Cov Mob Pob Txha & Cov Pob Qij TxhaJuly 6, 2026🔄 Updated: Jul 14, 2026⏱ 10 min

Qhov no puas yog qhov ua rau mob nraub qaum tiag tiag? Cia peb kawm txhua yam txog cov leeg Psoas

Creator: Dr. Priya Sammani
Published: 2026-07-06T16:06:29.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Koj puas feem ntau mob nraub qaum, lub duav, lossis qhov chaw mos? Koj puas pom tias nws nyuaj rau sawv ntawm lub rooj zaum, taug kev, lossis nce ntaiv? Peb feem ntau tsis nco qab txog qhov mob no, xav tias nws tsuas yog mob nraub qaum yooj yim xwb. Tab sis tej zaum qhov ua rau yog teeb meem nrog cov leeg nqaij tseem ceeb hauv peb lub cev uas koj tsis tau hnov dua. Hnub no peb tab tom tham txog Ps OAS (hais tias: so-as) cov leeg nqaij uas txhua tus yuav tsum paub txog.

Cov leeg nqaij Psoas no yog dab tsi?

Hais yooj yim xwb, cov leeg nqaij Psoas yog ob lub leeg nqaij loj nyob rau sab nraub qaum qis, ntawm ob sab ntawm tus txha nqaj qaum. Qhov no yog qhov txuas ntawm cov leeg nqaij tseem ceeb uas txuas sab saud (torso) thiab sab qis ntawm peb lub cev. Tej zaum koj yuav tsis xav txog nws, tab sis cov leeg nqaij no pab yuav luag txhua yam koj ua txhua hnub.

Xav txog nws, thaum koj sawv ntsug ncaj, taug kev, khiav, nce ntaiv, tag nrho cov no, cov leeg nqaij Psoas pab kom koj lub cev ruaj khov thiab ncaj. Cov leeg nqaij no tuaj yeem ntev li 16 ntiv tes. Nws khiav ntawm peb lub nraub qaum qis mus rau peb lub duav thiab txuas rau peb lub pob txha ncej puab (femur).

Koj xav tau cov leeg nqaij no ua ib lub choj uas txuas cov sab saud thiab sab hauv qab ntawm peb lub cev. Nws tseem ceeb npaum li cas los ua kom lub choj ntawd ruaj khov?

Muaj ob hom leeg nqaij Psoas tseem ceeb.

Psoas Major: Qhov no yog cov leeg nqaij loj, loj uas peb tab tom tham txog.
Psoas Minor: Qhov no yog ib qho leeg me dua. Tab sis qhov xav tsis thoob, tsis yog txhua tus neeg muaj cov leeg Psoas minor. Tsuas yog 40% - 60% ntawm cov pej xeem hauv ntiaj teb muaj cov leeg no.

Cov leeg nqaij Psoas, ua ke nrog lwm cov leeg nqaij, cov leeg nqaij Iliacus, tsim cov leeg nqaij Iliopsoas. Qhov no yog qhov tseem ceeb uas pab txhawb kev khoov ntawm lub duav.

Cov haujlwm tseem ceeb ntawm cov leeg nqaij psoas yog dab tsi?

Cov leeg nqaij psoas yog ib qho tseem ceeb heev uas ua rau peb lub plab ruaj khov. Cov leeg nqaij hauv plab yog cov leeg nqaij hauv peb lub cev thiab lub duav uas nyob ib puag ncig tus txha nqaj qaum, lub duav, thiab cov plab hnyuv. Yog tsis muaj cov leeg nqaij hauv plab ruaj khov, peb yuav sawv tsis tau, taug kev tsis tau, lossis tswj tsis tau qhov sib npaug.

Nov yog qee yam tseem ceeb uas tshwm sim nrog cov leeg nqaij psoas:

Nws pab kom koj lub nraub qaum qis ruaj khov thaum koj zaum.
Thaum koj sawv ntawm kev pw hauv pem teb, nws pab rub lub cev sab saud .
Nws pab tsa ob txhais ceg thaum taug kev, khiav, thiab nce ntaiv .
Pab khoov thiab txav lub duav thaum sawv ntsug.

Psoas Syndrome yog dab tsi?

