Te Aratohu Whakamutunga ki te Mārama me te Whakahaere i te Mamae Tuara

Ki te pānui koe i tēnei, he nui te tūponotanga kei te mōhio koe ki te mamae ohorere, te ngongo, te mamae rānei o te tuara. Ehara koe i te mōhio. He nui te tokomaha o te tangata, 8 mai i te 10, ka wheako i tēnei i tētahi wā i roto i ō rātou orokohanga, ka waiho tēnei hei tetahi o ngā tino take ka toro atu ai ngā tangata ki te tākuta, ki te ngaro mahi rānei puta noa i te ao pūtake.

Ka mārama mātou ki te raruraru me te whakararuraru o tēnei. I tētahi rā kei te hiki koe i ngā hokonga, kei te takaro koe ki āu tamariki, kei te piko noa koe ki te here i āu hu, ā, i te rā e whai ake nei kua takahia koe e te mamae ka taea te rere mai i te mamae ngohengohe, mau tonu, ki te mamae whakaraerae, tino mamae rānei. Ka taea e tēnei te pā ki āu mahi, āu mahi whakangāhau, me te kounga katoa o te ora.

Engari koinei te rongo pai: ko te nuinga o ngā take ehara i te mea tino kino, ka taea te whakahaere pai. Ko tēnei aratohu matawhānui kei konei hei ārahi i a koe ki ngā mea katoa e hiahia ana koe kia mōhio ai koe mō te mamae tuara. Ka āwhina mātou ki te tautuhi i āu tohu, ki te mārama ki ngā take ka puta, ki te tūhura i ngā rongoā whai hua ki te kāinga, ki te ako mō ngā rongoā ngaiotanga, me te tautuhi i ngā tohu whakatūpato nui e kī ana me kite koe i te tākuta.

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He aha te Momo Mamae Tuara E Pā Ana Ki A Koe?

Kia kitea ai te ara tika ki te whakaora, he pai ki te mārama tuatahi ki te reo o te mamae tuara. Ka whakarōpūhia e ngā tākuta i runga i te roa o te wā, te mamae, me te wāhi.

Roa o te Wā: Kua Ngaro Tēnei?

• Mamae Tuara Tino: Ko tēnei te mamae ka puta ohorere, ka roa te roa mai i ētahi ra ki ētahi wiki. He maha tonu te hua o te wharanga motuhake, te kaupapa rānei, pēnei i te hiki i tētahi mea taumaha rawa, me te nekehanga ohorere. Ko te rongo pai ko te nuinga o ngā take o te mamae tuara tino ka whakaora i a ia ano me te tiaki i a koe ano.
• Mamae Tuara Kōmā: Ki te roa te mamae mai i te 4 ki te 12 wiki, ka taka ki tēnei kātene. I tēnei wāhanga, he pai ki te whakapā atu ki tētahi tohunga hauora ki te kore koe i pera i te tuatahi, i te mea ka hiahiatia tētahi huarahi tino tika.
• Mamae Tuara Mau tonu: Ko te mamae e mau tonu ana mo te 12 wiki, neke atu rānei ka kiia he mau tonu. Ko te mamae tuara mau tonu ka nui ake te raruraru, ā, ka hiahiatia pea tētahi mahere whakahaere matawhānui. Ehara i te mea kei te mau koe ki a ia mō ake tonu atu, engari he nui te tikanga kua tae te wā ki te mahi tahi tata ki tētahi tira hauora ki te kimi rongoā mau tonu.

Te Mana: Kia Pēhea te Āhua O Te Mamae?

Ko āu tohu mamae tuara ka taea te hoatu tohu nui mō te take i raro iho. Ka whakaahuahia e te tangata tōna mamae hei:

• Te mamae ngohengohe, mau tonu o te uaua.
• Te mamae tino, te haere, te werohanga rānei.
• Te wera, te ngatete rānei.
• Te mamae e horapa ana, e rere ana rānei ki raro i tētahi, e rua rānei o ngā waewae (he tohu tawhito o te sciatica).
• Te pakeke me te iti o te nekehanga.
• Te ngongo, te ngoikore rānei o ngā waewae, o ngā waewae rānei.

Wāhi: Kei hea Te Mamae?

Ahakoa ka taea e koe te mamae ki hea i tō tuara, mai i te kaki ki te hiku, ko te wāhi tino noa ko te tuara o raro.

• Mamae Tuara o Runga me te Waenganui: He iti ake te mamae i tēnei wāhanga nā te mea ka kaha ake te tuara o te pūhaka. Ka taea te puta mai i te riri o te uaua, te raru rānei o ngā hononga.
• Mamae Tuara o Raro: Ko te tuara o te pūhaka ka mau i te taumaha o tō tinana, ā, he tino ngāwari te neke, ka waiho tēnei hei wāhi tino ngāwari ki te wharanga me te kakahu. Ko te nuinga o ngā amuamu ko te mamae tuara o raro.

