Mob nraub qaum qis yog qhov ua rau mob nraub qaum ntau tshaj plaws. Nws tuaj yeem tshwm sim maj mam, los ntawm kev siv ntau dhau, lossis tuaj sai sai los ntawm kev raug mob. Feem ntau sab nraub qaum tuaj yeem kho tau siv yam tsis muaj kev cuam tshuam hauv tsev. Siv dej khov, cua sov, lossis ob qho tib si, thiab txiav txim siab noj tshuaj tom khw. So hauv txoj haujlwm yooj yim. Taug kev thiab ncab yuav pab koj kho, thiab kev tawm dag zog yuav txhawb koj lub zog kom koj tiv thaiv kev raug mob yav tom ntej. Xav txog kev zaws kom txo koj qhov mob. Mus ntsib koj tus kws kho mob yog tias koj qhov mob hnyav, ntev dua li ib lub lim tiam, lossis mus rau lwm qhov hauv koj lub cev.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Kho Tus Mob Nyuaj Hauv Tsev
Kauj Ruam 1. Dej koj nraub qaum kom txo qhov o
Qhwv ib lub hnab ntim dej khov los yog ntim cov khov khov uas rov siv tau tau dua hauv ib daim ntaub, thiab siv nws rau koj qhov mob sab nraub qaum. Qhov no yuav tsum txo qhov o thiab mob. Khaws koj cov leeg nruj rau 15-20 feeb ntawm ib lub sijhawm, tom qab ntawd tshem cov dej khov kom ntev li ntev.
- Qee tus kws tshaj lij hais kom khov rau thawj 24 teev, tom qab ntawd hloov mus rau cua sov.
- Txawm li cas los xij, cov kws tshaj lij tsis pom zoo txog qhov ua tau zoo ntawm cov dej khov lossis cua sov rau qhov raug mob rov qab, yog li xav siv txoj hauv kev uas zoo tshaj rau koj.
Kauj Ruam 2. Siv cua sov rau txhaws, txhav, thiab txo qhov mob
Thaum tshav kub kub tsis txo qhov o, tab sis nws muaj txiaj ntsig zoo dua ntawm kev ua kom nruj dua cov dej khov, thiab qee tus neeg pom nws muaj txiaj ntsig zoo ntawm kev txo qhov mob. Siv lub tshuab cua sov los qhwv rau hauv daim ntaub, lossis siv nws los ntawm 1 lossis 2 txheej khaub ncaws.
- Thov rau 15-20 feeb, tom qab ntawd tshem tawm kom ntev li ntev.
- Tsis txhob tsaug zog nrog hluav taws xob cua sov rau koj cov tawv nqaij.
Kauj Ruam 3. Siv cov tshuaj tom khw los txo qhov mob thiab o, raws li xav tau
Siv NSAIDs raws li cov lus qhia ntawm daim ntawv lo. Tsis txhob tshaj qhov pom zoo.
Yog tias koj tsis tuaj yeem siv NSAIDs, teem sijhawm nrog koj tus kws kho mob txhawm rau tshawb nrhiav lwm txoj hauv kev
Kauj Ruam 4. Tau txais zaws los pab so kom txaus
Zaws yog ib qho txiaj ntsig zoo ntawm kev kho qhov mob uas tuaj yeem ua rau kom rov zoo dua mus sij hawm ntev. Nug koj tus kws kho mob kom mob siab rau ntawm plaub fab plaub hau lumborum (QL) thiab gluteus medius.
Tsuas yog mus ntsib kws tshaj lij uas paub txog kev raug mob nraub qaum. Ib tus kws tshaj lij tsis muaj peev xwm tuaj yeem ua rau koj raug mob
Txoj Kev 2 ntawm 3: Ncab thiab Ua Haujlwm Koj Sab Nraud
Kauj Ruam 1. Mus taug kev luv txhua hnub
Thaum ua tiav lub txaj yuav zoo li cov lus teb muaj kev nyab xeeb tshaj plaws rau sab nraub qaum, nws tuaj yeem ua rau koj mob nraub qaum. Taug kev thiab txav mus los hauv koj lub hnub zoo li koj ib txwm ua, nres yog tias muaj dab tsi ua rau mob hnyav dua.
Taug kev li 10 txog 15 feeb hauv ib hnub thaum xub thawj thiab ua haujlwm ntau ntxiv
Kauj Ruam 2. Ua ob zaug ib hnub
Pw ntawm koj lub plab hauv qhov chaw thawb, nrog koj xib teg hauv pem teb. So ib nrab ntawm koj lub cev tag nrho. Nias koj txhais tes rau hauv pem teb thiab tsa koj txhais caj npab ncaj. Ua pa, tom qab ntawd maj mam khoov koj txhais caj npab thiab txo koj tus kheej rau hauv pem teb.
