Zochita poyikiza mitsempha yambiri

Mitsempha yodalirika ndi yaitali kwambiri m'thupi, ndipo imagwirizana ndi ziwalo zambiri zamkati. Pazifukwa zosiyanasiyana, zimapangidwira (sciatica) ndi mankhwala pakadali pano zimakhudza kuchitapo kanthu. Kugwira ntchito poyikizira mitsempha yothandizira kumathandiza kuyendetsa kufalikira kwa magazi, kuchotsa ululu ndi kuyambitsa ntchito ya minofu. Komanso, masewera olimbitsa thupi amathetsa mavuto ena ndi minofu ndi msana.

Zovuta zozizira pophatikizira mitsempha yambiri

Choyamba, ziyenera kunenedwa kuti ngati mitsempha yodumpha yathyoledwa, ndiye koyenera kuonana ndi katswiri wa sayansi ya mankhwala kuti adziwe mankhwala abwino ndipo amavomereza masewera olimbitsa thupi. Kuti makalasi akhale othandiza, tsatirani malamulo awa:

1. Ndikofunika kuti mumvetse bwino njira yophunzitsira, ndipo ngati n'kotheka, muzichita bwino poyang'aniridwa ndi wophunzitsa kuti azitha kuchita masewera olimbitsa thupi. Chinthuchi ndi chakuti kuchita masewera olimbitsa thupi kungangowonjezera vutoli.
2. Kuti mupeze zotsatira, maphunziro amodzi sali okwanira, kotero muyenera kuchita nthawi zonse. Masewera awiri ayenera kuchitika tsiku ndi tsiku.
3. Mukamamva kupweteka kwambili panthawi ya phunzirolo, imani pang'onopang'ono ndikupuma.
4. Sungani kayendetsedwe kake pang'onopang'ono, pewani zochitika zina mwadzidzidzi.
5. Mungathe kugwira ntchito panyumba, chinthu chachikulu ndi chakuti pamwamba pake pakhale phokoso komanso mwamphamvu.
6. Ndikofunika kukumbukira kuti ngakhale kupweteka kwatha, palibe chifukwa choyimira ndikusiya kuwerenga, zomwe zingakuthandizeni kulimbikitsa zotsatirazo ndi kuchepetsa chiopsezo cha kuwonjezereka m'tsogolomu.

Zovuta zomwe zili pamunsizi sizothandiza ngati ululu wa mitsempha yambiri ndi yowopsya imakhala yotentha, chifukwa izi zimangowonjezera ululu. Zochita masewera olimbitsa thupi ndi othandiza pamene zizindikiro zovuta zimatha, ndipo ndizomwe mungathe kufulumizitsa ndondomeko yoyamba. Zochita zomwe zili pansipa ndizoyenera kupewa.

Zochita zogwira mtima zotsutsana ndi mitsempha yambiri

1. Mukakhala pansi, tambani miyendo yanu patsogolo. Msola umodzi uyenera kuweramitsidwa pambali ndikudumpha manja ake pansi. Ndikofunika kuonetsetsa kuti msana umakhala wokhazikika. Ndikofunika kuti pang'onopang'ono mutenge bondo kuchifuwa ndipo pamapeto pake mukonze malo a thupi kwa masekondi khumi. Pa nthawiyi ndikofunikira kupuma mwaufulu, mwamsanga. Pambuyo pake, pang'onopang'ono mubweretsere phazi lanu ndikubwezeretsanso ntchitoyi kumbali ina.
2. Kuti muchite masewero olimbitsa thupi, khalani pambuyo, mukugwada. Chifukwa cha kupwetekedwa kwa minofu ya m'mimba, tsitsani mapazi onse pafupi 15-20 cm kuchokera pansi. Ndikofunika kukonza malo kwachiwiri, ndiyeno, bweretsani miyendo ku malo oyambirira. Pamene mukuchita masewera olimbitsa thupi, sungani kumbuyo kwanu kumbuyo. Ndikofunika kubwereza kawiri.
3. Ntchito yotsatira imaphatikizapo ziwirizo zapitazo. Khalani pambuyo panu, ndikuwongolerani miyendo patsogolo panu. Lembani mwendo umodzi pambali, gwiritsani ntchito ndi manja anu ndi kukokera kuchifuwa chanu. Malowo amakhala okwana masekondi khumi, ndipo kenako, pang'onopang'ono muchepetse mwendo. Kumbukirani kuti kumbuyo kwa kumbuyo kumayenera kusungidwa pansi ndipo osapuma. Bwerezani zochitikazo ndi mbali inayo.
4. Zochita zolimbitsa thupi pomaliza mitsempha yambiri mumasitolo zimadziwika kwa ambiri kuyambira masiku a sukulu. Khalani pansi, mutambasula miyendo yanu patsogolo panu. Exhale, wotsamira patsogolo ndi kutambasula manja ako ku miyendo yako, kuyesera kukhudza chifuwa cha miyendo yako. Chitani zochitika pang'onopang'ono, ndipo pazowonjezereka, konzani malo kwa masekondi khumi, ndiyeno, bwererani ku malo oyambira.