Me pēhea te whakaora i te mamae o te tuara o raro
He amuamu tino noa te mamae o te tuara o raro e pāngia ana e te tini tāngata, mai i ngā kaimahi tari e noho puku ana, ngā wāhine kāinga, ngā kaimahi mara, me ngā kaitākaro hākinakina. Ka puta ohorere te mamae i muri i te hiki taumaha, ka puhoi rānei te tipu nā te tū tika. Ahakoa he maha ngā wā kāore he kino, ā, ka pai ake mā te tiaki i a koe anō, me whakahaere tonu te mamae o te tuara o raro kia kore ai e hoki mai ngā mate, e mau tonu rānei. Anei ētahi huarahi whai hua hei āwhina i te whakamamae i te mamae o te tuara o raro me te ārai i tōna hokinga mai.
1. Tāutuhia te tino take
Ko te taahiraa tuatahi ko te mārama ki ngā mea e pā ana ki tēnei mamae. Ko te mamae o te tuara o raro ka puta pinepine mai i te uaua e pāngia ana, te whāwhā o ngā hononga, te tū tika, te noho roa, te kore nekehanga, te kore rānei e tika te tikanga hiki. Mō ētahi tāngata, ka pā pea te mamae ki ngā raruraru kōpae, ngā io kua kōpeke, te rumatiki, ngā āhuatanga rerekē rānei o te tuaiwi. Mā te mārama ki te āhua o tō mamae—hei tauira, ahakoa i muri i te noho roa, i muri i te hiki, i te horapa rānei ki raro i ō waewae—ka taea e koe te whiriwhiri i te maimoatanga tino tika.
2. Me neke tonu, kaua e takoto roa rawa
I ngā wā o mua, i tohutohuhia te hunga e mamae ana te tuara kia okioki i runga i te moenga. Heoi, kua mōhiotia i nāianei ka taea e te takoto roa te ngoikore o ngā uaua me te whakaroa i te whakaoranga. Ki te kore tō mamae e puta mai i tētahi whara nui, ngana ki te pupuri i ngā mahi māmā: hikoi mārire huri noa i te whare, whakanuia mārire ō mahi o ia rā, ā, karohia ngā tūranga e whakaoho ana i te mamae. Ka āwhina te nekehanga māmā ki te pupuri i te tohanga toto, te whakaiti i te pakari, me te whakatairanga i te whakaoranga o ngā uaua.
3. Tāpirihia ngā kōpeke makariri me ngā kōpeke mahana kia tika
He tino āwhina te rongoā pēhanga, inā koa i ngā wāhanga tōmua o te mamae.
– He pai ngā kōpeke makariri mō te mamae hou (ngā haora 24–48 tuatahi), inā koa mēnā kei te haere tahi mai me te ahua o te "tōia" me te mumura rānei. Tāpirihia he hukapapa kua takaihia ki te kakahu ki te wāhi mamae mō te 10–15 meneti, he maha ngā wā i te rā.
– He pai ake te whakamahi i te kōpeke mahana mō te mamae i puta mai i ngā uaua kua pēpeke, kua pakari rānei i muri i ētahi rā. Ka āwhina te wera ki te whakangāwari i ngā uaua, ā, ka whakapiki ake i te rere o te toto. Whakamahia he papa whakamahana, he tauera mahana rānei mō te 15–20 meneti.
Kaua e tāpirihia te hukapapa, te wera rānei ki te kiri kia kore ai e riri.
4. Totoro mārie, haumaru hoki.
Ka taea e te totoro te whakaiti i te taumahatanga o ngā uaua o raro o te tuara me te hope. Me mahi āta, kaua e akiaki, ā, kati mēnā ka piki ake te mamae. Ko ētahi o ngā totoro haumaru ko:
– Te tūnga o te tamaiti (te tūnga o te tamaiti) hei whakangā i te tuara.
– Totoro te turi ki te uma (turi ki te uma) takitahi hei whakaiti i te pēhanga o te tuara o raro.
– Te totoro o te ngeru me te kau hei whakapai ake i te nekenekehanga o te tuaiwi.
– Te totoro o te hope o raro o te uaua o te hope nā te mea ka nui ake te mamae o te tuara o raro i te uaua o te hope o te uaua kikī.
Ko te mea nui ko te auau me te maeneene o ngā nekehanga. Ehara te totoro i te whakataetae mō te kaha, engari he ngana ki te whakahoki mai i te ngāwari.
5. Ngā mahi whakapakari ā-pūmau
He maha ngā wā e pā ana te mamae o te tuara o raro ki te ngoikore o ngā uaua matua—arā, ngā uaua o te puku, te hope, me te tuara e tautoko ana i te tuaiwi. Kia memeha haere te mamae nui, ka taea e ngā mahi whakapakari matua te āwhina ki te ārai i te hokinga mai. Hei tauira:
– Te whakatītaha hope hei whakangungu i te whakahaere i te hope me te tuara o raro.
– He piriti hei whakapakari i te papa me te tuara o raro.
– Putanga rama pepeke mate mō te taunga matua.
– Ka tīmata ngā papa me te poto te roa, me te tikanga tika.
Mena he tīmatanga koe, he mamae tonu rānei, he tino āwhina te kōrero ki tētahi kaiwhakaora tinana kia tika ai ngā mahi whakakori tinana mō te āhua o tō tinana.
