Cov pob txha ua rau mob pob qij txha suav nrog koj lub hauv caug, txha nraub qaum, lub duav, lub xub pwg, ntiv taw, ntiv taw, pob taws, thiab pob taws. Thaum tsis muaj kev kho rau pob txha pob txha, lawv tuaj yeem tswj hwm nrog kev kho mob tsis zoo xws li kev tawm dag zog, kho cua sov, so, kho qhov txhab, ncab, thiab txhawb nqa khau. Kev kho mob kuj tseem muaj, xws li kev txhaj tshuaj corticosteroid mus rau kev kho lub cev. Kev phais tsuas yog tsim nyog hauv cov teeb meem tshwj xeeb.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Siv Kev Kho Tsev
Kauj Ruam 1. Siv cua sov los daws qhov txhav thiab mob
Sim da dej kub lossis so hauv da dej kub. Koj tseem tuaj yeem tso lub pob kub los yog lub ncoo cua sov hla cov chaw uas raug mob. Lub tshav kub yuav pab so koj cov leeg thiab txo qhov mob uas koj tab tom ntsib.
Kauj Ruam 2. Ua haujlwm li 30 feeb txhua hnub
Khaws nrog qoj ib ce xws li ua luam dej lossis ncab kom koj tsis txhob ua haujlwm koj cov leeg thiab ua rau mob ntxiv. Yog tias koj tab tom tawm tsam kom tau 30 feeb ntawm kev tawm dag zog ib hnub, nrog koj tus kws kho mob tham kom lawv tuaj yeem pab koj los nrog txoj phiaj xwm uas ua haujlwm rau koj.
- Hloov cov kev tawm dag zog uas koj ua txhua hnub yog li koj cov pob qij txha muaj sijhawm so.
- Zam kev ua ub no xws li nce ntaiv, dhia, lossis zaum rau lub sijhawm ntev.
Kauj Ruam 3. Noj tshuaj tom chaw muag tshuaj
Ib koob tshuaj acetaminophen, ibuprofen, lossis naproxen sodium tuaj yeem muab kev pab tam sim los ntawm qhov mob thiab o o cuam tshuam nrog pob txha pob txha. Ib qho ntawm cov tshuaj no OTC yuav tsum ua haujlwm zoo ib yam. Noj tsuas yog cov tshuaj pom zoo tshwj tsis yog koj tus kws kho mob qhia rau koj lwm yam.
Kauj Ruam 4. Sim tshuaj pleev tshuaj zoo li capsaicin
Rhais ib txheej nyias ntawm cov tshuaj kho mob ntawm koj cov pob qij txha uas ua rau mob. Ua qhov no 2-4 zaug txhua hnub.
Nco ntsoov ntxuav koj txhais tes kom huv si tom qab siv tshuaj pleev qhov txhab
Kauj Ruam 5. Muab pob khov tso rau ntawm qhov chaw muaj teeb meem
Siv pob khov ua lag luam, lossis ua koj tus kheej los ntawm dej, txhuam dej cawv, thiab hnab yas. Qhwv lub pob hauv daim ntaub. Muab nws tso rau ntawm thaj chaw cuam tshuam los ntawm cov pob txha txhawb nqa rau 10 feeb lossis li ntawd, 3 zaug hauv ib hnub, thaum twg muaj qhov tawg.
Kauj Ruam 6. Ua kom lub cev hnyav dhau
Lub cev hnyav ntxiv ua rau lub zog hnyav ntawm koj ob txhais ceg thiab taw. Qhov no tuaj yeem ua rau cov pob txha nce ntxiv ntawm koj txhais taw, hauv caug, ntiv taw, lossis pob taws. Yog tias koj rog dhau, nrog koj tus kws kho mob tham seb puas muaj kev nyab xeeb, phiaj xwm zoo rau kev poob phaus yuav daws qhov tsis xis nyob los ntawm koj cov pob txha.
Kev nyab xeeb, muaj txiaj ntsig kev poob phaus yuav suav nrog kev noj zaub mov tsis muaj calorie tsawg nrog rau kev ua haujlwm qoj ib ce
Kauj Ruam 7. Noj cov khoom noj uas muaj cov tshuaj tiv thaiv kab mob
Cov zaub mov uas tiv thaiv qhov mob tuaj yeem pab txo qhov mob thiab o ntawm koj cov pob qij txha. Koom nrog ntau cov khoom noj xws li zaub paj, blueberries, pineapple, salmon, lws suav, thiab zaub ntsuab rau hauv koj cov zaub mov. Turmeric thiab Ginger kuj muaj cov tshuaj tiv thaiv kab mob.
Kauj Ruam 8. Hnav cov khau orthopedic
Koj tuaj yeem pom cov no ntawm ntau lub tuam txhab thiab khw muag khau. Nrhiav cov uas muaj tuab, cushioned ib leeg. Lawv yuav pab tshem tawm cov pob txha nrawm hauv taw, ntiv taw, pob taws, thiab hauv caug.
Hnav gel tso rau hauv koj nkawm khau thiab zam kev khau siab kuj tseem yuav pab tau
Kauj Ruam 9. Xyaum ua txhua hnub ncab txhua hnub rau pob luj taws
Siv ob peb feeb txhua hnub nthuav koj lub plab yog tias koj muaj pob luj taws. Koj tus kws kho mob yuav qhia tawm lwm txoj hauv kev ncab yog tias koj raug kev txom nyem los ntawm lwm hom pob txha pob txha. Rau qhov yooj yim ncab los pab pob txha spurs hauv koj txhais taw:
- Fim phab ntsa thiab tso koj txhais tes rau ntawm nws.
