When sciatica or other radiating nerve pain presents, can learning to distinguish between nerve pain and different types of pain help individuals recognize when spinal nerve roots are irritated or compressed or more serious problems that require medical attention?
Spinal Nerve Roots and Dermatomes
Spinal conditions such as herniated discs and stenosis can lead to radiating pain that travels down one arm or leg. Other symptoms include weakness, numbness, and/or shooting or burning electrical sensations. The medical term for pinched nerve symptoms is radiculopathy (National Institutes of Health: National Institute of Neurological Disorders and Stroke. 2020). Dermatomes could contribute to irritation in the spinal cord, where the nerve roots cause symptoms in the back and limbs.
anatomy
The spinal cord has 31 segments.
Each segment has nerve roots on the right and left that supply motor and sensory functions to the limbs.
The anterior and posterior communicating branches combine to form the spinal nerves that exit the vertebral canal.
The 31 spine segments result in 31 spinal nerves.
Each one transmits sensory nerve input from a specific skin region on that side and area of the body.
These regions are called dermatomes.
Except for the first cervical spinal nerve, dermatomes exist for each spinal nerve.
The spinal nerves and their associated dermatomes form a network all over the body.
Dermatomes Purpose
Dermatomes are the body/skin areas with sensory input assigned to individual spinal nerves. Each nerve root has an associated dermatome, and various branches supply each dermatome off that single nerve root. Dermatomes are pathways through which sensational information in the skin transmits signals to and from the central nervous system. Sensations that are physically felt, like pressure and temperature, get transmitted to the central nervous system. When a spinal nerve root becomes compressed or irritated, usually because it comes into contact with another structure, it results in radiculopathy. (National Institutes of Health: National Institute of Neurological Disorders and Stroke. 2020).
Radikulopathy
Radiculopathy describes symptoms caused by a pinched nerve along the spine. Symptoms and sensations depend on where the nerve is pinched and the extent of the compression.
Makaanka
This is a syndrome of pain and/or sensorimotor deficiencies when nerve roots in the neck are compressed.
It often presents with pain that goes down one arm.
Individuals may also experience electrical sensations like pins and needles, shocks, and burning sensations, as well as motor symptoms like weakness and numbness.
Lumbar
This radiculopathy results from compression, inflammation, or injury to a spinal nerve in the lower back.
Sensations of pain, numbness, tingling, electrical or burning sensations, and motor symptoms like weakness traveling down one leg are common.
Cilad-
Part of a radiculopathy physical examination is testing the dermatomes for sensation. The practitioner will use specific manual tests to determine the spinal level from which the symptoms originate. Manual exams are often accompanied by diagnostic imaging tests like MRI, which can show abnormalities in the spinal nerve root. A complete physical examination will determine if the spinal nerve root is the source of the symptoms.
Daawaynta Sababaha Qarsoon
Many back disorders can be treated with conservative therapies to provide effective pain relief. For a herniated disk, for example, individuals may be recommended to rest and take a nonsteroidal anti-inflammatory medication. Acupuncture, physical therapy, chiropractic, non-surgical traction, or decompression therapies may also be prescribed. For severe pain, individuals may be offered an epidural steroid injection that can provide pain relief by reducing inflammation. (American Academy of Orthopaedic Surgeons: OrthoInfo. 2022) For spinal stenosis, a provider may first focus on physical therapy to improve overall fitness, strengthen the abdominals and back muscles, and preserve motion in the spine. Pain-relieving medications, including NSAIDs and corticosteroid injections, can reduce inflammation and relieve pain. (American College of Rheumatology. 2023) Physical therapists provide various therapies to decrease symptoms, including manual and mechanical decompression and traction. Surgery may be recommended for cases of radiculopathy that don’t respond to conservative treatments.
Injury Medical Chiropractic and Functional Medicine Clinic care plans and clinical services are specialized and focused on injuries and the complete recovery process. Our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. We focus on restoring normal body functions after trauma and soft tissue injuries using Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility, and mobility Fitness Training, and Rehabilitation Systems for all ages. If the individual requires other treatment, they will be referred to a clinic or physician best suited for their condition. Dr. Jimenez has teamed with the top surgeons, clinical specialists, medical researchers, therapists, trainers, and premiere rehabilitation providers to bring El Paso, the top clinical treatments, to our community.
Reclaim Your Mobility: Chiropractic Care For Sciatica Recovery
For individuals who suffer from migraine headaches, can incorporating physical therapy help decrease pain, improve mobility, and manage future attacks?
Migraine Physical Therapy
Cervicogenic migraine headaches can cause pain, limited motion, or confusing symptoms like dizziness or nausea. They may originate from the neck or cervical spine and be called cervicogenic headaches. A chiropractic physical therapy team can assess the spine and offer treatments that help improve mobility and decrease pain. Individuals may benefit from working with a migraine physical therapy team to perform treatments for specific conditions, quickly and safely relieving pain and returning to their previous level of activity.
Cervical Spine Anatomy
The neck is comprised of seven stacked cervical vertebrae. The cervical vertebrae protect the spinal cord and allow the neck to move through:
Flexion
Kordhinta
Socdaalka
Laabashada dhinaca
The upper cervical vertebrae help support the skull. There are joints on either side of the cervical level. One connects to the back of the skull and allows motion. This suboccipital area is home to several muscles that support and move the head, with nerves that travel from the neck through the suboccipital area into the head. The nerves and muscles in this area may be a source of neck pain and/or headaches.
Calaamadaha
Sudden motions can trigger symptoms of cervicogenic migraine, or they may come on during sustained neck postures. (Page P. 2011) The symptoms are often dull and non-throbbing and may last several hours to days. Symptoms of cervicogenic migraine headache may include:
Pain on both sides of the back of the head.
Pain in the back of the head that radiates to one shoulder.
Pain on one side of the upper neck that radiates to the temple, forehead, or eye.
Pain in one side of the face or cheek.
Reduced range of motion in the neck.
