Ita-iyo-Iwe pachavo Mazano ekubatsira Kubvisa Maoko Ako
Kana iwe wakasangana nemarwadzo emutsipa anorwadza, asi iwe unoziva kuti hazvina kunaka zvakakwana kuenda kundoona chiremba, hezvino zvinhu zvishomanana zvaungaedza. Iro zano riri munyaya ino rinogona kuita sarudzo yakanaka kune yekurapa, zvakare. (Bvunza chiremba wako kana chiremba pamusoro peizvi usati waedza.)
Tisati tasvika pane izvozvo, zvakadaro, tarisai mhedziso shomanana yemamiriro ezvinhu ayo mazano ari munyaya ino angave akakodzera:
- Neck Cricks naKinks
- Doro rakaderera shure (nemhaka yezvinhu zvakadai sokusimudza mabhokisi makuru kana weeding uye / kana kuchera mubindu rako.)
- Mushure mushure mutsva
Nyaya Inokosha : Kana marwadzo ako kana zvimwe zviratidzo zvinotora kwevhiki kana kupfuura, zvinenge nguva yekuona doc. Kwete izvozvo chete, zvimwe zviratidzo uye zviratidzo zvechokwadi zvinopa kurapwa kweutano ; Zvakanaka kuti uzive nevaya kuitira kuti iwe unogona kutora matanho nenzira yakakodzera.
Kana uri kushamisika kuti ndeipi mishonga yemusha ndiyo yakanakisisa, tsvakurudzo inoratidza kuti kune chikamu chikuru, zvose zvinenge zvakaenzana maererano nekubudirira.
Rega Kugumbura Chinhu Chinokonzera Neck Your Pain
Paunenge uine mutsipa wakare kana kurwadziwa shure shure kwezuva rakabatikana kana rinoda, zviri nyore kukanganwa zvakajeka - kurega kuita izvo zvinoita kuti zviwedzere.
Asi Dr. Santhosh Thomas, DO, nyanzvi yezvokurapa muviri uye mutungamiriri weWestlake Spine Centre paCleveland Clinic, anoti chinhu chekutanga chekuita nokuda kwekunonoka kana dambudziko remutsipa chinoratidza kuti chii chakaita kuti dambudziko rive - rega kuvaita .
Daniel L. Riddle, PT, PhD, uye purofesa paVirginia Commonwealth University, inoti "crick mumutsipa" inogona kunge yakakonzerwa nemichina yezvinhu zvakadai sezvivete zvekurara izvo zvisingashandi kwauri.
Saka, kana iwe uchida kukwegura, kana kana pasina kupiwa mumutsipa wako, ziva kuti iwe ungangodaro uri kuzvigadzirisa uchirwadziwa mangwanani. Kuti urege kugumbura mutsipa wako munyaya iyi, usapinda mutsipa wako uye musoro wako uchienderera mberi.
Zvimwe
Edza Kupfuura-ku-Counter Mishonga yeMarwadzo
Mishonga chikwata ndicho chekutanga chekumira kwevakawanda vedu isu tinowana mutsipa kana mutsipa. Kazhinji yenguva, mishonga yepamusoro-in-remarwadzo ichaita basa. Muyero wezvinodhaka zveOTC hausi pasi pezvaunogona kuwana nemishonga yemishonga, uye vanachiremba vanowanzokurudzira kutanga ipapo.
Mishonga yeOTC inorwadza mumarudzi maviri makuru - acetaminophen (yakadai seTylenol) uye NSAID dzakadai seMotrin (ibuprofen) uye Aleve (naproxen).
NSAIDs dzinobatsirawo kudzora chirwere chinopisa chinokonzera kukonzera kurwadziwa. Zvose zviri zviviri zveOTCs zvinogona kuva nemigumisiro, saka verenga mazita musati watora chero mishonga yekurwadziwa kwemutsipa wako kana musana.
Yakafanana: 3 Njodzi Dzeutano Dzakawanda Dzakabatana nekutora Ibuprofen (Advil.)
Shandisa Ice kuGanda Rako Kana Kudzoka
Kushandisa mazaya kunzvimbo yakakonzerwa kusvika maawa 48 kusvika ku 72 mushure mekurwadziwa kana kukuvadzwa kunotanga imwe nzira yekudzivirira kuputika. Kuvhiringidza kunokonzera marwadzo, uye, kusiyiwa kusina kuvharwa, kunogona kuunza dambudziko risingaperi mumutsipa wako kana mapepa.
Kune nzira dzakawanda dzekuzvipa iwe ice, sezvinoratidzwa navanachiremba uye masayendisiti epanyama.
