Kusuruvara shure uye kurwadziwa kwemutsipa ndezvokuzviisa pasi - maitiro mashomanana akajeka aripo anogona kunyatsoyera uye kuongorora ruzivo. Uye zvinorwadza zvinorwadza zvinoshanduka, maererano nekutora nguva, simba uye hutano, izvo zvinoita kuti zvive zvisingakwanisi kushandisa nzira yekuedza yekuedza yakaita seMRI kana CT scan kuti uwane mufananidzo wechokwadi wezvaunoona pazuva nezuva zuva.
Asi mutoro mukuru unawo mukutsvaga kuongororwa kunogona kukutungamirira kune kurapa kwakanaka ndiko kurondedzera kurwadziwa kwako kumashure kune chiremba wako zvakajeka. Dzimwe nguva iyo inogona kuva inyanzvi maitiro pachake.
Kuti ugadzirire iyo iyo hurukuro inokosha nechiremba wako, unogona kufunga kuchengeta bhuku rekutambudzika kwevhiki kana masvondo anotungamirira kusvika pakusarudzwa. Vanhu vazhinji vanorarama nekurwadziwa kusingaperi vanochengeta bhuku rekutambudzika kwezuva nezuva kwemakore, kana makumi emakore. Izvo zvose chikamu chechina chekutakura.
Uye kana iwe uri muunyanzvi kana kunyora, unogona kuvhara chimwe chinhu chinonakidzwa - kana kuti zvimwe kuzadzikiswa - nekubatanidza kushandiswa kwematarenda ako mumashoko ako.
Pasi pane mazano mashomanana, kureva, zvinhu zvaunokwanisa kurondedzera pamusoro pekinyorwa chako apo iwe unogadzirira kuti iwe usarudzwa.
Nyora Urombo Hwako
Zvinokuvadza zvakadini? Kuwedzerwa chiyero chekuti simba zvakadini zvekunzwa kurwadziwa zviri. Kune iwe, murwere, ichi ndicho chinonyanyokosha chikamu chekutambudzika.
Kuti zvivepo, vashandi vakawanda vanokumbira kuti uzadze chati chinoratidzwa cheimwe rudzi. Iwe unogona kubvunzwa kuti uone kuwanda kwemarwadzo ako neenhamba, kana kutora "chiso" chinomiririra kuti kurwadziwa kunoita kuti unzwe sei (Izvi zvinonzi "oucher" kana "zviso" chati). "Maziso" mu Chikwata chinyorwa chinobva kune kufara nekumwemwerera kusvika kuchema.
Shandisa Mashoko Anotsanangura Nzira Iyo Marwadzo Anonzwa
Unhu hwekutambudzika kwako hunogona kureva chimwe chinhu pamusoro pezvinoita kuti uite. Semuenzaniso, kana iwe unotanga kupisa, kuponda kana magetsi kunzwa pasi petsoka kana ruoko, zvinogona kuratidzira zvakamanikidzwa kana kutsamwiswa mumutsipa wemutsipa midzi. (iyo inonzi radiculopathy .)
Kana iwe uchikwanisa kuwedzera marwadzo ekurwadziwa aunoshandisa mumagazini yako, unogona kuwana kukurukurirana nachiremba wako nyore uye anokuwedzera zvibereko kwauri.
Bhuku rinonzi McGill Pain Questionnaire kubva kuYunivhesiti yeMcGill kuCanada rinopa mashoko akawanda anotsanangura ayo vamwe vanachiremba vangashandisa kuedza kunzwisisa marwadzo ako, ingava panguva yekuongorora chirongwa chekutanga kana kutevera uye kuongorora zvakaitika. Aya mazwi akaparwa maererano nemibvunzo 3:
- Inhamo Yako Inonzwa Sei?
- Marwadzo Ako Anochinja Sei Nenguva?
- Iko Nhamo Yako Yakasimba Sei?
Muenzaniso mazwi kubva kuMcGill Pain Mubvunzo Wenyaya unosanganisira: Kubvongodza, kufungidzira, rhythmic, kupeta, kupofumadza, kunetsa. Izvi zvinongova vashomanana, asi tarisiro iwe unowana pfungwa - iyo inowedzera iwe unogona kuva nerurimi rwako kana uchirichengetedza rakarurama, zviri nani kutaura kwako nachiremba wako zvichida.
Nzvimbo yePain
Nzvimbo yekurwadziwa kwako inogona kana kuti kwete nzvimbo iyo inorwadza.
Kana nharo ikakanganiswa, kurwadziwa kunogona kupera pasi pasi kana gumbo, sezvakangoitika mu sciatica. Kana iwe wakatora pfungwa kana mamwe marwadzo emyofascial, iwe unogona kurwadziwa kurwadziwa-kunenge kuri munzvimbo inoratidzika isingatauri kune nzvimbo chaiyo yechinetso. Kunyanya, marwadzo anowanzowanikwa munzvimbo dzinopfuura imwe yemuviri.
Nokuda kweizvi nezvimwewo zvikonzero, vashandi vanowanzoshandisa mufananidzo wemuviri kutarisa nzvimbo yemarwadzo sezvaanoshandura (kana kuti kwete) pane nguva. Uye muchikwata chekutanga, chimiro chemuviri chinobatsira chiremba wako kana PT kuti arambe achienda kune bhizinesi nekupa kukurumidza kukurumidza kwechinangwa chikuru chekunyunyuta kwako.
Sechikamu chehurukuro yako yezvechiremba, chiremba wako angashandisa ruzivo rwauri kupa mumufananidzo wemuviri kuti uongorore mamwe mashoko.