Dareenka iftiinka ama codka
Lalabbo
Dawakhaad ama vertigo
Cilad-
Tools a physician may use may include:
Raajo
MRI
CT scan
Physical examination includes neck range of motion and palpation of the neck and skull.
When first visiting a physical therapist, they will go through medical history and conditions, and questions will be asked about the onset of pain, symptom behavior, medications, and diagnostic studies. The therapist will also ask about previous treatments and review medical and surgical history. Components of the evaluation may include:
Palpation of the neck and skull
Measures of neck range of motion
Strength measurements
Postural assessment
Once the evaluation is completed, the therapist will work with the individual to develop a personalized treatment program and rehabilitation goals. Various treatments are available.
Jimicsiga
Exercises to improve neck motion and decrease pressure on cervical nerves may be prescribed and may include. (Park, S. K. et al., 2017)
Cervical rotation
Cervical flexion
Cervical side bending
Cervical retraction
The therapist will train the individual to move slowly and steadily and avoid sudden or jerky movements.
Postural Correction
If forward head posture is present, the upper cervical spine and the suboccipital area could compress the nerves that travel up the back of the skull. Correcting posture may be an effective strategy for treatment and can include:
Performing targeted postural exercises.
Utilizing a supportive neck pillow for sleep.
Using a lumbar support when sitting.
Kinesiology taping may help increase tactile awareness of back and neck position and improve overall postural awareness.
Kulayl/Baraf
Heat or ice may be applied to the neck and skull to help decrease pain and inflammation.
Heat can help relax tight muscles and improve circulation and may be used before performing neck stretches.
duugista
If tight muscles are limiting neck motion and causing head pain, a massage can help improve mobility.
A special technique called suboccipital release loosens the muscles that attach the skull to the neck for improved motion and decreased nerve irritation.
Manual and Mechanical Traction
Part of the migraine physical therapy plan may involve mechanical or manual traction to decompress the neck’s discs and joints, improve motion in the neck, and decrease pain.
Joint mobilizations may be used to improve neck motion and manage pain. (Paquin, J. P. 2021)
Kicinta Korontada
Electrical stimulation, like electro-acupuncture or transcutaneous neuromuscular electrical stimulation, may be used on the neck muscles to decrease pain and improve headache symptoms.
Therapy Duration
Most migraine physical therapy sessions for cervicogenic headaches last about four to six weeks. Individuals may experience relief within a few days of starting therapy, or symptoms may come and go in different phases for weeks. Some experience continued migraine headache pain for months after starting treatment and use techniques they learned to help control symptoms.
Injury Medical Chiropractic and Functional Medicine Clinic specializes in progressive therapies and functional rehabilitation procedures focused on restoring normal body functions after trauma and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility and mobility Fitness Training, and Rehabilitation Systems for all ages. Our natural programs use the body’s ability to achieve specific measured goals. We have teamed up with the city’s premier doctors, therapists, and trainers to provide high-quality treatments that empower our patients to maintain the healthiest way of living and live a functional life with more energy, a positive attitude, better sleep, and less pain.
Daryeelka lafdhabarta ee madax xanuunka
tixraacyada
Bogga P. (2011). Madax xanuunka Cervicogenic: hab caddayn ah oo loogu talagalay maareynta bukaan-socodka. Joornaalka caalamiga ah ee daaweynta jireed ee isboortiga, 6(3), 254-266.
Headache Classification Committee of the International Headache Society (IHS) (2013). The International Classification of Headache Disorders, 3rd edition (beta version). Cephalalgia : an international journal of headache, 33(9), 629–808. doi.org/10.1177/0333102413485658
Rana M. V. (2013). Managing and treating headache of cervicogenic origin. The Medical clinics of North America, 97(2), 267–280. doi.org/10.1016/j.mcna.2012.11.003
Park, S. K., Yang, D. J., Kim, J. H., Kang, D. H., Park, S. H., & Yoon, J. H. (2017). Effects of cervical stretching and cranio-cervical flexion exercises on cervical muscle characteristics and posture of patients with cervicogenic headache. Journal of physical therapy science, 29(10), 1836–1840. doi.org/10.1589/jpts.29.1836
Paquin, J. P., Tousignant-Laflamme, Y., & Dumas, J. P. (2021). Effects of SNAG mobilization combined with a self-SNAG home-exercise for the treatment of cervicogenic headache: a pilot study. The Journal of manual & manipulative therapy, 29(4), 244–254. doi.org/10.1080/10669817.2020.1864960
Ogaanshaha cabbirka adeeggu miyay kaa caawin kartaa hoos u dhigidda sonkorta iyo kalooriyeyaasha shakhsiyaadka ku raaxaysta cunista miraha qallalan?
Miraha la qalajiyey
Miraha la qalajiyey, sida cranberries, timirta, sabiibka, iyo barawyada, aad bay u fiican yihiin sababtoo ah waxay jiraan wakhti dheer waxayna yihiin ilo caafimaad leh oo fiber, macdan, iyo fiitamiinno. Si kastaba ha ahaatee, miraha la qalajiyey waxa ku jira sonkor badan iyo kalooriyo halkii adeegba sababtoo ah waxay lumiyaan mugga marka fuuqbaxa, taas oo u oggolaanaysa in badan oo la isticmaalo. Tani waa sababta cabbirka adeegga ay muhiim u tahay si loo hubiyo in qofku aanu xad dhaaf u cunin.
Bixinta Cabbirka
Miraha waxaa lagu qallajiyaa fuuq-baxayaasha ama waxaa looga tagaa qorraxda si ay si dabiici ah u fuuqaan. Waxay diyaar yihiin mar haddii inta badan biyaha la waayo. Luminta biyuhu waxay yareeyaan cabbirkooda jireed, taas oo u oggolaanaysa shakhsiyaadka inay wax badan cunaan, kordhinta sonkorta iyo qaadashada kalooriga. Tusaale ahaan, ilaa 30 canab ayaa ku habboon hal koob oo cabbir ah, laakiin 250 sabiib ayaa buuxin kara hal koob mar marka fuuqbaxo. Macluumaadka nafaqada ee khudrad cusub iyo mid qallalan.
