Maumivu makali ya mgongo (back pain) na tiba yake

Ndahani said:
Exercise ni kweli zinasaidia sana. Lakini ni aina gani ya mazoezi yanayofaa ili kuondoa back pain?
Click to expand...

Exercise for Back Pain

By Paige Waehner, About.com Guide
Updated August 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

See More About:
As I write this article, I'm sitting at my desk with utterly perfect posture - body aligned, feet flat on the floor and abs engaged. Okay, I confess...the only reason I'm sitting so perfectly is because I'm writing about back pain and that always reminds me I should sit up straight. Find me ten minutes from now and I'll be sprawled out and hunched over as usual. Back pain has a number of causes, but one of the most common happens to be what I'm doing right now and, most likely, what you're doing as you read this article: Sitting. If you spend a lot of your time sitting, you probably have the same problem I do - frequent back pain. Since sitting isn't something we're going to stop doing (at least not completely), we have to look for other ways to manage this kind of chronic back pain and exercise is just one of them.
Back Pain Action Plan
Managing and preventing back pain isn't easy, but it can be done as long as you're willing to make some changes in how you live. Your first step is to determine what's causing your back pain and if you have a condition that needs special treatment. These resources can help educate you about common back problems:
  • Back Pain Overview. This article covers different category of back problems from genetic conditions to common back injuries.
  • Causes of Lower Back Pain. Our Orthopedics Guide provides detailed information about the various causes of back pain.
  • Lower Back Pain. This comprehensive guide covers everything you ever wanted to know about lower back pain.
If you and your doctor have determined that your back pain is caused by lifestyle habits, read through the following common causes of lower back pain to see where you could make some changes. The included action plans will give you some ideas for how to manage and prevent lower back pain.
Sitting too much

How do you feel after you've been sitting for a long time? Do you feel stiff or sore? Does your back feel tight? What about that tension in your neck and shoulders? I'm a firm believer that sitting for long periods of time is one reason so many of us are in pain. You don't have to stop sitting completely, but there are ways to minimize the damage.
Action Plan. The following ideas will help you move a bit more as well as find ways to sit more comfortably. Choose at least one of them to try on a daily basis:
  1. Take short breaks. Set an alarm on your computer, PDA, etc. to go off every 30 minutes. Take at least one minute to stand, stretch, walk or change positions.
  2. Stand while you work. What tasks could you do while standing? Some ideas: talking on the phone, reading your mail, working on the computer (if you can raise your monitor) goofing off, etc. Choose just one on your list and make a new rule that you'll only do it while standing.
  3. Sit on an exercise ball or cushion. If you can get away with it, try sitting on an exercise ball for a few minutes several times throughout the day (all day may be a bit much on your lower back). You can roll around on it while sitting to help stretch the back and you'll be forced to avoid slumping to stay on the ball. If that's not an option, try a cushion like the one offered at Sissel, which promotes good posture.
What other ideas could you come up with to sit less throughout the day? Make your own list and choose one to work on each day until it becomes a habit.

Bad Posture and Tight Muscles
Bad posture is another big contributor to back pain. If you're like me, you start your day with good posture but gradually end up slumping, sprawling or hunching when your body gets tired. Monitoring posture can turn into a full-time job, but there are some simple ways to make small changes in your body position.

Continue Reading: Causes and Solutions for Lower Back Pain

Source: Exercise for Back Pain
 
What about the Neck pain please?
Cause, which postures to encourage and discourage?
cure or relief
medicine/ treatment?
 
back-pain-desk-chair240wy031710.jpg

By Stephanie Tweito Jacob
Be it tension from working at a computer all day or a stiff feeling when you get up in the morning, almost 96 percent of us experience back pain at some point in our lives, according to Reza Ghorbani, M.D., a board-certified interventional pain management specialist and president and medical director for the Advanced Pain Medicine Institute in the greater Washington, D.C., area.

But diagnosing what your back pain means can be difficult. The back is loaded with nerves, bones, discs, muscles, ligaments, tendons and joints, making it complex and sensitive to pain, he says.
AOL Health asked Ghorbani to explain what different kinds of back pain really mean and when you should see your doctor.
When to See a Doctor
Your first defense against back pain should be over-the-counter medications (pain relievers and anti-inflammatory tablets, creams or patches) and some physical therapy, says Ghorbani.

This can even resolve a herniated disc within a month, without having injections or surgery, he says.
If, however, your pain doesn't go away within a month, gets worse or prohibits you from going to work or maintaining most of your daily activities, or if you develop numbness or weakness in your legs, then you should see your doctor right away. He or she will examine you and may prescribe medication or order an MRI or X-ray to further determine what course of treatment should be taken.

And remember, back pain is preventable. Maintaining a healthy weight, exercising and not smoking can all help keep your back in good shape.

Muscle Strain
Dull, aching pain usually signals muscle strain, which is one of the most common causes of back pain, says Ghorbani. It can occur anywhere you have a muscle, which means the neck and upper and lower back are all at risk. Twisting the neck or torso, lifting something, exercising without stretching properly first or working behind a desk or computer are frequent causes of strained or pulled muscles in the back and neck, says Ghorbani.

