Yadda za a Rage Ƙarƙashin Ciwon Baya?

Ƙananan ciwon baya (ko ciwon baya) baya jin daɗi.

Musamman bayan hawan dutse, ba za ku iya tsayawa kawai kamar yadda kuka daina buga wasan tennis ba: yakamata ku iya dawowa daga balaguron da zafin da kuka jure!

Zan ba ku wasu shawarwari kan yadda za ku guje wa ciwo a kan tafiya ta gaba.

Kafin in kai ga ji a cikin al'amarin, yana da mahimmanci a gare ni in ba ku wasu tunatarwa na baya don ƙarin bayani game da asalin waɗannan ciwon hawan keke.

Baya

Ana amfani da bayan mutum ya tashi tsaye. kuma wannan kawai don wannan... Bai dace da kulawa na dogon lokaci a wasu wurare ba. Ƙari ga haka, dukanmu mun san cewa idan muka jingina gaba, yana da wuya mu daɗe. Tsokokin mu suna tauri kuma muna haɗarin faɗuwa gaba.

Tsokokin da ke cikin kashin bayanmu sun kasu kashi biyu:

• Manyan tsokoki waxanda ake amfani da su wajen juyawa da karkata zuwa gefe, gaba da baya. Amma wadannan tsokoki ba su rike mu a matsayin da suke kai mu ba. Suna da ƙarfi, amma ba sa daidaita bayansu.

• Ƙananan tsokoki wanda ya dace tare da kashin baya yana taimaka mana mu kula da daidaito lokacin da muke tsaye. Suna kuma kange mu idan muka karkata gaba, amma ba a yi su don wannan ba saboda gajeru ne.

Saboda haka, tsayin daka na gangar jikin ba shine ilimin lissafi ba. Har ila yau, ya kamata ku sani cewa idan kun jingina gaba, ƙananan bene na ƙarshe (wanda ake kira L5 / Sacrum floor ko L5 / S1, wato, bene inda 5th lumbar spine ya bayyana tare da sacrum, ƙashin ƙashin ƙugu. ) za a mayar da baya.

Wannan shi ne saboda tsokoki na kasa sun yi guntu don tallafawa nauyin babba a cikin lanƙwasa gaba.

Bugu da kari, da ci gaba da ci gaba, da ƙarin lodi a kan mataki L5 / S1 karuwa. Lokacin da wannan nauyin ya yi girma, kuma matsayi ya yi tsayi, ƙananan tsokoki suna shan wahala kuma zafi ya bayyana.

Yin hawan dutse da damuwa akan kashin baya

A kan keke, riƙe sandunan hannu yana rage damuwa akan L5/S1 kuma yana kula da wannan tsayin tsayin daka na jujjuya juzu'i a duk lokacin tafiya.

A mafi yawan lokuta, ƙananan ciwon baya yana faruwa a lokacin da ba a daidaita ma'auni ba (handlebar-stem).

Duk da haka, lokacin hawan dutsen, ya kamata kuma a yi la'akari da rawar jiki, wanda kuma yana ƙara nauyin nauyi akan mataki L5 / S1 kuma don haka yana ƙara haɗarin ciwo.

Hoto 1: Load mataki L5 / S1 a wurare daban-daban

Kamar yadda kuka riga kuka fahimta, idan kuna fama da ƙananan ciwon baya, kuna buƙatar rage nauyin da ke kan bene na sama.

Don wannan, kawai mafita ita ce samun matsayi na ilimin lissafi, ko aƙalla kamanni (saboda, ba shakka, a kan keken dutse ba za ku iya sanya baya a cikin matsayi ɗaya da tsaye ba).

A cikin matsayi na ilimin lissafin jiki, haɗin gwiwa L5 / S1 wani fili ne wanda ke samar da kusurwar kusan 42 ° tare da layin kwance.

Hoto 2 Floor L5 / Sacrum rediyo

Yayin da kuke jingina gaba akan babur, wannan kusurwar tana kusan 0 °. Sabili da haka, makasudin zai kasance nemo matsayi inda muke samun kusanci kamar yadda zai yiwu zuwa kusurwar 42 °.

Akwai hanyoyi guda biyu don yin wannan. Ko dai mu canza matsayi na L5, rage raguwa na gangar jikin, ko mu canza matsayi na sacrum, canza matsayi na ƙashin ƙugu. Tabbas, haɗuwa yana yiwuwa.

Magani don rage ciwon baya

Rage jujjuyawar jiki

Dole ne ku yi tunani game da:

Inganta kokfit

Za ku lura cewa wannan tukwici yana da mahimmanci musamman lokacin da kuke saukowa dutsen, saboda lokacin ne jikin ku ya kasance a cikin babban lanƙwasa gaba.

Wannan tip ya kamata ya kasance da amfani ga gajerun mutane waɗanda sai sun lanƙwasa da yawa don ɗaukar sitiyarin. In ba haka ba, mai yiwuwa babur ya yi girma a gare su.

Canja matsayi na hannuwanku

Yi ƙoƙarin samun hannunka kaɗan kusa da tsakiyar motar. Wannan zai ba ku damar tashi tsaye don sauƙaƙe matakin L5 / S1. Hakanan zaka iya siyan hannaye ko ergonomic (kamar spirgrips).

Canza matsayi na ƙashin ƙugu

karkatar da sirdi a gaba 10 zuwa 15 °.

Yana sarrafa matsayin ƙashin ƙugu kuma ya kulle shi. Lokacin da sirdi ya kasance a cikin tsaka-tsaki, ƙashin ƙugu yawanci yana cikin matsayi na baya. Don komawa zuwa kusurwar 42 ° tsakanin L5 / S1 da layin kwance, ƙashin ƙugu dole ne ya karkata zuwa gaba (duba siffa 3).

Don yin wannan, gaban sirdi ya kamata ya zama ƙasa kaɗan.

Shinkafa 3: Matsayi daban-daban na ƙashin ƙugu **

Kada ku sanya sirdin ku da ƙasa sosai

Domin wannan yana haifar da jujjuyawar ƙashin ƙugu kuma yana ƙara nauyi akan L5 / S1. Ya kamata ya zama girman ku.

Zaɓi MTB wanda ya dace da girman ku

Jin kyauta don tambayi masu siyarwa a shagunan kekuna don shawara kan zabar keken dutsen da ya dace ko bincike mai tsayi.

Rage girgiza

Don yin wannan:

• Daidaita dakatarwar keken dutsen ku da kyau don hanyar da kuke son hawa.
• Saka safofin hannu masu kauri waɗanda ke da kauri don ɗaukar girgiza (tare da pads ɗin gel idan zai yiwu).

ƙarshe

A ƙarshe, tare da shawarwari tare da likitan ku, za ku iya ɗaukar maganin ƙwayar cuta idan kun sami ciwo yayin tafiya. (daga gasar ba shakka).

Don ciwon da ba ya tafi, duk da waɗannan ƴan shawarwari, yana iya faruwa cewa a wasu mutane ilimin halittar jiki na kashin baya yana jin daɗin ciwo.

A wannan yanayin, kada ku yi jinkirin tuntuɓar likita wanda zai gaya muku game da yiwuwar asalin ciwon ku.

Sources:

• Hoto 1 Tushen: Halin API
• Tushen Hoto na 2: Ka'idar jiyya ta hannu APP D. BONNEAU Service de Gynéco-Obstetrique - CHU Carémeau da Biodigital human