Soddon sabiib ayaa leh 47 kalori iyo in ka yar 10 garaam oo sonkor ah.
Macnaha sonkorta dabiiciga ah ee canabku way kala duwan yihiin, sidaa awgeed noocyada kala duwan waxa lagu xukumi karaa qiimaynta qiimaha nafaqada.
Qaar ka mid ah miraha, sida karamberriga, waxay noqon karaan kuwo aad u macaan, sidaas darteed sonkorta ama casiirka khudradda ayaa lagu daraa marka la qalajiyo.
Siyaabaha loo Isticmaalo
Miraha cusub ayaa laga yaabaa inay ku badan yihiin fiitamiinnada qaarkood, laakiin waxa ku jira macdanta iyo fiber-ka waa la hayaa marka la qalajiyo. Miraha la qalajiyey waa kuwo badan waxaana laga dhigi karaa qayb ka mid ah cunto caafimaad leh, dheellitiran oo ay ku jiraan:
Si khafiif ah ugu macaan boorashka oo leh qayb yar oo miraha la qalajiyey si aad u hesho quraac macaan oo caafimaad leh.
Salladh
Tuur madow, cagaarka caleenta leh, xaleef tufaax cusub, karootada la qalajiyey ama sabiib, iyo farmaajo.
Course Main
U isticmaal khudaarta la qalajiyey sida qayb ka mid ah galitaanka macaan.
Beddelka Barrootiinka
Sabiib, blueberries la qalajiyey, jajabyada tufaaxa, iyo khudaar la qalajiyey ayaa ku habboon oo ka dheer midhaha cusub, taasoo ka dhigaysa mid qumman marka baararka borotiinka aan la heli karin.
Marka la joogo Rugta Daawada Shaqeynta ee Dhaawicida, meelaha aan ka shaqayno waxaa ka mid ah Fayoobida & Nafaqada, Xanuunka Joogtada ah, Dhaawaca Shakhsi ahaaneed, Daryeelka Shilka Baabuurka, Dhaawacyada Shaqada, Dhaawaca Dhabarka, Xanuunka Dhabarka Hoose, Qoorta Xanuunka, Madax xanuunka Migraine, Dhaawacyada isboortiga, Sciatica daran, Scoliosis, saxannada Herniated ee isku dhafan, Fibromyalgia, Xanuunka daba-dheeraada, Dhaawacyada isku dhafan, Maareynta Cadaadiska, Daawaynta Daawada shaqaynaysa, iyo borotokoolka daryeelka baaxadda leh. Waxaan diiradda saareynaa waxa adiga kuu shaqeeya si aad u gaarto yoolalka horumarinta oo aad u abuurto jir la hagaajiyay iyada oo loo marayo hababka cilmi-baarista iyo guud ahaan barnaamijyada fayoqabka.
Saamaynta Dawaynta Waxqabadka ee Ka Baxaysa Wadajirka
Shakhsiyaadka doonaya inay horumariyaan xasiloonida asaasiga ah, ma isticmaali karaan jimicsiga cabbirka saxda ah ama kubbadda xasilloonida waxay gacan ka geysan karaan hagaajinta jimicsiga oo ay gaaraan yoolalka?
Kubbada Xasiloonida Jimicsiga
Kubadda jimicsiga, kubbadda xasilloonida, ama kubbadda Swiss waa qayb ka mid ah qalabka jirdhiska ee loo isticmaalo jimicsiga, Pilates iyo studios yoga, iyo fasallada HIIT. (Golaha Maraykanka ee jimicsiga. 2014) Waxaa lagu buufiyaa hawo si ay u kabto jimicsiga jirka ama u hagaajiso booska iyo dheelitirka. Waxa kale oo loo isticmaali karaa kursi ahaan. Waxay ku daraan caqabad xasiloonida asaasiga ah ku dhawaad jimicsi kasta (Golaha Maraykanka ee jimicsiga, ND) Helitaanka cabbirka kubbadda jimicsiga ku habboon iyo adkaynta jidhkaaga iyo ujeeddada waxay xaqiijin doontaa jimicsiga ugu fiican.
Cabbirka
Cabbirka kubbadda jimicsigu waa inuu u dhigmaa dhererka shakhsi ahaaneed.
Shakhsiyaadka waa inay awoodaan inay ku fariistaan kubbadda lugahooda xagal 90-degree ama wax yar ka badan, laakiin aan ka yarayn.
Bawdyadu waa in ay la siman yihiin dhulka ama xagal yar hoos u dhigaan.
Cagaha oo fidsan dhulka iyo laf dhabarta oo toosan, oo aan ku tiirsanayn hore, gadaal, ama dhinac, jilbaha waa inay xitaa la siman yihiin ama ka yara hooseeyaan miskaha.
Helitaanka kubbadda jimicsiga saxda ah ee miisaanka sidoo kale waa muhiim. Shakhsiyaadka dhererkooda ku culus waxay u baahan karaan kubad weyn si ay jilbaha iyo lugaha ugu hayaan xagasha saxda ah. Waxaa lagu talinayaa in la hubiyo qiyaasta miisaanka kubbadda, adkaysigeeda, iyo caabbinta sare ee dillaaca ka hor inta aan la iibsan.
Sicir
Shakhsiyaadka waxay rabaan inay wax yar siiyaan oogada kubbadda si ay jimicsi u sameeyaan. Markaad ku fadhido kubbadda xasilloonida jimicsiga, miisaanka jidhku waa inuu abuuraa kursi yar oo bixiya xasilooni dheeraad ah. Tan ka sii muhiimsan, waxay u ogolaataa in si siman loogu fadhiisto kubbadda, taas oo lagama maarmaan u ah jimicsiga saxda ah ee lafdhabarta. (Rafael F. Escamilla iyo al., 2016) Sicir-bararku waa wax la door bidayo, laakiin hadba inta ay kubaddu sii korodho, way adkaanaysaa in jidhka la isku dheellitiro, haday fadhido ama ha noqoto meel kale. Waxaa lagu talinayaa in aadan kubada si xad dhaaf ah u kicin khatarta ah inay dillaacdo. Kubaddu waxay u baahan kartaa sicir-barar mararka qaarkood, sidaas darteed qaar badan ayaa lagu iibiyaa bam yar ujeedadan.