Degenerative Disc Disease
Dull, aching pain could also signal degenerative disc disease if you're over 30 years of age. As we age, the discs between the vertebrae in our spine naturally start to shrink, placing more pressure on the spine. While not everyone will develop symptoms (genetics can play a role in whether you will), that increased stress can mean dull, aching pain on a daily basis, at the end of the day for some. And, depending on how worn the disc is, the pain can turn from dull and achy to sharp, shooting and burning if the disc tears or becomes herniated. DDD commonly occurs in the low back, but it can affect the upper back or neck, too.

Herniated Disc
A sharp, burning pain is often a sign of a herniated disc. Intense pressure on the discs between the vertebrae can cause them to rupture or herniate. Herniated discs often occur in the lower part of the back and tend to be accompanied by a stinging sensation that travels from the low back to the buttocks, says Ghorbani. Pain from herniation in the upper part of the spine can coincide with discomfort in the front of the thigh, while neck herniation often means headache pain or a burning sensation down the shoulders and arms, too.

Sciatica
A sharp, shooting pain indicates a nerve is being affected, says Ghorbani. The most common cause of sciatica pain is a herniated disc in the low back pressing into the sciatic nerve, causing pain to shoot from the lower back to your buttock and all the way down to your toes. If pain is projecting from the neck to the shoulders, elbows and fingers, you may have a herniated disc in your neck (the term sciatica does not apply to the neck). If you develop numbness or weakness in your legs, see your doctor right away. It could be a sign of nerve damage, says Ghorbani.

Facet Joint Disease
Facet joint disease is a common cause of low back pain, says Ghorbani, although the upper and middle spine is not exempt. When the facet joints between each vertebra in the spine degenerate -- either from arthritis or age -- the joints can become inflamed and painful. The dull, achy symptoms tend to be concentrated in one area (not shooting down a leg), and spasms can occur as an attempt to stabilize the back. Standing or moving around can ease the pain associated with facet joint disease, while sitting or resting for too long can make it worse. If getting out of bed in the morning is difficult because of a stiff back, facet joint disease may be to blame, says Ghorbani.

Failed Back Syndrome
Between 15 and 40 percent of people who have had back surgery have failed back syndrome, a condition that leaves you in either more or the same amount of pain as you were in prior to surgery, says Ghorbani. The pain is usually constant.

You don't have to stand up, walk or twist. It comes from a malfunction of your nerves, he says.

Symptoms can be a dull, achy pain that radiates into the hips, buttocks and thighs or sharp stabs of pain in the back and legs.

Spinal Stenosis
Stenosis is a narrowing of one or more areas in the spinal canal, which causes pressure on the spinal cord or nerves. It's often a condition that follows other back disorders such as herniated disc, arthritis or degenerative disc disease, says Ghorbani, and it can cause cramping, pain and numbness in the legs, back, neck, arms or shoulders; a loss of feeling in the extremities and sometimes problems with bladder or bowel function. The symptoms tend to get worse with walking or with activities and somewhat better with rest. If you develop numbness or weakness in your legs, see your doctor right away.
More on Back Pain:
Treatment Choices
Who Develops Back Pain

Source: Diagnosing Your Back Pain
 
Hello wana JF
Mwenzenu nina tatizo amabalo sasa linatimiza mwaka wa pili, tatizo lenyewe ni maumivu ya mgongo na lipo kama lifuatavyo:-

Mgongo wangu unauma sana sehemu ya katikati na shingoni, wakati mwingine ni column nzima ya uti wa mgongo, hii hutokea wakati nimekaa kwa muda chini. Kazi yangu inanilazimu kukaa chini kwa zaidi ya masaa 10 kwa siku, lakini baada ya nusu saa tu ya kukaa chini mgongo huanza kuuma na wakati mwingine shingo hasa ninapotumia computer.

Nimefanyishwa mazoezi mbalimbali ambayo yalinipa nafuu tu, nimejaribu dawa za kichina na mitishamba bila mafanikio, nimejaribu kubadili kiti cha ofisini na mikao mbalimbali bila mafanikio. Na sasa utendaji wangu wa kazi upo hatarini sana.

Sasa wana-JF naomba mnipe msaada, either ni nani nikamwone au nini nifanye kupambana na tatizo hili. Najua hapa jamvini haliharibiki jambo.

Nawakilisha
 
Pole sana mkuu, cha kwanza sijajua kama ulishawahi kupata ajali yeyote either ya gari au kuanguka. Pia sijajua kama wewe ni mnene sana au mwembamba. Wakati mwingine uzito uchangia sana. Cha kufanya Nenda MOI pale Muhimbili moja kwa moja waone wataalamu wa mifupa wakufanyie kipimo cha TScan ili kuonda kama kuna mifupa imelika au ute umepungua kwenye uti wa mgongo. Wakigundu hivyo kuna dawa za kuongeza ute na pia kuongeza calcium kwenye mifupa.