- Tsiv 1 txhais ceg rov qab, ua kom koj lub hauv caug ncaj thiab koj pob taws rau hauv pem teb. Khoov lwm ceg ntawm lub hauv caug.
- Thawb mus rau phab ntsa. Tuav rau 10 vib nas this, tom qab ntawd tso tawm.
- Rov ua dua 20 zaug rau ib ceg.
Txoj Kev 2 ntawm 3: Tau Txais Kev Kho Mob Zoo
Kauj Ruam 1. Tham nrog kws kho mob yog tias koj muaj mob sib koom
Pom koj tus kws kho mob tshwj xeeb yog tias koj muaj qhov mob uas tsis tau piav qhia lossis o ntawm koj pob taws, pob taws, hauv caug, txha nraub qaum, ntiv tes, lossis lwm yam pob qij txha. Tej zaum lawv yuav xa koj mus rau tus kws tshaj lij kom tau txais kev txheeb xyuas tseeb vim tias ntau yam mob tuaj yeem ua teeb meem sib koom.
Kauj Ruam 2. Tau txhaj tshuaj corticosteroid rau kev sib koom tes
Feem ntau, koj tus kws kho mob yuav xaj tshuaj corticosteroid rau ntawm qhov chaw ntawm cov pob txha. Qhov no xav tau daim ntawv yuav tshuaj tab sis yuav txo qhov mob thiab o.
Kev txhaj tshuaj Corticosteroid muaj qee qhov tshwm sim tshwm sim, suav nrog kev kis kab mob ntawm qhov chaw txhaj tshuaj thiab ua kom mob ntxiv
Kauj Ruam 3. Ua haujlwm nrog kws kho mob lub cev
Nug koj tus kws kho mob kom xa koj mus rau kws kho mob. Tej zaum lawv yuav tuaj yeem tsim cov phiaj xwm tshwj xeeb los kho koj cov pob txha. Kev sib xyaw ua ke, zaws, thiab tshuaj tuaj yeem ua haujlwm zoo rau ntau hom pob txha pob txha.
Kauj Ruam 4. Tshem tawm qhov spur phais
Kev phais yog ib qho kev kho mob tsawg rau pob txha pob txha. Nws yog ib qho kev xaiv yog tias kev sib koom ua ke tsis txwv lossis lub zog tsoo lub paj hlwb.
- Cov ntsiab lus ntawm cov txheej txheem phais yuav nyob ntawm qhov chaw uas cov pob txha txha nyob. Kev ua haujlwm kom tshem tawm cov pob txha nrawm ntawm koj lub nraub qaum, piv txwv li, yuav xav tau 1-3 teev.
- Kev kho mob uas tsis yog phais feem ntau yuav tau sim ua ntej.
Kauj Ruam 5. Ua raws koj tus kws kho mob cov lus qhia rau kev saib xyuas tom qab-op
Tom qab phais tshem tawm cov pob txha pob txha ntawm koj pob taws, piv txwv li, koj tus kws kho mob yuav xav kom koj hnav lub ntsej muag. Xwb, koj yuav raug hais kom khau tshwj xeeb lossis qhia kom siv tus ntoo khaub lig.
Kauj Ruam 6. Sim suav tshuaj kho mob los yog TENS yog tias koj tsis xav phais
Suav siv tshuaj kho mob thiab hloov pauv hluav taws xob paj hlwb (TENS) tuaj yeem tuaj yeem pab txo qis me ntsis mus rau qhov mob hnyav los ntawm pob txha pob txha. Yog tias koj tsis xav kom koj lub cev raug tshem tawm phais, lossis koj tsis tsim nyog rau kev phais, Suav kho hniav zoo thiab TENS yuav yog qhov kev xaiv zoo.
Txoj Kev 3 ntawm 3: Paub Txog Pob Txha Spurs
Kauj Ruam 1. Pom teeb meem txav koj cov pob qij txha
Feem ntau cov pob txha spurs tsis muaj cov tsos mob tshwm sim. Txawm li cas los xij, yog tias koj muaj teeb meem txav chaw sib koom xws li koj lub hauv caug lossis lub duav, qhov no tuaj yeem tshwm sim los ntawm pob txha nrawm. Txawm hais tias koj tuaj yeem txav koj qhov sib koom ua ke, koj yuav muaj teeb meem ua kom nruj lossis nthuav nws.
Yog tias koj muaj mob pob txha, muaj lub sijhawm koj tuaj yeem txhim kho pob txha pob txha
Kauj Ruam 2. Saib xyuas qhov mob ntawm koj cov pob qij txha
Cov pob txha txha tuaj yeem ua rau txhaws qab haus huv, uas tuaj yeem mob heev. Yog tias koj pom qhov mob hauv koj nraub qaum tsis pom tseeb los ntawm lwm yam, nws tuaj yeem yog vim muaj pob txha nrawm hauv koj lub nraub qaum.
Kauj Ruam 3. Saib rau qhov o ntawm qhov cuam tshuam
Cov pob txha nyob hauv thaj chaw zoo li koj lub xub pwg lossis ntiv tes tuaj yeem ua rau pom qhov o, uas tuaj yeem ua rau mob. Yog tias cov pob txha spur nyob hauv koj cov ntiv tes, koj kuj tseem tuaj yeem pom tias koj cov pob qij txha zoo li pob qij txha, lossis qee zaum txawm tias pom tias muaj qog nyob hauv koj daim tawv nqaij.