Jimicsiga iyo Fiditaanka
Kubadaha jimicsigu waa qalab aad u wanagsan, raqiis ah, oo si sahlan loo isticmaali karo. Waxay faa'iido u leeyihiin hagaajinta xoogga asaasiga ah iyo xasilloonida. Siyaabaha loo isticmaalo waxaa ka mid ah:
Kabaha ayaa u keeni kara xanuunka dhabarka hoose iyo dhibaatooyinka shakhsiyaadka qaarkood. Fahamka xidhiidhka ka dhexeeya kabaha iyo dhibaatooyinka dhabarka miyay ka caawin kartaa shakhsiyaadka inay helaan kabaha saxda ah si ay u ilaaliyaan caafimaadka dhabarka oo ay u yareeyaan xanuunka?
Kabaha dhabar xanuunka
Dhabarku wuxuu bixiyaa xoogga dhaqdhaqaaqa jirka. Dhabar xanuunka wuxuu saameeyaa nolol maalmeedka wuxuuna yeelan karaa sababo kala duwan. Jidhka aan fiicneyn, socodka, leexashada, leexashada, foorarsiga, iyo gaaritaanka ayaa gacan ka geysan kara dhibaatooyinka dhabarka ee keena xanuunka. Marka loo eego CDC, 39% dadka qaangaarka ah waxay sheegaan inay la nool yihiin xanuunka dhabarka (Xarumaha Xakamaynta iyo Ka Hortagga Cudurrada, 2019). Kabaha aan habboonayn ayaa sidoo kale gacan ka geysan kara xanuunka dhabarka. Doorashada kabaha si taxadar leh waxay kaa caawin kartaa inaad keento xanuun joojinta waxayna caawisaa ilaalinta caafimaadka laf dhabarta. Shakhsiyaadka waxay ku raaxaysan karaan xanuunka yar waxayna maamuli karaan calaamadaha iyagoo dooranaya kabo ilaalinaya isku-dheelitirka laf-dhabarka oo ka ilaalinaya cagaha saameynta cad.
Fahamka Xidhiidhka Kabaha Xanuunka Dhabarka
Kabaha aan habboonayn waxay noqon karaan sababta xanuunka dhabarka hoose. Maxaa saameeya lafaha hoose ee nidaamka neuromusculoskeletal ayaa kor u soo baxa oo saameeya murqaha lafdhabarta iyo dhabarka. Kabaha la isticmaalo waxay u socdaan kor, waxayna saameeyaan socodka, qaabka, toosinta laf dhabarta, iyo wax ka badan. Marka dhibaatooyinka dhabarku ay ka yimaadaan cagaha, kuwani waa arrimo biomechanical. Biomechanics macnaheedu waa sida lafaha, kala-goysyada, iyo murqaha ay u wada shaqeeyaan iyo sida isbeddelka ciidamada dibadda ay u saameeyaan jirka.
Dhaqdhaqaaqa
Marka caguhu ay saameeyaan dhulka, waa cidhifyada ugu horreeya si ay u nuugaan shoogga jirka intiisa kale. Shakhsiyaadka waxay bilaabi doonaan inay si kala duwan u socdaan haddii ay dhibaato kala kulmaan ama isbeddelaan cagahooda. Xiro kabo leh taageero aan habboonayn waxay kordhin kartaa jeexjeexa murqaha iyo kala-goysyada, taasoo u horseedaysa dhaqdhaqaaq aan caadi ahayn oo aan caadi ahayn. Tusaale ahaan, tixgeli faraqa u dhexeeya ku istaagida cidhifyada cidhibta dheer iyo xaaladda cag fidsan ee dabiiciga ah. Kabaha si fiican loo daboolay waxay ka caawiyaan inay nuugaan saameynta waxayna yareeyaan dareenka xanuunka. Cadaadiska mid kasta oo ka mid ah kala-goysyada ayaa isbeddelaya dheelitirka, taas oo keenta dhibaatooyin xasillooni darro ah oo cadaadis yar oo qaar ka mid ah iyo in ka badan kuwa kale. Tani waxay abuurtaa isku dheelitir la'aan taas oo keenta xanuunka iyo xaaladaha kala goysyada.
Dhehana
Joogteynta muuqaal caafimaad leh waa arrin kale oo ka hortagga ama yaraynta xanuunka dhabarka. Kabaha saxda ah, jidhku wuxuu ilaalin karaa mawqif caafimaad qaba iyo qalooca saxda ah ee laf dhabarta oo dhan, waxayna ka caawisaa in si siman loo qaybiyo miisaanka. Tani waxay keenaysaa hoos u dhaca cadaadiska seedaha, murqaha, iyo kala-goysyada. (Daabacaadda Caafimaadka Harvard. 2014) Waxaa lagu talinayaa inaad aragto dhakhtarka lafaha si loo helo asalka xaaladda qofka. Qaar ka mid ah, saxanka herniated, sciatica, shil baabuur, dayrta, ergonomics aan caafimaad qabin, ama isku darka, iyo sidoo kale arrimaha kale ee hoose, ayaa laga yaabaa inay gacan ka geystaan xanuunkooda dhabarka.
Noocyada Kabaha iyo Saamaynta ay ku leeyihiin Dhabarka
Sida kabo kala duwani u saameeyaan joogitaanka, ay suurtogal tahay inay keenaan ama nafisiyaan xanuunka dhabarka.
