ƙanƙara? Anan akwai wasu nasihu da dabaru don kauce wa matsalar.

A hanyoyi da yawa, dusar ƙanƙan iska ya zama nau'i na motsa jiki. Idan kayi tunanin sa a matsayin motsa jiki, shin da gaske zaka dauki 100+ Reps ba tare da hutu ba? Wataƙila ba haka bane. Musamman ba idan shine karo na farko da kayi amfani da 'na'urar motsa jiki' a cikin dogon lokaci ba.

Hoton da ke sama misali ne na yadda zaku iya dawo da jin zafi lokacin dusar ƙanƙara. Mutumin da yake kusa da hoton yana da juyawa a cikin kashin lumbar kuma saboda haka ya sami iri a cikin wuraren da ba daidai ba na kashin baya, musamman ƙananan fayafai da tsarin.

Sanadin ciwon baya yayin dusar kankara

• 'Buckling' - Wannan haƙiƙa ma'anar Turanci ne don rashin daidaituwa ta lissafi wanda zai haifar da gazawa, amma kalmar ta zama ƙara ta zama ruwan dare a cikin gyms. Ya dogara da ma'anarsa ta asali kuma a sauƙaƙe yana nuna cewa rashin kuskuren wasan ergonomic zai haifar da gazawa kuma ƙarshe ƙarshe gaɓar tsokoki da haɗin gwiwa. Kyakkyawan (karanta: mummunan) misalin wannan talauci yin aikin dusar ƙanƙara inda mutum ya rasa madaidaicin murfin baya na baya, kazalika da tsaka-tsakin kashin ciki / na ciki, a cikin aiwatar da hakan sannan zai karɓi nauyin da aka zana a ƙashin baya na baya, gidajen abinci da ma watakila ma diski.
• Da yawa ne, ba da daɗewa ba - Wataƙila sananniyar hanyar sanadin raunin da ya shafi nauyi. Duk zamu yi yadda yakamata a cikin mafi kankanin lokacin da zai yiwu. Abin baƙin cikin shine, tsokoki, haɗin gwiwa da jijiyoyi ba koyaushe suna tafiya tare da juyawa ba, kuma saboda haka muna haɓaka raunin damuwa kamar hawaye tsoka, jijiya da rashin haɗin gwiwa. Gwada yin hutu lokacin cire dusar kankara idan wannan shine karo na farko da kuke aiwatar da cire dusar a cikin wani dogon lokaci.

Ciwon baya saboda cire dusar ƙanƙara - Photo WIkimedia

Nasihu kan yadda za a guje wa ciwon baya lokacin cire dusar ƙanƙara

• Yi ado da kyau. Tsokoki masu sanyi sun fi sauƙin kwangila kuma su shiga cikin wani yanayi na 'spasm state'.
• Dumama. Miƙa hannuwanku kaɗan kuma ku kama numfashinku kaɗan kafin ku fara.
• Kar ku matsa. Yi tunani ta kowane motsi. Tabbatar cewa kayi amfani da baya yadda yakamata
• Yi aiki tsaka-tsakin kashin baya / akidar takalmin ciki - Wannan dabarar zata taimaka muku don kauce wa lalacewa yayin haɓaka manyan abubuwa da makamantansu. An cika wannan ta hanyar kasancewa da baya a madaidaiciyar kwana (lumbar lordosis) yayin daɗaɗa tsokoki na ciki, don haka kare diski na intervertebral a cikin baya da kuma rarraba nauyin a kan tsokoki na zuciyar.

Kuma idan akwai wanda yakamata mu dauki kalmar game da dusar kankara yadda yakamata, to yanada chiropractors. Kowace shekara, chiropractors suna ganin mutane da yawa tare da ciwon baya saboda nauyin dusar ƙanƙara daga kwaro. Chiungiyar Chiropractor ta Norwegian (NKF) ta ƙirƙiri jerin lambobi masu zuwa don mai da hankali kan abubuwan da ya kamata ka gujito - da kuma yadda ya kamata ku yi shi a maimakon haka:

Je gaba kai tsaye - guje wa ciwon baya - Hoto NKF

Sa'a tare da dusar kankara a wannan hunturu!

Ko….

Gaji da tsegumi? Danna ta don bincika wasu abubuwan fasahar kankara.