Yadda Ake Samun Sauki Daga Fromananan Ciwon baya da sauri

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Backananan ciwon baya ya zama mafi yawan matsalolin da ke akwai tsakanin manya ^[1] . Dangane da Cibiyar Nazarin Neurowararrun Neurowararrun Neurowararru da Stwararraki, kimanin kashi 80 cikin ɗari na manya suna fama da ƙananan ciwon baya a wani lokaci na rayuwarsu. Wannan labarin zai sanar da ku yadda ake samun sauki daga saurin ciwon baya.

Backananan ciwon baya yana da nau'i uku - mai tsanani, mai saurin ci gaba da ci gaba. Idan ciwo ya kasance na fewan kwanaki zuwa weeksan makwanni, to yana da nau'in mai saurin gaske. Idan yakai makonni 4-12, to yana da ƙarancin yanayi. Idan ciwon ya tsawaita sama da makonni 12, to ciwon na baya ne na kullum.

Akwai dalilai da yawa da yasa yasa ciwon baya baya faruwa. Yana iya haɓaka saboda matsalar kashin baya, lumbar stenosis, sciatica, diski rauni da sauran dalilai da yawa ^[biyu] .

Ciwon ƙananan ciwon baya yawanci ana magance shi tare da magungunan kashe zafin ciwo. Amma idan ya zo ga ƙananan ciwon baya, an ba da shawarar tuntuɓar likita. Koyaya, ba tare da la'akari da nau'in ciwon baya ba anan akwai wasu hanyoyi don rage ƙananan ciwon baya.

Yadda Ake Samun Sauki Daga Ciwon Lowerananan Ciki

1. Yi motsa jiki mara nauyi

Tsayawa jikinka aiki tare da motsa jiki na aiki mai sauƙi zai rage ƙarancin ciwon baya. Ayyukan motsa jiki don ƙananan ciwon baya na iya taimakawa ƙarfafa baya, ciki da tsokoki kuma zai iya taimakawa goyan bayan kashin baya da sauƙaƙa damuwa a cikin tsokoki da haɗin gwiwa. Dangane da binciken, motsa jiki na motsa jiki don ƙananan ciwon baya yana ƙaruwa abubuwan gina jiki da kwararar jini zuwa laushin laushi a bayan, ta haka yana taimakawa cikin saurin warkewa da rage taurin kai a ƙasan baya ^[3] .

2. Iyakance hutun ka

Iyakance hutun kwanciyanka zuwa gajerun lokuta saboda kwanciya na tsawan awowi na iya kara maka ciwon baya ^[4] . Kuna iya hutawa na hoursan awanni idan kun sami ciwo mai tsanani. Yayin hutawa, sauƙaƙa wahalar baya ta sanya matashin kai tsakanin gwiwowinku lokacin da kuke kwance a gefe ɗaya. Lokacin da kuke kwance a bayanku, sanya matashin kai a ƙarƙashin gwiwoyinku, da kuma a cinyoyinku, lokacin da kuke kwance a kan ciki. Wannan hanyar, zaku sami sauƙi daga ciwon baya ta al'ada.

3. Kula da hali mai kyau

Matsayi mara kyau na iya haifar da matsalolin kashin baya. Misali, zama na dogon lokaci ko laɓewa a gaban kwamfutar na iya dame tsokokin baya kuma wannan na iya haifar da ƙananan ciwon baya ^[5] . Damuwar mummunan hali na iya canza halayen anatomical na kashin baya. Wannan yana ƙaruwa da yiwuwar ƙuntataccen jijiyoyin jini da jijiyoyi, matsaloli tare da tsokoki, fayafai da haɗin gwiwa. Samun matsayi mai kyau ana ɗauka ɗayan mafi kyawun hanyoyin don rage ƙananan ciwon baya.

4. Maganin zafi da sanyi

Aiwatar da fakiti masu zafi da sanyi a madadinsu zai ba da sauƙi daga ciwon baya ^[6] . Aiwatar da zafi na mintina 15 zuwa 20 a lokaci guda, kamar kayan zafi, baho mai zafi da ruwan zafi. Hakanan, sanya kayan sanyi, saboda yana rage kumburi a cikin kasan baya.

ka yanke dogon gashi

5. Starfafa jijiyoyin jikinka

Musclesarfafa tsokoki na ciki zai taimaka rage zafi na lumbar. Wannan zai rage damuwa a kan tsokoki na baya saboda haka, rage haɗarin lalacewar tsoka da yaga. Ingara ƙarfin tsokoki na iya taimakawa wajen kawo taimako daga ƙananan ciwon baya.

