He paheke te tuaiwi? Ngā mahi ngāwari hei mahi i te kāinga mō te spondylolisthesis

He maha ngā wā ka pāngia koe e te mamae o te tuara, inā koa te tuara o raro? He rite tonu te mamae ki te haere mai i tō tuara ki raro i ō waewae? Ko tētahi take pea o tēnei he mate e mōhiotia ana i te taha hauora ko te spondylolisthesis . Kaua e mataku ki te ingoa, ehara i te mea morearea pērā i tō whakaaro. I tēnei rā, me kōrero tātou mō tēnei mea i roto i ngā kupu māmā, me te ako anō hoki mō ētahi mahi whakakori tinana ka taea e koe te mahi i te kāinga hei whakaiti i tēnei mamae.

He aha tonu te Spondylolisthesis?

I te whakarapopototanga, koinei te wā e paheke paku ana te tuaiwi, te wheua rānei, o te tuaiwi ki mua i tōna tūranga tika. Whakaarohia he rite ki te pereki i roto i te pakitara pereki kua whakatakotoria tetahi ki runga i tetahi. Ko te paheke o te wheua o te tuaiwi ka puta te mamae mā te pēhi i ngā io e karapoti ana.

He mea hanga tō tātou tuaiwi i ngā tuaiwi, tetahi i runga i tetahi. Kei waenganui i ēnei wheua e rua he urunga ngohengohe, rite ki te tiēre e kiia nei ko ngā kōpae intervertebral. He rite ēnei ki ngā mea ārai ru i roto i te motuka. Ka ārai i ngā wheua kei mirimiri tetahi ki tetahi, ā, ka ngāwari te tuaiwi. I roto i te spondylolisthesis, ka ngaro tēnei taurite.

He aha ngā take e puta ai tēnei āhuatanga?

Tērā pea he maha ngā take mō tēnei.

I ētahi wā tino kino, me pokanga pea tēnei. Heoi, kāore te nuinga o te tangata e hiahia ki te pokanga. I te nuinga o te wā, ka tūtohu tuatahi ngā tākuta i ngā mea pēnei i te whakaora tinana me ngā mahi whakakori tinana māmā. Ka taea e ēnei te āwhina i te tini o te tangata ki te whakahaere i te mamae me te noho i te oranga noa.

Ngā mahi ngāwari hei āwhina i te whakaiti i te mamae

Āe, me titiro tātou ki ētahi mahi whakakori tinana haumaru, pai hoki mō te tuara ka taea e koe te mahi i te kāinga. Kia maumahara, me mahi mārire, me āta tupato hoki ēnei mahi katoa. Kāore koe e rongo i te mamae.

1. Te Whakangungu Hinga Pelvic

Ka whakapakari tēnei i ngā uaua hohonu o tō puku, e kiia nei ko ō uaua matua . Ka pai ake te pumau o tō tuaiwi, ā, ka whakaiti i te mamae.

• Hipanga 1: Takoto ki runga i te papa, pikohia ō turi, ka whakatakotoria ō waewae ki runga i te papa.
• Hipanga 2: Whakamahia ngā uaua o tō puku ka pēhi i tō tuara o raro ki te papa, me te whakaaro kei te kukume koe i tō pito ki tō tuaiwi.
• Hipanga 3: Puritia mō te 15 hēkona, kātahi ka ata whakangāwari.
• Whakahokia tēnei kia 5, kia 10 rānei ngā wā.

2. Turi ki te Uma

Ka whakapakari hoki tēnei i ō uaua matua, ka whakatau i tō tuaiwi, ā, ka whakaiti i te mamae.

• Hipanga 1: Takoto ki runga i tō tuara, piko ngā turi, takoto ngā waewae ki runga i te papa, me ngā ringa ki ō taha.
• Hipanga 2: Whakauhia ngā uaua o tō puku.
• Hipanga 3: Puritia tetahi turi ki ngā ringa e rua, ka āta whakatata mai ki tō uma . Puritia mō te 5 hēkona, kātahi ka āta hoki ki te tūranga tīmatanga.
• Hipanga 4: Me mahi anō i te mea kotahi ki te waewae kē.
• Hipanga 5: Hei whakamutunga, honoa ngā turi e rua, kawea mai ki tō uma, pupuri mō te 5 hēkona, kātahi ka hoki ki te tūranga tīmatanga.
• He pai rawa atu mēnā ka taea e koe te mahi i tēnei huinga kia rua, kia toru rānei ngā wā, kotahi i te ata, kotahi i te pō.

3. Te Whakaara Ringa me te Waewae e Whā

Ka huaina hoki tēnei ko 'Bird Dog'. Ka whakapakari i ngā uaua o te puku, o te hope, o te hope, me te tuara.

