Cov leeg nqaij rov qab thiab cov kab mob sib kis tau raug rau tib neeg, feem ntau vim yog tib neeg tus txha nraub qaum tsis tau tsim los kom haum rau ntau yam haujlwm niaj hnub no thiab tus cwj pwm, xws li ncaws pob thiab rov ua cov haujlwm xws li ua haujlwm lossis zaum ntev. Spasm yog kev raug mob rau ligaments thiab pob qij txha, thaum lub zog yog raug mob rau cov leeg lossis leeg, sib txuas ntawm cov xov paj uas txuas cov leeg mus rau pob txha. Ib feem ntawm tus txha nqaj qaum uas feem ntau raug mob yog thaj tsam lumbar (qis dua) vim tias qhov no yog qhov uas siv tag nrho qhov hnyav thiab quab yuam. Feem ntau, mob nraub qaum yuav kho nws tus kheej, tab sis koj tuaj yeem nrawm nws siv ntau yam kev kho hauv tsev hauv qab no. Txawm li cas los xij, hauv qee kis koj tseem yuav xav tau kev kho mob zoo.
Kauj ruam
Ntu 1 ntawm 2: Kho Cov Nqaij Nqaij Nqaij Tom Tsev
Kauj Ruam 1. So thiab tso lub cev so ib pliag
Feem ntau ntawm cov leeg nqaij nraub qaum (tseem hu ua rub cov leeg) tshwm sim thaum koj nqa hnyav ntau dhau, ua ntau lub zog txav, txav txawv txav lossis muaj xwm txheej (xws li poob, tsheb sib tsoo, lossis raug mob kis las). so ib pliag. Feem ntau 2-3 hnub so yog txaus los kho me me mus rau nraub qaum nraub qaum thiab ua rau koj zoo siab dua.
- Kwv yees li 80-90% ntawm cov leeg mob qis dua nyob hauv thawj 12 lub lis piam, tsis hais kev kho mob li cas.
- Qhov mob los ntawm cov leeg nruj feem ntau yog npub thiab/lossis throbbing, qee zaum ua rau ntse nrog txav mus los.
- Cov leeg yuav rov zoo dua yog tias koj tsis koom nrog kev ua haujlwm hnyav lossis rov ua haujlwm, txawm tias tag nrho kev ntsiag to (tsis ua haujlwm), xws li thaum koj yuav tsum tau pw hauv txaj txhua lub sijhawm, yuav ua rau koj cov leeg nraub qaum nruj dua. Tib qho kev txav mus los, xws li taug kev qeeb thiab/lossis ua haujlwm hauv tsev, yuav ua rau kom muaj kev ncig thiab pab kom rov zoo dua.
- Sawv thiab taug kev maj mam li ob peb feeb txhua txhua teev.
- Yog tias koj lub nraub qaum tsis zoo txawm tias tom qab ob peb lub lis piam, nws tuaj yeem yog lub cim ntawm kev raug mob hnyav dua uas xav tau kev kho mob.
Kauj Ruam 2. Siv dej khov rau qhov raug mob tshiab
Yog tias qhov raug mob tshiab (mob hnyav, tsis pub dhau 48-72 teev tom qab raug mob) thiab tsis rov tshwm sim, koj yuav muaj qhov ua rau mob hnyav dua. Daim ntawv thov kev kho mob khaub thuas (siv dej khov lossis khoom khov) hauv qhov raug mob musculoskeletal tau txais txiaj ntsig zoo vim tias nws thaiv cov hlab ntshav me me nyob ib puag ncig qhov raug mob thiab tiv thaiv kev tsim kab mob. Kev tiv thaiv kev mob tuaj yeem txo qhov o, uas txo qhov mob thiab txhav. Ua ntawv kho mob txias rau 15 feeb ntawm ib lub sijhawm (lossis txog thaum nws loog) txhua teev kom txog thaum qhov mob thiab qhov mob tau txo qis. Koj yuav xav tau ob peb hnub ntawm kev kho mob khaub thuas yog tias koj muaj mob hnyav mus rau mob hnyav.
- Cov khoom muaj txiaj ntsig zoo rau kev kho mob khaub thuas suav nrog cov dej khov tawg, khov zaub, thiab khov pob khov.
- Txawm siv hom kev kho mob khaub thuas twg los xij, tsis txhob siv nws ncaj qha rau ntawm daim tawv nqaij txhawm rau tiv thaiv kev pheej hmoo ntawm daus los yog khaus. Nws yog lub tswv yim zoo los qhwv cov khoom khov hauv cheesecloth ua ntej muab nws kaw.
