Kodi mukuyenda bwino ndikupwetekedwa mmbuyo? Anthu omwe ali ndi ululu wopweteka kwambiri amapatsidwa malangizowo kuti akhalebe olimba, ndipo uphunguwo ndi gawo la malangizo othandizira. Kafukufuku wochepa chabe adapereka umboni wakuti kuyenda ndibwino kwa anthu omwe ali ndi ululu wopweteka kwambiri.
Pitirizani Kusuntha
Kafukufuku wina wasonyeza kuti kuyenda kwa maola atatu kapena kuposa pa sabata kunathandiza odwala opweteka kwambiri omwe amamva kupweteka kwambiri.
Zolemba zam'mbuyo zam'mbuyo sizigwira ntchito bwino mu phunziro lino. Ofufuza a UCLA anaphunzira odwala 681 odwala ululu. Gulu limodzi linapanga zochitika zochepa zam'mbuyo, gulu lina linayenda mofanana ndi maola atatu oyenda mofulumira pa sabata.
Gulu loyenda linali ndi kupweteka pang'ono, kulemala, ndi kuvutika maganizo. Mwatsoka, zochitika zochepa zam'mbuyo zimakhala zowawa komanso zowawa. Izi zikhoza kukhala chifukwa cha odwala akuchita zolakwika. Phunzirolo linafalitsidwa mu magazini ya September 2005 ya American Journal of Public Health .
Kuyenda Kumagwira Ntchito Monga Zochita Zina
Kafukufuku amene adafalitsidwa mu 2013 adawonekeratu kuti pulogalamu yoyenda pamtunda ikugwira ntchito komanso pulogalamu ya kumbuyo. Nkhaniyi inali anthu 52 omwe anali okhaokha omwe anali ndi ululu wopweteka kwambiri. Iwo anagawa iwo magulu awiri. Gulu limodzi linapatsidwa ndondomeko yothandizira minofu ya masabata asanu ndi limodzi, yomwe inkafuna maphunziro atatu pa sabata.
Gulu linanso mmalo mwake linkayenda mofulumira (monga kuyenda mofulumira). Iwo amayenda kwa mphindi 20 kuyamba ndiyeno mpaka mphindi 40 zokambirana ziwiri kapena zitatu pa sabata. Magulu onse awiriwa anali ndi kusintha kwakukulu pamayesero oyenda mphindi zisanu ndi chimodzi, kuyesera kumbuyo ndi kumimba minofu kupirira mimba ndi Low Back Pain Functional Scale (LBPFS).
Wofufuza wotsogolera, Dr. Michal Katz-Leurer adanena ubwino wa pulogalamu yoyenda, yomwe siimasowa nthawi yopangira opaleshoni kapena zipangizo. Zingakhale bwino kugwiritsa ntchito chuma kusiyana ndi pulojekiti yam'mbuyo yakulera komanso odwala akhoza kuphunzitsidwa kuti azichita pakhomo.
Malemba Oyendayenda
Madokotala ndi akuchiritsira akhala akuyitanitsa kuyendayenda kwa odwala omwe akudwala kwambiri, ndipo izo zalembedwera muzolowera zamaganizo. Ayenera kuwalimbikitsa odwala kuti apitirize kusuntha ngakhale kupweteka, chifukwa zotsatira zake zimakhala zopweteka kwambiri komanso amachira mofulumira. Malingaliro akale a kupuma kwa bedi ndi kubwerera kwa La-Z-Boy chifukwa cha kupweteka kwapweteka kochepa kumwalira.
Makhalidwe Ndi Ofunika
Amene ali ndi ululu wopweteka kwambiri ayenera kuyesetsa kuyenda bwino kuti athetse nkhawa. Zolakwika zoyendayenda nthawi zonse zimatsamira patsogolo, kumatsamira, ndikulephera kulemekeza mutu ndi maso. Kukonzekera kosavuta kumayendedwe anu kumatha kuchepetsa kupweteka kwapweteka kochepa mukamayenda ndikuthandizani kupumula kupweteka ndi kupumula kwa omwe ali ndi ululu wowawa.
Kodi Kuyenda Kumalepheretsa Kubwezeretsa Kwambiri Kwambiri?
Kufufuza mwatsatanetsatane kafukufuku sanapeze umboni wakuti kuyenda kumathandiza kuchepetsa kupweteka kwa m'mbuyo. Kafukufuku wina anagwira ntchito ogwira ntchito kuntchito ndipo anapeza kuti kuyenda kunachepetsa chiopsezo cha kupweteka kwa kupweteka kwa kupweteka kwa kupweteka kwa kupweteka,
Ngakhale ofufuza monga Dr. Katz-Leurer akuganiza kuyenda kungakhale ndi chitetezo choletsa kuteteza mabala ndi ululu, izi siziyenera kutsimikiziridwa. Uthenga wabwino ndi wakuti sizikuwoneka zopweteka.
Zotsatira:
Hurwitz EL, Morgenstern H, Chiao C. "Zotsatira za zochita zowonongeka ndi zakumwa zam'mbuyo pozunzika m'mbuyo komanso kuvutika maganizo: zomwe apeza kuchokera ku UCLA Low Back Pain Study." Am J Public Health. 2005 Oct; 95 (10): 1817-24.
Shnayderman I, Katz-Leurer M. "Ndondomeko yoyendetsa pulogalamu yapamwamba yothandizira pulogalamu yolimbikitsa kupweteka kwapweteka kwapadera: kuyesedwa kosasinthika." Chipatala cha Clinic. 2013 Mar; 27 (3): 207-14. lembani: 10.1177 / 0269215512453353. Epub 2012 Jul 31.
Roger Chou, MD; Amir Qaseem, MD, PhD, MHA; Vincenza Snow, MD; Donald Casey, MD, MPH, MBA; J. Thomas Cross Jr, MD, MPH; Paul Shekelle, MD, PhD; Douglas K. Owens, MD, MS, Komiti Yoyang'anira Zogwira Ntchito Yogwira Ntchito ya American College of Physicians ndi American College of Physicians / American Pain Society Low Back Pain Guide Panel Panel. "Kuzindikira ndi Kuchiza Chithandizo Chochepa Chakumbuyo: Njira Yowunikira Yoyendetsera Ntchito Yophatikizapo Kuchokera ku American College of Physicians ndi American Pain Society," Annals of Internal Medicine Clinical Guidelines, 2 October 2007
Sitthipornvorakul E1, Janwantanakul P, Purepong N, Pensri P, van der Beek AJ. "Kuphatikizana pakati pa maseĊµera olimbitsa thupi ndi khosi ndi kupweteka kwapweteka kumbuyo: ndondomeko yowonongeka." Eur Spine J. 2011 May; 20 (5): 677-89. lembani: 10.1007 / s00586-010-1630-4. Epub 2010 Nov 27.