Kurwadziwa shure kunowanzoonekwa-inenge 80 muzana yevanhu vose vachazviona pane imwe nguva muupenyu hwavo. Uye kuzvibata, kunyanya pamwe, zvinogona kuuya pamutengo mukuru. Kuenda kunoona mumwe kana vamwe vanorapa vehutano pamutsipa wako zvinowanzokonzera kurapa kwakasiyana-siyana kunowanzobatanidzwa nepamusoro mari. Kunyanya, kurwadziwa shure kunogona kukonzera kuremara kana kurasikirwa nebasa rekushanda, uye kunogona kuisa kukanganisa muhupenyu hwako hwemagariro evanhu.
Zvinonzwisisika, naizvozvo, kuti kudzivisa kurwadziwa shure shure uye panguva yaunokwanisa ndiyo nzira yakanakisisa yekugadzirisa nayo. Inokurudzirwa nzira dzekuita izvo zvinowanda: Bvunza vanhu 10 kuti vangapedza sei marwadzo emupfu mukati meBhu , uye iwe ungangove wakadzidza nenzira gumi dzakasiyana.
Kuti ikubatsire kuparadzanisa gorosi kubva kumakungu, sekutaura, ngatitarirei pane zvisiri kuita kana tichiedza kudzivirira kurwadziwa kwekudzokera shure. Sezvaunenge uchiverenga, funga mupfungwa kuti pane zvishoma zvidzidzo pamusana pekudzivirira kurwadziwa kwepatsipa uye kumashure kudarika pane kurapwa, saka tichafanirwa kuwedzera zvinyorwa pamusoro pekudzivirira kubva pamashoko ekurapa ari kunze uko.
1. Bhanhire Dzakare
Kunyange zvazvo vazhinji vashandi vanoshandisa bhanhire rekumashure, uye vazhinji vane maitiro ekurudzira vanovatsanangurira nemwoyo wose kuti vachengetedze chitunha panzvimbo kana kuti kushumira sechiyeuchidzo kuti varambe vakagadzikana, Centers for Disease Control (CDC) inoda kuti iwe uzive kuti uchapupu hwezvesayenzi harusi kutsigira kushandisa bhanhire rekudzivirira kudzivisa kurwadziwa shure.
Kuti vasvike pakusarudza kwavo, National Institute for Occupational Safety and Health (NIOSH), iyo inhengo yeCDC, yakarongedza zvidzidzo zvishomanana zviripo pamusoro pehurukuro. Izvi zvidzidzo zvakatarisa kusangana pakati pekushandiswa kwemabhandi kumashure panzvimbo yebasa nekukuvara kwebasa. Vakatarisawo kuti kushandiswa kwebhanhire kumashure kunokanganisa sei musana munguva yekusimudza.
NIOSH inotaura izvi nokuti vazhinji vekutsvakurudza kwakaitwa kusvika ikozvino pamusoro pei zvinokonzera kudzoka shure panzvimbo pemitengo yekukuvara panzvimbo yebasa, izvo zvinokonzera dambudziko zvakanyanya zvinoudza chisarudzo chavo chekukurudzira kumashure mabhanhire ekudzivirira kukuvara.
Pamwe nekuderedza kukuvara kwebasa, zvimwe zvikonzero zvinowanzoshandiswa nevanhu vanoshandisa mabhanhire (anozivikanwawo se "mabhanhire emimba" kana "kumashure kumashure") anosanganisira:
- Kugadzirisa mutoro uri musana panguva yekuedza. Kunyange zvazvo dzakawanda zvezvidzidzo zveNIOSH dzakarongeka zvaive zvechokwadi pamusoro pekutakura, humwe uchapupu hwekutengesa hwakaderedzwa nokupfeka bhanhire rekumusoro kwakanga kusipo. ICDC inotaura kuti, chaizvoizvo, pane uchapupu hushoma hwokuti zvinenge zvichiita kuti chigadzirwa chakadai sebhanhire kumashure chinokwanisa kuderedza mutoro.
- Kurambidza mberi bend motion (iyo inozivikanwa pangozi ye disc uye zvimwe zvinokuvadza). Apo patinenge tichitaura pamusoro pekutakura, ngatitaurire pamusoro pekuwedzera kwaunoita kana iwe ukakotama mberi. ICDC inotaura kuti kana chiito chebhanhire kumashure chakanga chichidzivirira kufamba mberi, zvinogona kubatsira kubatsira kuderedza dambudziko rekuvhiringidzika . Sezvo zvinosvika, kunyange zvakadaro, mabhanhire kumashure ari nani zviri nani pakudzivirira kune rumwe rutivi uye kushandura mafungiro pane kutungamira mberi.
2. Zvipfeko zvechikafu uye / kana Orthotics
Vamwe vanhu vanodavira kuti tsoka dzetsoka kana insoles dzinoderedza dambudziko rekusava marwadzo asingachemi kumashure (uyewo anogona kushanda semushonga unoshanda).
Nokuda kweizvi nezvimwe zvikonzero, ivo vakanyanya kugadziriswa. Asi uchapupu hwakakwana hwekushandiswa kwavo hauna kugadziriswa, maererano nehutano hwekugadzirisa 2014 hwakabudiswa mubhuku rinonzi BMC Musculoskeletal Disorders. Zvakangofanana, vanoramba vari bhizimusi guru.
3. Magnets
Magnets akaonekwa sevaporesa vanoporesa nevanyori vakawanda vanotaura kuti vanogona kubudirira mukurwadziwa, kushushikana, arthritis nezvimwe. Sezvo vakadaro, vanobatanidza mishonga yehutano yemadhora mabhiriyoni emadhora. Asi magnet therapy inobudirira chaizvo here pakudzivirira (kana kuti kubvisa) kurwadziwa shure?
