Abin da za ku yi Idan kuna da Ciwon baya-baya daga Gudun

Wadatacce

• Ayyuka don Taimakawa tare da Ƙarƙashin Ƙarƙashin Baya daga Gudu
• Side Plank
• Karen Tsuntsaye
• Cat-Saniya
• Ƙarƙashin Ƙarƙashin Ƙarfafawa
• Gada
• Squat-Kafa ɗaya
• Ma'aunin Ƙafa ɗaya
• Bita don

Idan kun taɓa samun ciwon baya, ba ku da nisa: A cewar Makarantar Medicine ta Jami'ar Maryland, kusan kashi 80 na yawan jama'a za su fuskanci ciwon baya a wani lokaci a rayuwarsu.

Kuma idan kai mai gudu ne? Har ma za ku iya fuskantar wannan matsala mai ban haushi. Ciwon ƙananan baya yana da yawa musamman a cikin masu gudu saboda rauni ko rashin daidaituwa a cikin jijiyar ku da kuma hips na iya yin rikici tare da ikon jikin ku na gudu tare da tsari mai kyau. (Mai alaƙa: Dalilan Ciwon Ƙasashen Baya da Lokacin Damuwa)

Ƙarin tabbaci: Bincike na baya-bayan nan daga Cibiyar Kiwon Lafiya ta Wexner na Jami'ar Jihar Ohio ya gano cewa masu gudu da ƙananan tsokoki sun kasance cikin haɗari mafi girma na ciwon ƙananan baya, yayin da wani binciken da aka buga a cikin jarida. Magunguna da Kimiyya a Wasanni da Motsa Jiki gano cewa yin ƙananan motsa jiki na ƙarfin jiki ya inganta ƙananan ciwon baya da kuma iyawar gudu gaba ɗaya.

Ƙaƙƙarfan tushe yana kama da gina tushe mai ƙarfi a cikin ƙashin ƙugu, kwatangwalo, da ƙafafu. Lokacin da waɗannan yankuna ke tallafawa da tsokoki masu ƙarfi, za su iya tanƙwara da haɓaka mafi kyau, kuma mafi cikakke, in ji Audrey Lynn Millar, PT, Ph.D., FACSM, kujera a sashen kula da lafiyar jiki a Jami'ar Jihar Winston-Salem. (Wannan shine dalili ɗaya kawai yana da mahimmanci a sami babban tushe.)

Amma wannan ba yana nufin ya kamata ku fitar da crunches miliyan daya ba: "Tsokokin hip suna sarrafa motsi na gudu, don haka maimakon mayar da hankali kan abs kawai, mayar da hankali kan ƙarfafa duk jikin jiki da tsokoki na hip da ke haɗuwa da kewaye da ƙananan baya." Ta ce. Millar yana ba da shawarar yin motsa jiki na ƙafa da ainihin kwanaki biyu zuwa uku a kowane mako tare da haɗa ƙarfin gabaɗaya, sassauƙa, da daidaita aikin cikin aikin motsa jiki na mako-mako. Duk wannan zai taimaka tsokoki na ƙananan jikin ku suyi aiki tare don gudu ba tare da jin zafi ba. (Har ila yau, gwada wannan aikin motsa jiki don hana ƙananan ciwon baya.)

Kuma idan kun yi aiki tara zuwa biyar a ofis, tabbas kun fi muni. Zaunawa duk rana yana barin ƙananan baya da kwatangwalo. Matsanancin ƙuntatawa suna ƙuntata ikon motsawa da haɓaka matakan ku yayin gudu, kuma hakan yana nufin tsokar da ke kewaye-gami da waɗanda ke cikin ƙananan bayan ku-dole ne su wuce gona da iri don ramawa, in ji Millar. Ta ba da shawarar yin hutun tafiya da rana, haɗa madaidaicin tebur, da miƙawa da dare don rage duk wani matsin da ke haifar da zama. Ta ba da sanarwar taka tsantsan, duk da haka, idan kuna fama da ƙananan ciwon baya wanda ke haskaka kwatangwalo ko gwiwoyi, ko ciwon da ke yaduwa zuwa wasu wurare a jikin ku. A wannan yanayin, lokaci yayi da za ku ga doc ɗin ku. (BTW, ga ƙarin bayani kan yadda ake yaƙi da "aikin tebur".)