- Qhov nruab nrab rau cov leeg nqaij raug mob feem ntau yog mob heev thiab ua rau nqaij tawv hauv qab ntawm daim tawv nqaij vim tearing ntawm cov leeg nqaij thiab ua rau cov hlab ntshav puas. Kev kho mob khaub thuas yuav txo qhov nqaij ntuag thiab kho kom zoo.
Kauj Ruam 3. Ua kom sov sov rau qhov qub los yog raug mob
Yog tias koj qhov kev raug mob ntev (tsis kho tom qab ob peb lub hlis) lossis rov tshwm sim, siv cov cua sov vim nws tsim nyog thiab muaj txiaj ntsig zoo dua li kev kho mob khaub thuas. Cov leeg nqaij nruj feem ntau tsis mob; Hloov chaw, cov leeg nqaij raug mob zoo li qaug zog, nthuav dav, thiab xav tau cov as -ham ntxiv (xws li oxygen) los ntawm cov hlab ntshav. Yog li ntawd, cov cua sov yuav ua rau cov hlab ntsha nthuav dav, txhim kho cov ntshav ntws, thiab txo cov leeg nruj lossis txhaws. Cov cua sov ua kom sov zoo dua li cua sov qhuav (xws li los ntawm lub tshuab cua sov ua kom sov) vim tias nws tsis ua kom cov nqaij nqaij qhuav lossis lwm cov nqaij hauv daim tawv nqaij.
- Ib txoj hauv kev zoo thiab siv tau los siv cua sov yog yuav lub hnab uas muaj qee hom qoob loo (nplej, txhuv, lossis pob kws) sib xyaw nrog cov tshuaj ntsuab thiab cov roj yam tseem ceeb uas tuaj yeem ua kom sov hauv lub microwave.
- Ua kom sov lub hnab ntim tshuaj ntsuab hauv lub microwave rau 1-2 feeb, tom qab ntawd siv nws rau cov leeg mob li 15-20 feeb, 3-5 zaug txhua hnub kom txog thaum qhov mob thiab qhov nro ploj mus.
- Xwb, sib tov Epsom ntsev, uas muaj ntau cov leeg nqaij so kom txaus magnesium, rau hauv da dej sov. So hauv dej ntsev no 20-30 feeb txhua hmo kom so koj lub cev thiab pab koj pw tsaug zog zoo.
Kauj Ruam 4. Xav txog kev noj tshuaj tiv thaiv kab mob
Kev lag luam uas tsis yog tshuaj tsis-steroidal anti-inflammatory (NSAIDs) feem ntau yog pab rau mob thiab mob nraub qaum nraub qaum vim lawv txo qhov o thiab mob. Cov tshuaj no feem ntau zoo tshaj rau cov tshuaj kho mob (xws li acetaminophen) vim tias cov tshuaj ua kom loog tsis muaj qhov ua rau mob o. Feem ntau siv NSAIDs suav nrog ibuprofen, naproxen, thiab tshuaj aspirin. Ib txwm noj NSAIDs thaum lub plab puv thiab txwv lawv siv tsawg dua 2 lub lis piam vim tias lawv tuaj yeem ua rau lub plab thiab lub raum ua rau mob. Nco ntsoov tias NSAIDs tuaj yeem tsuas yog txo cov tsos mob.
- Ibuprofen thiab tshuaj aspirin feem ntau yuav tsum tsis txhob muab rau cov menyuam yaus yog li ib txwm tshuaj nrog kws kho mob ua ntej muab cov tshuaj no rau menyuam yaus.
- Qee qhov tshuaj pleev thiab tshuaj pleev muaj NSAIDs, uas tau nqus los ntawm daim tawv nqaij mus rau hauv cov leeg mob uas tsis muaj kev pheej hmoo mob plab.
- Yog tias koj muaj mob nraub qaum (mob mus ntev), sim noj cov leeg so (xws li cyclobenzaprine). Cov tshuaj no txo cov leeg nruj thiab txhaws, txawm hais tias lawv tsis txo qhov mob o lossis cuam tshuam loj rau qhov mob.
