Kutambudzika kwakanyanya kwepashure ndiko danho rokutanga rekukuvara shure. Asi usanetseka - kunyange zvazvo zviri chokwadi kuti kurwadziwa kusingaperi kunogona kuitika kubva pane chimwe chiitiko chekurwadziwa kunorwadza shure, nekurapa kwokutanga, zvinoita kuti urege kunetseka kwenguva refu. Hezvino zvakananga pamusoro pezviratidzo, zvinokonzera, uye kurapwa kwemarwadzo anorwadza.
Chii Chinonzi Low Low Back Pain?
Kutambudzika kwakanyanya kwemashure kunoreva kusuruvara kwenguva pfupi, kusuruvara uye / kana kushungurudzika kwemisungo chero kupi zvako kumucheto, kuchitangira pasi pemibvu uye kuwedzerwa kusvika pasi pemakumbo. Nguva yakareba yawave nemarwadzo inoparadzanisa kubva pakurwadziwa kusingaperi. Nyanzvi dzinopesana nehuwandu hwayo, asi kazhinji hausi mavhiki anopfuura 12. Kufanana nemhando dzose dzemarwadzo ekurwadziwa, zviratidzo zvinowanzove zvisinganzwisisiki uye kazhinji hazvikwanisi kugadziriswa nekuongororwa kana kuedzwa . Kurapa kunonyanya kuratidza kurwadziwa pachako.
Kutambudzika kwakanyanya kunorwadza ndeimwe yezvikonzero zvikonzero nei vanhu vachitsvaga kurapwa, asi vashomanana chete muzana nevanhu vane nayo.
Nhau dzakanaka ndechokuti marwadzo asingachemi okurwadziwa anowanzogadzirisa pachega mushure memavhiki mashoma. Kune rumwe rutivi, kuwana rudzi rwakanaka uye kuwanda kwekurapwa kwekutanga kunogona kukubatsira kuti usiye marwadzo ako akareruka ekurwadziwa kubva pakukura kuva mamiriro ezvinhu asingagumi.
Uri Mungozi yeAkapera Pakurwadziwa Kwakaitika Here?
Vakuru pakati pemakore makumi matatu nemakumi matatu nemashanu ndivo vari panjodzi yekurwadziwa kwakanyanya kwepashure. Kupedza nguva yakawanda munzvimbo dzakasimba - zvakadai apo paunoshanda zuva rose pamakombiyuta - chinhu chakakonzera kukura kwehuwandu hwekurwadziwa uku.
Zvimwe zvinokonzera njodzi zvinosanganisira basa rakaoma rekunyama, kupfugama uye / kana kushandura kazhinji (izvo zvinogona kuita kuti dhiiyo iite), nekusimudza.
Muna 2015, American Academy of Orthopedic Surgeons yakagadzirisa zvinyorwa zvemamiriyoni makumi maviri nemamiriyoni (makumi maviri nemamiriyoni ane marwadzo emarwadzo) mukuedza kuziva mungozi dzekubatana pamwe nekusingaperi kunorwadza shure kwekunzwa kurwadziwa. Vakaona kuti 19.3% yevarwere vakanga vamboonekwa kuti vane dambudziko rekurwadziwa kwepamusoro, sezvakaita 16,75% yevarwere vakanyanya (kureva, avo vane nhamba yemuviri yepamusoro pane kana kupfuura 30.)
Chidzidzo chacho chakawana kuti vanhu vane nicotine kuvimba uye avo vakashandisa doro zvisina kufanira vakaratidza huwandu hwakanyanya hwehutambudzo shure, zvakare.
Zvinokonzera Acute Low Back Pain
Nzira dzakawanda dzinotambudza hutachiona hunoonekwa se "zvisingazivikanwi," zvichireva chiremba haazive chinokonzera. Sezvo uri murwere, izvi zvingaita sekunetseka kwauri, asi ramba uchifunga kuti kurapwa, uye kazhinji kacho kuchirimirira kunze, kunogona kubatsira mukurwadziwa kunorwadza.
Kunze kwekuti chiremba wako achisimudza zviratidzo zvehutano hwakaoma (dzinonzi mirefu matsvuku), kuongororwa kwekufungidzira mafungiro kazhinji hausi kudiwa. Kana kurwadziwa kuchiripo pasinei nekurapa, panguva iyoyo, miedzo yakadaro inogona kubatsira.
Zvinosuruvarisa, kunyange zvazvo makiriniki anongorayira chete kushandisa mazano ekufungidzira kuedza kwekurwadziwa kwemarwadzo shure, vanachiremba vakawanda nguva nenguva pavanoshandisa ivo, kunyange mumatambudziko maduku anorwadza. Mune imwe nyaya ya2009 yakanzi "Kuwedzera Kunetseka Kusingadzoki Kwakadzoka: Nguva Yokudzoka?" iyo yakabudiswa mu Journal of the American Board of Family Medicine, Dr. Rick Deyo, uye. al, ratidza kuti kushandisa lumbar magnetic resonance imaging (MRI) yakawedzera muhuwandu hweMedricare ne307% mugore rechigumi kubva muna 1994 kusvika muna 2006.
Vatsvakurudzi vanowedzera kuti kusvika 2/3 yemuedzo uyu ungadai usina kupiwa zvisina kunaka.
Zvitubu zvehutambudzo husingaregi kumashure zvinogona kusanganisira zvinetso zve disc, vertebral fractures, kushungurudzika kwemisimba uye / kana ligament sprain.
