Kuru >> Dzidzo Yehutano >> Nhungamiro yako yekurwa nemarwadzo ekudzokera kumashure uchishanda pamba

Nhungamiro yako yekurwa nemarwadzo ekudzokera kumashure uchishanda pamba

Nhungamiro yako yekurwa nemarwadzo ekudzokera kumashure uchishanda pambaDzidzo yehutano

Pandakatanga chikoro chekurapa mushure memakore mashoma kubva pakuve mudzidzi, ini ndaitarisira kuti ndifanirwe kujairana nezvose izvo kudzidza. Chandakanga ndisingafungire kwaive kurwadziwa kwepazasi kwakauya nekugara pakombuta yangu kwemaawa. Vadzidzi vane hunyanzvi nezvehutano vanoudzwa kuti vabate chikoro sebasa renguva yakazara, iro rinoti pakuiswa woga zvinoreva kugara pakombuta kwemaawa mazhinji kumagumo - kuitira hurukuro, kudzidza, uye Zoom misangano.

Ichi chaicho chokwadi chechikoro nebasa nderimwe vanhu vazhinji pasirese vari kuchinjika kubva kutanga kwegwara re COVID-19, uye nekugadzirisa ikoko kwauya kuwedzera kwekutambudzika kwepashure.



Ndezvipi zvikonzero zvekutambudzika kwepashure kana wakagara?

Kunzwa kurwadziwa kwepashure hutano hwakajairika hunowanzo kukanganisa chikamu chepazasi chemuzongoza uye hunogona kubva mukukuvara (tsinga yemhasuru kana gonzo rakamonyoroka kubva mukusimudza zvisizvo semuenzaniso), kana dambudziko remuzongoza arthritis kana sciatica . Zvinowanzoitika zvikonzero zvekutambudzika kwepashure pawakagara zvinosanganisira nguva yakareba yakashandiswa muchigaro, kushomeka kwekurovedza muviri nguva dzose, uye kusamira zvakanaka.

Kugara kwenguva refu

Kugara kwenguva yakareba yenguva inowedzera kushushikana uye kushushikana pamhasuru dzekumashure nema disc emusana. Spinal discs inoshanda semapads ekutsigira mumuzongoza wako, uye kumanikidza aya mapads kunoguma nemarwadzo. Kumanikidza kunowanzoitika chepamusoro kana wakagara , uye zvakaderera kana uchirara.

Kufamba kunzvimbo inotonhorera yemvura iko zvino kwatsiviwa nekufamba kushoma kupfupi kuenda kufiriji, Dr. Siddiqi anotsanangura. Zvese izvo zvekuita zvemuviri zvakavakirwa muzuva rako izvo iwe zvausingafunge nezvazvo zvakabviswa kwauri mune izvi zvigadziriso. Zvese zvinotamba mukuwedzera kurwadziwa, zvinotsanangura Asad Siddiqi, DO , mumwe purofesa wehukama wemishonga yekuvandudza makiriniki kuColumbia University Medical Center.



Iko kukanganisa kwekugara kwenguva refu kazhinji hakuna kushata kana iwe uchipaza nguva refu yekugara kuti uite zvinhu sekufamba kuenda nekudzoka kubasa, kusimuka kuenda kumisangano kana kuhofisi yekubikira, kana kuposita chikoro / basa kurovedza muviri. Asi nevazhinji veAmerica vachiita basa uye chikoro kubva kumba, mazhinji mabhureki madiki aya akadzimwa.