Kauj Ruam 5. Sim teeb lub ncab
Tom qab so thiab kho qhov mob/mob rau ob peb hnub, kev ncab lub teeb tuaj yeem pab daws qhov nraub qaum tsuav yog qhov mob tsis hnyav heev. Ncab cov leeg pab kom rov zoo los ntawm kev raug mob los ntawm kev ua kom cov leeg muaj zog (tiv thaiv kom tsis txhob txhaws) thiab txhim kho cov ntshav ntws. Kev nqes rov qab qis feem ntau yog ua los ntawm kev kov koj cov ntiv taw thaum sawv lossis zaum. Sim ua "tus tuav lub luag haujlwm" thaum zaum nrog ib txhais ceg tsaj ntawm ib sab. Koj tsis tas yuav kov koj cov ntiv taw; dab tsi tseem ceeb yog tias koj xav tias xis nyob hauv koj lub nraub qaum thaum koj ncav cuag koj cov ntiv taw.
- Pib nrog 3 rov qab ncab txhua hnub thiab tuav li 20-30 feeb thaum nqus. Ncab yuav tsum hnov yooj yim dua txhua hnub. Tsis txhob "thawb" qhov ncab.
- Nres ncab tam sim yog tias cov leeg mob nce me ntsis lossis hom mob hloov pauv sai sai (piv txwv li los ntawm kev qoj ib ce mus rau qhov quav, lossis loog kis mus rau qhov qis qis).
- Xyuas kom koj sov koj lub nraub qaum ua ntej ncab. Cov nqaij txias tau nruj heev thiab tuaj yeem raug mob tau yooj yim.
Ntu 2 ntawm 2: Tau Txais Kev Pab Cuam Rau Sab Nraud Cov leeg
Kauj Ruam 1. Teem caij nrog kws kho mob
Yog tias so thiab daim ntawv thov tshuaj kho mob hauv tsev tsis cuam tshuam rau cov leeg nraub qaum ob peb lub lis piam, hu rau koj tus kws kho mob thiab teem sijhawm. Tus kws kho mob tuaj yeem tshuaj xyuas koj lub nraub qaum thiab ua X-ray yog tias koj xav tias qhov kev raug mob tsis yog los ntawm cov leeg nruj. Lwm qhov ua rau mob nraub qaum muaj xws li mob caj dab, mob txha nraub qaum, txhaws pob txha, ua rau cov hlab ntsha puas tsuaj, thiab cov pob txha herniated. Yog tias qhov mob hnyav txaus, tus kws kho mob yuav sau ntawv tshuaj muaj zog.
- X-ray kuaj feem ntau qhia qhov mob ntawm cov pob txha, xws li tus txha nqaj qaum thiab lub plab. MRI, CT, thiab kuaj mob ultrasound tuaj yeem pom cov nqaij mos mos xws li cov leeg, leeg, leeg, thiab qab haus huv.
- Koj tus kws kho mob yuav xaj kom kuaj ntshav yog tias koj xav tias koj mob nraub qaum yog mob rheumatoid lossis mob txha nraub qaum (osteomyelitis lossis meningitis).
- Koj tus kws kho mob yuav tsis yog tus kws kho mob tshwj xeeb, tab sis yog tus kws kho mob muaj peev xwm los txiav txim qhov ua rau mob nraub qaum.
Kauj Ruam 2. Mus ntsib kws kho mob chiropractor
Tus kws kho mob lub cev yog tus kws tshwj xeeb nraub qaum (tus txha caj qaum) thiab siv phau ntawv (lub cev) cov txheej txheem txhawm rau rov ua haujlwm qub rau cov pob qij txha thiab cov leeg ntawm nraub qaum. Tus kws kho mob lub cev tuaj yeem tshuaj xyuas tus nqaj qaum, ua X-ray kuaj, thiab tshuaj xyuas lub cev thaum sawv, zaum, thiab taug kev. Chiropractors siv ntau yam kev kho mob tsim los kho cov leeg nruj, xws li hluav taws xob txhawb cov leeg nqaij, kho ultrasound, thiab kho hluav taws xob. Yog tias kev raug mob cuam tshuam nrog pob qij txha ntawm tus txha nraub qaum, tus kws kho mob lub cev tuaj yeem siv kev hloov pauv txha nraub qaum txhawm rau tsim txoj haujlwm ib txwm muaj, txav mus los, thiab ua haujlwm ntawm cov pob qij txha.
- Rub lub nraub qaum thiab cov leeg nraub qaum nrog lub rooj ntxeev tau tuaj yeem pab daws qhov nraub qaum. Ntau tus kws kho mob lub ntsej muag muaj lub rooj ntxeev uas tig koj hla (nyab xeeb) thiab tso cai rau lub ntiajteb txawj nqus los zaws koj lub nraub qaum thiab ncab koj cov leeg nraub qaum.
