Usarega Rega Yenyu Yakaoma Inoshandura Nyora
Kudzoka kwakadzika kunogona kukanganisa ani zvake. Kubva kuvashandi vehofisi kuenda kune vashandi vashandi, maitiro ekuchengetedza muviri kumabhedha emubhedha, isu tose tiri pangozi.
Kana iwe usingachenjeri, kurwadziwa kunorwadza kwepamusoro-kunogona kutanga kuitika nekuda kwekukuvadzwa, kushungurudzika, kana kufambira mberi kwechiremera chepamuviri-kungave kusingaperi. Zvinobatsira kuziva nezvekurwadziwa kwemuviri kunokonzera njodzi kuitira kuti marwadzo ako asawedzere.
Kusiyana Kwepfungwa Isingadzokeri Nenhamo uye Yakakonzerwa Nhamo Kubva
Dambudziko rekudzokera shure rinowanzorondedzerwa sehutano hunokonzerwa nemupfudze hunogara kwenguva refu kupfuura mwedzi mitatu. Kunetseka kwakakomba kwakare , kune rumwe ruoko, kunopera maawa makumi manomwe nemaviri, uye inowanzoendeswa kune imwe rudzi rwechiitiko. Inomiririra chikamu chekutanga mukurapa kwekukuvara.
Chikamu chechikamu chechikamu chinoitika chinowanikwa pakati pezvakaoma uye zvisingaperi. Inotora apo chikamu chakaoma chinosiya pamakore anenge 72, uye rinopfuurira kusvikira chigarire chisingaperi chichitanga, icho, zvakare chinoitika kumativi ose mwedzi mitatu.
Zvakanaka Kudzoka Kwepfungwa Kurapa
Nyanzvi dzinokurudzira kuona chiremba pakarepo mushure mhando ipi neipi yekushungurudzika kune chimiro chako, kusanganisira musana, zvikurukuru kana zvinoguma zvinoguma mukurwadziwa. Kutanga kuongororwa, izvo zvino kunotungamirira kuhutano hwepakutanga, chinhu chikuru chekudzorera zvakakwana. Mune mamwe mazwi, kutora kurapwa kwekukuvara kwako kumashure munguva iyi kunogona kukubatsira kuti urege kudzivirira kwenguva refu.
Kana kurwadziwa kwako kumashure kuchibatwa kare uye chiremba wako anotsigira kuti hazvisi kukonzerwa nechirwere chakakomba chinokonzera chirwere kana chinetso, chinogona kugadziriswa zvakakwana nemishonga yepamusoro-in-marwadzo, kupera kwechinguva chekuita kwako muviri, uye kunyanya- yakagadzirwa kurapa maitiro. Kazhinji yenguva, zvakanakisisa kuwana chirongwa chekuita zvekudzidzira kubva kuchiremba wepanyama ane chiremera.
Kuderedza basa rako kwemazuva mashomanana kusvika kumavhiki mashomanana apo iwe uchirapa ingakubatsira kuti usaita kuti zvinhu zviwedzere. Cherechedza kuti izvi zvishoma mazano hazvirevi kuzviita kuti ugare wakakwana. Bhedha rakasara rinoshandiswa kuva rumbidzo dzakanaka, asi munguva pfupi yapfuura, rakashandurwa nechinhu chakadai "samba uchishanda asi gadzirisa hutsika pasi kuti urege kutama nemarwadzo."
Kunyanya-the-marwadzo ekurwadziwa kwemishonga kunogona kubatsira kubvisa kurwadziwa kwenguva pfupi pamwe nekuderedza kuputika. Kuvhiringidza kunopindurwa nemaitiro ezvirwere zvemuviri wako kune zvinetso zvemashupu ako; inopa mishonga yekuporesa kune nzvimbo yakakanganiswa. Kumwe kuvhiringidza chinhu chakanaka munyaya iyi, asi kusiyiwa kusina kuvharwa, kunogona kugadzirisa zvinetso munguva refu. Mune mamwe mazwi, nokusatora mishonga inorwisa-kupisa zvinorwadza zvakadai se aspirin kana imwe NSAID, unogona kunge uri kuzvigadzirira kuti uve musimba wakaoma uye mungozi yakanyanya yekukuvarazve. Ita mazano, zvisinei, kuti dzimwe NSAID, kunyanya Advil, inogona kuisa njodzi dzakakomba kune utano hwako.