Kusashanda

Kurwadziwa kwekugara kwenguva refu kunowedzerwa nekushaikwa kwekurovedza muviri, izvo zvinonyanya kuve chiitiko chezuva nezuva chevakawanda kubvira kutanga kwekuiswa kwega. Vanhu vazhinji vakavhiringidzwa maitiro avo, anodaro Dr. Siddiqi. Iye zvino muviri urikugara mutsva zvakajairwa.

mucinex uye sudafed panguva imwe chete

Iyo nguva yatinogara pakombuta yemisangano, kubata neshamwari, uye varaidzo yakwira. Chiitwa chemuviri, pamwe nekusvikirwa nemajimu nenzvimbo dzekurovedza muviri, zvadzika. Kana zviito zvikavhiringidzika, zvinogona kuve zvakaoma kushevedza kurudziro yekurovedza muviri kumba. Kune vanhu vanogara mumaguta, kurovedza muviri panze hakuna njodzi. Shanduko idzi dziri kukonzeresa kune vanhu vasina kumbobvira vasangana nenyaya dzekumashure vachitarisana nekumwe kurwadziwa. Vazhinji vevarwere vangu vakataura maronda matsva nemarwadzo, anodaro Saiah Yates, DPT, chiremba wepanyama neLoch Raven VA Outpatient Clinic muMaryland. Iko kutya uye panjodzi chaiyo iripo yekubata COVID-19 ine mashoma vanhu kunze nekudyidzana zviitiko.



Mamiriro mashoma

Denda risati ratanga, avhareji yeAmerica aishandisa masikirini kweanenge maawa mana pazuva. Zvino iyo nhamba yakapfura kusvika kumatanhatu emaawa zuva rega rega, maererano neongororo inoitiswa neOne Poll . Makumi makumi manomwe nenomwe muzana yevakabvunzwa vanoti izvo zvakatungamira kune mamwe ma Screenache kupfuura nakare kose.

Mamiriro asina kunaka anowedzera kune kushushikana uku nekunyatsotambanudza tsinga dzemuzongoza uye kumesa musana wedhisiki. Tsandanyama spasm nekuda kwekuwedzera kwekumanikidza. Patinogara, chikamu ichi chemuviri wedu chakatokonongedzwa pamwe chete, uye kusamira zvakanaka kwekugara kunosimudzira uku kutsvedza uye kunokonzera kushushikana. Kutambudzika kwekudzokera shure kubva kugara kwenguva yakareba kunowanzo sangana nezvimwe zviratidzo zvekushandisa kwenguva refu kwescreen, senge kurwadziwa kwemutsipa uye kurwadziwa kwepafudzi.

Ndingaite sei kuti ndidzivirire kurwadziwa kwepashure kana ndakagara?

Saka, iwe unogadzirisa sei zvinhu izvi panguva yedenda riri kuenderera? Iwe haugone kungotanga kuenda zvekare, kana kuita kuti imba yako iwedzere kukura. Asi pane matanho akareruka aunotora kudzikisira zvakashata zvekunamirwa padhesiki rako zuva rese (neusiku) kureba.



Pamba-kumba ergonomics

Ergonomics ndiko kudzidza kwezvinoita kuti nzvimbo yebasa igare zvakanaka, uye nokudaro ibudirire, sezvinobvira. Makambani mazhinji uye zvikoro zvinoisa pfungwa mukati mekusiyanisa michina nenzira inokodzera kugara kwenguva refu. Idzi dhizaini iri rakasiyana zvakasiyana kubva kune edu mazhinji makicheni makomendi uye yekurara setups.

Iko kwaunofunga kubata yako Zoom mafoni anogona kunge ari akanaka kumashure, asi kwete ergonomic zvakanyanya, anodaro Dr. Siddiqi. Kunyangwe iwe uchinge usina mari yakawanda yekuisa kune ergonomic dhizaini, pane zvimwe zvidiki zvidiki zvatinogona kushandisa kuita nzvimbo dzedzimba dzedu dzakakodzera kushanda nekutsigira miviri yedu:

Ziso cues Vhara maziso ako wakagara, nemusoro wako wakatarisana wakananga kumberi. Paunovhura ivo, pakati pechidzitiro chako kana chero chinhu chikuru chinotariswa nebasa rako chinofanira kunge chiri pameso eziso. Kana zvisiri, chinja kukwirira kwekomputa yako uchishandisa lap desks kana murwi wemabhuku makobvu.
Elbow cues Kana iwe ukaisa maoko ako padhesiki rako, magokora ako anofanira kuita 90-degree angle. Kana zvisiri, iwe unofanirwa kugadzirisa chigaro chako kumusoro kana kudzika sezviri kudikanwa.
Arm cues Gara nenzira inobvumidza ako ekumusoro maoko kuti afanane neako musana. Mapfudzi anofanirwa kuve akasununguka. Ma forearm anofanirwa kuzorora zvakanaka achienderana nepasi.
Dzokera kumashure cues Gara nechigunwe chako chakatsindirwa kuseri kwechigaro chako. Isa mutsamiro pakati pako neshure kwechigaro chako kubvumira musana wako kuti ugare nemaruva ayo chaiwo. Kana chigaro chako chisina musana, edza kugara wakatarisana nemadziro, uye woisa mutsago kumashure kwako kuti utsigire iyo lumbar nzvimbo.
Chidya cues Gadzirisa chigaro chako chechigaro kuitira kuti zvidya zvako zvigare zvakaenzana nepasi. Edza kuisa maoko ako pasi pechidya chako apo gumbo rako rinosangana nechigaro. Kana isingakwanise, ungangoda tsoka yekutsika tsoka dzako. Kana paine nzvimbo yakawandisa, yako ingangoda kufambisa chigaro chako kumusoro.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirwadziwa nemusana pawakagara, edza kuputsa kugara kwako muzvikamu zvipfupi uye nekuchinja nzvimbo yako yekugara. Kurara pasi ndicho chinzvimbo chine chinetso chidiki kumusana kwako. Dzimwe nguva dzekugara nekumira kana kutora mabreak kuti uvate pasi sezvinobvira. Kumira kunotendera nani kutakura huremu, izvo zvinopa yepazasi musana kuzorora kunodiwa.



Unogona kuita zvinhu uri wega mumba mako zvaungave wakambozvifunga kuti uite, Dr. Siddiqi anodaro. Kushanda uye kuenda kuchikoro uchibva kumba kunopa mwero wekuchinjika, uye iko kushanduka kunogona kushandiswa kubatsira kudzorera kumashure basa.

Marapirwo ekurwadziwa kwepashure

Kazhinji chiratidzo choga chematambudziko ezasi musana marwadzo ane ruzivo. Kunzwa kurwadziwa kwekumusoro kunoitika pakati pemazera ese uye huwandu hwevanhu, uye zvinowanzoenda zvega mukati memavhiki maviri kana mana chikonzero chacho chabviswa. Husingaperi kurwadziwa kunorwadza kumashure kunogona kuda kurapwa kwemuviri, pamusoro-iyo-piritsi kana mishonga yekurapa yemushonga, kana kuti pamwe kuvhiyiwa.

RELATED: Kurapa kwepashure marapirwo ekurwadziwa



Kugara uchitambanudza uye kurovedza muviri

Kunyangwe chigaro chakanyanyisa, ergonomically savvy chigaro chinogona kubatsira pakurwadziwa kumashure kana ukagara mukati kwenguva refu. Kutsvaga nzira dzekushandira zvishoma zuva rega rega kwakaoma, asi Zvakakosha kudzivirira uye kudzikamisa kurwadziwa . Vazhinji vanopa zvekurapa vanokurudzira kutora anoshanda mabhureki kusimuka kana kamwe chete paawa.

Ronga nguva yekurovedza muviri, kunyangwe dai icho chisiri chinhu chawaimboita, Dr. Siddiqi anodaro. Simuka, tambanudza, ita chimwe chinhu chinoita kuti ropa ripute zvishoma, uye wozogadzirisa nzvimbo yako.

