2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Tsis tas yuav tos kom txog thaum "nws dhau los ntawm nws tus kheej."
Cov lus nug no tau xa los ntawm peb cov neeg nyeem. Koj tseem tuaj yeem nug koj cov lus nug rau Lifehacker - yog tias nws nthuav, peb yuav teb tiag tiag.
Vim li cas kuv lub nraub qaum mob?
Tsis qhia npe
Tshem tawm ntawm kuv nraub qaum, twisted, pinched, ntswj, mob, rub thiab tsis tso tseg - qhov no yog li cas cov neeg mob feem ntau tham txog mob nraub qaum. Yog vim li cas nws thiaj mob? Yuav muaj ntau yam laj thawj:
- Degenerative hloov nyob rau hauv intervertebral discs thiab facet pob qij txha. Piv txwv li, spondylolisthesis, herniated disc, spinal stenosis, osteoporosis, pob txha.
- Congenital hloov pauv: hnyav kyphosis lossis scoliosis.
- Cov kab mob oncological: hlav hlav hlav, lymphoma lossis metastatic lesions ntawm vertebrae.
- Cov kab mob: vertebral osteomyelitis, purulent disc o, paravertebral los yog epidural abscess, tuberculosis.
- Cov kab mob rheumatological: ankylosing spondylitis (ankylosing spondylitis), psoriatic mob caj dab, mob caj dab reactive.
Tsis tas li ntawd, mob nraub qaum tuaj yeem yog qhov tshwm sim ntawm cov kab mob ntawm lwm yam kabmob: prostatitis, endometriosis thiab mob ntev ntawm lub plab mog, urolithiasis thiab pyelonephritis, pancreatitis, cholecystitis, plab thiab duodenal ulcers.
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Daim ntawv teev npe yog qhov txaus nyiam, tab sis ntau dua 85% ntawm cov neeg mob muaj qhov mob nraub qaum tsis tshwj xeeb. Qhov no txhais tau hais tias nws yog musculoskeletal (cov leeg nqaij, ligaments, pob qij txha raug mob) thiab nws tsis muaj qhov qhia meej meej xws li metastases, pob txha lossis disc herniation. Yog li tag nrho cov npe ntawm qhov ua tau ua rau mob nraub qaum tsis yog vim li cas thiaj li xa txhua tus neeg mob rov qab rau MRI.
Yog tias koj lub nraub qaum mob, mus ntsib koj tus kws kho mob. Zoo dua mus ntsib tus kws kho mob hlwb, tab sis yog tias nws tsis muaj, ces koj tuaj yeem ntsib tus kws kho mob. Nws yuav nug koj kom meej thiab ua tib zoo tshuaj xyuas koj kom tsis txhob nco cov tsos mob ceeb toom - "daim chij liab". Cov no suav nrog cov cim qhia ntawm mob qog noj ntshav, kis kab mob, mob phais mob pathologies, thiab pob txha.
Lub chij liab yog ib qho laj thawj uas yuav tau sau cov kev sim thiab kev tshawb fawb kom ntxov li sai tau, piv txwv li, MRI, CT lossis X-ray. Tab sis qhov mob tsis tshwj xeeb hauv feem ntau tsis tas yuav kuaj ntxiv tom qab kuaj xyuas.
Dab tsi koj yuav tsum tsis txhob ua thaum mob nraub qaum yog "dhia rov qab" thiab tos kom txog thaum nws dhau mus. Yog tias tsis muaj laj thawj loj rau qhov mob, nws yog ib qho tsim nyog yuav tsum ua kom lub cev muaj zog ntau npaum li qhov ua tau rau koj. Qee zaum koj yuav tsum tau noj cov tshuaj tua kab mob, tab sis koj yuav tsum mus ntsib kws kho mob rau cov sij hawm no.
Thiab txhawm rau txo qhov mob ntau zaus, tswj koj lub cev qhov hnyav thiab koom nrog kev ua lub cev tsis tu ncua.
Pom zoo:
Yuav ua li cas Russian crunches kom ntxiv dag zog rau koj abs thiab tsis ua mob rau koj nraub qaum
Lavxias teb sab crunches tuaj yeem muaj kev nyab xeeb heev, tab sis koj yuav tsum ua tib zoo saib xyuas cov txheej txheem. Lub neej hacker qhia qhov tseeb koj yuav tsum tau them sai sai rau
Yuav ua li cas zaum ntawm lub laptop kom koj lub nraub qaum tsis mob
Txhawm rau siv lub laptop tsis ua mob rau koj txoj kev noj qab haus huv, nws txaus kom nco ntsoov ob peb txoj cai yooj yim. Tsis txhob saib tsis xyuas lawv, vim qhov mob nraub qaum tsis yog qhov tshwm sim nkaus xwb
Yuav ua li cas tiv thaiv koj lub nraub qaum los ntawm kev raug mob hauv lub gym thiab hauv lub neej: txhim kho kev txav ntawm lub duav pob qij txha
Yog tias cov pob qij txha tsis hloov pauv txaus vim yog cov leeg nqaij tawv nyob ib puag ncig lawv, koj yuav tau nqa qhov hnyav ntawm koj lub nraub qaum. Thiab qhov no yog fraught nrog teeb meem
Yuav ua li cas yog tias koj lub nraub qaum thiab pob qij txha crunch
Kev tawg ntawm sab nraub qaum thiab cov pob qij txha tuaj yeem sib txawv. Qee lub sij hawm, tig koj rov qab mus rau ib qho kev sib tsoo tom qab zaum ntawm lub rooj ntev ntev ua rau koj zoo dua, thaum lwm lub sij hawm, qhov crunch yuav yog vim raug mob.
Yuav ua li cas squats yog tias koj lub hauv caug thiab nraub qaum raug mob
Yog tias koj lub hauv caug mob thaum squatting nrog qhov hnyav lossis yog tias koj lub nraub qaum tsis xis nyob, sim tsawg kawg qee cov lus qhia no