Chirongwa chekuporesa chirongwa-chakafanana nechimwe chinopiwa nechiremba wepanyama-chingakubatsira kuti udzoke zvakare nenzira yakachengeteka. Kudzidzira zvirongwa zvinowanzowedzera kusimbisa pakuvandudza rubatsiro rwemukati, izvo zvingakubatsira kudzokera kune zvaunowanzoita sekuita bindu, mabasa epamba, kuchengetwa kwevana uye kunyange kugara pakombiyuta yako kwenguva yakareba.
Purogiramu inogona kukubatsirawo kuti urege kuzvikuvadza zvakare uye inogona kubatsira kuderedza marwadzo.
Nokutevera mirayiridzo iyi iri nyore, unogona kukwanisa kudzokera kumabasa anowanzoita nokukurumidza uye nyore nyore mushure mekukuvara shure. Kuita kudaro kunogona kukonzera dambudziko rekugara kwenguva refu.
Icho Chinotyisa Chinhu Chikuru Kwenguva Yakare Kurera Kwakarereka
Kunyange zvazvo zvinhu zvakawanda zvinoita kuti pave nehutano hwepamusoro yezvinetso zvekare kwenguva refu, kuva nechiitiko ichocho chokutanga kana chiitiko chekurwadziwa kwakanyanya kwepashure ndiko kungangodaro kukuru. Kubvunzurudzwa kwegore ra2014 uye meta-analysis, yakabudiswa muSpine Journal yakarongedza zvidzidzo makumi mana makumi mana nemashanu asi yakange isingagoni kuona chero imwe yeruzhinji inokonzera njodzi inotungamirira munhu kuti ave nekutambudzika shure kwekutanga muupenyu hwavo.
Chimwe chinhu chakanga chiri chekuva nematambudziko ekudzokera shure munguva yakapfuura. Vatsvakurudzi vakaona kuti kurwadziwa kwakapfuura kwekare kwakagara kuchifanotaura matambudziko emangwana.
Iye zvino iwe unoziva kuti nguva yekutanga yekurwadziwa nemarwadzo ekurwa kunogona kukonzera njodzi yako yezvinoitika mune ramangwana, uye kuti kuregeredza iyo kunogona kuita dambudziko risingaperi, danho rinotevera nderokuona mararamiro ako.
Kudzora Kuderedzwa Kwakadzoka Kwakaipisisa Mungozi
Kudzoka kwakanyanya kunetseka kwezvinhu zvinogona kudzora kana kusadzora. Zvinodzora zvinokonzera ngozi ndezviya iwe unogona kuita chimwe chinhu pamusoro. Zvisingadzorwiki zvinokonzera njodzi zvinosanganisira zvinhu zvisingagoni kuchinja, zvakadai sezera uye zvepabonde.
Kugadzirisa kutaridzika kunokonzera ngozi kune zvimwe zvinogona kushanda nesimba pane iwe. Asi kune chigadziko chesirivha pakuita izvi zvimwe: zvinogona kubatsira kuvandudza dzimwe nzvimbo dzehutano hwako zvakare. Mienzaniso inosanganisira kuderedza dambudziko rako rekurwadziwa kwepfungwa, chirwere cheshuga kana chirwere cheshuga.
BMI
Kuwedzera muviri uye kuwandisa muviri (BMI yemakumi matatu kana kupfuura) kunobatanidzwa nehuwandu hwehutano hwekumarwadziwa shure shure kwevarume nevakadzi, maererano nehuwandu hwemeta-2014 hwakabudiswa mubhuku rinonzi Clinical Spine Surgery . Vanyori vekudzidza iyi vanoti kuchengetedza uremu hwehutano hwakanaka kunogona kuva chimwe chezvinhu zvakasiyana siyana zvinodzivirira kurwadziwa kwepamusoro kwekuitika kusati kwaitika.
