Kamar Dard Mein Kya Karein Aur Kab Doctor Se Milein

1. Kamar dard aam hai, magar ghabrane ki zaroorat aksar nahi

NHS ke mutabiq kamar dard aam taur par kuch hafton mein behtar ho jata hai, lekin kabhi zyada der tak chal sakta hai ya dobara aa sakta hai. Magar kuch alamaat aisi hain jin ko nazar-andaz nahi karna chahiye.

Neeche hum woh baatein dekhte hain jo ghar par madadgar hain, aur woh jin par doctor ke paas jana zaroori hai.

2. Aaram: bistar par lete mat rahein

Purani soch yeh thi ke kamar dard mein bas lete rahein. NHS ka mashwara is ke ulat hai: active rahein aur roz ke kaam jitna ho sake jari rakhein, aur lambay waqt tak bistar par na rahein.

NHS ke mutabiq chalna, tairna, yoga aur pilates dard kam karne mein madadgar ho sakte hain. Shuru mein halka chalna, ghar ke chhote kaam aur narmi se stretch kafi hain. Jis harkat se dard bohat badh jaye, use roak dein.

3. Ghar par kya madad kar sakta hai

NHS ke mutabiq tauliye mein lipta hua ice pack ya heat pack istemal kiya ja sakta hai. Ice ya garam paani ki thaili seedha skin par na rakhein, kapre ya tauliye mein lapet kar rakhein.

Dard ki dawa ke bare mein NHS ke mutabiq ibuprofen jaisi anti-inflammatory dawa kuch logon ke liye theek ho sakti hai, magar har kisi ke liye munasib nahi. Akeli paracetamol kamar dard ke liye tajweez nahi ki jati. Kaun si dawa theek hai, yeh pharmacist ya doctor se poochein, khaas taur par agar pait, gurde ya dil ka masla ho.

4. Behtar baithna aur uthna: kya sach hai?

Bohat se log sochte hain ke "ghalat posture" hi kamar dard ki wahid wajah hai. Posture ke bare mein hum koi pakka daawa nahi kar sakte, kyunke jo sources hum ne dekhe un mein is par koi wazeh hidayat nahi thi. Is liye hum yeh nahi kehte ke sirf baithne ka tareeqa theek karne se dard khatam ho jata hai.

CDC ka mashwara hai "Move more, sit less", yani zyada chalein aur kam baithein, aur CDC ke mutabiq kam baithne wale logon ko kuch na kuch sehat ke faide milte hain. Dukaan ya office mein har kuch der baad uth kar thora chal lena aasan aur mufeed aadat hai.

5. Rozana harkat ki miqdar

CDC ke mutabiq balighon ko haftay mein 150 minute darmiyani raftaar ki activity chahiye, jaise 30 minute roz, haftay mein 5 din. Saath hi muscle strengthening activity haftay mein kam az kam 2 din honi chahiye, jis mein taangein, kuhlay, kamar, pait, seena, kandhe aur baazu shamil hon.

Kamar dard ke dauran yeh sab ek dam shuru karna zaroori nahi. CDC ke mutabiq "kuch activity bhi kuch na karne se behtar hai", is liye halki chal se aaghaaz karein aur dheere dheere barhayein.

6. Doctor se kab milein

NHS ke mutabiq doctor ko dikhayein agar chand hafton ke ghar ke ilaaj ke baad bhi behtari na ho, dard roz ke kaam rok de, be-wajah wazan kam ho, kamar par gaanth ya sujan ho, dard aaram se kam na ho ya raat ko barh jaye, khansi-chheenk se barh jaye, ya dard kandhon ke darmiyan ho.

Foran (urgent) rabta karein agar bukhar ya kapkapi ke saath tabiyat kharab ho, ya shadeed dard achanak shuru ho ya tezi se barh raha ho.

7. Emergency alamaat

NHS ke mutabiq in surat mein foran emergency mein jayein: dono taangon mein dard, jhunjhunahat, kamzori ya sunn hona; jism ke nichle hisse mein ehsaas ka khatam hona; peshab ya pakhane mein tabdeeli; seene mein dard; ya kisi bade hadse ke baad kamar dard. Khud gaari na chalayein.

Hawalay (Sources)

• NHS: Back pain
• CDC: Adult Activity: An Overview

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.