Kuwana Rako Rakaderera Rakadzoka Rakaonekwa neDhigiri
Kunyangwe nemabhizimisi akabatana nezvinetso zvakapoteredza kushandiswa kwekufungidzira mafungiro ekufungidzira kwevanhu vane nguva yekutanga kana kurwadziwa kunorwadza, kurapwa kwehutambudzo hwekurwa kwako kunogona kuva danho rinokosha mukurapa kwako. Chikonzero ndechokuti kurapwa kwekutanga kungakubatsira kuti usapinda dambudziko rekugara kwenguva refu.
Paunoenda kuna chiremba nokuda kwekutambudzika kwako kumashure, achabata hurukuro yezvechiremba (inonzi nhoroondo) uye kuongorora muviri. Mashoko ayo anounganidza pachigadziriswa ichi achamubatsira kuona chirwere chako nekukuisa mune chimwe chezvikamu zvitatu zvakasiyana: marwadzo asingachemi zvakanyanya, kurwadziwa kwehutano kana zvimwe zvinokonzera uye mapfupa matsvuku. Kurapa kwako uye chero ipi zvayo inoda kuongororwa ingangodaro yakagadzirirwa zvichienderana neboka rako.
Acute Low Back Pain Treatment
Kurapa kwekutambudzika kwakanyanya kwepasana kazhinji kunotanga nemishonga inorwadza uye mazano. Chiremba wako angangokuudza kuti urambe wakashanda asi uchinje pasi kuti uwane marwadzo ako.
Over-the-counter (OTC) kana mishonga yemarwadzo yepamusoro inowanzotanga kuedzwa, uye chiremba wako achakudzidzisa kuti ungachengetedza sei mushure mako. Kana iyi yekutanga yekudzivirirwa isingashandi, inogona kupa chirwere chepanyama, chiropractic kuchengetwa kana kumwe kurapwa.
Zvakafanana nekufungidzira imaging, (yakakurukurwa pamusoro) mishonga yemarwadzo emishonga, kunyanya, opioid iyo inobatanidzwa nehutano hwekudhakwa, ine mikana yekushandisa zvinodhaka uye kusashandisa zvisina kunaka. The Journal of the American Board of Family Medicine yenyaya yakambotaurwa yakagumisa kuti kwaiva nekuwedzera kwe 423% mukupedza maopioid nekuda kwekutambudzika shure.
Asi chidzidzo che 2016 chakabudiswa mu Journal of the American Medical Association chakawana kuti maviri asingashandisi mishonga - pfungwa-based stress stress uye cognitive behavior therapy - yakapa hupfumi hukuru uye huri nani hunoenzaniswa kana uchienzaniswa ne "kutarisirwa kwese" kune chiremba.
Kunyanya vanachiremba vokutanga vanodzidzisa zvishoma pamarwadzo ekudzokera shure, uye zvakadaro, unogona kukurumidza kutumira kune mumwe muongorori, kana kuwana kuti iwe unofunga kuti hauna kugutsikana. Muchiitiko ichi, usazeza kubvunza chiremba wako chirongwa chechirwere chepanyama kana mazano pamusoro pemishonga yakasiyana-siyana uye yekurovedza muviri .
Nzira Yokuchengetedza Zvakanaka Njodzi Kubva Mukurudzirwa kusvika kuHure Back Pain
Kana iwe usingachenjeri, kurwadziwa kunorwadza kwakanyanya kunogona kutungamirira kukuremara. Kune nzira mbiri dzakasiyana idzi izvi zvingaitika. Chokutanga, kana iwe usingagoni kudzora kutuka uye zvinotevera, zvinogona kuderedza kuchinja kwako kunogona kutungamirira kukuvadza kwakanyanya. Nhengo dzemafuta dzinogonawo kutungamirira kumusana wepisimusi uye kukonzera pfungwa .
Chechipiri, nekufamba kwenguva, muviri wako unogona kuchinja zvachose iyo inoita kuti chirwere chako chetsitsi chiwedzere uye chinokanganisa manzwiro, iyo chirwere chisingaperi.
Kurapa kwokutanga uye kugara uchirovedza muviri inzira mbiri dzakanakisisa dzekuchengeta marwadzo anorwadza kubva pakukura kuva chirwere chisingaperi.
Kudzivirira Acute Low Back Pain
Sezvo shoko iri richienda, kurapa kwakanakisisa ndiko kudzivirira.
Kuti udzivirire kurwadziwa kwakanyanya kunorwadza, chengetedza utsi hwako hune simba uye hune simba, uine maitiro anosanganisira kurongeka kwakanaka. Mabasa akadai se yoga , Pilates , uye mamwe maitiro ekusimbisa maitiro angakubatsira iwe kushanda muviri wako wose, uchikupa mukana wekudzidzisa masimba ako kutsigira mabasa ako ezuva nezuva.
Uye muviri unogadziriswa unogona kuenda nenzira yakareba kuti udzivirire kurwadziwa kunorwadza kwakanyanya . Somuenzaniso, kana ukasimudza zvinhu zvakakomba, bhanera kubva muchiuno nemabvi uye kwete kumashure. Izvi zvinodzivirira musana wako nokuti makumbo ako nehudyu zvakakura uye zvine simba kune musana wako. Kushanda muviri wakanaka maikisiki kunobatsirawo kuchengetedza musana wako munzvimbo yakanyatsokodzera sezvaunowedzera mamwe mutoro panguva yekusimudza.
> Sources:
> Cherkin, DC (2016) "Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy," JAMA , 315 (12), peji 1240-1249. doi: 10.1001 / jama.2016.2323.
> Deyo, R. Overtreating Haasati Wadzokera Painhamo: Nguva Yokudzokera Kunze? J I Bhodi Fam Med. Jan-Feb 2009.
> Press Release. Low Back Pain Risk Factors Kuzivikanwa. American Academy of Orthopedic Surgeons website. March 2015.