Hees sare
Kabaha dhaadheer ayaa hubaal ah inay gacan ka geysan karaan xanuunka dhabarka. Waxay beddelaan qaabka jirka, taasoo keenta saameyn domino ah laf dhabarta. Miisaanka jidhka ayaa loo wareejiyaa si uu u kordhiyo cadaadiska kubbadaha cagaha, isla markaana isku dhejinta laf dhabarta ayaa isbeddelaysa. Cidhibta sare waxay sidoo kale saameeyaan sida anqawyada, jilbaha, iyo miskaha u dhaqaaqaan marka ay socdaan, dheelitirnaanta, iyo sida muruqyada dambe u shaqeeyaan, kuwaas oo dhammaantood ka sii dari kara xanuunka dhabarka.
Kabo Fog
Kabaha fidsan waxaa laga yaabaa inaysan ahayn doorashada ugu fiican ee caafimaadka laf dhabarta. Haddii ay ka maqan yihiin taageere qaanso ah, waxay keeni karaan in cagtu ay gudaha u gasho, oo loo yaqaan pronation. Tani waxay gacan ka geysan kartaa is-waafajinta khaldan, taas oo adkeyn karta jilbaha, miskaha, iyo dhabarka hoose. Si kastaba ha ahaatee, waxay noqon karaan doorasho hufan haddii ay bixiyaan taageero weyn. Markaad xidhato kabo siman oo leh taageero caafimaad leh, miisaanka ayaa loo qaybiyaa si siman cagaha iyo lafdhabarta. Tani waxay kaa caawinaysaa in la joogteeyo booska saxda ah, kaas oo kaa caawin kara ka hortagga iyo/ama yaraynta xanuunka dhabarka.
Sneakers, Tennis, iyo Kabaha Ciyaaraha
Sneakers, tennis, iyo kabaha ciyaaraha waxay xanuunka dhabarka ku yareyn kartaa barkin iyo taageero. Doorashada kuwa saxda ah waxay ku lug leedahay go'aaminta waxqabadka lagu samayn doono iyaga. Waxaa jira tennis, orodka, kubbadda koleyga, kubbadda koleyga, kabaha barafka, iyo qaar kaloo badan. Cilmi baaris ku samee sifooyinka looga baahan doono isboortiga ama dhaqdhaqaaqa. Tan waxaa ka mid noqon kara:
Koobabka ciribta
Barkinta dabada
Saldhig ballaaran
Tilmaamo kale si loo daboolo baahiyaha cagaha shakhsi ahaaneed.
Waxaa lagu talinayaa in kabaha ciyaaraha la beddelo 300 ilaa 500 mayl kasta oo socod ama orod ah ama calaamad kasta oo ah sinnaan la'aan marka la dhigo meel siman, sababtoo ah kabaha duugoobay iyo alaabta hoos u dhacday waxay kordhin karaan khatarta dhaawaca iyo xanuunka dhabarka. (Akademiyada Maraykanka ee Daawada Ciyaaraha Lugaha, 2024). Haddii lammaane gaar ah ay lugaha, miskaha, ama anqawyada geliyaan meel aan dabiici ahayn ama ay carqaladeeyaan dhaqdhaqaaqa joogtada ah, waxaa laga yaabaa inay tahay waqtigii lagu beddeli lahaa.
Doorashada Kabaha Saxda ah
Xalka ugu habboon ee xulashada kabaha kabaha waa in la helo falanqaynta socodka iyo dib u eegista sida aad u socoto oo aad u ordo. Xirfadlayaal caafimaad oo kala duwan ayaa laga yaabaa inay bixiyaan adeeggan si ay ugu habboonaadaan raadinta shakhsi kasta ee kabaha saxda ah ee xanuunka dhabarka. Falanqaynta socodka, shakhsiyaadka waxaa la waydiistaa inay ordaan oo socdaan, mararka qaarkood kamarada, halka xirfadlaha uu xusayo dabeecadaha jireed, sida marka cagtu dhulka ku dhacdo iyo haddii ay gudaha iyo dibadda u soo baxdo. Tani waxay ku siinaysaa xogta ku saabsan booska ay saamaysay, dhaqdhaqaaqa, heerka xanuunka, inta taageero ee loo baahan yahay, iyo nooca la xidho si looga hortago xanuunka dhabarka. Marka falanqayntu dhammaato, waxay ku hagi doontaa waxa aad raadinayso, sida heerka taageerada ciribta, dhererka ciribta, ama alaabta adiga kuugu fiican.
Dhaawaca Caafimaadka Chiropractic and Functional Medicine Clinic waxay ku takhasustay horumarka, daawaynta jeexan iyo hababka baxnaaninta shaqada ee diiradda saaraya physiology kiliinikada, caafimaadka guud, tababarka xoogga la taaban karo, iyo qaboojinta dhamaystiran. Waxaan diiradda saareynaa soo celinta hawlaha caadiga ah ee jirka ka dib dhaawacyada jilicsan iyo jilicsan. Waxaan isticmaalnaa Hab-maamuusyada Laf-dhabarka ee Gaarka ah, Barnaamijyada Fayo-dhowrka, Nafaqada shaqaynaysa iyo isku-dhafka ah, Kartida iyo Dhaqdhaqaaqa Tababarka Jirdhiska, iyo Nidaamyada Dhaqancelinta ee da 'kasta. Barnaamijyadayadu waa kuwo dabiici ah waxayna isticmaalaan awoodda jidhka si ay u gaaraan yoolal cayiman oo gaar ah halkii ay ka ahaan lahaayeen soo bandhigida kiimikooyinka waxyeellada leh, beddelka hormoonka muranka badan, qalliinnada aan loo baahnayn, ama daroogooyinka la qabatimay. Waxaan la shaqeynay dhakhaatiirta ugu sareysa magaalada, daaweeyayaasha, iyo tababarayaasha si aan u bixino daweyn tayo sare leh oo awood siinaya bukaanadayada si ay u ilaashadaan habka ugu caafimaadka badan ee nolosha oo ay ugu noolaadaan nolol shaqeyneysa oo leh tamar badan, dabeecad wanaagsan, hurdo fiican, iyo xanuun yar .