6. Kara sassauci

Ana mamakin yadda za a rage ƙananan ciwon baya? Yourara sassauƙan ku, don nauyin ya zama daidai a cikin jiki. Mikewa da daidaita ayyukan zai taimaka wajen kara sassauci da rage tashin hankali a cikin jijiyoyin baya ^[7] . Wasu daga cikin motsa jiki na motsa jiki sune shimfiɗa na cobra, kwanciyar hankali, piriformis zaune zaune, da dai sauransu.

7. Barci a madaidaicin matsayi

Barci a inda bai dace ba ko kan katifa mara kyau na iya tsananta maka ciwon baya. Tabbatar kula da kashin baya a madaidaiciya yayin bacci ^[8] . Hanya mafi kyau ta yin hakan ita ce ta sanya matashin kai a ƙasan gwiwowin ka kuma sa kashin ka a miƙe. Matashin kai yana da mahimmanci, domin yana taimakawa kiyaye wannan lanyar a cikin kasan bayanku.

8. Dakatar da shan taba

Shin kun san shan sigari yana haifar da ƙananan ciwon baya? Wannan saboda, yana ƙunshe da wani fili wanda ake kira nicotine wanda ke taƙaita ƙananan jijiyoyin jini kuma ya iyakance jini zuwa ga laushin laushi da tsokoki, kuma yana ƙuntata jini zuwa ƙwayoyin baya ^[9] .

9. Sanya takalma masu kyau

Guji sanya takalmin da suke da babban dunduniya ko takalmin da bai dace da kyau ba saboda suna wahalar da jijiyoyin baya da ƙafafu wanda hakan ke ƙara ɓata ƙananan ciwon baya. A cewar Jaridar International Journal of Scientific Study, sanya manyan duga-dugai zai haifar da kasan ciwon baya ^[10] .

Yaushe Zaku Gani Likita

• Idan kun fuskanci matsanancin ciwon baya wanda yake zafi koda kuna kwance.

• Rasa iko a kan mafitsara

• Samun matsala a tsaye ko tafiya

• Jin rauni da rauni a kafafu

1. [1]Ganesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Yanayin Yanayi da Hadarin don Raunin Raunin Lowasa a cikin Matasa na 1,355: Nazarin Sashin Giciye. Jaridar kashin baya ta Asiya, 11 (4), 610-617.
2. [biyu]Shemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Menene tushen ciwo mai rauni? Jaridar craniovertebral junction & spine, 4 (1), 21-24.
3. [3]Gordon, R., & Bloxham, S. (2016). Bincike na yau da kullun game da tasirin motsa jiki da motsa jiki a kan rashin ciwo mai raɗaɗi na Kananan baya. Kiwon lafiya (Basel, Switzerland), 4 (2), 22.
4. [4]Wilkes M. S. (2000). Jin zafi na baya-baya: shin kwanciyar gado na taimakawa? .Jaridar likitancin yamma, 172 (2), 121.
5. [5]Lis, A. M., Black, K. M., Korn, H., & Nordin, M. (2006). Associationungiya tsakanin zama da aiki na LBP Jaridar kashin baya ta Turai: wallafe-wallafe na Spungiyar Spine ta Turai, theungiyar Lafiyar Lafiyar Turawa ta Turai, da Sashen Turai na Cervical Spine Research Society, 16 (2), 283-298.
6. [6]Dehghan, M., & Farahbod, F. (2014). Amfanin thermotherapy da cryotherapy akan jinƙan ciwo ga marasa lafiya da ciwo mai raɗaɗi, nazarin gwaji na asibiti.Jaridar asibiti da binciken bincike: JCDR, 8 (9), LC01-LC4.
7. [7]Bae, H. I., Kim, D. Y., & Sung, Y. H. (2017). Hanyoyin motsa jiki ta hanyar amfani da kaya a kan marasa lafiya marasa jinƙai tare da gajeren gajere fascia lata. Jaridar gyaran motsa jiki, 13 (2), 227-231.
8. [8]Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Hanyoyin barci a kan ciwon baya a cikin tsofaffi masu motsa jiki: Nazarin matukin jirgi mai sarrafawa.Work, 53 (2), 235-240.
9. [9]Alkherayf, F., & Agbi, C. (2009). Shan taba sigari da ciwo mai raɗaɗi a cikin yawan jama'a.Clinical & Investigative Medicine, 32 (5), 360-367.
10. [10]Kumar NV, Prasanna C, Sundar VS, Venkatesan A. Takalman Highafafun Caafafu na Sanadin Ciwo na Ciwo da Ciwon Baya: Labari ko Gaskiya? Int J Sci Ingarma 20153 (8): 101-104.

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