"Āue... tōku tuara!" Kua pāngia koe e te kore e taea te piko, te whakatika rānei i tō tuara? Kua pāngia koe e te mamae nui o te tuara i a koe e hiki ana i tētahi mea taumaha, e takahurihuri rānei i tō tuara? He raruraru noa tēnei mō te tini o te tangata i tō tātou whenua, inā koa ko te hunga rangatahi me te hunga pakeke. He hanganga tino uaua tō tātou tuara i tō tātou whakaaro. Nō reira, ahakoa he hapa iti noa iho, ka pāngia pea koe e tēnei momo mamae. I tēnei rā, me kōrero tātou mō tēnei mamae tuara, e kiia nei e tātou, ko te whara o te tuara.
He aha te tikanga o te Strain me te Sprain?
Ahakoa he maha ngā wā ka whakamahia ngātahitia ēnei kupu e rua, he iti noa te rerekētanga o ngā kupu hauora. Whakaarohia, ki te mārama tika koe ki tēnei, ka nui te māramatanga ka riro i a koe.
- He aha te taumahatanga? Whakaarohia ngā uaua e karapoti ana i tō tātou tuaiwi me ngā here kaha e hono ana i aua uaua ki ō tātou wheua, e kiia nei ko ngā uaua, he rite ki ngā here rapa. Ko te taumahatanga he whara e puta ana ina totoro rawa, ina miro, ina haehae rānei.
- He aha te whāwhā: Ka pā tēnei ki ngā hononga, arā, he whitiki kaha, he muka e hono ana i ngā wheua o tō tātou tuaiwi, ā, ka ārai i te hononga kia kore e nekeneke haere noa. Ina totoro rawa, ina haehae rānei tētahi o ēnei hononga, ka kiia he whāwhā .
He māmā noa iho, ko te whara he whara i te uaua, i te uaua rānei. Ko te whara he whara i ngā hononga e hono ana i ngā wheua. Heoi, he tino ōrite ngā tohu me ngā maimoatanga mō ngā mea e rua.
He aha tātou ka pāngia ai e tēnei mamae tuara? Ngā take matua me ngā āhuatanga mōrearea
Kāore he take kotahi mō te whara o te tuaiwi. He maha ngā āhuatanga ka whai wāhi ki tēnei.
Ngā take matua
- Te hapai taumaha hē: Koinei te take matua, te take tino noa hoki. Ki te ngana koe ki te hapai i te taumaha me te kore e pupuri i tō tuara kia tika, kia piko whakamua hoki, ka nui te pēhanga ki ngā uaua o tō tuara.
- He takahuri ohorere, he hinga rānei: Ka puta tēnei āhuatanga mēnā ka takahuri ohorere tō tuara, ka hinga rānei koe i a koe e takaro ana i ngā hākinakina, e mahi ana rānei.
- Taumahatanga auau: Ko te hunga e mahi ana i ngā mahi e hiahia ana kia auau te nekehanga (hei tauira, te hiki taumaha, te mahi ahuwhenua) he nui ake te mōrearea. Ka kiia tēnei he taumahatanga mau tonu.
Ngā āhuatanga e whakanui ake ai i te mōrearea
Haunga ēnei take, ka taea e ētahi tikanga me ngā āhuatanga tinana te whakanui ake i tō tūponotanga ki te whara o te tuara.
| Tauwehenga mōrearea | Te pānga ki a ia |
|---|---|
| Te pikinga o te taumaha | He nui te pēhanga o te tuara o raro (te tuaiwi lumbar) i te taumaha rawa. |
| Te ngoikore o ngā uaua o te tuara me te puku | Ina whakaitihia te tautoko e whakaratohia ana e ēnei uaua ki te tuaiwi, ahakoa he nekehanga iti noa iho, ka taea e ia te whara. |
| Tūnga Kino | Ko te piko o tō tuara i a koe e noho ana, e tū ana rānei, ka pēhia rawatia ō uaua me ō hononga. |
| Ētahi kēmu | Ko te hunga e takaro ana i ngā hākinakina e pana ana, e tō ana hoki, pērā i te hiki taumaha, te whutupōro, me te whutupaoro, kei roto i a rātou te mōrearea nui. |
Me pēhea te mōhio he whāwhā? Ngā tohu
Ko ngā tohu o te whara o te tuaiwi ko:
- Mamae: He mamae nui ki te tuara o raro. Ka kino rawa atu tēnei mamae ina neke, ina piko, ina hikoi rānei .
- Te wiri, te whakakiki rānei o ngā uaua: Tērā pea ka rongo koe i te whakakiki ohorere o ngā uaua o tō tuara (ngā uaua e pupuhi ana). Ka tino mamae pea tēnei.