Pia Pale Samora Dar es Salaam kuna jengo liitwa, PPF House, pale ground floor kuna campuni inatwa House of Health, wanatoa dawa nzuri sana za kuimarisha mifupa, hasa wanaosumbuliwa na miguu na migongo na unapona kabisa. Pia pale Sinza katikati ya kituo cha Remi na Mori pana clinic inaitwa ALT inatoa tiba za water therapy, ni nzuri sana pia kajaribu pale.
 
Mkombozi said:
Pole sana mkuu, cha kwanza sijajua kama ulishawahi kupata ajali yeyote either ya gari au kuanguka. Pia sijajua kama wewe ni mnene sana au mwembamba. Wakati mwingine uzito uchangia sana. Cha kufanya Nenda MOI pale Muhimbili moja kwa moja waone wataalamu wa mifupa wakufanyie kipimo cha TScan ili kuonda kama kuna mifupa imelika au ute umepungua kwenye uti wa mgongo. Wakigundu hivyo kuna dawa za kuongeza ute na pia kuongeza calcium kwenye mifupa. Pia Pale Samora Dar es Salaam kuna jengo liitwa, PPF House, pale ground floor kuna campuni inatwa House of Health, wanatoa dawa nzuri sana za kuimarisha mifupa, hasa wanaosumbuliwa na miguu na migongo na unapona kabisa. Pia pale Sinza katikati ya kituo cha Remi na Mori pana clinic inaitwa ALT inatoa tiba za water therapy, ni nzuri sana pia kajaribu pale.
Click to expand...

Asante sana Mkombozi, sijawahi kupata ajali yeyote labda michezo ya utotoni, pia mimi si mnene kabisa, kijana mwenye umbo la kawaida na uzito wangu ni 71kg na umri wangu ni Early 30's, Tatizo hili lilianza mara baada ya kuajiriwa na kazi za ofisini zaidi. Hata hivyo nitajitahidi kupitia sehemu hizo ingawa kwa kipindi hiki nipo Morogoro. Asante mkuu!
 
Pole sana njaaa:mimi nadhani ushauri uliotolewa hapo juu ni mzuri zaidi,kikubwa ni kwenda sehemu hizo zote ambazo umetajiwa na nina amini utapona.mungu akubariki,wasalimie mji kasoro bahari kwa afande sele.
 
Asante sulphadoxine, natarajia kurudi huko bandari ya salama wiki hii mwishoni, nitatembelea sehemu hizo
 
Heri ya mwaka mpya wana JF wote!

Nasumbuliwa sana na maumivu ya mgongo sehemu ya kati kati, chini kidogo ya mabega kwenye uti wa mgongo. Maumivu hayo ambayo yameanza jana asubuhi nikiwa bado kitandani sijaamka. Karibu kila siku huwa nina tabia ya kuamka asubuhi kwenda kufanya mazoezi ya jogging na nikimaliza huwa nafanya streching ya viungo hapa na pale.

Naombeni ushauri wakuu ili nipate tiba ya kuponya haya maumivu kwani nikijaribu kulala kila style mgongo unaniuma sana!
 
Brooklyn said:
Heri ya mwaka mpya wana JF wote!

Nasumbuliwa sana na maumivu ya mgongo sehemu ya kati kati, chini kidogo ya mabega kwenye uti wa mgongo. Maumivu hayo ambayo yameanza jana asubuhi nikiwa bado kitandani sijaamka. Karibu kila siku huwa nina tabia ya kuamka asubuhi kwenda kufanya mazoezi ya jogging na nikimaliza huwa nafanya streching ya viungo hapa na pale.

Naombeni ushauri wakuu ili nipate tiba ya kuponya haya maumivu kwani nikijaribu kulala kila style mgongo unaniuma sana!
Click to expand...
Mkuu,

Itakubidi usilale kitandani sasa.

La kufanya, tandika mkeka, jamvi sakafuni na ulale hapo. Kwa vile umezoea godoro, pengine godoro nene, pana basi utajiona kuwa unaonewa!

Lakini kama bado unataka "luxury" yako, basi tandika, au tumia very thin godoro sakafuni na ulale hapo. Baada ya siku tatu mkuu, natumai utajisikia umepata nafuu.

Kama wewe ni mbeba boksi ni dalili kuwa zimeanza kupiga hodi mwilini kwako.

Upunguze kasi!!!

Vyenginevo umuone dakatari kwa ushauri na pengine vipimo.
 
Kabla hujaanza kufanya mazoezi makali hata jogging, jiwekee utaratibu wa kuanza na mazoezi madogo madogo ya kunyoosha viungo. Mengineyo ukizingatia ushauri wa Nonda utapata nafuu natumai, pia nenda hospitali kucheki kitaalamu zaidi.

Ugua Pole mkuu..
 
Unaweza ukatumia dawa kidogo za kutoa maumivu, lakini kama ukiona persistance basi mwone dakitari maana maumivu ya mgongo na spinal cord hayahitaji kufanyiwa mzaha. ita might be Urinary diseases or Nerulogical symptoms;
 
You must log in or register to reply here.

Similar Discussions

Back
Top Bottom
Forums
New posts
Post thread
Back