Sangano re2005 rakarongeka rakabudiswa mu Journal of Alternative uye Complimentary Medicine rakaratidza kuti magetsi angaita nhengo mukurwadziwa kunorwadza.
Izvozvo zvakati, kumwe kuongorora kwakagadziriswa uye kuongorora kwakaitwa makore maviri gare gare uye yakabudiswa muCanada Medical Association Journal yakashaya humwe uchapupu hunotsigira kushandiswa kwemasimba ekusimudzira marwadzo, saka haana kuvakurudzira.
Magnetsiti iCAM therapy (inobatanidza uye mamwe mushonga mushonga). IAHRQ inotaura kuti yenguva yakawanda, mishonga yeCAM inoshanda pakarepo uye / kana kwekanguva pfupi mushure mekurapa kwapiwa, asi kuti inowanzoparara nenguva.
4. Kuderedza Movement Kubva Mukutya
Imwe nzira isingabatsiri yekudzivirira marwadzo kumashure ndeyekumisa kushanduka zvachose, kana kupotsa zvachose. Izvi zvinowanzoitwa kunze kwekutya kurwadziwa uye zvakakodzera kunzi kutya kutya kudzivisa nzira. Kunyange zvazvo nyanzvi dzepakutanga dzichitenda kuti kurara kwembhedha mishonga yakanaka yekudzokera shure, munguva pfupi yapfuura mazano akashandura kugadzirisa basa racho kusvika paanenge usiri kurwadziwa asi iwe hausi kurega basa zvachose. Kufambisa muviri uye kurovedza muviri zvinogona kusimbisa musana uye ndiyo imwe yenzira dzakanakisisa dzokurapa uye kudzivirira kurwadziwa kwemutsipa uye kumashure.
Paunowana Upendo Hwangu
Kana iwe uchinzwa kurwadziwa, mashoko akanaka ndeokuti iwe une 60 muzana yemukana wekuwanazve mukati memavhiki mashomanana, uye iwe ungatombofanira kuita chero chinhu chipi zvacho kuti uende ikoko. Asi maererano nekuongorora kwakabudiswa mubhuku raJune 2014 yeBritain Medical Journal , izvo zvinokusiya iwe neanenge 40 muzana yekana yekutarisa zvishoma nezvishoma, kushanda zvakaoma pamwe chete nehuwandu hwekuwedzera kwenguva refu zviratidzo. Chidzidzo chacho chinotaurawo kune vanhu vane kurwadziwa kusingaperi, kutsvakurudza kwakaratidza nguva dzose kuti kurapwa hakuwanzobatsiri kukudzorera kunzvimbo isina kurwadza uye / kana kuti inobereka chimiro.
Saka kana iwe usingadi kutarisana nekunonoka kunonoka kwenguva refu uye kwenguva yakareba yekurwadziwa, urema, uye kupindira kwehupenyu hwako uye hwemagariro evanhu, kutsvaga nzira yekudzivirira marwadzo kumashure inokosha. Uye nzira yakanakisisa ndeyokutamisa muviri wako. Hungu, kurovedza muviri. Hapana chinotsiviwa nekushanda nheyo yako, kumashure, uye hup musumbu kana kudzivirira (uye / kana kurapa marwadzo kumashure ndicho chinangwa chako.)
Dzimwe mazano anobatanidza:
- Kurasikirwa uremu kana kuchengetedza uremu hutano kana kurasikirwa nemutoro
- Enda kunzvimbo yakanaka, uye mira kana kugara wakananga kazhinji. Kana iwe uchifanira kukwidza zvinhu kubva pasi, shandisa zvakanaka muviri ma mechanics (kana usina bhanhire rekumashure) nekugunzva mahudyu, mabvi, uye mazhendi panzvimbo pokupoteredza musana. Uye, zvechokwadi, dzivisa kuremera kunorema kana uchikwanisa.
- Tambanudza miviri yako. Haungazive! Kusuruvara kwako kumashure kunogona kusikwa nekusagadzikana hip motion!
Sources :
Chuter V., Spink M., Searle A., Ho A. BMC Musculoskelet Disord. April 2014. Kusvika: June 2016. Kubudirira kwezvishongo zveshuga zvekudzivirira uye kurapwa kwemarwadzo ekudzivirira kwepamusoro: kuongororwa kunongororwa uye kuongororwa kwemaitiro anongorongedzwa nemaitiro. http://www.ncbi.nlm.nih.gov/pubmed/24775807
Muporofita N. Kuongorora kwakakosha kwemiedzo yakagadziriswa yakasarudzwa yemakumbo ekusimudzira marwadzo ekurwadziwa. J Altern Complement Med. June 2005. Kuwana: June 2016. http://www.ncbi.nlm.nih.gov/pubmed/15992236
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Steffens D., Maher C., Pereira L., Stevens M., Oliveira V., Chapple M., Teixeira-Salmela L., Hancock M Prevention of Low Back Pain: Chirongwa Chekuongorora uye Meta-analysis. JAMA Intern Med. Feb 2016. Yakasvika muna June 2016. http://www.ncbi.nlm.nih.gov/pubmed/26752509
Traeger, A., Moseley, G., Hübscher, M., Lee, H., Skinner, I., Nicholas, M., Henschke, N., Refleuge, K., Blyth, F., Main, C., Hush, J., Pearce, G., McAuley, J. Dzidzo yepamusoro kudzivirira kurwadziwa kusingaperi kwemarwadzo ekudzoka: chirongwa chekudzidza chekuedza kushandiswa nemaitiro. BMJ Open. June 2014. Kuwana: June 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054624/