Ari kufamba zvakanaka kurapwa kunorwadza kunorwadza shure here? Vanhu vane marwadzo ekudzokera shure vanowanzopiwa mazano kuti varambe vakashanda, uye mazano aya chikamu chemakiriniki emitemo miitiro. Tsvakurudzo shomanana dzekutsvakurudza dzakaburitsa humwe uchapupu hwokuti kufamba kunobatsira vanhu vane kurwadziwa kwakanyanya.
Ramba Uchifamba
Imwe ongororo yekutsvakurudza yakaratidza kuti kufamba kwemaawa matatu kana kupfuura pavhiki kwakabatsira varwere vanorwadziwa nechepamusoro vane varwere vashoma.
Kunyatsoshandiswa kwemashure kumashure hakuna kushandawo mune iyi chidzidzo. Vadzidzi veUCLA vakadzidza 681 varwere vanorwadziwa shure shure. Rimwe boka rakaita zvakaderera maitiro ekudzoka shure, rimwe boka rakafamba zvakaenzana neawa matatu yekufamba kwenguva pfupi kwevhiki.
Boka raifamba rakarwadziwa zvishoma, kuremara, uye mupfungwa. Zvinosuruvarisa, chirongwa chemukati chemuviri cheboka chakange chiine marwadzo uye kushushikana. Izvi zvinogona kuva nekuda kwevarwere vanoita maitiro asina kunaka. Chidzidzo chakabudiswa munyaya yaSeptember 2005 yeAmerican Journal of Public Health .
Kufamba Kunobatsira Sezvimwe Zvokurovedza
Chimwe chidzidzo chakabudiswa muna 2013 chakatarisa kana chirongwa chekufamba-famba chichishanda pamwe chete neprogram yekudzoka shure. Zvidzidzo izvi zvaiva makumi mashanu nemakumi mashanu evanhu vainge vagara vari varwere vasingaperi. Vakaparadzanisa kuva mapoka maviri. Rimwe boka rakapiwa chirongwa chekliniki yevhiki rechitanhatu-based muscle strengthening, iyo yaida zvitatu zvidzidzo zvevhiki.
Asi rimwe boka panzvimbo pacho rakatsika-cheka richifamba nepakati pabasa rakaoma (zvakadai sokufamba nekukurumidza). Vaifamba kwemaminetsi makumi maviri nematatu kutanga uye kusvika kumaminitsi makumi mana kwemaviri kusvika matatu pamasangano. Mapoka maviri aya aive nekuvandudza kukuru mumutambo wemaminitsi matanhatu ekufamba, kumashure uye mudumbu mishonga yekutsungirira miedzo uye Low Back Pain Functional Scale (LBPFS).
Muongorori anotungamirira, Dr. Michal Katz-Leurer akaratidza kubatsira kune chirongwa chekufamba, izvo zvisingadi nguva yekurapa kana zvigadzirwa. Iyo inogona kuva kushandiswa zviri nani kwezvinhu kunze kwechiremba yezvemishonga epurogiramu yezvirongwa uye varwere vanogona kudzidziswa kuti vaite pamba.
Chirevo chekufamba
Vanachiremba uye chiropractors vave vakatora nguva yakareba vachifamba vachienda kune varwere vashoma vakarwadziwa, uye izvo zvinonyorwa mumagariro ekurapa maitiro. Vanofanira kukurudzira varwere kuti varambe vachifamba pasinei nekurwadziwa, sezvo mugumisiro urombo hushoma uye kukurumidza kudzoka. Mhemberero dzekare dzekuzorora zororo uye reRa-Z-Boy kudzokera kumarwadzo akadzika kumashure vakafa.
Mamiriro Ezvinhu Anokosha
Vaya vane marwadzo ekudzokera shure vanofanirwa kuita tsika dzakanaka dzekufamba mamiriro ezvinhu kuitira kuti vaderedze kushushikana kwemashure. Kufambidzana kwekufamba kwemaitiro kukanganisa kunonamatira mberi, kunamatira kumashure, nekukundikana kuchengetedza musoro uye meso mberi. Kururamisa kunyoresa kunzvimbo yako yekufamba kunogona kudzivirira kurwadziwa kunorwadza kwepamusoro apo iwe uchifamba uye uchibatsira mukurwadziwa nekurwadziwa kwevaya vane kurwadziwa kwakanyanya.
Kufamba Kunonyatsodzivirira Kutsiva Kwembuya Here?
Kuongorora kwakagadziriswa kwezviongorori hazvina kuwana uchapupu hwokuti kufamba kunodzivirira kurwadziwa kwepamusoro. Chimwe chekudzidza chakatevera vashandi vehofisi vepasi uye vakaona kuti kufamba kwakaderedza dambudziko rekurwadziwa kwemutsipa, asi harina kuderedza kuitika kwemarwadzo ekurwadziwa.
Nepo vatsvakurudzi vakaita saDkt. Katz-Leurer vanofunga kuti kufamba kunogona kuva nekudzivirirwa kwekudzivirira kuora nekurwadziwa, izvi hazvisati zvicharatidzwa. Nhau dzakanaka ndeyokuti hazviiti sekukuvadza.
Sources:
Hurwitz EL, Morgenstern H, Chiao C. "Migumisiro yekuita zvekuita zvekuita zvekuvaraidza uye yekuita zvekare shure kwekutambudzika kwepamusoro uye kushungurudzika mupfungwa: zvakawanikwa kubva kuUCLA Low Back Pain Study." Am J Public Health. 2005 Oct; 95 (10): 1817-24.
Shnayderman I, Katz-Leurer M. "Chirongwa chekufamba chinoshandiswa pakutsvaga purogiramu yekusimbisa musimba yekushungurudzika kwenguva refu kwekurwadziwa: chirongwa chinongorongedzwa chinongororwa." Clin Rehabil. 2013 Mar; 27 (3): 207-14. doi: 10.1177 / 0269215512453353. Epub 2012 Jul 31.
Roger Chou, MD; Amir Qaseem, MD, PhD, MHA; Vincenza Snow, MD; Donald Casey, MD, MPH, MBA; J. Thomas Cross Jr, MD, MPH; Paul Shekelle, MD, PhD; Douglas K. Owens, MD, MS, Clinical Efficacy Assessment Komiti yeAmerican College of Physicians uye American College of Physicians / American Pain Society Low Back Pain Guidelines Panel. "Kuongororwa uye Kurapa Kwekudzoka Kwakarereka: A Joint Clinical Practice Guideline kubva kuAmerican College of Physicians uye American Pain Society," Annals ye Internal Medicine Clinical Guidelines, 2 Gunyana 2007
Sitthipornvorakul E1, Janwantanakul P, Purepong N, Pensri P, van der Beek AJ. "Kushamwaridzana pakati pekuita zvepanyama uye mutsipa uye kurwadziwa kunorwadza shure: kurongeka kwakarongeka." Eur Spine J. 2011 May; 20 (5): 677-89. doi: 10.1007 / s00586-010-1630-4. Epub 2010 Nov 27.