Kab mob Psoas yog ib qho kev raug mob, kev ncab, lossis o ntawm cov leeg nqaij psoas. Qhov mob no nyuaj rau kuaj mob thiab feem ntau raug yuam kev tias yog lwm yam mob. Txawm hais tias nws tuaj yeem cuam tshuam rau leej twg los xij, nws feem ntau tshwm sim rau cov neeg ncaws pob, tshwj xeeb tshaj yog cov neeg khiav, cov neeg seev cev, thiab cov neeg dhia siab.

Qee zaum nws kuj tuaj yeem tshwm sim nrog cov mob xws li osteoarthritis thiab rheumatoid arthritis . Qhov ua rau tseem ceeb yog siv cov leeg nqaij ntau dhau lossis muaj xwm txheej.

Tej yam uas ua rau muaj tus mob psoas syndrome

Cov kev tawm dag zog plyometric , xws li box jumps thiab kettlebell swings.
Kev tawm dag zog khoov lub duav ntau zaus . Piv txwv li: squats, lunges, thiab nce roob.
Zaum ntev. Cov neeg ua haujlwm hauv chaw ua haujlwm lossis tsav tsheb yuav tsum ceev faj txog qhov no. Thaum koj zaum ntev, cov leeg no yuav nruj thiab nruj. Tom qab ntawd, yog tias koj mus ua si tam sim ntawd, koj yuav raug mob ntau dua.
Muaj cov kab mob sib koom ua ke xws li mob pob qij txha .
Ua ib qho teeb meem ntawm qee qhov kev phais mob .

Cov tsos mob ntawm tus mob Psoas syndrome yog dab tsi?

Yuav kom yooj yim dua los txheeb xyuas cov tsos mob uas tshwm sim hauv tus mob no, cia peb saib lub rooj zoo li no.

Hom tsos mob	Kev piav qhia
Mob	Mob nraub qaum qis, qhov twg nws ntsib lub pob tw Mob hauv lub pob tw Mob qhov ncauj plab Mob duav Qhov mob kis mus rau hauv caug
Lwm yam nta	Kev xav tias nruj lossis nruj ntawm nraub qaum thiab lub duav Mob ntxiv thaum hloov chaw (piv txwv li, thaum sawv ntawm zaum) Nyuaj siab sawv ntsug kiag li Hnov lub suab "click" lossis "tock" los ntawm lub duav Nyuaj rau kev taug kev, ceg tawv

Qhov tseem ceeb tshaj plaws yog qhov mob yuav ploj me ntsis thaum koj so, tab sis yuav mob ntxiv dua thaum koj taug kev, khiav, lossis nce ntaiv. Yog tias koj muaj cov tsos mob no, tsis txhob tsis quav ntsej lawv.

Cov kev kho mob rau qhov no yog dab tsi?

Kev kho mob rau tus mob psoas syndrome nyob ntawm seb qhov mob hnyav npaum li cas thiab seb puas muaj lwm yam teeb meem cuam tshuam. Thawj qhov koj yuav tsum ua yog mus ntsib kws kho mob lossis kws kho mob uas tsim nyog kom tau txais kev kuaj mob tseeb.

Muaj ntau txoj kev kho mob tseem ceeb:

1. Kev Kho Mob Lub Cev: Qhov no yog txoj kev kho mob tseem ceeb thiab zoo tshaj plaws. Ntawm no, nyob rau hauv kev taw qhia ntawm tus kws kho mob lub cev, koj yuav koom nrog cov kev tawm dag zog tshwj xeeb uas ncab thiab ua kom cov leeg Psoas muaj zog. Tsis txhob sim ua cov kev tawm dag zog tshwj xeeb no ntawm koj tus kheej tom qab nrhiav lawv hauv online. Ua lawv tsis raug tuaj yeem ua rau qhov raug mob hnyav dua.

2. Tshuaj: Yuav kom tswj tau qhov mob, koj tus kws kho mob yuav sau ntawv kom noj cov tshuaj tua kab mob xws li Ibuprofen thiab Paracetamol.

3. Kev txhaj tshuaj Corticosteroid: Qee zaum, cov tshuaj no yog muab los txo cov leeg nqaij o thiab ua kom cov txheej txheem kho sai dua.

4. Phais Mob: Tsis tshua yuav tsum phais mob. Tsuas yog tias kev kho lub cev thiab lwm yam kev kho mob tsis pab, koj tus kws kho mob yuav xav txog kev phais mob kom tshem cov leeg lossis ua kom cov leeg ntev dua.

