"Kua ngenge anō taku tuara..." Kei te pēnei ō whakaaro ina ara ake koe i muri i te noho i runga i te tūru i te rā katoa, ahakoa e mahi ana, e mahi ana rānei i ngā mahi o te whare? He mea e pāngia ana e te tini o te tangata tēnei mamae me te ngau e puta mai ana i te tuara o raro. I ētahi wā ka haere tahi tēnei mamae me te ngau e heke ana ki ngā waewae, te ahua rānei kua ngenge ngā waewae. Nō reira, i tēnei rā, me kōrero tātou mō tēnei mamae tuara , me ētahi o ngā mahi tino māmā me te pai rawa atu ka taea e koe te mahi i te kāinga mōna.
He aha i nui ai te mamae o te tuara o te tini o tātou?
He maha ngā take mō tēnei. Me titiro tātou ki ngā mea matua.
- Te Taumahatanga o ngā Uaua: Mā te hapai hē i tētahi mea taumaha, te takahuri ohorere rānei, ka kino pea ngā uaua me ngā hononga o tō tuara. Koinei te tino take.
- Te Tūnga Kino : Ko te noho i te tūnga kotahi i te rā katoa, inā koa ko te piko me te tūpou, ka pēhia te tuaiwi. Ka roa te wā, ka mamae pea.
- Te koroheketanga: I a tātou e pakeke haere ana, ka memeha haere te kiriuhi i waenganui i ō tātou tuaiwi (ngā kōpae intervertebral). Ka mamae pea tēnei i te mea ka mirimiri ngā tuaiwi tetahi ki tetahi.
He māmā noa iho, e rua ngā momo mamae tuara. Ko tētahi he mamae nui. He mamae tēnei e puta ohorere mai ana , ā, e memeha haere ana i muri i ētahi rā, wiki rānei. Ko tētahi he mamae mau tonu . He mamae tēnei e roa ana mō te neke atu i te 12 wiki, e toru marama rānei, karapīpiti. Ka taea ēnei e rua te puta mai i ngā āhuatanga kotahi i kōrerotia i runga ake nei.
Me pēhea te whakaiti i te mamae o te tuara e te whakakori tinana?
Whakaarohia he whitiki tūturu tōu i tō tuara. Ko ō uaua puku, ō uaua piko hope, me ō uaua hope he whitiki tūturu tēnei. Ina kaha ēnei uaua, ka tautoko pai i tō tuara. Kātahi ka kore tō tuara e pikau i te taumaha anake ina tū koe, ina hikoi, ina noho rānei.
He rite te korikori tinana ki te rongoā mō te mamae tuara, he rite hoki ki te whakangungu hei ārai i tōna hokinga mai.
Mā ngā uaua kaha ka āwhina i te whakatika i tō tū. Waihoki, mā ngā mahi totoro ka whakapiki ake i te ngāwari o ngā uaua, ā, ka māmā ake te neke i tō tuara. Koia te take e taunaki ana ngā tākuta me ngā kaiwhakaora tinana i ngā mahi whakakori tinana mō te mamae o te tuara.
Ko ētahi mahi ngāwari ka taea e koe te mahi i te kāinga
TeneiI mua i tō tīmatanga ki te whakakorikori tinana , kia mahara me mahi koe i ēnei whakakorikori tinana me te kore mamae . Ki te pāngia koe e te mamae koi, e te wiri rānei i a koe e mahi ana i tētahi whakakorikori tinana, kati tonu. Āe, kia kite tātou he aha ēnei whakakorikori tinana.
| Whakakorikori tinana | Whāinga matua | Me pēhea te mahi |
|---|---|---|
| Totoro Turi-ki-Uma (Te kawe i ngā turi ki te uma) | Te totoro me te whakangāwari i ngā uaua o te tuara o raro. |
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| Totoro Hurihuri o te Tuara o Raro (Whakakorikori hurihuri tuaiwi) | Te whakangāwari i ngā uaua o te tuara, me te whakanui ake i te ngāwari o te tuaiwi. |
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| Ngā Piriti o te Glute (Whakangungu hiki papa) | Whakakahangia ngā uaua o te papa me te puku, me te whakanui ake i te tautoko mō te tuaiwi. |
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| Totoro Ngeru-Kau (Tūnga ngeru-kau) | Ka whakangāwari i ngā uaua o te tuara, ka whakaiti i te pēhanga ki runga i te tuaiwi, ā, ka whakanui ake i te ngāwari. |
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| Totoro Hurihuri Nohoanga (Noho ki raro, ka huri i tō tuaiwi) | Hei whakaiti i te mārō o te tuara o te hunga e mahi ana i raro. |
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Whakaarohia ēnei mea i a koe e whakakorikori tinana ana
Ko te whāinga o ēnei mahi whakakori tinana he whakaiti i tō mamae, kaua e whakanui. Nō reira, kia tino tupato ki ēnei mea.
- Whakarongo ki te mamae: Ki te pāngia koe e te mamae koi, te ngoikore, te mamae rānei o ō waewae i a koe e mahi ana i tētahi korikori tinana, kati tonu . Kaua e akiaki i a koe ki te mahi.
- Tīmata iti: Kaua e ngana ki te mahi i te nui rawa i te wā kotahi. Tīmata iti, ka whakanui i te auau i ia rā, i ia rā.
- Kia tūpato ki tō tū: Ki te hiki koe i ngā mea taumaha, hikihia me ō turi e piko ana , kaua e piko tō tuara. Kia tika tō tuara i a koe e noho ana. Whakamahia he urunga hei tautoko i tō tuara i runga i tō tūru.
- Ētahi atu tikanga: Haunga te whakakori tinana, he mea tino nui anō hoki te whakahaere i te taumaha o te tinana me te karo i te momi hikareti mō te hauora o te tuara.
Ko te mea nui: Ki te nui te mamae o tō tuara, kāore e pai ake i ēnei mahi whakakori tinana, ki te ahua ngoikore ō waewae, ki te uaua rānei ki te whakahaere i ō puku/mimi, me toro atu ki tō tākuta tonu . He tohu pea tēnei nō tētahi mate hauora kei raro.
Karere Tangohia ki te Kāinga
- He tino noa te mamae o te tuara, engari ka taea te whakahaere.
- Ko te whakapakari i ngā uaua o tō puku, hope, me tō papa te tiaki pai rawa atu mō tō tuara.
- I te tīmatanga o te whakakori tinana, tīmatahia kia iti, kia iti hoki i ia rā. Ko te auau te mea nui.
- Ki te pāngia koe e te mamae i a koe e whakakorikori tinana ana, kati tonu. Whakarongo ki tō tinana.
- Ki te kore e taea e ngā rongoā kāinga te whakaora i te mamae, ki te puta rānei ngā tohu kino, me toro atu ki tō tākuta mō ētahi tohutohu.
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