6. Whakapai ake i te tū me te ergonomics i te wā e noho ana.
He maha ngā mamae o te tuara o raro e puta mai ana i te noho roa i runga i te tūnga piko. Whakaarohia ēnei e whai ake nei:
– Noho me tō tuara e tautokona ana e te tuara o te tūru.
– Ko ngā waewae e takoto papatahi ana ki runga i te papa, ko ngā turi e tata ana ki te whakarara, ki raro iho rānei i ngā hope.
– Whakatakotoria te mata o te rorohiko ki te taumata o te kanohi.
– Whakamahia he urunga iti ki te tuara o raro mēnā e tika ana hei pupuri i te piko tūturu o te tuaiwi.
– Ia 30–60 meneti, tū ake ka totoro tōngāmimi mō te 1–2 meneti.
Ka nui te pānga o ngā panoni iti ki te ergonomics ina mahia i ngā wā katoa.
7. Tikanga tika mō te hiki i ngā mea
Ko te hiki taumaha me te tuara piko tētahi o ngā tino take o te mamae o te tuara o raro. I te wā e hiki ana:
– Pikohia ō turi me ō hope, kaua tō hope.
– Kawea te mea kia tata ki te tinana.
– Whakakīia ngā uaua o tō puku (uho) i mua i te hiki.
– Kaua e whakapiko i tō tinana i a koe e hiki ana i te ringa; ki te hiahia koe ki te whakapiko, whakapikohia tō tinana katoa me ō waewae.
Mena he taumaha rawa te kawenga, he pai ake te tono āwhina, te whakamahi rānei i tētahi taputapu.
8. Whakatikatikahia tō āhua moe me tō tūnga hei tautoko i tō tuara.
Ka kino ake te mamae i te kore moe, i te tūnga moe kino rānei. Whakamātauria ēnei rautaki:
– I a koe e moe ana i runga i tō tuara, whakatakotoria he urunga ki raro i ō turi hei whakaiti i te pēhanga ki tō tuara o raro.
– Ki te moe taha koe, whakatakotoria he urunga ki waenganui i ō turi kia tika ai tō hope.
– Kia tino ngohengohe te moenga kia "toremi" ai te tinana, engari kia kaua hoki e tino mārō rawa kia nui rawa te pēhanga.
Haunga te tūnga tinana, he mea nui anō hoki te kounga o te moe nā te mea ka tino pai te tukanga whakaora kiko i te wā okioki.
9. Inumia ngā rongoā whakamamae me te whakaaro nui
Mō ētahi tāngata, ka taea e ngā rongoā whakamamae te āwhina i a rātou kia puta i te wā tino uaua o te mamae. He maha ngā wā ka whakamahia ngā rongoā pēnei i te paracetamol, ngā rongoā anti-inflammatory kore-steroidal rānei (hei tauira, ibuprofen), engari me tango kia rite ki ngā tohutohu, me te whai whakaaro ki ētahi āhuatanga hauora (hei tauira, ngā mate pukupuku, ngā mate tākihi, ngā mate pāwera rānei). Mena he āhuatanga hauora kei raro i a koe, kei te hapu koe, kei te tango rānei i ētahi atu rongoā, he pai ake te kōrero tuatahi ki tētahi tohunga hauora.
10. Whakahaerehia te ahotea me te whakanui ake i te korikori tinana o ia rā
Ka taea e te ahotea te whakakorikori i ngā uaua, me te whakanui ake i te kite i te mamae. Ka taea e ngā mahi manawa, te whakaaroaro poto, ngā mahi whakangā rānei te āwhina. I tētahi atu taha, ka ngoikore ngā uaua e tautoko ana i te tuara e te noho noa. Tīmata ki ngā mahi māmā, auau pērā i te hikoi 20–30 meneti, te kaukau, te yoga rānei hei whakapakari i te tuara.
Āhea koe me toro atu ki te tākuta tonu?
Ahakoa ka pai ake te nuinga o ngā mamae o te tuara o raro i roto i ētahi rā, wiki rānei, kei reira ētahi tohu whakatūpato kaua e warewaretia. Tirohia te tākuta tonu mēnā kei te haere tahi te mamae me ēnei:
– Te ngoikore/te ngenge o ngā waewae e kino haere ana
– Ka horapa te mamae ki ngā waewae me te wiri nui
– Ngā mate mimi, ngā mate tūtae rānei
– Te kirika, te ngaronga taumaha kāore i te mārama te take, te mamae rānei i muri i te hinganga/te whara kino
– He tino kino te mamae, ā, kāore e pai ake mēnā ka tiakina koe e koe anō.
He tino whakarihariha te mamae o te tuara o raro, engari i te nuinga o te wā ka taea te whakaora mā te whakakotahi i te whakakori tinana ngawari, te pēhi tika, te totoro me te whakapakari, te whakapai ake i te tū, me ngā tikanga oranga hauora. Ko te mea nui ko te auau me te mōhio ki ngā rohe o tō tinana. Mena ka mau tonu te mamae, ka haere tahi rānei me ētahi atu tohu, kaua e mangere ki te rapu awhina hauora hei whakatau i te take me te maimoatanga tika.
