Rigakafin osteochondrosis shine don kauce wa abubuwan da ke haifar da lalacewa na tsarin kashin baya. Dole ne a tuna da wannan tun lokacin yaro - kula da yanayin ku, samar da salon rayuwa mai kyau da motsa jiki akai-akai. Mafi yawan alhakin mutum game da lafiyarsa, ƙananan haɗarin haɓaka ilimin cututtuka a cikin kashin baya.
Shawarwari na asali don rigakafin cututtuka na kashin baya
Mafi kyawun rigakafin osteochondrosis shine gyaran nauyi da motsa jiki. Lokacin da osteochondrosis ya fara, asarar nauyi da kuma zaɓin motsa jiki wanda ya dace da yanayin kiwon lafiya yana taimakawa wajen dakatar da cutar ko jinkirin lokaci mai tsawo. Amma ba duk wasanni ba ne mai kyau ga ginshiƙan kashin baya, musamman ma lokacin da tsarin cututtuka ya riga ya fara. Saboda haka, gymnastics ko wani wasanni ya kamata a fara ne kawai bayan tuntubar likita. Baya ga motsa jiki da kuma cin abinci mai hankali, akwai wasu abubuwa masu mahimmanci da kowane mutum ya kamata ya kiyaye don kiyaye lafiyar kashin baya.
Azuzuwan gymnastics
A kowane zamani, ba za ku iya barin ilimin motsa jiki ba. Kowane mutum na iya yin motsa jiki na yau da kullun. Amma kafin zabar wasanni, kuna buƙatar tuntuɓar gwani. Dangane da nazarin lafiyar jiki, likitan likitancin jiki zai taimaka wajen ƙididdige nauyin da ya dace kuma ya ba da shawarar takamaiman nau'in wasanni da (ko) jerin abubuwan da suka dace don shimfiɗawa da warkar da ginshiƙan kashin baya. Ya kamata ku bi shawarwari masu zuwa:
- kafin aji, kuna buƙatar yin dumi mai aminci na mintuna 10-15, wanda shine mafi kyawun farawa tare da shimfiɗawa; dumi zai daidaita jiki kuma ya shirya shi don damuwa;
- idan ciwo ya faru a lokacin motsa jiki na jiki, ya kamata ku daina motsa jiki;
- ba za ku iya yin motsa jiki tare da cikakken ciki ba, ba za ku iya yin motsa jiki a kan komai a ciki ba (yana da kyau ku ci carbohydrates mai sauƙi tare da ƙara karamin adadin furotin 2-3 hours kafin horo);
- Dole ne a yi motsa jiki a hankali sosai, kuma bayan shekaru 40, a bi da su da hankali sosai;
- Kada ku durƙusa sosai, kada ku yi ƙoƙarin taɓa wuyan ku da haƙar ku; Ba za ku iya karkatar da kanku zuwa wata hanya dabam ba, kuna ƙoƙarin kaiwa bayan kanku da bayan kan ku;
- motsi ya kamata ya zama santsi, ba tare da jujjuyawa ba;
- a cikin kulake na motsa jiki, kula da mai horarwa, dole ne ya kasance mai ƙwarewa da ƙwarewa, bin duk umarninsa;
- yana da mahimmanci a kula da numfashi yayin yin motsa jiki; numfashi ya kamata ya kasance mai zurfi, kuma numfashi ya zama mai karfi;
- a lokacin motsa jiki, koyaushe sauraron kanku, ga alamun jikin ku, motsawa daga sauƙi zuwa hadaddun yayin da tsokoki suke shirye;
- bi madaidaicin dabara don yin abubuwa na zahiri;
- canza tsarin da aka kafa don kada jiki ya saba da nauyin kaya iri ɗaya;
- a lokacin tashin hankali, ɗauki hutu daga azuzuwan;
- Lokacin da alamun farko na osteochondrosis ya bayyana, ya kamata ku tattauna tare da malami waɗannan darussan da aka hana.
Ba da fifiko ga Pilates, yoga, daidaiton jiki, da kuma shimfiɗawa. Kashin baya zai amsa godiya ga shimfidawa mai laushi; suna ƙara ƙarfinsa, mayar da motsi, da ƙarfafa corset tsoka. Ba za ku iya tsalle a kan trampoline ba kuma ku durƙusa kan ku da kanku ba tare da shiri ba, kunna wasannin ƙungiya tare da "matsalolin baya," ko watsi da zafin da ke bayyana yayin motsa jiki. Babban goyon bayan jiki yana buƙatar kuma ya cancanci kulawa da hankali.
Isasshen kaya
Yi lissafin kaya. Ya kamata ya zama na yau da kullum, ginawa ya kamata a hankali. Yawan damuwa yana haifar da babbar illa. Zai fi kyau a maimaita motsa jiki tare da ƙaramin nauyi fiye da ɗaukar babban nan da nan. Kada a sami ciwo bayan horo ko lokacin motsa jiki.
