Kusan kowa yana fama da ƙananan ciwo daga lokaci zuwa lokaci. Bisa ga Cibiyar Mayo, rashin jin daɗin ciki shine daya daga cikin dalilan da suka fi dacewa da mutane don bace aikin. Har ila yau, daya daga cikin dalilan da yafi dacewa don ziyarar likita.
Akwai dalilai masu yawa na ciwo mai rauni, amma wasu daga cikin mafi yawan sun ambata sun hada da rashin talauci, matsayi na wuce gona da iri, dabaru mara kyau, haɗari, da damuwa da kwatsam.
Ƙun tsokoki da haɗi na taimakon baya baya suna taimaka wa kashin baya kuma ya ba da izini mai karfi, yayin da yake aiki. Idan waɗannan tsokoki sun raunana, sun ragu ko kuma sunyi rauni, duk wani motsi mai karfi zai iya haifar da rauni.
Ana iya hana saurin ciwo da yawa ta hanyar yin amfani da injiniyoyi na jiki, inganta cigaba, tashi da motsawa akai-akai, da kuma yin wasu mahimman bayanai da kuma ƙarfafawa. Jiki na jiki da magungunan gida na ra'ayin mazan jiya shine hanya mafi nasara don magance matsalolin ciwon baya.
Back Rashin Rigakafin Lafiya
Hanya mafi kyau ta hana ciwon daji shine kafa tsarin rayuwa mai kyau da ke riƙe da baya da kuma tsokoki mai ƙarfi da kuma sauƙi. Ga wasu matakai don kare kanka daga ciwon baya.
Matsar da Ƙari
Yawancin wuri zai iya cutar da lafiyar ku, don haka tashi ku matsa don 'yan mintoci kaɗan kowane sa'a. Bisa ga bincike da yawa da yawa, yin zaman zama na tsawon lokacin da ya sa tsokoki na jiki ya rufe shi, wanda ke haifar da cututtukan lafiyar jiki, ciki har da rage yawan mota, ƙari da ciwon sukari, kiba, da cututtukan zuciya.
Sabili da haka, tashi ka yi aƙalla ƙananan ƙwallon ƙafa ko tafiya a kusa na tsawon minti daya kowane sa'a.
Ci gaba sosai
Sakamakon gyare-gyare na asali zai taimaka wajen kulawa da jiki, jiki da kuma sassauci. Yana da mahimmanci mu tuna cewa manufar shimfiɗa shi ne don bunkasa da kuma kula da motsi mai dacewa a kan takamaimai.
Dangane da layi, 'yan wasa kullum suna buƙatar samun motsi mai kyau da kuma motsi a cikin kashin thoracic (babba baya), yayin da spine lumbar ta samar da tushe mai goyan baya da tallafi.
Ko da yake duk wani nau'i yana iya jin daɗi bayan motsa jiki ko kuma bayan da ya zauna a dogon lokaci, hakikanin amfanin da ake amfani da shi a yau shine cewa zai iya taimakawa wajen kula da motsi mai dacewa a kan abubuwan da suka dace. Yana da mahimmanci idan sutura da sakewa tsofaffin tsokoki suna hannun hannu tare da ƙarfafawa da kuma karfafa masu rauni, kamar yadda aka bayyana a cikin tip na gaba, yin amfani da shi.
Get Your Glutes Firing
Idan kun zauna don dogon lokaci, za ku iya ƙare tare da raƙuman raƙuman ruwa, ƙwanƙwasa ƙwanƙwasawa, da ƙananan hanyoyi. Wannan irin rashin daidaituwa na tsoka shine wani dalili kuma wasu mutane suna fama da ciwo. Bugu da ƙari, yin sama akai-akai don kunna tsoka na ƙananan jiki, yin wani aiki na yau da kullum zai iya taimakawa wajen yin amfani da kullun da kyau kuma ya rage wasu rashin rashin daidaituwa ta hanyar zama mai tsawo. Har ila yau, wani abu ne mai mahimmanci ga 'yan wasa su kunsa a cikin dumi saboda ƙwayoyin da suka fi karfi a cikin jiki zasu iya yin wuta yadda ya kamata a lokacin motsa jiki.
Ƙarfafa Back da Core
Yin saurin sauƙi da kuma ƙarfafawa na yau da kullum zai taimaka maka ka karfafa magungunan jiki ta hanyar ƙarfafa ƙwayar zuciyar da ke samar da goyon baya da kwanciyar hankali zuwa kashin baya.
Wasu daga cikin masu taimakawa da kuma sau da yawa ba a kula da su ba, masu karfafawa sun hada da motsa jiki na gada, aikin motsa jiki na baya, da kuma motsa jiki da kafa motsi.
Kunna Gidan Kashi na Abdominis (TVA)
Jigilar ƙwayar cuta (TVA) mai zurfi shine mafi zurfin tsokoki na ciki kuma daya daga cikin mahimman ƙwayar ƙarfin ƙuƙwalwar lumbar. Wani rauni mai rauni mai sauƙi yana da alaka da jinkirin rashin jinƙai, amma sauƙi mai sauki zai iya taimakawa wajen ƙarfafa tsoka.
Ƙarfafa Ƙarfin Ƙarshe
Akwai wasu shaidun shaida cewa gina cikakken ƙarfin karfi tare da tsarin aikin horo na horarwa na iya taimakawa wajen rage ciwo.
Ɗaya daga cikin binciken da aka wallafa a cikin Journal of Strength and Conditioning ya ruwaito cewa ƙarfin horo ya taimaka wajen taimakawa wajen rage ciwo mai sauƙi da kuma inganta aikin haɗin gwiwa fiye da shiga shirin motsa jiki na wasan motsa jiki. Shirin binciken ya yi amfani da maganin juriya.
Sources
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Ian Shrier MD, Ph.D. da Kav Gossal MD. Ka'idodin da Gaskiya na Guddawa: Bayani na Mutum ga Musamman Kiyaye, Likita da Wasanni, Halin 28, # 8, Agusta 2000
Kell, R; Asmundson, G. A kwatanta nau'i biyu na tsarin gyaran gyaran aikin motsa jiki na Periodized a cikin Gudanar da Tarihin Binciken Bincike Na Ƙarshe. Littafin jarrabawar Mahimmanci da Mahimmanci. 23 (2): 513-523, Maris 2009.
Cibiyar Nazarin Wasannin Wasanni na Nicholas da Ciwon Harkokin Kwallon Ƙasa, Saurin Ƙarƙashin Ƙasa da Lumbar Stabilization Exercises, [http://www.nismat.org/ptcor/lbp].
Jagora na Patient zuwa Anatomy da Function na Spine, Jami'ar Maryland Medical Center. [umm.edu/programs/spine/health/guides/anatomy-and-function].