BMI, iyo inomiririra rondedzero yemuviri, chiyero chehuwandu hwehuwandu hwaunahwo hwehurefu hwako. Inowanzoshandiswa kuisa vanhu muhuwandu hwehutachiwana, huwandu hunorema, huwandu hwehuwandu, hutete uye hutsika zvakanyanya.
Kune vanhu chete, chidzidzo che 2016 chakabudiswa muMedine (Baltimore) chakaona kuti kukwirira kwakanyanya kunorwadziwa shure kwepamusoro uye / kana kuremara kwaiwanzoitika kune varume vakanyanya, kunyanya apo varume ava vanewo chirwere chepfungwa.
Yeuka kuti zvimwe zvirwere zvepashure zvishoma zvinogona kukonzera marwadzo omumakumbo, mamiriro ezvinhu avo vakawanda vasiri vashandi vasingatauri zvakanyorwa sciatica. Bhuku ra2014 rakabudiswa muAmerican Journal of Epidemiology rakawana nguva dzose kuti kuwandisa kwepamusoro kana kuwedzera kunokonzera njodzi yekurwadziwa kwakanyanya kwevarume nevakadzi. Lumbar kurwadziwa kukuru kunokonzera marwadzo anopinda muhudyu. Inokonzerwa nokuputika kana imwe nzira yekutsamwiswa kumutsipa wesiperesi.
Vatsvakurudzi vakaona kuti kuwedzera kwekudzidzira zvidzidzo zvakatorwa, chikuru chaiva njodzi yavo yehutano hwemutsotsi hunokonzerwa nemakumbo.
Uye imwe haigoni kuvhara zvakazara musoro wekurema sezvo ichienderana nekurwadziwa shure shure kwekutaura nezvekuita muviri nguva dzose. Nguva dzose kurovedza muviri kunogona kubatsira kukurumidza kurasikirwa, pamwe nekuvaka simba remasimba rinodiwa kuti utsigire uremu hwaunotakura uchikomberedza newe. Mune mamwe mazwi, mishonga yakasimba inodzivirira masangano kubva pakusakara uye kubvarura, uye bvisa kushandiswa.
Chidzidzo che 2017 chakabudiswa muSpine Journa l chakawana kushamwaridzana kusina simba pakati pehupenyu hwehupenyu uye kuvapo kwekutambudzika kwakanyanya. Kazhinji, vanyori vanopedzisa, kushamwaridzana uku kunoitika kune vakadzi.
Mood
Chimwe chinhu chinonyanya kukosha pakusarudza kana kurwadziwa kwakakomba kumashure kuchaitika kuva mamiriro ezvinhu asingagumi ndezvekuti iwe unonzwa mupfungwa uye mupfungwa. Bhuku raFebruary 2018 rakabudiswa mumagazini rinonzi Psychology, Health and Medicine rakagamuchira uchapupu hwokuti pfungwa dzepfungwa dzinobatanidza nekushandura pakati penguva pfupi uye nguva dzisingagumi mumatambudziko ekusava nekenza, izvo, zvechokwadi, zvinosanganisira marudzi akawanda emutsipa uye mushure shure.
Mafungiro ezvepfungwa ndiwo mafungiro kana maitiro anoita kuderedza kana kukanganisa maitiro ekufananidzira (mugumisiro) wekurapa kwekukuvara, mamiriro kana zvirwere.
Kunyanya, iyo Psychology, Health and Medicine yekudzidza yakaratidza kuora mwoyo uye kutya-kudzivisa, mune mamwe mazwi, kurega kutya kwekutambudzika kana kudzokerazve kukuvadzwa pamusangano kunomisa kuti ushande, sekusimbisa kwakasimba kwekuwedzera kwehutambudzo hwehutano hwakanyanya muhupenyu husingaperi, nguva yakareba kwenguva. Vanyori vekudzidza vanodanha kuchinja mutsika yemarwadzo ekurwadziwa kuratidza ruzivo urwu, uye kunyanya kuushandisa mumatanho ekutanga ekutarisira, pamwe nekudzivirira.
