Kei te mamae tō tuara, ā, kāore e taea e koe te mahi? (Mamae o te tuara o raro) Me kōrero tāua mō tēnei!

He raruraru te mamae o te tuara e pāngia ana e te tini o te tangata i ēnei rā, kāore? I ētahi wā, ka kore e taea te mahi i ngā mahi o ia rā mō ngā rā ina mamae ohorere te tuara. Nō reira, ki te mea kei te pāngia koe e tēnei momo mamae ohorere o te tuara o raro, mā tēnei tuhinga koe e āwhina kia tere te ora mai.

Kia maumahara ki tēnei mea nui i te tuatahi!

Kua āwhina ngā tohutohu e tohaina ana e mātou i roto i tēnei tuhinga i te tini o te tangata ki te whakaiti i te mamae o te tuara. Heoi anō,

Ki te mea kei te kino haere te mamae o tō tuara i a koe e mahi ana i ēnei mea, ki te mea rānei kei te heke te mamae ki raro i ō waewae, kati tonu te mahi, ka toro atu ki te tākuta, ki te kaiwhakaora tinana rānei. He mea tino nui tēnei, āe?

Ko te mea ngaro matua hei whakaora wawe i tēnei mamae tuara ohorere `(Acute Low Back Pain)` ko te pupuri i te piko tūturu o tō tātou tuara, arā, te piko pakupaku ki roto `(lordosis)` i te hope. Ka kiia tēnei ko te `piko noa o te tuaiwi`. Mā te tautoko i te piko o te tuara pēnei, ka taea e koe te whakaora wawe. I te nuinga o te wā, i muri i te taenga mai o tēnei mamae tuara ohorere, ngana ki te noho ki tēnei tūranga mō te 10 ki te 20 rā pea.

Me pēhea te noho tika?

Me whakaiti te noho ina mamae tō tuara. Engari ki te mea me noho koe, kaua e noho mō te wā roa. Noho mō te wā poto, pērā i te 10 ki te 15 meneti.

Kia tūpato ki ēnei mea i a koe e noho ana:

• Tautoko tuara: Ina noho koe, whakatakotoria he tautoko iti ki te piko o tō tuara, i runga ake i tō hope. He tauera pōkai tēnei, he tauera hope rānei.
• Tūranga: Me rite te taumata o ō hope me ō turi, kia 90-tohu te koki. Ki te tika, whakamahia he turanga waewae, he tūru rānei hei tautoko i ō waewae. Kaua e whiti i ō waewae, me noho papatahi ō waewae ki runga i te papa.

Anei me pēhea te kimi i tētahi huarahi hei noho tika me te kore he tautoko tuara:

Whakaarohia kāore he hurihanga hope i a koe. Me mahi i tēnei:

1. Noho whakamua i runga i te tūru, ka piko whakamua katoa, me te mea he mangere koe.

2. Tū tika atu, ka piko tō tuara ki te teitei e taea ana e koe. Puritia tēnei tūranga mō ētahi hēkona.

3. Kātahi ka whakangāwari i te tū (kia 10 ngā nekehanga). Pērā te āhua o tō nohoanga tika.

Ētahi atu tohutohu:

• Te whiriwhiri i tētahi tūru: Ki te taea, noho ki tētahi tūru he teitei te tuara, he iti te tautoko, me ngā ringaringa hei okiokinga. Ki te noho koe ki runga i tētahi mata ngohengohe pērā i te sofa, ka porotaka tō tuara, ā, kāore tō tuaiwi e tautokona.
• Wāhi mahi:Ki te mea kei roto koe i te tari, whakatikatikahia te teitei o tō tūru me tō tēpu kia pai ai tō mahi. Noho tata ki tāu mahi, ka piko paku atu ki a koe. Whakatakotoria ō tuke me ō ringa ki runga i ngā ringaringa o tō tūru, ki runga rānei i te tēpu, kia marino hoki ō pakihiwi.
• Ngā tūru hurihuri: Ki te mea kei roto koe i tētahi tūru hurihuri me ngā wira, kaua e huri noa i te hope. Hurihia tō tinana katoa.
• Ina whakatika koe: Ina whakatika koe i te tūnga noho, tū tika ō waewae, ka haere mai ki mua o te tūru. Kaua e piko whakamua mai i te hope. Ina whakatika koe, me piko te tuara kia 10 ngā piko. He pai tēnei mō tō tuara.