- Te uaua ki te neke: Ka uaua pea te piko whakamua, te tahuri ki te taha, te tū tika rānei i te mamae.
- Te rongonga i te tangi "pahū" me te "pāwhiri": I ētahi wā, i te wā e whara ana, tera pea ka rangona he tangi pērā i te mea e whati ana, e pahū ana rānei i roto i te tuaiwi.
Ko te mea nui, ko te mamae o te tuara o raro te nuinga o te wā. Mena ka heke ki ngā waewae, me te korekore haere, tera pea he mate kē atu, pērā i te herniated disc.
He aha ngā mea ka taea te mahi mō te mamae o te tuara? Ngā tikanga maimoatanga
I te nuinga o te wā, ka ora te whara i roto i te rua wiki pea mā te whakamahi i ngā maimoatanga kāinga māmā. Ka taea te wehewehe i te maimoatanga kia rua ngā wāhanga matua.
Wāhanga 1: Ngā haora tuatahi 24 ki te 48
Ko tā mātou whāinga matua i tēnei wā he whakaiti i te mamae me te pupuhi.
1. Okioki: Kia nui te okiokinga e taea ana. Engari ehara i te mea me noho noa koe i te moenga mō ngā rā. Tangohia he rā, he rā rua rānei hei okioki i ngā mahi e whakararu ana i te mamae.
2. Hukapapa: Tāpirihia he putea hukapapa (he hukapapa kua takaihia ki te tauera) ki te wāhi mamae mō te 15-20 meneti, kia maha ngā wā i te rā. Mā tēnei ka whakaiti i te pupuhi me te mamae.
3. Ngā rongoā mamae: Ka taea e te rongoā anti-mumura kore-steroidal pēnei i te ibuprofen te āwhina ki te whakaiti i te mamae me te pupuhi. Engari me kōrero tonu koe ki tō tākuta i mua i te tango i tētahi rongoā.
Wāhanga tuarua: E rua ngā rā i muri mai
I muri i ngā rā tuatahi e rua, ko tāu whāinga he āta taunga ki te oranga noa.
Ko tētahi o ngā hapa nui rawa atu a te tini tāngata ko te noho noa i te moenga. Mā te mahi pera ka ngoikore ngā uaua, ka whakaroa hoki i te whakaora.
Nō reira, kia taea te whakamanawanui i te mamae, tīmata mārire te hikoi me te mahi i ngā mahi o ia rā. Engari kaua e hiki i ngā mea taumaha, i ngā mahi rānei e pēhi ana i tō tuara mō ētahi rā.
He pai ake te ahua o te nuinga o te tangata i roto i ngā wiki e rua, engari ki te mau tonu te mamae, ka tukuna pea koe e tō tākuta ki te whakaora tinana.
Āhea koe me toro atu ki te tākuta tonu?
Ahakoa ehara i te mea morearea te whāwhā noa iho, tera ētahi tohu e tika ana kia tino āwangawanga koe. Ki te pāngia koe e tēnei āhuatanga, kaua e moumou taima, engari me toro atu ki te tākuta.
- Mena kei te mamae rawa koe, ā, kāore e taea e koe te hikoi.
- Mena ka rongo koe i te ngoikore, i te māuiui rānei e heke ana i ō waewae, me te mamae o te tuara.
- Ki te mau tetahi mea pēnei i te puku ki te wāhi i whara.
- Mena kua whara tō tuara i tēnei ara i ētahi wā i mua .
- Ki te kore e taea e koe te moe i te pō nā te mamae.
- Mena kei te haere tahi mai ētahi atu tohu me tō mamae tuara, pērā i te kirika, te uaua ki te mimi, te tutae rānei .
Karere Tangohia ki te Kāinga
- Ko te whara/te whāwhā o te tuara he whara ki te uaua, ki te hononga rānei. He mate tino noa tēnei.
- Ko te hapai tinana kāore i te tika, te takahuri ohorere, me te tū tika o te tinana ngā tino take.
- He mea tino nui te okiokinga me te hukapapa i ngā rā tuatahi e rua i muri i te whara.
- Kaua e noho ki te moenga mō ngā rā. Mā te tīmata haere i ngā mahi o ia rā i te nuinga o te wā ka tere ake tō ora.
- Ka taea te ārai i tēnei āhuatanga mā te whakahaere i te taumaha o te tinana, te pupuri i te tū tika, me te whakakori tinana.
- Ki te mamae nui koe, te ngoikore rānei o ō waewae, kaua e warewaretia , engari me toro atu ki te tākuta.
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