Kusvuta
Kusvuta ndeimwe yenzira dzakaipisisa dzemusana wako.
Haisi kungoita zvinopesana nekuendesa kwezvakakwana kune zvivako zvepamusoro, uye naizvozvo kuchengetedza kwavo, asi zvinogona kuchinja maonero ako ekurwadza.
Kusvuta dzimwe nguva kunotsanangurira chimwe chinhu mukuvhiya kusati kwabudirira, zvakare. Kana iwe usingakwanisi kuita chimwe chinhu zvisati zvaitwa nenzira yemusana, rega kusvuta. Zvinogona kuita kusiyana pakati pemugumisiro unogutsa nekukundikana.
Vanyori vekudzidza muna 2016 kwakabudiswa mupepanhau Cureus vakawana kuti zvino vese vanoputa vane marwadzo akawanda shure kweavo vakasiya, uye avo vakasiya vane marwadzo akawanda kupfuura avo vasina kumbosvuta.
Kusadzoraviriki Kunonoka Kwakakonzerwa Nengozi Zviitiko
Vamwe vanhu vanoda kuchenjerera zvikuru pamusoro pemarwadzo ekurwa kupfuura vamwe. Kuva mukadzi, kukwegura, kuva nemafungiro emanzwiro uye / kana kuva nebasa nepamusoro-kati yezvido zvekunyama ndezvimwe zvezvinhu zvisingachinji zvisingadzorwiki zvinokonzerwa nekurwadziwa kwenguva refu kwekurwadziwa.
Gender
Zvichida nemhaka yehomoni, vakadzi nevanasikana vari pangozi yakakura yekurwadziwa shure. Chidzidzo che 2016 chakabudiswa munaApril nyaya yeUnited Imaging in Medicine nekuvhiya yakawana kuti kurwadziwa shure kwakapararira kune vakadzi kunze kwevarume. Vanotsvakurudza vanoti kusiyana kwakanyanya kwakanyanya pakati pevarume-vakadzi vanorema marwadzo emhosva vanowanikwa muboka revanhu vane makore. Muchidzidzo, vakadzi vanonzi post-menopausal vaivewo vakawanda kupfuura mamwe mazera emakore ekurwa kuti ave nehutambudzo shure.
Age
Nezera rinokura iwe unogona kutarisira zvimwe humwe hukuru hwekugadzirisa kwepasina kuchinja . Kunyange iwe usingakwanisi kudzora izvi, iwe unogona kukanganisa chiyero chekufambira mberi pamwe nekunyatsonaka kwako. Kutsigira uye huwandu hwekufambisa zvidzidzo ndizvo zvinoita kuti kuderedza kuchinja kwekugadzirisa uye kuderedza marwadzo. Kusimbisa maitiro kunenge kwakakosha kune zvikonzero zvakafanana. Kumbira chiremba wako kana chiremba wepanyama purogiramu yakakodzera iwe, wakapiwa chirwere chako.
Kunyange zvazvo vakadzi nevatungamiri vepamusoro vari pamusoro pevanhu vari mumwero wekuwedzera wekutambudzika shure kusingaregi mamwe mhando dzevanhu kubva mune nyaya iyi. Somuenzaniso, kana iwe uri mukomana kana mukadzi, kana iwe uri muduku uye kakawanda kazhinji zvakashanda, ma disks ako azadzwa nemvura, zvichiita kuti zvive nyore kukonzera diski , kushungurudza musungo, kumira mumiriri kana kuchengetedza kukuvara kwakafanana.
Yako Jobho
Zvinetso zvehutano zvehupenzi zvinowanzoitika. Basa nechisimba chekunyama chinowedzera njodzi iyo yakawanda, asi mabasa ekugadzikana anogonawo kukonzera kushungurudzika kwemasculoskeletal (MSDs) iko kukuvadzwa kana mamiriro ezvinhu anokonzera mavara akaoma emuviri. MSDs inowanzotungamirira kumitsipa, kurwadziwa nekuderera kwekuita basa.