- Ceev faj tsis txhob zawm lossis tsa koj lub duav thaum koj ua qhov kev tawm dag zog no. Cia koj txhais caj npab thiab xub pwg ua txhua txoj haujlwm.
- Ua qhov no ob zaug ib hnub, 8-10 zaug. Mus maj mam, thiab siv sijhawm ncua yog tias nws mob lossis nkees.
Kauj Ruam 3. Khawb koj lub nraub qaum kom maj mam ncab
Thaum sawv ntsug, muab koj txhais tes tso rau saum koj lub pob tw, saib ntawm lub qab nthab, thiab kho koj sab nraub qaum. So, ces rov ua dua.
Ua 8-10 reps ntawm qhov no thaum sawv ntxov thiab yav tsaus ntuj thaum koj ua lwm yam kev ncab
TSWV YIM TSHUAJ
Shira Tsvi
Personal Trainer & Fitness Instructor Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
Shira Tsvi
Personal Trainer & Fitness Instructor
Try to stretch the area before doing exercise
The stretches and exercise you do should depend on why your lower back hurts, whether it was an injury, and what muscles work and don't work. Some movements are better than others for specific types of lower back pain.
Kauj Ruam 4. Ua noog noog yog koj xav tau
Mus rau hauv pem teb ntawm koj txhais tes thiab hauv caug, nrog koj txhais tes nyob hauv qab koj lub xub pwg, thiab koj lub hauv caug hauv qab koj lub plab. Khaws koj lub caj dab thiab lub taub hau hauv kab los ntawm kev saib hauv pem hauv ntej ntawm koj txhais tes. Zawm koj cov tub ntxhais thiab ncaj koj nraub qaum.
- Ntev ib sab caj npab thiab txhais ceg sib thooj ib txhij, kom txog thaum lawv nyob saum huab cua nrog koj lub cev. Piv txwv li, tsa koj txhais tes laug thiab txhais ceg xis.
- Maj mam txo lawv mus rau hauv av.
- Rov ua dua nrog lwm txhais caj npab thiab lwm ceg.
Kauj Ruam 5. Zam npe rau chav kawm ua haujlwm maj mam thaum koj ua tiav
Raws li koj qhov raug mob zoo, ua haujlwm ntxiv dag zog rau koj cov tub ntxhais kawm los ntawm kev ua ib ce ib txwm ua. Tej zaum nws yuav muaj txiaj ntsig zoo los kawm yoga lossis Pilates. Nrhiav tus kws qhia paub dhau los, thiab thaum muaj peev xwm xaiv rau chav kawm uas hais txog kev mob nraub qaum hauv qhov kev piav qhia.
Yoga tsom mus rau kev so kom txaus rau lub cev nrog rau kev tawm dag zog lub cev, yog li nws tuaj yeem muaj txiaj ntsig hauv kev hais daws lub hlwb ntawm kev daws qhov mob nraub qaum. Sim Iyengar yoga, Viniyoga, lossis chav kawm uas tau tsim tshwj xeeb rau kev mob nraub qaum
Txoj Kev 3 ntawm 3: Tau Txais Kev Kho Mob
Kauj Ruam 1. Nrhiav kev saib xyuas tam sim yog tias koj muaj cov tsos mob hnyav
Yog tias koj mob hnyav, lossis yog tias koj qhov mob tsis tu ncua (tsis cuam tshuam los ntawm kev txav chaw), lossis yog tias qhov mob txav mus (taug kev hauv koj txhais ceg, txav mus rau lwm qhov hauv koj nraub qaum), mus ntsib koj tus kws kho mob. Hu rau koj tus kws kho mob yog tias koj tau ntsib cov hauv qab no:
- Tsis tuaj yeem sawv lossis taug kev
- Muaj qhov kub tshaj 101.0 ° F (38.3 ° C)
- Tso zis ntau zaus, mob heev, lossis nrog ntshav
- Kev mob plab
- Muaj qhov "thawb" qhov mob nyob txhua qhov chaw hauv koj lub cev
- Mob, tsis muaj zog, lossis loog hauv koj txhais ceg
- Qhov mob uas kav ntev tshaj li ib lub lim tiam yam tsis txo
- Yog tias koj hnov mob txav koj txhais ceg, lossis yog tias koj mob thiab muaj kub taub hau, ceg tsis muaj zog, qhov chaw mos lossis tsis tswj koj cov zis, mus ntsib kws kho mob tam sim.
