Mazano anobatsira matambudziko anowanzobatwa nehope
Kushungurudzika kwehope muvanhu vane mitsipa yemajoka vanojairika. Kutaura zvazviri, kuvhiringidzika kwehope kunosvika kusvika ku10.2 Mamiriyoni evanhu vakuru vekuAmerica vane arthritis, maererano nekuongorora kwe2011 ne National Institute of Arthritis uye Musculoskeletal uye Skin Diseases. Chidzidzo chacho chaifungidzira kuti vanhu vane arthritis (kana chero zvirwere zvisingaperi) vanowanzoita katatu kuti vave nehope sevamwe vavo vane utano hwakanaka. *
Ndakataura neveNew York City masayendisiti ekurapa kuti ndiwane mazano anobatsira ekurara nemutsipa weArthritis uye ndakashamisika kuona kuti imwe yemazano aya inogona kukuchengetedzai mari.
Kurara Munharaunda Yakarongeka
Hagit Rajter, chiremba wehutano pa Joint Mobility Center paNew York Hospital yeUkuvhiya Kunokosha, anoti kana iwe warara, musoro wako unofanirwa kuenderana nemutsara wako. Anokukurudzira kuti ufunge pamusoro wako sekuwedzera kwepamusoro pako. Izvi zvinoreva kuti iwe haufaniri hako kukotamisa musoro wako mberi, kana kuutorazve. Kufungira kune rumwe rutivi kwakabuda, zvakare.
Rajter anonyevera pamusoro pezviitiko izvi nokuti anoti vanogona kutungamirira kuchirwere chechiredzi radiculopathy uye / kana chirwere chinopinza. Zviratidzo zvinogona kusanganisira kurwadziwa pasi pasi kana maoko maviri, kushaya simba, kushaya simba kana kutinhira. (Cervical radiculopathy inogona kunzwisiswa sciatica yemutsipa uye nharaunda.)
Debbie Turczan, chiremba wepanyama uye murayiridzi we yoga, anobvumirana.
"Kana ukarara pamativi ako, zvakakosha kutsigira mutsipa uye musoro kuitira kuti musana ugare wakarurama," anodaro.
Purogiramu yemapuranga haisati yakakodzera, Turczan anoti. (Izvi zvinosanganisira mhete dzemapapiro dzinotapira nyore nyore.) Chikonzero ndechokuti mutezo unenge wakafuridzirwa unogona kuisa musoro wako pasi pasi pemutsara wako.
Yeuka mazano aRajter (pamusoro) okuchengeta musoro wako sekuwedzera kwepamusoro? Neyendarira yakadzika, haisi kuwanikwa.
Turczan inoratidzira kuvhara tambo tsvuku uye kuiisa pasi pemutsipa wako kana uchirara parutivi rwako. Izvi zvichabatsira kutsigira mutsipa wako, uyewo kuichengeta muhutano hwakanaka. Paunorara pamusana wako, Turczan inokurudzira kushandisa shangu duku duku pasi pomutsipa wako, nokuda kwezvikonzero zvakafanana.
Dzivisa Kurara Pamudumbu Wako
Wati wambocherechedza here kuti paunorara kana kurara pamudumbu mako unofanira kutendeuka musoro wako? Ichi ndicho chikonzero Rajter anokurudzira pamusoro pemamiriro akakwana munguva yeusiku. "Fungidzira kuti zvaizoita sei kana, panguva yebasa rako rezuva, iwe waifanira kutarisira nzvimbo yakatsikwa mutsipa wako," anodaro Rajter. "Iwe ungagona kubata mutsipa wako wakaita saizvozvo kwemaawa matanhatu azere ose, waizonzwa sei? Ndizvo zvinorara mumamiriro ezvinhu akajairika zvinoita kumutsipa wako."
Zvakare, Turczan anobvumirana, achiwedzera kuti, "Kumarara kwechirwere hakusi kwakanaka nokuti munhu anozofanira kuchengeta mutsipa wavo uchitenderera kusvika kune rumwe rutivi kana rumwe rutivi kuitira kufema. Kurara nemutsipa wako kutenderera kwemaawa mazhinji kunogona kuwedzera kurwadziwa kwemutsipa."
Neck Arthritis Mifungo
Apo zvinouya kumapuranga, hapana chibvumirano chakavimbiswa chokushandisa mari yakawanda.
Kunyange zvazvo vamwe vanhu vachigutsikana kuti vanoda kushandisa mari inopfuura $ 150 pamushonga werapeutic, Rajter anoramba ichi chirevo sechikonzero. Pane kudaro, rambira nechinangwa chenyaradzo uye kukwanisa kuenzanisa mutsamiro kumutsipa wako mutsipa, anopa zano.
Pfungwa huru pamusoro pokusarudza mutsara wakanaka wemutsipa weArthritis ndewe:
- Inofanira kuva yakakwana zvakakwana kusimbisa kure pakati pemapfudzi ako nemutsipa wako.
- Iwe unokwanisa kukwanisa kuumba nekugadzirisa zvakare mutsamiro. Izvi ndezvokuzvibatanidza kune fomu yako nenzira inotsigira. Rajter anoratidza pasi pemheto yemapenzi.
- Kune avo vanovata nechemberi, mutezo inofanira kuva yakareba zvakakwana kuzadza nzvimbo iri pakati pomatidzi wako uye nenzeve yako.
Dzivisa Musana Udzoke neCollar
Imwe nzira yekuchengetedza mutsipa wako pakurongeka kwakanaka munguva yeusiku (kureva, kuchengeta musoro wako sekuwedzera kwepamusoro pako uye kudzivisa kuwedzeredza, kutengesa kana kupfuurira sezvakakurukurwa pamusoro) ndekupfeka kororera.
"Makopu akadzika akapfeka usiku anogona kudzivirira mutsipa wako kuti usagumburwa," anodaro Rajter. Izvi zvingabatsira kuderedza marwadzo emangwanani kana kuoma. "Miravha yacho inonyanya kunaka kana iwe uine marwadzo asingagumi mumutsipa." Taura nachiremba wako kana iwe uchifunga kuti izvi zvinogona kuita sarudzo yakanaka kwauri.
* Nhamba iyi yakanga iri kuongororwa kusati kwave nekugadziriswa kwekodzero yekodzero yemagariro evanhu uye zvimwe zvinowanikwa munyaya yevanhu zvakaitwa.
> Sources:
> Louie GH, Tektonidou MG, Caban-Martinez AJ, Ward MM. Kurara kuvhiringidzika kune vanhu vakuru vane arthritis: kupararira, vamiririri, uye maboka mashoma pane ngozi. Dhiyabhorosi kubva ku 2007 National Health Interview Survey. Arthritis Care Res (Hoboken). 2011 Feb; 63 (2): 247-60. doi: 10.1002 / acr.20362.
> Telefoni Hurukuro. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Chiremba, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Chipatara Chekuvhiya Kunokosha, New York City. Svondo 2011.
> Email Hurukuro. Turczan, Debbie, MSPT, Chiremba wePhysical and Yoga mudzidzisi. New York City. Svondo 2011.