Me pēhea te tiaki i tō tuara i a koe e taraiwa ana?

Ka taea hoki e te taraiwa te whakararu i tō tuara, nō reira kia maumahara ki ēnei mea:

• Tautoko tuara: I konei anō hoki, e ai ki te kōrero i mua ake nei, me pupuri he tautoko tika (huri tuara) e whai ana i te piko o te tuaiwi.
• Me pēhea te whakarite i te nohoanga: Me noho ō turi ki tō hope, kia paku ake rānei i runga ake. Whakaritea te nohoanga kia tata ki te urungi, kia tautoko hoki i te piko o tō tuara. Me tata te nohoanga kia taea ai e ō turi te piko, kia ngāwari ai hoki te tae atu o ō waewae ki ngā papa hiko.

He tūnga ngāwari ki te tuara i a koe e tū ana

Kāore hoki te tū roa i te tūranga kotahi e pai mō tō tuara. Whakamātauria tēnei:

• Tūranga: Tū ki runga tō mahunga, ko ō pakihiwi ki muri, ko tō uma ki waho, ā, ka tohatohahia tō taumaha ki ngā waewae e rua, me ō hope ki roto.
• Kaua e tū i te tūranga kotahi: Kaua e tū i te tūranga kotahi mō te wā roa rawa.
• Whakatikatikahia te teitei o tō tēpu mahi: Ki te taea, whakatikatikahia te teitei o tō tēpu ki te taumata e pai ana mōu.
• Kotahi te waewae ki runga: I a koe e tū ana, ngana kia kotahi te waewae ki runga i tētahi tūru iti, i tētahi pouaka rānei. Whakawhitihia ngā waewae i ia meneti torutoru.
• I a koe e mahi ana i te kīhini: I a koe e mahi ana i te kīhini, whakatuwheratia te kāpata i raro i te totohu ka kuhu i tētahi waewae ki roto. Whakawhitihia ngā waewae i ia 5 ki te 15 meneti. Mā tēnei ka tino whakangā tō tuara.

I te takoto ki te whenua, i te noho, i te tuturi

I a koe e mahi ana i ēnei mea, me whakaaro tuatahi koe ki te tūranga ka whakamahia e koe. Ki te hiahia koe ki te noho ki raro mō tētahi wā, he whakaaro pai te tuturi. Ahakoa te āhua o tāu mahi, kia maumahara ki ēnei mea:

• Tirohia ngā mea kei runga i te whenua, kia paku wehea ō waewae.
• Whakakīia ngā uaua o tō puku, ā, whakamahia ō waewae hei whakaheke i a koe.

Ki te mea kei te hiki koe i ngā taumaha, me mahi pēnei (engari kaua e hiki i ngā taumaha i ngā wā katoa e taea ana!)

Ina hoki, he mea pai kia kaua e hiki i ngā mea katoa ina mamae tō tuara. Engari ki te mea me hiki rawa koe i tētahi mea, whai i ēnei mahi.

• Te taumaha taurite: Kaua e hiki i ngā taonga he āhua rerekē, he taumaha rānei neke atu i te 13-14 kirokaramu (30 pauna).
• Tū tika:I mua i te hiki i tētahi mea, kia tino tika tō tū.
• Te ara tika: Ina hiki koe i tētahi mea i raro iho i tō hope, kia tika tō tuara, kia piko hoki ō turi me ō hope . Kaua rawa e piko whakamua i te hope, me te pupuri tonu i ō turi kia tika. He hapa tēnei e mahia ana e te tini tāngata!

Anei ngā mahi tika mō te hiki i te taumaha:

1. Tū tata ki te mea ka hikitia e koe, me ō waewae kia paku wehea, me ō waewae kia papatahi ki te whenua.

2. Whakakīia ngā uaua o tō puku, ka hiki i te taumaha ki ō waewae .

3. Pikohia ō turi, ā, whakatikatikahia. Kaua e hiki ake i te mea me te mea kua whiua ohoreretia.

4. Tū tika tonu, kaua e piko. Kia tika tonu ō waewae i a koe e hiki ana i ngā taumaha.

5. Ki te mea kei te hapai koe i tētahi mea mai i tētahi tēpu, tōia ki te taha o te tēpu ka whakatata mai ki tō tinana. Pikohia ō turi ka whakatata atu ki te mea. Hikihia te mea ki ō waewae ka tū tika.