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Ngā Take Tino Noa O Te Mamae Tuara

Na, he aha te tino puta i tō tuara hei raru ai tēnei? He rerekē ngā take o te mamae tuara, engari ka taka ki roto ki ngā kātene nui e rua: ngā raruraru miihini me ngā raruraru hauora i raro iho.

Ngā Raruraru Miihini me te Hanganga

Ko ēnei te tino tino raruraru. Kei te pā ki te mahi tahi o ngā wāhanga o tō tuara—te tuara, ngā uaua, ngā diski, me ngā uaua.

• Te Riri Uaua, Te Rū Rānei: Koinei te nama kotahi o te mamae tuara tino. Ka taea te puta mai i tētahi kaupapa kotahi o te hiki he, nō te wā roa rānei o te taumaha. Ko te riri uaua tuara ka puta ka mate te muka uaua, ka pakaru rānei.
• Ngā Diski Pupū, Ngā Diski Rū Rānei: I waenganui i ō vertebrae, he papa ngohengohe, rite ki te kāreti, ka karangatia ko ngā diski. Ko te diski rū (i ētahi wā ka kiia ko te diski whakahekeheke, pakaru rānei) ka puta ka pū te pokapū ngohengohe i roto i te pakaru o te waho pakari pūtake. Ka taea e tēnei te pēhi i ngā uaua tata, ka puta he mamae tino, he horapa, ka karangatia ko te sciatica.
• Te Ārairitanga me te Pukapuka Tuara: Ka taea e te Osteoarthritis te pā ki ngā hononga i tō tuara o raro. I ētahi wā, ka puta te Ārairitanga ki te pukapuka tuara, tētahi āhua ka āwhiwhiwhiwhi te wāhi huri noa i te iwi tuara, ka pēhi i te iwi tuara me ngā uaua.
• Te Osteoporosis: Ka me te ngongo ngongo o ngā wheua, ka pakarukaru, ka mate ai ngā vertebrae ki te pakaru o te pēhanga mamae.

Ngā Āhuatanga Riri me Ētahi Atu Raru Hauora

He iti ake, ko te mamae tuara ka taea te tohu o te mate pūnaha, te raru rānei i ētahi atu wāhi o te tinana.

• Ankylosing Spondylitis: Tētahi momo Ārairitanga ka taea te puta hei hono ngā vertebrae i tō tuara i te wā.
• Mamae Hōrapa: I ētahi wā, ko te mamae ka wheako koe i tō tuara ka puta mai i te raru i ētahi atu wāhi, pēnei i te kowhatu whatukuhu, te endometriosis, te pakarutanga o te aorta puku rānei.

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Kei te Raruraru Koe? Ngā Take Matua o te Mamae Tuara

Ko ētahi āhuatanga ka taea te whakapiki i tō tūponotanga ki te whai raru tuara. Ahakoa kāore e taea e koe te whakarereke i ētahi o ēnei (pēnei i tō pakeke), he maha kei roto i āu mana.

• Pakeke: Ka nui ake te mamae o te tuara i te pakeke, ka timata noa i te 30, 40 rānei.
• Te Kore o te Whakangungu: Ko ngā uaua ngoikore, kāore e whakamahia i tō tuara me te puku kaore e tautoko tika i tō tuara, ka nui ake te tūponotanga ki te riri uaua tuara.
• Te Taumaha Nui: Ko te kawe i ngā pauna taapiri, otirā huri noa i te pokapū o tō tinana, ka whakapiki i te taumaha ki tō tuara, ā, ko tētahi tino take nui o te mamae tuara o raro.
• Te Hiki He: Ko te whakamahi i tō tuara hei utu mō ō waewae ki te hiki i ngā mea taumaha he tohutao tawhito mō te wharanga.
• Te Paipa: Ahakoa ka whakapono koe, ka taea e te paipa te āwhina ki ngā raru tuara. Ka whakaiti i te rere o te toto ki te tuara, ka āwhina i te tuku matūkai ki ngā diski, ā, ka puhoi te whakaora pūtake.
• Ngā Āhuatanga Hinengaro: Ko ngā tangata e ngāwari ana ki te pouri me te manawapa ka nui ake te tūponotanga o te mamae tuara. Ka taea e te taumaha te puta he uaua uaua, ka nui ake te raru.

