Ko te piko o te hope te take o te mamae o te tuara? Me ako tātou mō ngā mahi whakangungu pai rawa atu mō te (Lumbar Lordosis)

Ka ara ake koe i tētahi rā roa i runga i te tūru tari, ā, ka rongo koe i te "wow..." ka hopu i tō tuara? Kāore rānei, ka rongo koe i te paku pakari me te mamae o te tuara o raro ina ara ake koe i te moenga i te ata? He raruraru noa tēnei mamae tuara mō te tini o te tangata. I ētahi wā, ka rongo pea koe kua paku piko tō tuara, arā, kei runga ake i te papa, ā, te āhua nei kua piko ki roto. Koinei te mea e kiia nei e tātou ko te Lumbar Lordosis i roto i te rongoā. He uaua ki te whakamanawanui i te mamae e puta mai ana i tēnei. Engari kaua e manukanuka, he mea ka taea te mahi mō tēnei. Me kōrero tātou mō tēnei i tēnei rā.

He aha i piko ai ō tātou tuaiwi ki roto pēnei?

Kāore he take kotahi mō tēnei, he maha ngā āhuatanga ka uru mai.

• Tūnga Kino: Ki te kī māmā, ko te āhua o tā tātou noho i ia rā. Ko te noho i te tūranga kotahi mō te wā roa, inā koa i te wā e mahi ana i mua i te rorohiko, he tino take o te tūnga kino. I roto i te wā, ka taea e tēnei tūnga kino te whakarerekē i te piko tūturu o te tuaiwi.
• Hapūtanga: I te wā e hapu ana, i te tipu haere o te pēpi i roto i te kōpū, ka rerekē te pokapū taumaha o te whaea. I te pana whakamua o te puku, ka piko whakamuri te tuaiwi hei taurite. Ahakoa he mea maori tēnei, i ētahi wā ka nui ake te piko o te tuaiwi , ka mamae hoki.
• Ngā Mate Pukupuku: Ahakoa he tino onge, ka taea hoki tēnei te puta mai i ngā mate o ngā kōpae i waenganui i ngā tuaiwi o te tuaiwi, he mate e kiia nei e tātou i te taha hauora ko te discitis . Ko te tikanga ka puta mai tēnei i te mate kitakita.
• Ētahi atu take: Ka taea hoki tēnei e te momonatanga me ētahi mate wheua.

He pēhea te āwhina a te korikori tinana i tēnei?

Ko te rongo pai, ka taea te whakahaere i tēnei āhuatanga mā te whakakori tinana tika. E rua ngā whāinga matua i konei.

1. Te whakapakari i ngā uaua: Ina whakapakari koe i ngā uaua o tō tuara me tō puku (e kiia ana ēnei he uaua matua), ka tautoko pai aua uaua i tō tuaiwi. Pērā i te whakatakoto i ngā pou tautoko ki te rākau, ka heke te taumaha e pikauhia ana e tō tuara anake.

2. Te Totoro: Ka āwhina te totoro ki te whakapiki i te ngāwari o ngā uaua piri me ngā uaua poto. Ehara i te mea ka whakaiti noa i te mamae, engari ka āwhina hoki ki te whakatika i te tū.

Ngā mahi ngāwari hei āwhina i te Lordosis o te lumbar

Ka taea e koe te mahi i ēnei mahi whakakori tinana i te kāinga. Engari kia maumahara, ki te pāngia koe e te mamae, kati te mahi whakakori tinana.

1. Te Nekeneke Tuhi-ki-roto o te Puku

He mahi tino māmā tēnei, engari he tino whai hua. Ka whakahohe i ngā uaua puku hohonu e tautoko ana i te tuaiwi.

• Hipanga 1: Takoto ki runga i te papa. Pikohia ō turi, ka whakatakotoria ō waewae ki runga i te papa.
• Hipanga 2: Ruia tō hope ki mua, ki mua, tū ki waenganui, ki te wāhi e tino whakamarie ana mōu.
• Hipanga 3: Mānu hōhonu.
• Hipanga 4: I a koe e whakaputa ana i te manawa, tōia ō uaua puku ki tō tuaiwi . Me te mea kei te ngana koe ki te pana i tō pito ki tō tuaiwi. Me rongo koe i tō puku o raro e tōia ana ki roto, e takoto kau ana.
• Hipanga 5: I tēnei wā, tirohia mēnā kei te pēhia koe e te mamae i ētahi atu wāhanga o tō tinana, pērā i ō pakihiwi, i tō kaki rānei. Mēnā he mamae, whakangāwarihia aua uaua.