Xarumaha Xakamaynta iyo Kahortagga Cudurrada. (2019). Dhabar, addimada hoose, iyo addimada sare ee dadka waaweyn ee Maraykanka, 2019. Laga soo bilaabo www.cdc.gov/nchs/products/databriefs/db415.htm
Akademiyada Maraykanka ee Daawaynta Ciyaaraha Lugaha. Ayne Furman, DF, AAPSM. (2024). Sideen ku ogaan karaa marka ay tahay waqtigii aan bedeli lahaa kabahayga ciyaaraha?
Shakhsiyaadka galay jimicsiga, jirdhiska, iyo dhaqdhaqaaqa jidhka, ogaanshaha sida glycogen u shaqeeyo ma ka caawin karaa soo kabashada jimicsiga?
Glycogen
Marka jirku u baahan yahay tamar, wuxuu soo jiidaa bakhaarkiisa glycogen. Carbohydrate-ka hooseeya, cuntooyinka ketogenic iyo jimicsiga xoogga leh ayaa baabi'iya bakhaarrada glycogen, taas oo keenta in jidhku dheefshiido dufanka tamarta. Glycogen waxaa lagu bixiyaa karbohaydraytyada cuntada qofka waxaana loo isticmaalaa in lagu xoojiyo maskaxda, dhaqdhaqaaqa jirka, iyo hawlaha kale ee jirka. Unugyada ka samaysan gulukoosta waxay inta badan ku kaydsan yihiin beerka iyo murqaha. Waxa la cuno, inta jeer, iyo heerka dhaqdhaqaaqa ayaa saameeya sida jidhku u kaydiyo una isticmaalo glycogen. Soo celinta glycogen ka dib dhaqdhaqaaqa jirka ama shaqada waa qayb muhiim ah oo ka mid ah habka soo kabashada. Jidhku si dhakhso ah ayuu glycogen uga ururin karaa goobahan kaydinta marka uu u baahdo shidaal. Cunista karbohaydrayt ku filan si loo gaaro yoolalka caafimaadka iyo heerarka dhaqdhaqaaqa ayaa lagama maarmaan u ah guusha.
Waa maxay
Waa nooca gulukooska ama sonkorta kaydsan ee jirka.
Waxa lagu kaydiyaa beerka iyo murqaha.
Waa isha tamarta aasaasiga ah ee uu doorbido.
Waxay ka timaadaa karbohaydraytyada cuntooyinka iyo cabitaannada.
Waxay ka samaysan tahay dhowr unugyo gulukoos oo isku xidhan.
Wax soo saarka iyo Kaydinta
Inta badan karbohaydraytyada la cuno waxa loo beddelaa gulukoos, taas oo noqonaysa isha tamarta ugu weyn ee jidhka. Si kastaba ha ahaatee, marka jidhku u baahnayn shidaal, molecules gulukoosku waxay noqdaan silsilado isku xidhan oo ah siddeed ilaa 12 unug gulukoos, samaynta glycogen molecule.
Kiciyeyaasha habsocodka
Cunista cunto karbohaydrayt ku jirta ayaa kor u qaadi doonta heerka gulukooska dhiigga si looga jawaabo.
Kordhinta gulukooska waxay calaamad u tahay beeryaradu inay soo saarto insulin, hormoon ka caawiya unugyada jidhku inay gulukoosta ka qaataan dhiigga si ay tamar ama kaydiyaan.
Marka la helo gulukoos iyo insulin ku filan, molecules glycogen waxaa la geyn karaa beerka, murqaha, iyo unugyada baruurta si loo kaydiyo.
Maadaama inta badan glycogen laga helo muruqyada iyo beerka, qadarka lagu kaydiyo unugyadan way kala duwan tahay iyadoo ku xiran heerka dhaqdhaqaaqa, inta tamarta lagu gubay nasashada, iyo cuntooyinka la cuno. Muruqyadu waxay inta badan isticmaalaan glycogen ku kaydsan muruqyada, halka glycogen ku kaydsan beerka uu u qaybsan yahay jidhka oo dhan, gaar ahaan maskaxda iyo xudunta lafdhabarta.
Isticmaalka Jirka
Jidhku waxa uu gulukoosta u beddelaa glycogen iyada oo loo marayo hab loo yaqaan glycogenesis. Inta lagu jiro habkan, enzymes kala duwan ayaa ka caawiya jirka inuu jebiyo glycogen ee glycogenolysis si jidhku u isticmaalo. Dhiiggu wuxuu leeyahay qaddar go'an oo gulukoos ah oo diyaar u ah inuu tago wakhti kasta. Heerarka insuliinka ayaa sidoo kale hoos u dhaca marka heerku bilaabo inuu hoos u dhaco, mid ka mid ah cunto la'aanta ama gubashada gulukooska inta lagu jiro jimicsiga. Marka tani dhacdo, enzyme loo yaqaan glycogen phosphorylase wuxuu bilaabaa inuu jebiyo glycogen si uu jirka u siiyo gulukoos. Gulukooska glycogen ee beerka ayaa noqda tamarta aasaasiga ah ee jidhka. Qaraxyada gaaban ee tamarta ayaa isticmaala glycogen, ha ahaato xilliga sprints ama qaadista culus. (Bob Murray, Christine Rosenbloom, 2018Cabbitaanka karbohaydrayt ee hodanka ku ah jimicsiga ka hor wuxuu ku siin karaa tamar si aad u jimicsato waqti dheer oo dhakhso ahna u soo kabsato. Shakhsiyaadka waa inay cunaan cunto fudud oo jimicsiga ka dib leh oo leh qadar dheeli tiran oo karbohaydrayt ah si ay u buuxiyaan dukaamada glycogen. Maskaxdu waxay sidoo kale u isticmaashaa gulukoos tamar, iyadoo 20 ilaa 25% glycogen ay u socoto awoodda maskaxda. (Manu S. Goyal, Marcus E. Raichle, 2018Daciifnimada maskaxeed ama ceeryaamo maskaxeed ayaa kori kara marka karbohaydrayt ku filan la isticmaalo. Marka dukaamada glycogen ay ku dhamaadaan jimicsi ama karbohaydraytyo aan ku filnayn, jidhku wuxuu dareemi karaa daal iyo caajisnimo waxaana laga yaabaa inuu dareemo niyad jab iyo hurdo xumo. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
Cuntada
Cuntooyinka la cuno iyo inta dhaqdhaqaaqa jireed ee shakhsigu sameeyo ayaa sidoo kale saameeya wax soo saarka glycogen. Saameyntu waxay noqon kartaa mid aad u daran haddii qofku raaco cunto-carb-yar oo hooseeya, halkaasoo karbohaydraytyada, isha aasaasiga ah ee isku-dhafka gulukooska, ay si lama filaan ah u xaddidan tahay.