Dokokin asali don sarrafa abubuwa masu nauyi
- idan kana dauke da wani abu mai nauyi, sai a rarraba kayan daidai da hannaye biyu;
- kada ku sa jaka tare da madaurin kafada a gefe ɗaya, canza kafada;
- Idan kun je cin kasuwa akai-akai, sami jaka mai ƙafafu;
- lokacin ɗaukar kaya, tsuguna tare da madaidaiciyar baya, danna shi kusa da kirjin ku kuma tashi;
- kada ku ɗaga nauyin da ya wuce kilogiram 10;
- a lokacin aikin jiki mai nauyi (jawo kayan aiki, digging, weeding), saka bel na musamman wanda ke daidaita kashin baya;
Ka tuna game da nauyin da ke kan vertebrae a rayuwar yau da kullum:
- kada ku yi magana a wayar tsawon sa'o'i, riƙe ta tsakanin kafada da wuyan ku;
- kada ku tanƙwara kashin baya ba tare da tallafi ba (lokacin goge haƙoranku, misali, lokacin gyaran tufafi);
- lokacin sanya takalma, ɗaga ƙafafunku, ɗaure takalmanku, sanya ƙafafunku a kan tsayawa;
- kar a yi tsalle daga kan gado nan da nan daga wurin kwance, zauna na ƴan daƙiƙa kaɗan kafin tashi daga gado
Ziyarci wurin shakatawa
Yin iyo yana ɗaya daga cikin mafi kyawun wasanni. Orthopedists sun ba da shawarar yin iyo a cikin nau'i daban-daban, a cikin abin da za a shiga manyan kungiyoyi na tsokoki, amma yana da amfani musamman don yin iyo a baya da kuma gefen ku. Yana da kyau a yi ta zagaya cikin ruwa muddin zai yiwu tsakanin jujjuyawar hannuwanku.
Likitoci musamman suna ba da shawarar azuzuwan aerobics na ruwa a ƙarƙashin jagorancin ƙwararren malami. Lokacin da aka nutsar da mutum cikin ruwa, kashin baya yana shakatawa kuma an rage nauyin zuwa matsakaicin. Ya kamata a yi gymnastics na ruwa sau 2-3 a mako don mintuna 45-60. Yana taimakawa ba tare da raɗaɗi ba kuma yana shimfiɗa kashin baya, kuma motsa jiki na rukuni tare da kiɗa zai caje ku da fara'a da kyakkyawan fata. Ko da tsofaffi masu matsalolin haɗin gwiwa na fili suna iya yin wasan motsa jiki na ruwa.
Daidaitaccen abinci
Babu abinci na musamman don osteochondrosis. Ya kamata ku bi abinci mai kyau tare da shawarwarin da aka saba:
- ku ci ƙarin albarkatun albarkatun halitta, waɗanda ke riƙe da bitamin da ma'adanai gwargwadon yiwuwa;
- iyakance gishiri, mai, kyafaffen, abinci mai dadi;
- abincin ya kamata ya hada da goro, kifi mai kitse, legumes, da hatsi;
- Kula da nauyin ku kuma ku yi yaƙi fiye da kilogiram.
Tsarin sha
Domin fayafai na intervertebral su zama na roba da na roba, jiki dole ne ya sami isasshen adadin ruwa. Kada ku sha da yawa, amma ya kamata ku sha 1-1.5 lita a rana. Ƙarar ruwa yana ƙaruwa tare da aikin jiki da zafi. Ya kamata ruwan ya kasance mai tsabta kuma ya tsaya.
Ƙungiyar wurin aiki
Mutane suna ciyar da lokaci mai yawa a wurin aiki. Ma'aikatan ofis, masu fasaha na kwamfuta, da masu kudi suna cikin matsayi ɗaya na dogon lokaci. Tsayayyen matsayi yana da illa sosai ga kashin baya! Yadda zaku iya taimakawa baya yayin aiki:
- canza matsayi kowane minti 30-40;
- kawar da tashin hankali mai yawa ta hanyar shafa wuyan ku, tausa bayan kai, durƙusa kafadu;
- duk kayan daki ya kamata su zama ergonomic - tsayin tebur da kujeru yakamata suyi daidai da tsayin ku;
- Yana da kyau a sanya ƙafafunku a kan tsayawa;
- tuna don amfani da masu ƙarfafawa a ƙarƙashin baya, a ƙarƙashin wuyan ku a cikin dogon lokaci na zama, yi amfani da na'urori masu taimako waɗanda ke rage damuwa a kan kashin baya;
- Idan zai yiwu, tashi sau da yawa kamar yadda zai yiwu, tashi a kan yatsun kafa, mirgina a kan diddige, da dai sauransu.