Ka taea e koe te mahi i tēnei i ngā wā e pai ana ki a koe i te rā. Tīmata ki te 5 ngā wā i te rā. Kia taunga koe ki tēnei mahi, ka taea e koe te mahi i a koe e takoto ana i runga i tō puku, e noho ana, e tū ana rānei.

2. Te Nohoanga me te Pōro Tūmau

Mō tēnei, me whai pōro pumau koe, he pōro whakakorikori nui tēnei. Ka pai te whakangungu o ngā uaua huri noa i te hope.

• Hipanga 1: Noho ki runga i te pōro pumau. Whakatakotoria ō waewae kia paku whānui atu i te whānui o ō hope ki runga i te papa. Me piko ō turi ki te koki 90-tohu.
• Hipanga 2: Whakakīia ngā uaua o tō puku, ka piko tō tuara o raro (piko whakamuri). Puritia mō ētahi hēkona.
• Hipanga 3: Whakapikohia tō tuara ki mua, ka tahuri tō hope ki tērā taha. Puritia anō mō ​​ētahi hēkona.

Me mahi tēnei kia tekau ngā wā i te wā kotahi. Ka taea e koe te mahi i ia rā mēnā e pai ana koe.

3. Whakangungu mō ngā Ngārara Mate

Ahakoa te ahua rerekē o te ingoa, he tino rongonui tēnei mahi hei whakapakari i te puku, arā, hei whakapakari i ngā uaua huri noa i te puku me te tuara. Ka whakapiki ake tēnei i te pumau o te tuaiwi, ā, ka āwhina hoki ki te pupuri i te tū tika.

• Hipanga 1: Takoto ki runga i te papa. Kia piri tonu tō tuara o raro ki te papa. Tukua te taumahatanga o ō pakihiwi, ka okioki.
• Hipanga 2:Hiki ake ngā ringa e rua. Me tū tika ngā tuke ki runga ake i ngā pakihiwi. Hurihia ngā nikau tetahi ki tetahi.
• Hipanga 3: Hiki ake ngā waewae e rua. Hangaia he koki 90-tohu i waenganui i ō huha me ō waewae, me ō turi ki runga tonu i ō hope.
• Hipanga 4: I a koe e whakapūha ana, tukua tō ringa matau me tō waewae maui i te wā kotahi. Engari kaua e pā ki te papa. He mea tino nui kia tika tonu tō tuara.
• Hipanga 5: I a koe e manawa ana, whakahokia tō ringa me tō waewae ki te tūranga tīmatanga. Kātahi ka mahi anō i tēnei ki tērā taha, arā, mā tō ringa maui me tō waewae matau .

He uaua ake tēnei i ngā mahi e rua kē atu, nō reira he pai ake te tīmata mārire. Tīmata mā te mahi i ngā whakahokinga e rima i ia taha. Kia taea e koe te mahi i ngā whakahokinga e rima me te kore e hiki i tō tuara i te papa, āta whakanuia te maha o ngā whakahokinga ki te 10.

Kia tūpato ki ēnei mea i a koe e whakakorikori ana.

Ko te kaupapa o ēnei mahi whakakori tinana he whakaiti i te mamae o te tuara, ehara i te whakanui ake. Nō reira, whakaarohia hoki ēnei kōrero.

• Ki te pāngia koe e te mamae nui, te kore rānei e pai te āhua i a koe e whakakorikori tinana ana , kati tonu te whakakorikori tinana ka okioki.
• Ki te mea ka piki ake te mamae i muri i te whakakori tinana, ngana ki te pania he putea hukapapa i te tuatahi, kātahi ka okioki. Ki te mea kua tūtohutia e tō tākuta, ka taea e koe te tango i tētahi momo rongoā mamae e tika ana (NSAID) .
• Engari, ki te mau tonu te mamae i muri i te okiokinga me te mahi i ēnei mea, ki te kaha rawa rānei te mamae, kaua e warewaretia, me toro atu ki tō tākuta mō ētahi tohutohu. Māna koe e tirotiro, ā, māna koe e hoatu te maimoatanga me ngā tohutohu pai rawa atu māu.