Daalka iyo Maskaxda Fog
Marka ugu horeysa ee la bilaabo cunto-carb-yar, bakhaarada glycogen ee jidhku si aad ah ayaa loo dhimi karaa waxaana laga yaabaa in shakhsiyaadka ay dareemaan calaamado sida daal iyo ceeryaamo maskaxda. (Kristen E. D'Anci iyo al., 2009)
Calaamaduhu waxay bilaabaan inay hoos u dhacaan marka jidhku hagaajiyo oo uu cusbooneysiiyo bakhaarkiisa glycogen.
Miisaanka Biyaha
Qadar kasta oo miisaan lumis ah waxay ku yeelan kartaa saameyn isku mid ah dukaamada glycogen.
Markii hore, shakhsiyaadka waxaa laga yaabaa inay dareemaan hoos u dhac degdeg ah oo miisaan.
Dhacdadani waxay qayb ahaan sabab u tahay halabuurka glycogen, kaas oo sidoo kale ah biyo. Hoosudhaca glycogen ee degdega ah bilawga cuntada ayaa kicisa luminta miisaanka biyaha. Waqti ka dib, dukaamada glycogen waa la cusboonaysiiyaa, miisaanka biyuhuna wuu soo noqdaa. Marka tani dhacdo, miisaan lumis ayaa istaagi karta ama taagga. Luminta dufanku way sii socon kartaa in kasta oo ay jirto saamaynta saxanka muddada-gaaban.
Jimicsiga
Haddii aad samaynayso jimicsi adag oo joogto ah, waxaa jira xeelado lagu caawinayo in laga fogaado hoos u dhaca waxqabadka kuwaas oo waxtar leh:
Kaarbo-saarid
Ciyaartoyda qaarkood waxay isticmalaan xaddi xad dhaaf ah oo karbohaydraytyo ah ka hor intaysan shaqayn ama tartamin.
Habka ayaa hoos u dhacay sababtoo ah waxay keeni kartaa miisaanka biyaha ee dheeraadka ah iyo arrimaha dheefshiidka.
Glucose Gels
Geliyeyaasha tamarta ee ka kooban glycogen ayaa la isticmaali karaa ka hor ama marka loo baahdo inta lagu jiro dhacdada si loo kordhiyo heerarka gulukooska dhiigga.
Tusaale ahaan, qayilaada tamarta ayaa ah kaabyaal wax ku ool ah oo loogu talagalay orodyahannada si ay u caawiyaan kordhinta waxqabadka inta lagu jiro orodka la dheereeyey.
Cunto Ketogenic-Carb-yar
Cunista cunto dufanku ku badan yahay oo karbohaydraytyadu ku yar tahay waxay jidhka gelin kartaa xaalad keto-la qabsi ah.
Xaaladdan, jidhku wuxuu bilaabaa inuu helo dufanka kaydsan si uu tamar u helo wuxuuna ku tiirsan yahay gulukoos shidaal.
Rugta Daawada Shaqeynta ee Dhaawicida, bixiyeyaashayadu waxay isticmaalaan hab isku dhafan si ay u abuuraan qorshooyinka daryeelka shakhsi ahaaneed ee shakhsi kasta, inta badan oo ay ku jiraan Daawooyinka Functional, Acupuncture, Electro-Acupuncture, iyo mabaadi'da Daawooyinka Isboortiga. Hadafkayagu waa inaan soo celino caafimaadka iyo shaqada jidhka.
Cunto-yaqaanka Nafaqada iyo Ciyaaraha Ciyaaraha
tixraacyada
Murray, B., & Rosenbloom, C. (2018). Aasaaska dheef-shiid kiimikaadka glycogen ee tababarayaasha iyo ciyaartoyda. Dib u eegista nafaqada, 76(4), 243-259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). Shuruudaha Gulukooska ee Maskaxda Aadanaha ee Koraysa. Joornaalka Gastroenterology ee Carruurta iyo Nafaqeynta, 66 Suppl 3 (Suppl 3), S46-S49. doi.org/10.1097/MPG.0000000000001875
Shakhsiyaadka la tacaalaya xanuunka dhabarka iyo dhibaatooyinka, ogaanshaha sida loo hagaajiyo loona ilaaliyo caafimaadka saxanka intervertebral ayaa kaa caawin kara yaraynta calaamadaha?
Caafimaadka Saxanka Intervertebral
Tiirka laf-dhabarka wuxuu ka kooban yahay 24 lafo oo dhaqaaqi karo iyo 33 lafo oo loo yaqaanno vertebrae. Lafaha laf-dhabarta ayaa is dulsaaran. Saxanka intervertebral waa walaxda barkinta ee u dhaxaysa lafaha ku xiga. (Dartmouth 2008)
lafaha
Lafaha laf-dhabarta ayaa yaryar oo wareegsan meel loo yaqaanno jirka laf dhabarta. Dhabarka waxaa ku yaal giraan lafo ah oo ka soo bixitaanno ay ka soo baxaan oo ay samaysmaan dariiqyo iyo dariiqyo. Qaab dhismeed kastaa wuxuu leeyahay hal ujeedo ama ka badan waxaana ka mid ah: (Waxenbaum JA, Reddy V, Williams C, iyo al., 2023)
Xasilinta laf dhabarta.
Bixinta meel bannaan oo loogu talagalay nudaha isku xirka iyo murqaha dambe si ay isugu xirmaan.
