Ku France, 1 mwa anthu 5 amavutika ndi ululu wammbuyo wokhazikika malinga ndi Health Insurance. Zomwe zimayambitsa zimakhala zambiri ndipo zimatha kukhala ndi magwero awiri: imodzi "makina" (herniated disc, compression of the vertebrae, ululu wochepa wammbuyo ndi zolakwika), wina "wotupa".

Ngati mu 90% ya milandu, ululu wammbuyo umachiritsa pasanathe 4 kwa masabata a 6, ndi bwino kutenga njira zodzitetezera musanayambe kupweteka kwa msana kwa nthawi yaitali ndipo kumakhala kosalekeza.

1. Sunthani kuti mumange minofu

Reflex yoyamba: kusuntha. Mosiyana ndi zomwe munthu angaganize, kuchita masewera olimbitsa thupi nthawi zonse kumapewa kupweteka kwa msana chifukwa kumalimbitsa minofu.. " Chithandizo choyenera ndi kuyenda »Amapereka inshuwaransi yazaumoyo.

Komabe, onetsetsani chita masewera abwino ndipo musazengereze kufunsa dokotala kuti akupatseni malangizo. Masewera ena amalimbikitsidwa kwambiri kuposa ena.

Ndikofunikiranso kuchita masewera olimbitsa thupi monga yoga kapena kupumula. Zimakulolani kuti mupumule kumbuyo. Kusinthasintha ndi kutambasula kumateteza kupsinjika kwambiri pamitsempha ya lumbar yomwe ili mumsana.

Kumbukiraninso kuti kupsinjika maganizo kungayambitse ululu wammbuyo - chifukwa china chopumula.

2. Khalani ndi udindo wabwino

Ngati mwakhala pamaso pa kompyuta tsiku lonse, chenjerani: msana wanu ukhoza kuvulaza ngati muli pamalo olakwika.

Choncho onetsetsani kukhala molunjika, osapinda miyendo yanu ndikukweza mapazi anu ndi sitepe ngati kuli kofunikira. Mpando suyenera kunyalanyazidwa ndipo zidzakhala zofunikira kuonetsetsa kuti muli ndi mpando wosinthidwa.

Kuti mukhale pamalo abwino, dziwani zimenezopali zovala zanzeru zomwe zimateteza msana wanu.

3. Kusankha nsapato zoyenera

Ngakhale kuyenda kuli bwino ku thanzi lanu,kuyimirira kungayambitse kupweteka kwambiri msana makamaka ngati mumavala mabala a ballet kapena mapampu.

Pamene muyenera kudzigulira nsapato zatsopano, sankhani osati lathyathyathya kapena lalitali kwambiri ndi chidendene chaching'ono.

4. Zogona zabwino 

Anthu ena amavutika ndi msana kunyumba koma osati akagona kwina. Izi zingatanthauze kuti matiresi ndi oipa ndipo zoyala ziyenera kusinthidwa. Ife timateroiyenera kusinthidwa zaka 10 zilizonse.

Malangizo omwewo pa pilo yanu. Chabwino, sankhani pilo wa thovu lokumbukira. Kupanda kutero, pezani mtsamiro wolimba ngati mukugona kumbuyo kwanu komanso mofewa ngati mukugona kumbali yanu.

5. Manja abwino

Kusuntha kwina kumakhala koyipa kwambiri kumbuyo. Pofuna kupewa chiopsezo cha ululu wosatha, khalani ndi zizolowezi zabwino.

Mukafuna kunyamula chinthu mwachitsanzo, osatsamira patsogolo koma pindani maondo anu.

Samalaninso pamene mukuyenera kunyamula katundu wolemetsa: kwezani pang'onopang'ono ndipo makamaka pewani kusuntha kwa kumbuyo kwanu. Ngati pakufunika, kuvala lamba wam'chiuno.

Musaiwale kuti mungathenso kukoka kapena kukankhira katundu m'malo mozikweza kuti mukhalebe ndi mgwirizano wa vertebrae.

6. Penyani kulemera kwanu

Nthawi zina, kuti mupewe kuvutika ndi ululu wopweteka kwambiri, muyenera kutero pita kukadya.

Poyeneradi, mafuta m'mimba amakoka kumbuyo, kuvala pansi intervertebral disc ndi ululu wowonjezereka wa ligament.

Ngati mukuvutika ndi kunenepa kwambiri, ganizirani kuchepetsa thupi, iyi ndi njira yabwino yopewera kupweteka kwa msana kosatha.

Werenganinso: Zowopsa komanso anthu omwe ali pachiwopsezo cha ululu wammbuyo