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Te Kimihanga whakaora: Ngā Rongoā Kāinga me te Tiaki i a Koe

Mō te nuinga o ngā whekau o te mamae tuara tino, kei te taha tonu te whakaora whai hua ki te kāinga. Ko te whainga o te tiaki i a koe ano ko te whakaiti i te mamae, te whakapai ake i te mahi, me te whakahoki i a koe ki tō kaha. Koinei te mea e mahi ana.

1. Kia Neke tonu (Ngāwari!)

I ngā tau ki muri, ko te tohutohu paerewa ko te takoto roa ki te moenga. Kua mārama tātou ko tēnei tētahi o ngā mea kino rawa e taea e koe. Ka taea e te tino takoto te meinga kia pakeke me te ngoikore ngā uaua, ka puhoi ake te whakaora. Ahakoa me karo koe i te mahi taumaha e kino ai tō mamae, ko te nekehanga ngāwari pēnei i te hikoi ko tētahi o ngā huarahi pai ki te kimi whakaora mamae tuara.

2. Whakamahia te Wera me te Huka

Ka taea e te wera me te huka te mahi tino pai. * Huka: Mō ngā haora 24-48 tuatahi i muri i te wharanga, whakamahia te putea huka mō 20 meneti i te wā, maha ngā wā i te rā. Ka āwhina tēnei ki te whakaiti i te mumura, ā, he pānga ngongo tōna. * Wera: I muri i ngā haora 48 tuatahi, ko te huri ki te takahuri wera, ki te pati wera rānei ka āwhina ki te whakangāwari i ngā uaua pakeke me te whakapai ake i te rere o te toto.

3. Whakamātauhia ngā Rongoā Whakaora Mamae Ka taea te Hoko (OTC)

Ko ngā rongoā whakaiti mumura kore-steroidal (NSAIDs) pēnei i te ibuprofen (Advil, Motrin) me te naproxen sodium (Aleve) ka taea te tino whai hua ki te whakaiti i te mamae me te mumura. Ko te acetaminophen (Tylenol) he kōwhiringa kē e aro ana ki te mamae. Kia mārama tonu ki te whakamahi, ā, tirohia tō tākuta, tō kaikoiri rānei ki te whai koe i ētahi atu raru hauora, ki te inu rānei i ētahi atu rongoā.

4. Ngā Whakaro ngāwari me ngā Whakangungu

Ka taea e ngā nekehanga ngāwari te whakarato i te whakaora mamae tuara nui mā te whakangāwari i ngā uaua pakeke me te whakapai ake i te ngāwari. Ko ētahi o ngā whakangungu mō te mamae tuara pai ko ngā mea ngāwari ka taea e koe ki te papa:

• Whakaro Knee-ki-Tukapū: Takoto ki tō tuara me te piko o ngā turi. Hihiri te kukume i tētahi turi ki tō tukapū, kia mau mō 20-30 hēkona. Hoki atu ki tērā taha.
• Whakaro Ngeru-Kao: Ka timata ki ō ringaringa me ō turi. Ka inhale koe, whakaheke i tō puku me te titiro whakarunga (Kao). Ka exhale koe, hurihia tō tuara me te kukume i tō kauae (Ngeru).
• Hikoi me te Kauhoe: Koinei ngā momo hākinakina aerobic tino pai, kaore e tino pā ki te tuara, ka kaha ai te tinana katoa.

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Kāore Te Tiaki i a Koe E Pū: Ngā Rongoā Hauora Ngaiotanga

Ki te tino mamae tō mamae, ki te mau tonu rānei mo te neke atu i te rua wiki, kua tae te wā ki te kimi awhina ngaiotanga. Ka taea e te tākuta te hoatu he mahere rongoā mamae tuara matatau, he mea whakatika ki a koe.

• Whakaora Tinana: Koinei te turanga o te tiaki ngaiotanga mō te mamae tuara mau tonu me ngā wā tino mamae kaore e tere whakaora. Ka ārahi koe i tētahi tohunga whakaora tinana mā ētahi whakangungu mō te mamae tuara motuhake i hangaia hei whakapakari i tō pokapū, hei whakapai ake i te ngāwari me te tūnga, ā, ka ako koe ki te neke haumaru.
• Ngā Rongoā: Ki te kāore ngā kōwhiringa OTC e mahi, ka taea e tō tākuta te whakahau i ētahi NSAIDs kaha ake, ngā whakangāwari uaua hei whakaiti i ngā kōpura, me ētahi atu momo rongoā mamae.
• Te Tiu: Mō te mamae i puta mai i te mumura o te uaua (pēnei i te diski rū), ka taea e tētahi tiiu steroid epidural te hoatu rongoā whakaiti mumura kaha ki te wāhi o te raru, ka hoatu he whakaora tino pai mō te wā poto ki te waenganui.
• Ngā Rongoā Whakamutunga: He maha ngā tangata ka kitea te angitu ki ngā huarahi rereke. Ko te whakatikatika chiropractor, te acupuncture, me te rongoā mirimiri ko ngā rongoā katoa kua tautuhia ka taea te āwhina ki te whakahaere tohu pūtake.
• Te Operara: He mea nui kia mōhio ko te operara he kōwhiringa tuatahi, ā, ka rahuitia mō ngā take motuhake, pēnei i te pakaru o te uaua i te pukapuka tuara, te diski rū rānei kāore i rongo ki te rongoā atawhai nui.