Tsarin wurin barci
Kashin baya yana buƙatar hutawa, lokacin da ya dace don shi shine barci. Amma ingantacciyar barci za a iya samun kawai akan katifa mai kyau, wanda ke yarda da goyan bayan yanayin yanayin kashin baya. Sabili da haka, ana sanya manyan buƙatu akan zaɓi na katifa na orthopedic. Hakanan ya shafi matashin kai, wanda zai tabbatar da mafi kyawun matsayi na kai don kada a sami raguwa yayin barci. Ɗauki alhakin tsara wurin barcinku, saurare a hankali ga shawarwarin masu ba da shawara na tallace-tallace a wuraren shakatawa na orthopedic, kada ku yi shakka, kwanta a kan kowane katifa, zaɓi mafi dacewa. Likitoci suna ba da shawarar zabar katifa mai ƙarfi, amma da yawa ya dogara da nau'in jikin mutum, nauyi, shekaru da jinsi. Idan kuna da ciwon baya, yi amfani da matashin kai, masu ƙarfafawa, sanya su a ƙarƙashin ƙananan baya, ƙarƙashin gwiwoyi, samar da matsayi mafi kyau ga kashin baya. Bayan barci, shimfiɗa, tayar da dukkan tsokoki, sauraron jikin ku, tausa ƙananan haɗin gwiwar hannayenku kuma kawai sai ku tashi (ta hanyar "gefe").
Ingantattun takalma
Kula da kashin baya ya kamata a fara tun lokacin yaro. Bugu da ƙari don haɓaka matsayi mai kyau, dole ne mu tuna da muhimmiyar rawa na takalma masu kyau ga kashin baya. Rarraba nauyin nauyin da ba daidai ba a kan tafin kafa lokacin tafiya zai ba da gudummawa ga curvature na tudu.
A kowane zamani, zaɓi takalma masu dacewa waɗanda suka dace da yanayin:
- don wasanni, zaɓi sneakers tare da masu ɗaukar girgiza,
- kauce wa manyan sheqa a rayuwar yau da kullum,
- idan kuna tafiya da yawa a wurin aiki, saya takalma na orthopedic
Kada ku sayi takalma don girma. Yatsan takalmin bai kamata ya matse yatsun ku ba. Sayi insoles masu gyara a kan lokaci wanda zai mayar da ƙafafunku zuwa daidai matsayi. Yana da kyau a sayi insoles guda ɗaya
Maganin rigakafi
Tausa mai kyau shine kyakkyawan rigakafin cututtuka na baya. Massage a cikin ƙwararrun hannaye:
- yana inganta yanayin jini;
- yana kawar da spasms na tsoka;
- yana inganta magudanar ruwa;
- yana sassautawa
Yana da kyau a gudanar da darussan tausa sau 1-2 a shekara. Kuna iya koyon yadda ake yin tausa. A zamanin yau akwai na'urori daban-daban, daga cikinsu yana da sauƙi don zaɓar mafi kyau kuma amfani da shi a gida. Misali, zaku iya amfani da massassarar hannu mai jeri uku tare da ƙuƙuman katako don yin aiki sosai a cikin yanki mai tsauri; Kuna iya amfani da abin nadi mai santsi (diamita har zuwa 10 cm, tsayin 12 cm), kwanta akan shi kuma ku yi motsin motsi tare da bayanku. Kuznetsov's applicator ba kawai mai ban sha'awa na bioactive maki, amma kuma mai kyau massager a wasu lokuta. Murfin kujerar mota mai girgiza sun shahara tsakanin direbobi. Wasu mutane suna sayen kujerun tausa waɗanda ke shimfiɗa bayansu bayan wahala. Amma duk masu tausa na gida za a iya amfani da su kawai bayan tuntubar likita. Idan an riga an sami canje-canje a cikin kashin baya, to, yin amfani da massager vibration na iya kara tsananta matsalar.
Rigakafin Faɗuwa
Faɗuwa da raunuka suna ƙara haɗarin haɓaka osteochondrosis. Don haka, ya kamata ku yi taka tsantsan yayin yanayin ƙanƙara, a kan rigar kwalta, a cikin tafkin, lokacin tafiya da yamma, cikin dusar ƙanƙara, lokacin barin jigilar jama'a, da sauransu.
Tsofaffi kuma suna iya faɗuwa a gida. A gare su, gidan wanka, bayan gida, falo mai duhu ya zama wuraren haɗari. Don haka, wajibi ne a samar da yanayi mai aminci:
- saya na'urori na musamman a gida - hannaye, matin roba;
- yi amfani da sanda ko ma mai tafiya;
- slippers dole ne su kasance da tafin roba;
- ya kamata a kasance da tabarau da fitilar toci a tashar dare kusa da gado;
- Ya kamata a sami tabarma na roba a kasan wanka, ko ma mafi kyau, maye gurbin wanka tare da shawa.
Ya kamata a koya wa tsofaffi darussan motsa jiki na musamman don daidaitawa da daidaita motsi. Lokacin tashi daga gado, kafin tashi, kuna buƙatar zama na 'yan mintoci kaɗan tare da kafafunku.
Duk waɗannan matakan kariya masu sauƙi zasu taimaka kiyaye kashin baya lafiya na shekaru masu yawa!