Pain Patterns
Izvo "nguva" yekutambudzika shure - kana inouya kamwe kamwe kana zvishoma nezvishoma, kana iripo nguva dzose kana dzimwe nguva, kana kana pane imwe nguva yezuva apo inoratidzika nguva dzose - inokosha zvikuru kune chiremba wako kana iye kana iye anopfuura nenzira yekugadzirisa kuongororwa. Vanachiremba vanoongorora kuchinja mumatanda ekurwadza kuti vaone kufambira mberi kwenyu uye kuti vave kutarisira matambudziko matsva. Maitiro ekurwadziwa anobatsirawo vanachiremba kuziva nguva yakanakisisa yokuti iwe utore mishonga.
Kunyanya zvakanyanya, kurwadziwa kunogona kuuya uye kuenda, kunonzi kunorwadziwa kwepakati, kana kunogona kugara iripo asi kuoma kunogona kuchinja. Izvi zvinonzi marwadzo akafanana.
Vanhu vane marwadzo akasiyana-siyana vanogonawo kuwana kurwadziwa nekurwadziwa kwepamuviri. Kusuruvara kunorwadza kwepanguva inenge iine marwadzo akaoma zvikuru uye inogona kubatsirwa nemishonga kana imwe hurongwa hwekutambudzika hunoenderana nekurwadziwa kwekurwadziwa; marwadzo ekumucheche ndeyekudzivirira kwepasi asi haasi nguva dzose.
Kunewo kurwadziwa kwakasimba, uko iwe unogara uine marwadzo, uye simba racho nguva dzose rinenge riri pazinga rimwe chete.
Idzi ndidzo mhando dzenguva uye zvinhu zvine chokuita zvakakomba chiremba wako angangodaro ari kutsvaga kuitira kuti akuongorore zvakanaka.
Kukanganiswa kweBasa
Pain inopfuura kudarika kwekunzwa kusingafadzi. Iine simba rekuvhiringidza mabasa ezuva nezuva uye kurota kweupenyu hwose. Kusuruvara kunorwadza kunogona kukanganisa kukwanisa kwako kuita basa uye kutamba mabasa, uye kunyange kuita zvinhu zvakakosha zvakadai sekukanganiswa nekunyunyutira.
Zvaunotarisira nemafungiro anoita basa rinotarisa sekuremara kwakawanda kwaunosangana nako kana uine kurwadziwa shure. ICII, boka rinopa mazano kune vanachiremba vanorapa kurwadziwa shure, vanotaura kuti kuregererwa kubva pamabasa ekutonga kunogona kukonzera kurwadziwa kusingaperi kupfuurira mberi.
II ICSI inodawo kurapa vanachiremba kuziva kuti rubatsiro rwemagariro evanhu uye zvekunamata mune izvo iwe paunofanira kugadzirisa kurarama nemarwadzo.
Uye, maonero ako pachako kana kuzviongorora iwe wega wekuita zviito nemabasa zvine basa guru nekuita kwako kukwanisa kuita. Izvi zvinonzi kuzvigadzirisa. Chimwe chidzidzo chakabudiswa muEuropean Journal of Pain chakawana kuti zvekare mapeitients ane simba rakasimba kuzvidzora aive nekuremara kuduku.
Paunenge uchiongorora, chiremba anofanira kubvunza mibvunzo pamusoro pekushanda kwako uye kuti yakashanduka sei sezvo wakanga urwadziwa. Iye kana iye anofanirwawo kuedza kutarisa hutano hwehutano hwaunowana paunenge uchizorora uye panguva yezviitiko.
Psychological Issues
Kakawanda kuora mwoyo kunoenda kunorwadza kusingaperi. Chiremba wako anofanira kukubvunza kana iwe uine kuora mwoyo, kuzvidya mwoyo, kushandisa zvinodhaka kana mamwe mhando yezvinetso ikozvino kana munguva yako yapfuura; Misoro iyi iri fodhi huru yekutaura kwega, pamwe chete.
Kuchengetedza kwehutano hwehutano hwehutachiona hutachiona kwenguva shoma hunoisa mukucherechedza nekushandura mafungiro evanhu anounza migumisiro isingadiwi muupenyu hwedu. Chaizvoizvo, ndezvekuziva uye kugadzirisa marwadzo ako anokurudzira. CBT ine mukurumbira wakanaka wekubatsira vanhu vane kurwadziwa kusingaperi mushure mekudzivirira hurema.
Mune mirayiridzo yavo yema20177, American College of Physicians vanokurudzira zvakasimba kugadzirisa maitiro ekurapa seasina-pharmacological kurwadziwa kurapwa kwehutachiwana, hutachiona uye husingaperi hunorwadza shure.
> Sources:
> Woby, SR, Roach, NK, Urmston, M, Watson, PJ (2007). Ihukama huri pakati pekufungisisa zvinhu uye maitiro ekurwadziwa nekuremara muhupenyu husingaperi hunorwadza varwere vanopa physiotherapy. European Journal of Pain.
> Gould, HJ III, MD, Ph.D. (2007). Kunzwisisa Pain. Saint Paul, MN: Dhiyabhorosi.
> Melzack, R. (1987). Bhuku shomanana rinonzi McGill Pain Questionnaire. Pain. August 30 (2).
> Qaseem A., et. al. Noninvasive Treatments for Acute, Subacute, uye Chronic Low Back Pain: A Clinical Practice Guideline Kubva kuAmerican College of Physicians. Ann Intern Med. April 2017. https://www.ncbi.nlm.nih.gov/pubmed/28192789
> Institute for Clinical Systems Improvement (ICSI). Kuongorora nekutarisa kurwadziwa kusingaperi. Bloomington (MN): Institute for Clinical Systems Improvement (ICSI); 2005 Nov.