6. Kaua e hiki i ngā mea taumaha ki runga ake i te hope.

7. Puritia ngā mea pēnei i ngā pōkai ki tō tinana, me ō ringa kua piko. Kia mau te uaua o tō puku, kia āta hikoi hoki me ngā takahanga iti.

8. Ina whakatakotoria he mea ki runga i te whenua , me mahi i te ara kotahi i hiki ai koe. Kia papatahi ō waewae, kia whakakahangia ō uaua puku, ā, pikohia ō hope me ō turi i a koe e whakatakoto ana ki runga i te whenua.

Ina tangohia e koe tetahi mea i runga

• Mēnā kei te piki ake koe i tētahi mea teitei, whakamahia he tūru iti, he tūru rānei hei whakaara ake i a koe ki taua taumata.
• Kia tata rawa atu ki tāu e hiahia ana kia whiwhi.
• Kia mārama koe ki te taumaha o te mea ka hikitia e koe.
• Hiki ake ki ngā ringa e rua.

Ngā mea hei tūpato māu i te wā e moe ana, e takoto ana rānei i te moenga

He mea tino nui te moe pai mō te mamae o te tuara.

• Moenga: Kōwhiria he moenga pakari kāore e totohu, me te pouaka puna. Ki te tika, whakatakotoria he papa ki raro i te moenga. Ki te tika, ka taea hoki e koe te moe i runga i te papa.
• Tikanga: Ki te mea kua taunga koe ki te moe i roto i te tūnga ngohengohe, mā te huri ohorere ki te tūnga pakari ka nui ake te mamae. Ngāna kia kitea te tūnga e tino whakamarie ana ki a koe.
• Tautoko hope: He āwhina te mau i te tautoko hope i a koe e moe ana i te pō. He āwhina anō hoki te whāriki moenga kua pōkaihia, te tauera rānei kua takaihia ki tō hope.
• Te tūnga moe: Ngāna kia moe i tētahi tūnga hei āwhina i te pupuri i tō tuaiwi ki te tūnga tika (hei tauira, te takoto ki tō tuara me te huri i te hope, te takoto rānei ki tō taha me ō turi e piko paku ana). Kaua rawa e moe ki tō taha me ō turi e anga ake ana ki tō uma.
• Ina ara ake koe i te moenga: Ina ara ake koe i te takotoranga i runga i te moenga, tahuri tuatahi ki te taha, hiki ake ngā turi e rua, ka whakairihia ō waewae ki runga i te taha o te moenga. Kātahi ka pana ake koe ki ō ringaringa. Kaua e piko whakamua ki te hope.

Ētahi atu tohutohu nui

• Whakaitihia ngā mahi e piko whakamua ana mai i te hope, e hinga rānei ki te whenua i ngā wā katoa e taea ana.
• Ina maremare, ina tihe rānei, tū ake ki runga mēnā ka taea, ka piko whakamuri kia paku nui ake ai te piko o tō tuaiwi.
• Moe taha, piko ō turi. Ka taea hoki te whakanoho urunga ki waenganui i ō turi.
• Kaua e moe me tō puku i ngā wā katoa e taea ana.
• Ki te moe tōmuri koe, whakatakotoria he urunga ki raro i ō turi, me tētahi urunga iti ki raro i te piko o tō tuaiwi.

Nā, kia maumahara tātou ki tēnei? (Karere hei tango ki te kāinga)

He uaua pea te mamae nui o te tuara o raro. Kaua e mataku. Ko te mea nui ko te pupuri i te piko tūturu o tō tuaiwi (lordosis).

• Whakaitihia te noho kia rite ki te taea. Ki te mea me noho koe, kia tika te tautoko o tō tuara, kia tika hoki te tū.
• Kaua e hiki i ngā taumaha i ngā wā katoa e taea ana. Ki te mea me hiki, me mahi tika, me te whakamahi i ō waewae hei hiki. Kaua rawa e hiki i ngā taumaha me te piko o tō tuara!
• Kōwhiria he tūnga e pai ana mō tō tuara ahakoa e moe ana.
• Ki te piki haere te mamae i a koe e mahi ana i ēnei mea, ki te heke rānei ki ō waewae, me toro atu koe ki te tākuta.

Ki te whai koe i ēnei tohutohu, ka tere tonu tō ora i tō mamae tuara. Kia tere tō ora!

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