Somuenzaniso, chimbofunga nzira iyi kubva kuAmerican Physical Therapy Association:
- Zadza bhandi replastiki rine ice rakapwanyika.
- Isa chirabwe chakakomberedza nzvimbo yemutsipa wako ine marwadzo.
- Isa chikwama chekugadzirisa mukati mejasi pachirasi. Ichando kwemaminitsi gumi nemashanu.
- Tora maminitsi makumi mana.
- Dzokorora.
Usambofa wakashandisa mazai echando pacheche rako.
Zvichienderana: Ndeipi Inobatsira kune Acute Neck kana Kudzokera shure: Ice kana Heat?
Isai Heat
Kushandisa kupisa nekukuvadza kwakanyanya hakusi nzira yekuenda nayo, uye vazhinji vanachiremba vachapa mazano pamusoro payo. Izvi zvinokonzerwa nekupisa kunowedzera kuwedzera kuputika . Kune dzimwe kusabvumirana pakati peongororo pamusoro peizvi, asi kazhinji, iyi ndiyo mazano anopiwa.
Mushure mekutanga kwemazuva maviri kana matatu, kushandisa kupisa kwakanaka mutambo, uye kunogona kubatsira kubvisa mitsipa yemitsipa yakasindimara.
Utsi hunofanira kushandiswa zvakanyanya zvakafanana nenzira yechando - kwemaminetsi gumi nemaminitsi makumi maviri nemashanu panguva imwe chete, ine maminitsi makumi mana emapakati ekurapa. Kupisa kwemafuta kunenge kuri pamusika kunogona kupa ruremekedzo kumatambudziko anorwadza.
Iwe unogonawo kushandura pakati pekupisa nevha (shure kwekutanga kwemazuva maviri kusvika ku3) kuwana zvigaro zveumwe neumwe.
Wana Massage
Dr. Thomas anowedzerawo kukurudzira kushambadzira kwemasisita emasisita ayo anonzi "crick mumutsipa."
Nokurwadziwa kwemutsipa uye kuchema kumusana, kupisa kunofanira kuve kwakanyoroka mumazuva mashomanana okutanga kuti usaita kuti zvinhu zviwedzere. Iwe unogona kusarudza kumirira kusvikira chikamu chakaoma chekukuvadza kwave kwatopfuura (maawa makumi matanhatu nemaviri.)
Kuchengetedza kunofambisa mvura inotenderera, iyo inogona kubatsira kudzivirira kupisa mavara . Mushure memazuva mashomanana okutanga, kuisa muviri kunogona kubatsira kuburitsa basa uye mazamu mumatumbo ako. Kana iwe usingagoni kukwanisa kuunganidza kuwanda pano pane zvishomanana zvaunogona kuzviedza iwe pachako:
Zvimwe
Ramba Wakashanda ...
Makore apfuura, vanachiremba vakarayira vanhu vane kurwadziwa shure kana kukuvadzwa kuti vapindure nekusaziva (kureva kuti, zororo rinorara.)
Munguva pfupi yapfuura, kutsvakurudza kwezvokurapa kwakaratidza kuti varwere vane kurwadziwa kwakanyanya kunorwadza shure avo vanorega basa vanogona kunge vava nemarwadzo akawanda kupfuura avo vasingaiti.
Vanachiremba vakawanda ikozvino vanokurudzira kuramba uchishanda mukati mekutambudzika kwako semugwagwa nenzira yakanakisisa yekugadzirisa kurwadziwa kwakanyanya kunorwadza uye kufambidzana nekurasika kwekushanda. Izvozvo zvakati, kuongororwa kwe2010 kwakaitwa neCochrane Back Group kwakagamuchira uchapupu hwakakwana hwezano iri apo yakapiwa kuvanhu vane kurwadziwa kwakanyanya kunorwadza (kana vachienzaniswa nemubhedha vachizorora mazano.)
Panyaya ye sciatica, vatsvakurudzi vakawana zvishoma pane zvakasiyana pakati pekutora nhovo yekuzorora pamubhedha uye kugara kwekushanda (mukati mamiriri) kusvika.
Kana ukasimudza zvishoma zvishoma kana kumira, iwe unogona kuedza kurara pamusana wako nemabvi ako akadzikamisa uye makumbo achizorora pachigaro kana mubhedha kuti udzidzise kurwadziwa kwechinguva.
... Asi Tora Nzira Yakanaka
Kamwe chete mushure mekutambudzika kunotanga, iwe uchada kunzwa sokuchengetedza nzvimbo kwekanguva.
