5 Motsa jiki da aka Shawara don Warkar da Bulging Disc a wuyan ku

Wadatacce

• Tuwon Chin
• Ensionsara abubuwa
• Hadin gwiwar hadin gwiwa
• Trapezius mai shimfiɗa (a kaikaice shimfiɗa)
• Saitin Scapular
• Abin da ba za a yi da bulging disc a wuyan ku ba
• Sauran magunguna waɗanda zasu iya taimakawa tare da bulging diski
• Yaushe ake ganin likita
• Maɓallin kewayawa

Abun ciki ciwo ne na yau da kullun wanda ke iya ɓatar da motsa jiki da sanya ayyukan yau da kullun da wahalar aiwatarwa.

Ga wasu mutane, ciwon na ɗan lokaci ne kuma yana haifar da ƙananan rikice-rikice a rayuwarsu. Amma ga wasu, ciwon wuya zai iya zama sakamakon yanayin da ya fi tsanani, kamar su bulging disc, wanda ke buƙatar takamaiman shirin magani don jin sauƙi.

"Kwakwalwar diski tana faruwa ne lokacin da aka murkushe kasusuwan kashin baya, wanda ke tsakanin tsakanin kashin baya biyu, ya kuma sa aka fitar da diskin daga inda aka sanya shi," in ji Grayson Wickham, PT, DPT, CSCS, wanda ya kafa Movement Vault. Faifan galibi yana fitowa daga bayan kashin baya, ko dai a gefen dama ko hagu.

Akwai nau'ikan zaɓuɓɓukan magani don bullar diski, gami da atisayen da zaku iya yi a gida. Anan akwai ƙwararrun ƙwararrun masarufi waɗanda zaku iya yi don bullar diski.

Tuwon Chin

"Wannan aikin yana niyya ne ga masu lankwasa wuyan wuyansa, da kuma haifar da kashin wuyan wuyanka ya koma cikin kari," in ji Wickham. Bayan lokaci, wannan na iya taimakawa rage zafi da haɓaka ƙarfin wuya.

1. Zama yayi tsayi kamar an ɗaura masa igiya a saman kai. Tabbatar cewa wuyanka ya miƙe.
2. A hankali tura kan ka baya. Wannan zai sa gemanka ya tsotse, yana yin kunci biyu. Ya kamata ku ji tsokoki a ƙarƙashin ƙwanƙwashin ku na kunnawa.
3. Yi maimaita 10, sau 10 kowace rana.

Ensionsara abubuwa

"Sau da yawa, mutane suna tsoron motsawa lokacin da suke da raunin diski, amma wannan aikin yana taimakawa wajen kunna tsokoki na wuyan ku kuma ya tabbatar wa jikinku cewa ba laifi ya motsa," in ji Wickham.

1. Farawa a hannuwanku da gwiwoyinku ko ƙwallon motsa jiki.
2. Koma wuyanka zuwa sama har zuwa yadda yake da dadi da rashin ciwo.
3. Riƙe a cikin wannan matsayin na sakan 3, sannan dawo zuwa wurin farawa, wanda yake madaidaiciyar wuya.
4. Yi maimaita 10, sau 10 a rana.

Hadin gwiwar hadin gwiwa

Wannan haɗin haɗin gwiwa yana ƙaddamar da ɗakunan mahaifa na mahaifa da fayafai tsakanin ɗakunan. "An nuna haɗin wuyan haske kamar wannan don rage ciwo da haɓaka motsi na wucin gadi akan lokaci," in ji Wickham.

1. Sanya tawul ɗin da aka nade a bayan bayan wuyanka.
2. Auki ƙarshen ƙyallen tawul ɗin, kuma ɗauki kowane laushi a cikin tawul ɗin.
3. A hankali ka ja gaba tare da hannunka yayin aiwatar da dusar ƙugu.
4. Dawowa wurin farawa kuma maimaita.
5. Yi maimaita 10, sau 3 kowace rana.

Trapezius mai shimfiɗa (a kaikaice shimfiɗa)

"Wannan shimfidawa na iya taimakawa wajen kwance tsokawar trapezius ta sama, wanda sau da yawa yakan matse yayin da kake jin zafi a wuyanka," in ji Dokta Farah Hameed, mataimakin farfesa a fannin gyara da farfado da magani a Cibiyar Kiwon Lafiya ta Jami'ar Columbia.

1. Zauna ko tsaye, a hankali ka karkatar da kai domin kawo kunnenka kusa da kafada.
2. Riƙe a hankali na dakika 10 zuwa 20.
3. Canja zuwa wancan gefen kuma riƙe don 10 zuwa 20 seconds.
4. Idan ba ka ji daɗin shimfiɗawa ba, a hankali za ka iya amfani da hannunka don ɗora kanka gaba zuwa gefe.
5. Yi saiti 2 - duka ɓangarorin an saita su 1 - sau 2 zuwa 3 kowace rana.

Saitin Scapular

Hameed ya ce: "Matsayi mara kyau da zagaya kafadu na gaba na iya kara matsin lamba kan maganganun diski, wanda kan haifar da ciwo."

Ta kara da cewa, "Saitin madaidaicin sifa zai iya kara mikewa a gaban kirjinka, ya inganta jerenka gaba daya, ya kuma kawo wuyan kafadunka baya a wani wuri mafi kyau don taimakawa shakata wuyan wuyanka," in ji ta.