• Hipanga 1: Tūturi ki runga i te papa, whakatakotoria ngā ringa e rua ki runga i te papa, ka tū ki runga i ngā waewae e whā.
• Hipanga 2: Inaianei, whakakahangia ō uaua matua, ka totoro tika tō waewae maui ki muri, me te totoro tika anō hoki tō ringa matau ki mua. Ngāna kia kotahi te rārangi o tō tinana.
• Hipanga 3: Puritia tēnei tūranga mō te 5 hēkona, kātahi ka hoki mārire ki te tūranga tīmatanga.
• Hipanga 4: Me mahi anō i te mahi kotahi mā te whakamahi i tō ringa maui me tō waewae matau.
• Whakahoutia kia 10 ngā wā i ia taha.

4. Te whakahohenga o te uaua Multifidus

He uaua iti ēnei, engari he tino hira, e tata ana ki tō tātou tuaiwi. Ka āwhina i a tātou ki te piko me te hurihuri i tō tātou tuaiwi. He ngoikore ngā uaua o te nuinga o te hunga whai spondylolisthesis.

• Hipanga 1: Takoto ki runga i tō tuara. Mā te whakamahi i tō ringa o runga, whāwhāhia te awaawa i te taha o tō tuaiwi.
• Hipanga 2: Inaianei, whakaarohia kei te kukume koe i tō waewae ki tō uma (engari kaua e nekehia tō waewae). I a koe e mahi ana i tēnei, ka rongo koe i te kikī o ngā uaua o taua wāhi o tō ringa. Ko ngā uaua multifidus ēnā.
• Hipanga 3: Puritia mō te 3 hēkona, kātahi ka whakangā.
• Me mahi tēnei kia tekau ngā wā. Kātahi ka tahuri ki tērā taha, ka mahi i tēnei kia tekau ngā wā ki taua taha.

5. Totoro o te Gluteal

Ki te piri ō hope, ka nui ake te mamae o te tuara. Mā tēnei totoro ka āwhina i te whakamama i taua piri.

• Hipanga 1: Takoto ki runga i tō tuara me ō ringa kua totoro, me ō turi kua piko.
• Hipanga 2: Whakatakotoria te pona o tetahi waewae ki runga ake i te turi o tetahi atu waewae.
• Hipanga 3: Puritia te huha o te waewae o raro ki ngā ringa e rua, ka tōia mārire ki tō uma kia rongo rā anō koe i te totoro o te papa. Kaua e mamae, he tōia noa iho.
• Hipanga 4: Puritia mō te 15-30 hēkona, kātahi ka ata whakangāwari.
• Meatia tēnei kia toru ngā wā mō ia waewae.

6. Totoro o te Hāma

Ina pāngia koe e te spondylolisthesis, ka kikī ngā uaua o muri o tō waewae (ngā uaua o te waewae). Ina kikī ēnei, ka puta he ahua tōia ki raro i tō tuaiwi, ka nui ake te mamae.

• Hipanga 1: Noho ki runga i te papa, totoro ō waewae ki mua i a koe, me te huri tonu i ō maihao ki runga.
• Hipanga 2: Piko mārire ki mua. Piko noa kia rongo koe i te totoro o muri o tō waewae. Kāore koe e hiahia ki te pā ki ō matimati.
• Hipanga 3: Puritia mō te 30 hēkona, kātahi ka whakatika anō.
• Me mahi tēnei kia toru ngā wā. I ia wā, ngana kia neke ake i tērā i tō mua.

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

• Kati mēnā ka pāngia koe e te mamae: Me totoro mārie noa iho koe i a koe e whakakorikori tinana ana. Mēnā ka pāngia koe e te mamae nui, kati tonu.
• Kaua e akiaki i a koe anō: Kaua e ngana ki te akiaki i a koe kia noho ki tētahi tūranga mamae. Ki te pāngia koe e te mamae, whakaitihia te maha o ngā wā e mahi ana koe i te korikori tinana, whakaitihia rānei te roa o te noho ki tētahi tūranga.
• Āta karohia ngā nekehanga ohorere: Me mahi mārire, me te whakahaere hoki i ngā mea katoa.
• Kaua e hiki i ngā taumaha: Kaua e hiki i ngā taumaha e whakamahi ana i tō tuara, me te mahi i ngā mahi whakakori tinana uaua i ēnei rā.
• I muri i te whakakori tinana: Ki te mamae koe i muri i te whakakori tinana, tāpirihia he putea hukapapa. Ki te kaha te mamae, ki te roa rānei, me toro atu ki tō tākuta.

I mua i te tīmatanga o ēnei mahi whakakori tinana, he mea pai kia kōrero koe ki tō tākuta, ki tētahi kaiwhakaora tinana rānei, kia kite ai mēnā he tika ēnei mō tō āhua.