Bixinta tunnel si ay xudunta laf dhabarta ugu gudubto si nadiif ah.
Bixinta meel ay neerfayaashu ka baxaan oo ay u baxaan dhammaan qaybaha jidhka.
Qaabdhismeedka
Saxanka intervertebral waa barkinta dhex fadhiisa laf dhabarta. Naqshadaynta laf dhabarta ayaa u oggolaanaysa inay u dhaqaaqdo jihooyin kala duwan:
Dabacsanaan ama foorarsi
Kordhinta ama qaansaynta
Jeedin iyo wareeg ama leexin.
Xoogag awood leh ayaa ku dhaqma oo saameeya tiirka laf dhabarta si ay u soo saaraan dhaqdhaqaaqyadan. Saxanka intervertebral wuxuu nuugaa shoogga inta lagu jiro dhaqdhaqaaqa wuxuuna ka ilaaliyaa laf dhabarta iyo laf dhabarta dhaawac iyo/ama dhaawac.
Kartida
Dibadda, unugyo fiber tolsan oo xooggan ayaa ka samaysan aag loo yaqaanno fibrosis annulus. Annulus fibrosis waxaa ku jira oo ilaaliya walaxda jel jilicsan ee bartamaha, nukleus pulposus. (YS Nosikova iyo al., 2012) Nucleus pulposis wuxuu bixiyaa nuugista naxdinta leh, dabacsanaan, iyo dabacsanaan, gaar ahaan cadaadiska inta lagu jiro dhaqdhaqaaqa laf dhabarta.
Farsamoyaqaan
Nucleus pulposus waa walax jilicsan oo jilicsan oo ku yaala bartamaha saxanka kaas oo u oggolaanaya barti iyo dabacsanaan hoos yimaada xoogagga cadaadiska si ay u nuugaan cadaadiska. (Nedresky D, Reddy V, Singh G. 2024) Ficilka wareeggu wuxuu beddelaa leexashada iyo wareegga lafdhabarta ee kor iyo hoosba, isaga oo ilaalinaya saameynta dhaqdhaqaaqa laf dhabarta. Saxeexyadu way wareegaan iyagoo ka jawaabaya jihada laf dhabartu u dhaqaaqdo. Nucleus pulposus waxa uu ka samaysan yahay badi biyo, kaas oo ka soo baxa kana soo baxa daldaloollo yaryar, una dhaqma sidii dariiqyada u dhexeeya laf dhabarta iyo lafta saxanka. Meelaha jirka ee ku raran lafdhabarta, sida fadhiga iyo istaaga, ka riix biyaha saxanka. U seexashada dhabarka ama booska dhabarka waxay sahlaysa soo celinta biyaha saxanka. Sida jirku da'da, saxanadu waxay luminayaan biyaha/fuuqbax, taasoo keenta cilladda saxanka. Saxanka intervertebral ma laha wax dhiig ah, taas oo macnaheedu yahay in saxanku uu helo nafaqo lagama maarmaan ah iyo ka saarista qashinka, waa inuu ku tiirsan yahay wareegga biyaha si uu u ahaado mid caafimaad qaba.
Daryeel
Siyaabaha qaar ee lagu ilaaliyo caafimaadka saxanka intervertebral waxaa ka mid ah:
U fiirsashada booska.
Beddelida boosaska si joogta ah maalinta oo dhan.
Jimicsiga iyo dhaqdhaqaaqa.
Codsashada makaanikada jirka ee saxda ah dhaqdhaqaaqa jirka.
Ku seexashada joodariga taageerada ah.
Cabitaanka biyo badan.
Cunista caafimaad qabta.
Joogtaynta miisaan caafimaad leh.
Cabitaanka khamriga si dhexdhexaad ah.
Joojinta sigaarka.
Marka la joogo Rugta Daawada Shaqeynta ee Dhaawicida, waxaan daaweynaa dhaawacyada iyo cilladaha xanuunka daba dheeraada annagoo horumarinayna kartida shakhsiga iyada oo loo marayo dabacsanaanta, dhaqdhaqaaqa, iyo barnaamijyada firfircoon ee loogu talagalay dhammaan kooxaha da'da iyo naafada. Kooxdayada xanuunka loo yaqaan 'chiropractic team', qorshayaasha daryeelka, iyo adeegyada bukaan-socodka ayaa ah kuwo takhasus leh oo diiradda saaraya dhaawacyada iyo habka soo kabashada oo dhammaystiran. Meelaha aan ka shaqayno waxaa ka mid ah Fayo-qabka & Nafaqada, Acupuncture, Xanuun daba-dheeraada, Dhaawaca Shakhsi ahaaneed, Daryeelka Shilka, Dhaawacyada Shaqada, Dhaawaca Dhabarka, Xanuunka Dhabarka Hoose, Qoorta Xanuunka, Madax-xanuunnada Migraine, Dhaawacyada Isboortiga, Sciatica daran, Scoliosis, Saxannada Herniated ee isku dhafan, Fibromyalgia , Xanuun dabadheeraad ah, Dhaawacyo isku dhafan, Maareynta Cadaadiska, Daawaynta Daawada shaqaynaysa, iyo borotokoolka daryeelka baaxadda leh. Haddii daaweyn kale loo baahdo, shakhsiyaadka waxaa loo gudbin doonaa rug caafimaad ama takhtar ku habboon dhaawacooda, xaaladdooda, iyo/ama jirkooda.
Marka laga reebo Dusha sare: Fahamka Saamaynta Dhaawaca Qofka
IFM's Find A Practitioner tool waa shabakadda gudbinta ugu weyn ee Daawada Functional, loo sameeyay si ay uga caawiso bukaanada inay helaan dhakhaatiirta Daawada Functional meel kasta oo adduunka ah. Xirfadlayaasha IFM ee Shahaadaysan ayaa marka hore ku taxan natiijooyinka raadinta, iyadoo la siiyay waxbarashadooda ballaaran ee Daawada Shaqada
Noocyada Kabaha iyo Saamaynta ay ku leeyihiin Dhabarka
Kartida