Kauj Ruam 2. Xa mus kuaj uas koj tus kws kho mob pom zoo
Feem ntau, koj tus kws kho mob yuav tshuaj xyuas koj yam tsis muaj kev qhia tshwj xeeb rau kev kuaj tshwj xeeb. Txawm li cas los xij, yog tias koj tus kws kho mob txhawj xeeb txog koj cov tsos mob, lawv yuav xav tshuaj xyuas koj lub nraub qaum siv X-Ray, MRI, kuaj pob txha radionuclide, lossis electromyogram (EMG). Xa mus rau qhov kev ntsuam xyuas uas koj tus kws kho mob qhia, lossis thov kom muaj kev xav thib ob.
Kauj Ruam 3. Mus koom kev kho lub cev yog pom zoo los ntawm koj tus kws kho mob
Kev kho lub cev yog ib qho kev pab cuam zoo tshaj plaws rau kev raug mob nraub qaum. Koj tus kws kho mob lub cev tseem tuaj yeem kho koj txoj kev ncab thiab qoj ib ce uas yuav pab koj tiv thaiv koj lub hauv paus thiab tiv thaiv kev mob nraub qaum yav tom ntej. Nug koj tus kws kho mob kom xa mus rau tus kws kho mob lub cev yog tias koj xav tias nws yuav pab tau.
Yog tias kev kho lub cev tsis tau them los ntawm koj daim ntawv pov hwm kev noj qab haus huv, thiab koj tsis tuaj yeem them nyiaj tawm ntawm hnab tshos, txiav txim siab tso npe rau hauv Pilates hauv zos lossis kawm yoga nrog cov kws qhia paub dhau los
Kauj Ruam 4. Noj tshuaj raws li tau hais tseg
Rau qhov raug mob hnyav rov qab, koj tus kws kho mob yuav sau tshuaj opioids, txo cov leeg nqaij, lossis tshuaj tiv thaiv kev nyuaj siab. Noj koj cov tshuaj raws li tau hais tseg, thiab ua tib zoo ceeb toom yog tias koj muaj keeb kwm ntawm kev quav yeeb quav tshuaj.
- Opioids, xws li oxycodone lossis vicodin, tuaj yeem pab tau zoo heev los daws qhov mob. Yog tias koj ntshai kev quav yeeb quav tshuaj, txawm li cas los xij, thov kom muaj lwm txoj hauv kev.
- Cov leeg so kom txaus yuav txo qhov mob thiab mob leeg tab sis tuaj yeem ua rau koj tsaug zog. Yog tias koj ua haujlwm hnyav tshuab, tham nrog lwm tus kws kho mob.
- Qee zaum cov kws kho mob sau tshuaj antidepressants, xws li duloxetine, lossis anticonvulsants, xws li gabapentin, los tswj kev mob nraub qaum. Tham nrog cov kev xaiv no nrog koj tus kws kho mob seb lawv puas haum rau koj.
Kauj Ruam 5. Xav txog kev txhaj tshuaj cortisone nkaus xwb yog tias cov tshuaj tsis txo koj qhov mob
Kev mob nraub qaum tsis zoo ib txwm kho nrog cortisone, yog li qhov no tsis yog qhov yuav tshwm sim. Kev txhaj tshuaj Cortisone tsis pab txhua tus, thiab lawv tuaj nrog kev pheej hmoo, yog li tsuas yog lees txais lawv yog tias koj tus kws kho mob qhia nws.
- Kev txhaj tshuaj cortisone yuav muab kev kho mob steroidal rau koj lub nraub qaum.
- Yog tias koj lub nraub qaum raug mob los ntawm kev tawg lossis lwm yam ua rau mob paj hlwb, koj tus kws kho mob yuav pom zoo kom txhaj tshuaj cortisone.
- Tsis txhob txhaj tshuaj ntau tshaj 4 zaug hauv ib xyoos hauv ib cheeb tsam ntawm koj lub cev, vim tias nws tuaj yeem ua rau cov nqaij nyob ib puag ncig tawg.
Kauj Ruam 6. Tsis txhob phais tom qab
Kev phais rov qab yog pab tau rau cov leeg txha deformities thiab pob txha puas, tab sis cov txiaj ntsig rau kev raug mob rov qab zoo ib yam rau nra nraub qaum yog tsawg rau tsis muaj. Yog tias koj tus kws kho mob pom zoo kom phais rov qab rau tus txha nqaj, mob, lossis sciatica, tau txais kev pom zoo thib ob.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Tsis txhob nqa khoom hnyav. Tsis txhob thawb koj nraub qaum li nws kho!
- Qee tus neeg pom kev siv tshuaj kho mob kom kho mob nraub qaum, tab sis tsis muaj pov thawj kho mob pov thawj txhawb nqa qhov no.