Uri Kungozi Here?
Kunyange zvazvo zvisingawanzoitiki, chinetso chakakomba cheutano zvichida chiri pamidzi yemarwadzo ako kumashure. Dambudziko nderokuti iwe unogona kunge usingazvizivi kunze kwekuti iwe uchitariswa neDhipatimendi-yakavimbiswa MD Ichi ndicho chimwe chezvikonzero zvakasiyana siyana nei uchiona chiremba mushure mekukuvara kana kushungurudzika, kana paunoona zviratidzo zvitsva, zvinokurudzirwa.
Chikamu chebasa rechiremba panguva yekugadzwa kwekutanga kwekutsvaga ndechekuona chero mapegi matsvuku , kana zviratidzo uye zviratidzo zvinoratidza kuti chinokonzera chirwere kana chirwere chakakomba chepamuviri chiri kushanda mumuviri wako.
Kusimba kwechirwere kunogona kutyisidzira upenyu; kunetseka kwemapfupa ekutenda kakawanda hausi, asi kunogona kuva kunetseka zvikuru uye kunopisa simba zvisinei. Inowanzotungamirira kumarwadzo chaiwo ekudzokera shure. Kunyanya kurwadziwa kumashure kunorwadziwa nechikonzero chinozivikanwa.
Izvo zvinowanzosiyana-siyana zvakasiyana-siyana zvinorwadza kumashure, izvo zvinowirirana nemisungo uye kumira , zvinonzi zvisingaenzaniswi kurwadza shure, zvinowanziwo sekumanikidzwa kwemarwadzo kumashure. Vanachiremba vanotarisa kurwadziwa kwepakuvamba sevasina kunyanya kana vakangoita kunze kwezvinhu zvose zvinogona kuitika, somuenzaniso, osteoporosis , kupera kwemutsipa, scoliosis nezvimwe.
Mechanical back back pain is often easy to deal with than back back pain. Vashoma vanoshanyira kurapwa kwepanyama-pamwe nekuteerera purogiramu yako yekuvhimedza pamba-zvingava zvose zvaunoda kutamisa marwadzo. Mishonga inopesana nekuputika inoputika uye / kana maronda anoputika zvinogona kubatsirawo, kunyanya pakutanga, nekudzikisa kugadzikana uye kurwadziwa kuitira kuti iwe unogona kuita basa rako rakanakisisa mukurapa kwemazuva ano.
Tsananguro Inobva
Ngozi yekurwadziwa shure kunogara iripo. Icho chinongova chimiro uye chinokonzera icho chinogona kuchinja. Kuchengetedza mishonga yako yakasimba uye inogadziriswa, uremu hwako pakuongorora uye kurega kusvuta ndevadziviriri vane simba vanorwisana nemamiriro ezvinhu akafanana.
> Sources:
> Amorim, A., et. al. Kuzvipira kunowedzera dambudziko rekurwadziwa kunorwadza kwakanyanya here? Chikwata chevanhu vanobatana-twin kudzidza nezvemajapani echiSpanish. Spine J. July 2017.
> Chou, L., et. al. Sangano Rakati Pakati Pekunyanya Kuderedza uye Kuderera Kwekuremara uye Kuremara Kunobatwa Nekusawirirana kweMafungiro: A Population-Based, Cross-Sectional Study of Men Medicine (Baltimore) April 2016.
> Green, B. Association pakati pekusvuta uye kudzokera shure muChipfuva-Chikamu chevakuru vechiAmerica Cureus. Sept. 2016.
> Hruschak, V., et. al. Mafungiro ezvepfungwa mumamiriro ekuchinja kubva kune acute kusvika kuurwere husingaperi: kurongeka kwekuongorora Psychology, Health and Medicine. Feb 2018.
> Kokkas, B. Tissue Kukuvadza nekuputika. Ann Gen Psychiatry. April 2010.