Cov kev tawm dag zog yooj yim kom cov leeg nqaij psoas noj qab nyob zoo

Tom qab tau txais kev tso cai los ntawm koj tus kws kho mob thiab tus kws kho lub cev, cov kev tawm dag zog yooj yim no tuaj yeem pab tswj tau qhov yooj ywm thiab lub zog ntawm cov leeg nqaij psoas.

1. Ua pa tob tob

Qhov no ncab cov leeg nqaij ntawm lub duav thiab cov leeg nqaij Psoas zoo.

Sawv ncaj thiab muab ib ceg tso rau pem hauv ntej.
Tso koj lub hauv caug nraub qaum rau hauv pem teb. Khaws koj nraub qaum kom ncaj.
Khaws ob lub hauv caug kom khoov li 90 degrees. Tsis txhob cia koj lub hauv caug pem hauv ntej mus deb tshaj koj cov ntiv taw.
Ua ob lub voj voog, 10 zaug rau txhua sab.

2. Nqa ceg

Qhov no yog ib txoj hauv kev nyab xeeb los txhawb cov leeg nqaij Psoas.

Sawv ntsug ncaj.
Khoov ib ceg ntawm lub hauv caug, taw ko taw mus rau hauv qab, thiab tsa nws mus rau saum.
Khaws lwm ceg kom ruaj khov rau hauv av thiab tuav lub hauv caug khoov rau ob peb feeb.
Maj mam txo qis. Ua tsawg kawg 10 zaug nrog ib ceg.

3. Choj Pose

Qhov no ua rau cov leeg ntawm lub duav, lub duav, thiab lub duav muaj zog.

Pw hauv pem teb, khoov koj lub hauv caug, thiab muab koj txhais taw tso rau hauv pem teb.
Tig koj ob txhais tes mus rau hauv pem teb thiab khaws cia ze ntawm koj lub duav.
Khaws koj nraub qaum kom ncaj thiab tsa koj lub pob tw kom siab li siab tau.
Maj mam txo qis rov qab. Ua 5 zaug, txhua zaug ua 20 zaug.

Yuav ua li cas thiaj tiv thaiv tau cov leeg nqaij psoas?

Ua kom sov so ua ntej tawm dag zog: Kev taug kev, kev khiav qeeb qeeb, thiab kev ncab cov leeg yooj yim li 5-10 feeb tuaj yeem pab tiv thaiv kev raug mob ntawm cov leeg.
Maj mam ua kom lub cev muaj zog: Tsis txhob pib ua kom lub cev muaj zog dhau ib zaug tom qab so ntev. Maj mam ua kom lub cev muaj zog ntxiv.
Txhim kho kev ywj pheej: Ncab cov leeg nqaij loj tsawg kawg 5 feeb, 3-5 hnub hauv ib lub lim tiam.
Tsis txhob ua tib yam kev txav mus los dua thiab dua: Yog tias koj koom nrog kev ua kis las uas muaj tib hom kev dhia lossis kev khoov lub duav, nug koj tus kws kho mob lossis tus kws kho lub cev txog lwm yam kev tawm dag zog.

Cov Lus Qhia Txog Kev Coj Mus Tsev

Cov leeg nqaij psoas yog ib cov leeg nqaij uas txuas cov sab saud thiab sab hauv qab ntawm peb lub cev thiab nws tseem ceeb rau kev taug kev thiab sawv ntsug.

Psoas syndrome tej zaum yuav yog qhov ua rau mob nraub qaum, mob duav, thiab mob qhov ncauj.

Zaum hauv ib qho chaw ntev yog qhov ua rau cov leeg nqaij no puas tsuaj loj heev.

Yog koj muaj cov tsos mob zoo li no, tsis txhob kuaj mob koj tus kheej thiab mus ntsib kws kho mob.

Cov kev tawm dag zog tshwj xeeb uas ua los ntawm kev kho lub cev yog qhov kev kho mob zoo tshaj plaws rau qhov mob no, tab sis lawv tsuas yog yuav tsum ua raws li kev taw qhia ntawm cov kws tshaj lij.

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Frequently Asked Questions (FAQ)

Cov tsos mob ntawm tus mob Psoas syndrome yog dab tsi?

Yuav kom yooj yim dua los txheeb xyuas cov tsos mob uas tshwm sim hauv tus mob no, cia peb saib lub rooj zoo li no.

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.

Ntxiv koj cov lus

Cov Mob Pob Txha & Cov Pob Qij TxhaJuly 6, 2026