Me pēhea te noho me te mamae o te tuara o raro?

Ka ara ake koe i te ara ohorere, ka pupuri i tō tuara ki te 'chiris'? He uaua rānei ki a koe te whakatika i tō tuara, ka waiho ki tahaki ina ara ake koe i te ata? He mate te mamae o te tuara e whakararuraru ana i te tini o te tangata i tō tātou whenua, ā, he tino uaua ki a rātou te mahi i ā rātou mahi o ia rā. Nō reira, i tēnei rā, me kōrero tātou mō te huarahi hei whakatau i tēnei mamae tuara nui ohorere (Acute Low Back Pain), me ngā mea ka taea e tātou te mahi hei whakaora wawe i a ia.

Ko te mea nui kia mārama tuatahi

Ko te mea nui hei whakaora wawe i te mamae o te tuara ko te pupuri i te piko tūturu (pōkarekare, lordosis rānei) o tō tātou tuaiwi. Mā te tautoko i tēnei piko iti i te wāhanga o raro o tō tuaiwi, ka taea e koe te whakaora wawe.

Engari , ki te kaha ake te mamae i a koe e mahi ana i ēnei mea, ki te rongo rānei koe i te mamae e heke ana i ō waewae, kati tonu te mahi i aua mea. Ki te tupu tēnā, me toro atu ki tō tākuta mō ētahi tohutohu.

Mā te whai i ēnei tohutohu mō te 10 ki te 20 rā mai i te rā ka tīmata ai tō mamae tuara, ka tino whakaora koe i a koe.

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

Ko te nuinga o te rā e noho ana tātou, nō reira he mea tino nui te noho tika ina mamae tō tuara.

• Whakaitihia te roa o te noho. Kaua e noho mō te wā roa. Whakatika, hikoi haere i ia 10-15 meneti.
• I a koe e noho ana, tautokohia te piko i raro i tō tuara o raro. Ka taea tēnei mā te pōkai i tētahi tauera , mā te whakatakoto rānei i tētahi urunga iti.
• Me koki ō hope me ō turi ki te 90 nekehanga. Ki te tika, whakatakotoria he okiokinga waewae i raro i a koe. Kaua e whiti i ō waewae, kia papatahi ō waewae ki runga i te papa.
• Kaua e noho ki ngā tūru ngohengohe, piko hoki pērā i ngā sofa. Kāore e tautoko i tō tuaiwi, ā, ka piko noa iho. Whakamahia he tūru pakari e tika ana tō tuara, ā, he okiokinga ringa anō hoki .
• Ki te mea kei roto koe i te tari, whakatikatikahia te teitei o tō tūru me tō tēpu ki te teitei e pai ana mōu. I a koe e mahi ana, kia tika tō tuara, kia okioki ō tuke ki runga i ngā ringa o te tēpu, o te tūru rānei, ā, kia marino ō pakihiwi.
• Ki te mea kei roto koe i te tūru hurihuri, kaua e tahuri ō hope ki te toro atu ki tētahi mea. Hurihia tō tinana katoa ki taua taha.
• Ina whakatika koe i te tūnga noho, tū tika koe i te tuatahi, me te toro atu ki mua i te tūru. Kaua e piko whakamua i te hope. Piko whakamuri mārire i a koe e tū ana kia totoro paku tō tuara.

Me pēhea te noho tika me te kore he tautoko tuara

Noho ki runga i tētahi tūru, ka piko whakamua katoa. Kātahi ka whakatikatika i tō tuara kia rite ki te taea, kia eke te piko o tō tuara ki tōna taumata teitei. Puritia mō ētahi hēkona, kātahi ka whakangāwari i te tūranga (kia 10 nekehanga pea). Koinei te tūranga pai rawa atu mō tō tuara.

✨ Clinical nutrition Verified Partner

Clinical vitamins and nutritional supplements

Clinically proven high quality vitamins, minerals and immune nutritional supplements.

Check Availability →

Me pēhea te tiaki i tō tuara i te wā e taraiwa ana

Ahakoa e taraiwa ana, he nui te pēhanga ki te tuara.

• E ai ki te kōrero, i a koe e noho ana, puritia he roera hope , he tauera porotaka rānei hei tautoko i te piko i raro i tō tuara.
• Me rite te taumata o ō turi ki tō hope, me paku ake rānei i taua taumata .
• Nohoia te nohoanga kia tata ki te urungi, kia tautoko hoki i te piko o tō tuara. Kia tawhiti te nohoanga kia taea ai e koe te piko i ō turi me te ngāwari ki te pa atu ki ngā papa.

Whakaarohia kia rua ngā wā i mua i te hiki i ngā taumaha.

Ko te tino take o te mamae o te tuara ko te hapai taumaha i te tika, nō reira me tino tupato koe ki tēnei.

Me pēhea te whakaora i tō tuara i te wā e moe ana?

Ki te moe koe i te tūnga hē, ka kino ake pea tō mamae tuara ina ara ake koe i te ata.

• Whakamahia he moenga mārō, kāore e totohu . Ki te tika, whakatakotoria he papa ki raro i te moenga. Mēnā rānei, ka taea e koe te moe mō tētahi wā poto ki runga i te papa.
• Engari, ki te mea kua taunga koe ki te moe i runga i te moenga ngohengohe, ka mamae pea te huri ohorere ki te moenga mārō. Nō reira, whiriwhiria te mea e tino whakamarie ana ki a koe.
• Ka taea hoki e koe te tautoko i tō tuaiwi i a koe e moe ana. Mā te moe me te tauera porotaka e takai ana ki tō hope ka taea te whakamāmā i a koe.
• Moe ki tō taha me ō turi piko paku . Ka taea hoki e koe te whakatakoto i tētahi urunga ki waenganui i ō turi.
• Ki te moe koe i runga i tō tuara, whakatakotoria he urunga ki raro i ō turi. Me whakatakoto hoki he urunga iti, he tauera pōkai rānei ki raro i te piko o tō tuara.
• Kaua e moe puku i ngā wā katoa e taea ana.
• Ina ara ake koe i te moenga, tahuri tuatahi ki te taha, pikohia ngā turi e rua, ka totorohia ngā waewae e rua i waho o te moenga. Kātahi, mā te whakamahi i ō ringa e rua hei pupuri i te moenga, hiki ake tō tinana ka noho ki runga. Kaua e piko whakamua ki te hope.

Ētahi atu tohutohu nui

• Ina tū: Kaua e tū i te tūranga kotahi mō te wā roa rawa. Ki te taea, me pupuri tetahi waewae ki runga i te tūru. Whakawhitihia ngā waewae i ia meneti torutoru. Ki te mea kei te mahi koe i te kīhini, whakatuwheratia te kāpata i raro i te totohu ka whakauru i tetahi waewae ki roto.
• Ina maremare, ina tihe rānei: Ki te taea, tū ake, ka piko mārire tō tuara. Mā tēnei ka piki ake te piko o tō tuaiwi, ā, ka tiakina hoki tō tuara.
• Ina kohia tetahi mea i runga: Piki ake ki runga i te tūru, i te paepae rānei, ka toro atu ki te mea e hiahia ana koe ki te kohia. Puritia te mea ki ō ringaringa e rua.

Ngāna kia whakaurua ēnei tohutohu ki roto i tō mahinga o ia rā. Ehara i te mea ka āwhina noa ēnei tikanga i a koe ki te whakahaere i tō mamae tuara, engari ka āwhina anō hoki i a koe ki te ārai i ngā raruraru tuara a muri ake nei.