- Thaum lub sijhawm teem nrog tus kws kho mob lub cev tuaj yeem qee zaum ua kom rov qab cov leeg nruj, nws feem ntau yuav siv 3-5 kev kho mob los tsim cov txiaj ntsig tseem ceeb. Nco ntsoov tias koj daim ntawv pov hwm mob nkeeg yuav tsis them tus nqi ntawm kev saib xyuas mob chiropractic.
Kauj Ruam 3. Sim rov zaws
Feem ntau cov kab mob nraub qaum tuaj yeem kho nrog cov ntaub so ntswg sib nqus vim nws txo cov leeg nqaij, txo qhov mob, txo qhov mob, thiab txhawb kev so. Teem sijhawm nrog tus kws kho mob zaws tso cai kom tau txais kev zaws tob tshaj plaws yam tsis muaj qhov ntsej muag. Koj yuav xav tau sijhawm ntau dua lossis ntev dua rau cov txiaj ntsig tseem ceeb yog li ua siab ntev thiab ua raws tus kws kho mob cov lus pom zoo.
- Xwb, nug tus phooj ywg, koom nrog, lossis tus txij nkawm los zaws koj cov leeg nraub qaum. Muaj ntau ntau cov vis dis aus qhia hauv is taws nem uas qhia cov hauv paus ntawm kev kho zaws, txawm hais tias lawv tsis yog qhov hloov pauv rau kev qhia paub tshaj lij.
- Yog tias koj tsis tuaj yeem tau txais lwm tus los zaws koj lub nraub qaum, peb pom zoo kom siv pob ntaus pob tesniv lossis cov menyuam ua npuas ncauj. Nyob ntawm qhov chaw ntawm lub nraub qaum, siv koj lub cev qhov hnyav kom dov pob ntaus pob tesniv thiab/lossis cov menyuam ua npuas ncauj kom txog thaum qhov mob ploj mus.
- Tsis txhob yob cov menyuam ua npuas ncauj ncaj qha rau sab nraub qaum. Qaij me ntsis thaum dov cov menyuam kom tiv thaiv qis rov qab hyperextension.
- Haus dej kom ntau tom qab zaws kom tshem tawm cov khoom ua mob thiab cov kua qaub hauv lub cev.
Kauj Ruam 4. Nug kom xa mus rau tus kws kho mob lub cev
Yog tias koj lub nraub qaum muaj ntau dua li ob peb lub hlis, nrhiav kev xa mus los ntawm koj tus kws kho mob rau kws kho mob lub cev kom rov zoo li qub. Tus kws kho mob lub cev tuaj yeem qhia koj qee qhov kev nthuav dav tshwj xeeb thiab txhawb kev tawm dag zog los pab kho mob nraub qaum. Tus kws kho mob tuaj yeem siv ua ke ntawm dumbbells, tshuab qoj ib ce, cov hlua khov kho, thiab ncaws pob kom ntxiv dag zog rau cov leeg nqaij. Rov qab txuas ntxiv (tsis zoo li zaum-zaum lossis tsoo) yog qhov feem ntau rov ua kom lub zog rov qab.
- Kev kho lub cev feem ntau ua tiav 2-3 zaug hauv ib lub lis piam rau 1-2 lub hlis kom tuaj yeem kov yeej cov leeg nraub qaum.
- Lwm yam kev tawm dag zog rov qab suav nrog rowing, ua luam dej, thiab zaum nrog qhov hnyav.
Lub tswv yim
- Poob qhov hnyav yog tias koj rog dhau. Qhov hnyav ntxiv tuaj yeem ua rau cov nqaij ntshiv rov qab, ua rau lawv muaj kev cuam tshuam zoo rau cov leeg nraub qaum.
- Txhawm rau tiv thaiv kev mob nraub qaum, tsim kom muaj kev sov so ua ntej koom nrog kev tawm dag zog lub cev.
- Txhawm rau tiv thaiv kev nraub qaum, nqa cov khoom hnyav los ntawm khoov koj lub hauv caug, ua kom koj nraub qaum ncaj thiab siv ob txhais ceg.
- Yog tias koj pom tias zaum ntawm lub rooj ntev zaum txhua hnub ntawm kev ua haujlwm tau pab txhawb kev rov qab, sim nug koj tus thawj coj rau lub rooj zaum ergonomic.
- Txiav luam yeeb kom txo tau txoj kev pheej hmoo mob nraub qaum. Kev haus luam yeeb yuav thaiv cov ntshav ntws thiab ua rau cov leeg tsis muaj oxygen thiab cov as -ham.