Asi zvichienderana nekuoma kwemarwadzo ako, iwe unogona kubatsirwa kubva kune dzimwe nguva zvinyoro zvishoma. Kungofanana nekusikwa, kufambisa zvinyoro kunogona kubatsira kudzivirira matambudziko asingagumi kubva pakubata.
Panguva ino, zvakakosha kuremekedza miganhu yekurwadziwa kwako; rega kana chiziviso chichivhurwa kana kuti kurwadziwa. (Zvichida, iwe unoshanda nemunhu ane ruzivo rwemhizha anogona kusimudzira nzvimbo yakakuvadzwa zvakanaka uye yakakodzera.)
Mushure mokunge chikamu chakaoma chapera, iwe unganzwa uchinzwa zviri nani, asi kuchengetedza kufamba kwakanyoro kunokosha zvikuru. Zvisungo zvitsva zvakarongedzwa muchikamu chakaoma chekukuvara kuporesa chinokanganisa, uye zvinogona kukuvadzwa nyore nekudzoka basa pane yapfuura, maitiro ane utsinye.
Ziva Kana Inguva Yokuona Chiremba
Kutaura nekutaura, hapana hutungamiri huripo huripo hunotarirwa kuti uone chiremba pamusoro pekunzwa kusuruvara kana kumutsipa.
Asi maererano naTomasi (uye sezvandakataura pakutanga), kana kurwadziwa kunopfuurira kwevhiki kana kupfuura - uye kunyanya kana kuchikanganisa kushanda kwako kwezuva nezuva, inguva yekuiongorora.
Dzimwe nguva zvinorwadza iwe unofunga kuti zvingave zvakakonzerwa ne "crick mumutsipa" nyore nyore kana kuti kuderera shure kwemashure kunogona kunge kuri kureva chimwe chinhu chakakomba, chakadai sehutachiona kana tumarara.
Mumwe chiremba ane unyanzvi hwekutsvaga kuti aone kana kurwadziwa kwako kuchiratidza dambudziko rakakomba risina kuwirirana zvakananga nemarwadzo. Thomas anotaurawo kuti pane dzimwe nguva mamiriro ezvinhu akadai sokudanana kwemakumbo kana chirwere chepinini chinogona kuenzanisa zviratidzo zve "crick mumutsipa" - chimwe chikonzero chekutarisa.
> Sources:
> Hurwitz. EL, Kurapa kwemutsipa wemutsipa: kusapindira kwemagetsi: migumisiro yeT Bone uye Joined Decade 2000-2010 Task Force paNeck Pain uye Zvinetso Zvayo Zvinosanganiswa. J Manipulative Physiol Ther. 2009 Feb.
> Van der Velde G, Hogg-Johnson S, Bayoumi AM, Cassidy JD, Côté P, Boyle E, Llewellyn-Thomas H, Chan S, Subrata P, Hoving JL, Hurwitz E, Bombardier C, Krahn M. Pakati peZvamwe Nonsurgical Neck Pain Zvirwere: Kuongorora Kusarudzwa. 2008 Feb 15.
> Nhare Kubvunzurudza: Dr. Santhosh Thomas, Chiremba Chiremba Westlake Spine Centre, Cleveland Clinic. 3/08.
> Telefonhare Hurukuro: Daniel Riddle, PT, Ph.D. Purofesa Virginia Commonwealth University uye Deputy Director Journal of Physical Therapy. 3/08
> Hagen KB, Hilde G, Jamtvedt G, Winnem M. Bed vanozorora pakurwadziwa kwakanyanya-shure uye sciatica. Cochrane Database yekuongorora kwakagadzirirwa 2004, Nyaya 4. Art. Kwete: CD001254. DOI: 10.1002 / 14651858.CD001254.pub2.
> Dahm, KT, et. al. Mazano Okurara Mubhedha Pasinei Nezano Kuti Urambe Uchishanda Nezvakanaka Pakuderera-Pakafa uye Sciatica.Cochrane Database Syst Rev. Jun 2010.
> Kisner, C., Colby, LA Kurapa Kurapa: Mavambo uye Nzira. 4th ed. FA Davis Company. Philadelphia. 2002.
> Zvaunoda Kuziva Pamusoro Pemitsipa Inonzi American Physical Therapy Association website.
> Institute for Clinical Systems Improvement (ICSI). Kutambudzika kwevanhu vakuru. Bloomington (MN): Institute for Clinical Systems Improvement (ICSI); 2006 Sep. 65 p. [124 references]