Ayyuka don Taimakawa tare da Ƙarƙashin Ƙarƙashin Baya daga Gudu

Ƙara waɗannan darussan guda shida a cikin aikinku don yin niyya ga ainihin da ƙananan tsokoki na jiki waɗanda ke goyan bayan ƙananan baya yayin gudu:

Side Plank

Tsarin gefen "yana buƙatar kunna masu jujjuyawar hips masu zurfi da kuma tsokoki masu zurfi waɗanda ke tabbatar da ƙarancin baya yayin gudu," in ji Millar. Kwanta a ƙasa, daidaitawa akan gwiwar dama da waje na ƙafar dama. Ɗaga kwatangwalo daga ƙasa don riƙe matsayi na gefe, samar da madaidaiciyar layi daga kai zuwa diddige.

Riƙe na 15 zuwa 20 seconds, sannan saki. Maimaita a kan gwiwa na hagu da na gaba.

Karen Tsuntsaye

Wannan motsa jiki yana kunna ƙananan baya don taimakawa wajen daidaita jikinka, in ji Millar. Fara a hannu da gwiwoyi a ƙasa. Ɗaga hannun dama da ƙafar hagu sama daga ƙasa a lokaci guda, mika hannun dama gaba, biceps ta kunne da kuma shura ƙafar hagu kai tsaye zuwa baya. Shiga cibiya don kiyaye baya daga yin baka.

Riƙe na tsawon daƙiƙa 30, sannan a saki. Maimaita a gefe kishiyar.

Cat-Saniya

Wannan motsa jiki yana taimakawa rage ƙananan ciwon baya ga masu tsere saboda a hankali yana miƙawa kuma yana rage tashin hankali a cikin jijiyoyin haushi, yana ba ku damar yawan motsi yayin gudu, in ji Millar. Fara akan duk ƙafa huɗu a ƙasa. Exhale kuma a hankali a zagaye kashin baya har zuwa rufi, sauke kai da kashin kashin zuwa falon. Sa'an nan kuma shaƙa kuma sauke maɓallin ciki zuwa ƙasa, ɗaga baya, mika kai da kashin wutsiya zuwa rufi.

Yi 5 zuwa 10 reps.

Ƙarƙashin Ƙarƙashin Ƙarfafawa

Wannan motsa jiki yana ƙarfafa gluteus medius hip muscle, in ji Millar. Yana da mahimmancin tsoka don riƙe ƙashin ƙugu a wurin da kuma rage karfin jujjuyawar baya yayin gudu. Ka kwanta a kasa a gefen dama tare da mika kafafu. Ɗaga ƙafar hagu sama kamar inci 6, sa'an nan kuma rage shi a hankali ba tare da taɓa shi zuwa ƙafar dama ba. Rike kewayon motsi ƙanana da sarrafawa.

Yi 10 reps. Maimaita a gefe kishiyar.

Gada

Bridges yana ƙarfafa duk tsokokin ku na sama, gami da ƙyallen ku, hamstrings, da quadriceps. Ka kwanta a ƙasa ƙasa tare da gwiwoyi biyu lanƙwasa da ƙafafunka a ƙasa. Hiaga hips sama da inci 6, tsaya, sannan a hankali a ƙasa. (Masu Alaka: 2 Glute Gadar Bambance-bambancen Motsa Jiki don Takaitaccen Sakamako)

Yi 10 reps.

Squat-Kafa ɗaya

Tsaya akan ƙafar dama. Hinge a kwatangwalo da gwiwa na dama don rage sannu a hankali game da inci 6 zuwa 10 cikin tsattsauran ra'ayi. Komawa tsaye. (Mai dangantaka: Fa'idodin Ƙara Horar da Balance Cikin Tsarin Kiwon Lafiya)

Yi 10 reps. Maimaita a gefe kishiyar.

Ma'aunin Ƙafa ɗaya

Wannan motsa jiki na motsa jiki yana taimakawa wajen ƙarfafa ƙafar da kuke tsaye don yin aiki da motsin ɗayan ƙafar, yana kwaikwayon motsin gudu, in ji Millar. Tsaya akan kafar dama. Tsayar da gangar jikin a tsaye kuma a cikin motsi mai santsi da sarrafawa, zana gwiwa na hagu zuwa sama zuwa kirji, sannan a buga shi gaba, ƙasa, da baya, yin motsi madauwari kamar yana tafiya babur ko gudu.

Yi 10 reps. Canja tarnaƙi kuma maimaita a akasin haka.

Bita don