Kufambisa kunosimbisa musimboti wedumbu mhasuru kwakanyanya kukosha, sezvo yedu yepakati inotsigira chikamu chemuviri pasi pekushushikana takagara. Yedu yepamoyo musculature inogona kusabatanidzwa panguva-refu kugara kana kuradzika, nokudaro kudzikamisa kudzikama kwemuzongoza, Dr. Yates anoti.

Paunenge uchisarudza kuti ndeapi mafambiro aunofanira kuita, funga nezve izvo zvako zvakajairika chikamu chezviitiko kuitira kuti usangane neako akakodzera mupendero Tsvaga nzira dzekukwikwidzana newe; tsvaga nzira dzakasiyana dzekuyera nekutevera kubudirira kwako, Dr. Siddiqi anodaro. Kune vamwe, izvo zvinogona kutaridzika seyoga, kana kutambanudza kamwe pazuva. Heano mamwe acho yakakurudzirwa anotambanudza izvo zvinopa wezasi musana rudo rwakawedzerwa.

  • Ibvi kubhokisi: Rara pasi nemusana, musana wako wezasi wakatarisana nepasi. Simudza makumbo ako kumusoro uye unombundira mabvi ako muchipfuva chako. Bata kwemasekonzi 10-15 uye usunungure.
  • Yakagadziriswa musana musana: Rara pasi, uine maoko akatambanudzwa muT fomu, mabvi akakotama, uye tsoka pasi. Regai mabvi maviri awire kurudyi, uye tarira kuruboshwe. Bata kwemasekonzi 5-10, wozogadzirisa. Dzokorora, uchifambisa mabvi ese kuruboshwe uye wakatarisa kurudyi.
  • Cat-mhou: Tanga pamaoko ako nemabvi mune tafura-yepamusoro chinzvimbo. Sezvaunofema mukati, simudza musana wako kuti ufambise dumbu rako pasi uye simudza musoro wako kumusoro. Paunenge uchibuditsa mweya, dzosera danho iri uye bako musana wako mukati, uchirega musoro wako uchidonha pasi. Dzokorora ka5-10 nguva.

Over-the-counter mishonga

Over-the-counter (OTC) inorwisa-kupisa mishonga, senge asipurini kana ibuprofen (pamwe nekushandiswa kweanopisa / anotonhorera mapedhi), inogona zvakare kushandiswa kune epfupi-kwenguva pfupi kurwadziwa kana musana wako uchirwadza. Turmeric zvakave zvakare zvaratidza kuti zvine anti-kuzvimba mhedzisiro. Iyi mhedzisiro inogona kubatsira mukudzora marwadzo ekudzokera shure, asi zvidzidzo hazvipere.

yakawanda sei vitamini d3 yaunofanira kutora

Nguva yekuona chiremba wekurwadziwa kumashure

Kutsvaga zano rehunyanzvi hwekurapa kunogona kubatsira kusiyanisa kana kusagadzikana kwemaumbirwo, senge rakaputika disc kana musana stenosis, kuri kukonzera marwadzo. Wana kurapwa kana kurwadziwa kunogara kwenguva yakareba kupfuura mavhiki mashoma, kana kuri kuramba kuchikura. Izvo zvakakosha kuti utarise kune izvo shanduko dzinoita kuti kurwadziwa kuve nani kana kutonyanya, uye kana paine zvimwe zviratidzo zviripo. Kazhinji nguva yezviratidzo inotanga inogona kupa humbowo hwekuti chii chiri kukonzera marwadzo ekumusana, anotsanangura Dr. Yates.

Wako wekutanga wekuchengeta anogona tarisa iwe kune chiremba wemuviri kana wepanyama kuti uwane chirongwa chakakwana chekutarisira kugadzirisa chakakonzera kurwadziwa kwekuseri uye kubatsira kudzorera basa.

Kunyangwe kurwadziwa kwako kuchikonzerwa nekukuvara kwechimiro kana kugadziridzwa kune hukama, pane zviwanikwa zviripo zvekubatsira kuzvidzikamisa.

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