1. Zauna ko tsaye, sanya yatsun ka a kafadun ka.
2. Juya kafadunku baya kuma kuyi jujjuyawar kafaɗun kafaɗarku a ƙasa kuma tare a baya tare da gwiwar hannu biyu, kamar dai kuna ƙoƙarin sanya su ƙasa da baya zuwa aljihunku na baya.
3. Riƙe wannan halin na dakika 10.
4. Maimaita wannan aikin sau da yawa a cikin yini, musamman idan kun zauna na ɗan lokaci.

Abin da ba za a yi da bulging disc a wuyan ku ba

Yin shimfidawa da motsa jiki waɗanda aka tsara musamman don dalilai na sake dawowa hanya ce mai kyau don ƙaddamar da wuyan ku da yankunan da ke kewaye. Wannan ya ce, akwai motsa jiki da ya kamata ku guji yayin da kuke ma'amala da bullar diski a cikin wuya.

Wickham ya ce wasu motsi na yau da kullun da kuma mikewa don nisantawa sun hada da duk wani motsi wanda ya shafi matsin lamba a wuyan ku, kuma duk wani motsi ko miƙawa inda wuyan ku ya lanƙwasa sosai.

"Idan kana jin zafi daga bugun diski a cikin wuya, ya kamata ka guji daga nauyi mai nauyi, musamman ma wani abu da ke sama, har sai likita ya kimanta ka."
- Dakta Farah Hameed, mataimakin farfesa a bangaren farfadowa da farfado da magunguna a Cibiyar Kiwon Lafiya ta Jami’ar Columbia

Hakanan yakamata ku guji motsa jiki ko matsayi wanda zai iya sanya matsin lamba kai tsaye a wuyansa, kamar kwalliyar kwalliya da fahimta a yoga.

Aƙarshe, Hameed ya ce a guji atisaye masu tasiri kamar tsalle da gudu. Duk abin da zai iya haifar muku da motsin rai ba zato ba tsammani na iya ƙara zafi daga bugowar diski.

Kamar koyaushe, idan wani motsi na ƙara azabar ku ko kuma ya ta'azzara alamomin ku, ku daina yin sa, kuma ku yi magana da likita ko likitan kwantar da hankali don wasu ayyukan motsa jiki.

Sauran magunguna waɗanda zasu iya taimakawa tare da bulging diski

Bugu da ƙari ga kowane shimfidawa ko motsa jiki da kuke yi da kanku, likitanku na iya bayar da shawarar shan wani maganin cututtukan cututtukan nonsteroidal (NSAID), kamar ibuprofen, don taimakawa sauƙin ciwo da kumburi.

Jiyya na iya haɗawa da ziyarar mako-mako tare da mai kwantar da hankali na jiki wanda zai iya amfani da haɗuwa da shimfidawa, dabarun kunna tsoka, da kuma aikin hannu.

A cewar Cleveland Clinic, a cikin mawuyacin yanayi, allurar cortisone a cikin kashin baya na iya ba da taimako.

Wickham ya ce "Akwai wasu lokuta inda cutar ta isa mai tsanani wanda a ciki ake bukatar yin tiyata, amma a kusan dukkan lokuta, ya fi kyau a gwada lafiyar jiki kafin a yi tiyatar."

Yaushe ake ganin likita

Idan kun riga kun kasance a ƙarƙashin kulawar likita don bugun diski, ƙila za su sami matakan da za ku bi don komawa ziyara. Amma gabaɗaya, wasu jajayen tutoci suna nuna yana iya zama lokaci don yin alƙawari ba da daɗewa ba.

"Idan alamun ku ba su sami mafi kyau a cikin makonni 1 zuwa 2 ko kuma kuna da matsakaici zuwa mai tsanani, ƙwanƙwasawa, ko jin zafi a wuyan wuyanku, hannayenku, ko hannayenku, ya kamata ku ga likita," in ji Wickham.

Saboda akwai dangantaka ta kut-da-kut a kashin kashin baya da jijiyoyin jijiyoyin wuya da kashin baya, Hameed ya ce samun duk wata alamar cutar ta jiki - kamar naci, kunci, ko rauni a hannayenka - ya ba da izinin tafiya zuwa likitanka don yin gwaji da gwajin jiki.

Bugu da ƙari, idan kun sami ɗayan waɗannan alamun alamun matsi na igiyar, ya kamata ku ga likita don kimantawa ta gaggawa:

• daidaita rikici
• damuwa tare da amfani da hannuwanku
• faduwa
• Canjin ciki ko mafitsara
• suma da dusashewa a ciki da kafafu

Maɓallin kewayawa

Yin maganin bulging disc a cikin lokaci mai mahimmanci yana da mahimmanci, musamman tunda fayafai na iya ɓarkewa daga ƙarshe. Yin aikin motsa jiki da shimfidawa da aka jera a sama wuri ne mai kyau don farawa.

Likita ko likitan kwantar da hankali na jiki zai iya taimaka maka tare da haɓaka ingantaccen shirin motsa jiki don taimakawa sarrafa duk wani ciwo da za ka iya ji a cikin wuyanka da ƙarfafa tsokoki a yankunan da ke kewaye.