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Ko Te Aukati Te Rongoā Pai: Me Pēhea Te Kia Hauora Tō Tuara

Ko te huarahi pai ki te whakatika i te mamae tuara ko te karo i a ia i te tuatahi. Ko te whakauru i ēnei tikanga ki tō ao o ia rā ko te rautaki tino whai hua mō te aukati mamae tuara.

• Whakangungu Auau: Ko te huinga o te mahi aerobic ngāwari (hikoi, kauhoe) me ngā whakangungu whakapakari pokapū (papa, piriti) ka kaha ai ngā uaua tuara, ka tautoko hoki.
• Kia Mau ki Tētahi Taumaha Hauora: Ko te ngaro o ētahi pauna taapiri ka tino whakaiti i te taumaha ki tō tuara.
• Kia Mau ki Tētahi Tūnga Pai:
  • Noho Mā: Kōwhiri i tētahi tūru me te tautoko pūhaka pai. Kia mau ō waewae ki te papa, ā, kia 90 nga tohu te koki o ō turi me ō hope. Whakatika me te whakaro i ngā 30 meneti katoa.
  • Tū Mā: Kia mau te taumaha ki tō tinana. Kia karo te noho kōpūpū mā te pupuri i ō pakihiwi ki muri, me tō māhunga kia rite.
  • Hiki Mā: Kia mahi āu waewae! Piko i ō turi, ehara i tō hope. Kia mau te mea ki tata ki tō tinana, kia karo i te huri i te wa e hiki ana.
• Kia mutu te Paipa: Ko te tiaki i tō tuara tetahi atu take pai ki te mutu. Ko te rere pai ake ka tuku ngā matūkai nui ki ngā diski tuara, ka noho haere tonu kia roa.

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Ngā Whero Whero: Ahea Kite ai i Tētahi Tākuta Mō Te Mamae Tuara

Ahakoa ko te nuinga o te mamae tuara ehara i te mea tino nui, ko ētahi tohu mamae tuara ka taea te tohu i tētahi raru nui ake. Ko te mārama ahea kite ai i tētahi tākuta mō te mamae tuara he mea nui.

Waea atu ki Tō Tākuta Mena:

• Ka roa tō mamae i te rua wiki.
• He tino mamae, ā, kāore e pai haere ki te okiokinga me te tiaki i a koe ano.
• Ka horapa te mamae ki raro i tētahi, e rua rānei o ō waewae, otirā ki raro i te turi.
• Ka puta he ngoikore, he ngongo rānei, he pānga "pini me te ngira" rānei i ō waewae.
• Ka puta mai me te ngaronga taumaha kaore i whakamāramatia.

Rapua te Tiaki Tonu/Tino Mena:

• Ko te mamae he hua o te hinganga nui, he aitua motoka, he pakarutanga tika ki tō tuara.
• Ka puta mai me te kirika.
• Ka puta mai he raru hou, he kino rānei ki te whakahaere kopere, ki te mimi rānei (kore mana, uaua ki te mimi). Ko tēnei te tohu o tētahi āhua onge engari nui, ko te cauda equina syndrome, e hiahiatia ana he tiaki hauora tere pūtake.

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Tō Huarahi Ki Te Poutama

Ka taea te mamae tuara te tino kaha, engari tata tonu he āhuatanga ka taea te whakahaere, ā, he wā poto noa iho. Ko te mārama ki te rereketanga o te mamae tino me te mamae mau tonu, te tautuhi i ngā take ka puta, me te tono tonu i te tiaki whai hua ko āu taputapu tino kaha. Ko te noho kaha, te aro ki te aukati mamae tuara mā te whakangungu me te tūnga pai, me te mārama ahea kimi awhina ngaiotanga ka waiho koe hei kaihautū.

Kaua e waiho te mamae hei kaitautoko i tō ora. Hangaia tētahi hikoi iti, pai i tēnei rā. Tērā pea he hikoi 10 meneti, ko te whakamātau i tētahi whakaro ngāwari, ko te whakatika i tō tūru tari, ko te waea atu rānei ki tō tākuta kua roa nei e takoto ana. Ka mihi tō tuara ki a koe.