Nang pawhin hnungzang natna i nei a, hna i thawk thei lo em ni? (Low Back Pain) Hemi chungchang hi han sawi ila!

Tunlai hian hnungzang natna hi mi tam takin an nei a, a ni lawm ni? A châng chuan, hnungzang na tak, na tak chuan ni tam tak chhûng ni tin hna thawh theih lohna a siam thei a ni. Chuvangin, hetiang chiah hian i hnungzang natna rang tak i vei a nih chuan he thuziak hian a dam thuai theih nan a pui ang che.

He thil pawimawh hi hre reng ang che!

He thuziak-a kan tips te hian mi tam tak chu hnungzang natna tihziaawmna turin a pui a ni. Engpawhnise,

Heng thil i tih lai hian i hnungzang na a na zual tih i hriat chuan, emaw, i ke a na ang maia i hriat chuan, khawngaihin tih kha titawp nghal la, doctor emaw physical therapist emaw pan nghal rawh. A pawimawh hle mai, a tha em?

He hnungzang natna rapthlak tak `(Acute Low Back Pain)` atanga rang taka dam leh theihna thuruk ber chu kan hnungzang natural curve, chu chu kawr chhunga inward curve tlem `(lordosis)` tih hi a ni. Hei hi ``normal curve of the spine`` kan ti a. Hetianga hnungzang curve support hian i dam leh thuai thei ang. A tlangpuiin, he hnungzang natna rang tak a lo thlen hnu hian ni 10 atanga ni 20 vel chu hetiang dinhmunah hian awm tum ang che.

Engtin nge i thut dan dik?

Thut hi hnungzang natna i neih hunah i tih tlem tur a ni. Mahse thut a ngai a nih chuan rei tak thut suh. Hun rei lote chhung thu la, minute 10 atanga 15 vel ang maiin thu rawh.

Thut lai hian heng thilte hi fimkhur rawh:

• Back support: I thut laiin i hnungzang curve-ah support te tak te dah la, i kawr chungah chiah dah la. Hei hi rolled towel emaw lumbar roll emaw pawh a ni thei.
• Posture: I hip leh khup chu level inangah a awm tur a ni a, a dik zawka sawi chuan 90-degree angle-ah a awm tur a ni. A tul chuan ke chawlhna emaw, chair emaw hmangin i ke chu i nghat ang. I ke chu cross suh la, i ke chu leiah flat takin dah rawh.

Back support tel lova thut dan tur dik tak zawn dan tur chu hetiang hi a ni:

Lumbar roll i nei lo tih han ngaihtuah teh. Tichuan hetiang hian ti rawh:

1. Chair-ah hmalam pan la, hmalam pan la, i rilru hah ang maiin hmalam pan rawh.

2. Tunah chuan ding nghet la, i hnungzang chu i theih ang tawkin arch rawh. Hetiang dinhmunah hian second engemaw zat chu vawn tlat ang che.

3. Tichuan posture chu tlem (10 degree vel) relax la. Chutiang chuan i thut dan tur chu a ni.

Tips tlemte dang:

• Chair thlan dan: A theih chuan hnungzang sang tak, thlawp tlem leh kut nghahna nei chair-ah thu rawh. Sofa ang maia hmun nem takah i thut chuan i hnungzang chu a round ang a, i ruhro chuan engmah a thlawp lo ang.
• Hnathawh hmun: 1.1.Office-a i awm chuan i chair leh desk san zawng kha siamrem la, nuam takin hna i thawk thei ang. I hnathawhna bulah thu la, i lam hawiin tlem han tilt rawh. I elbow leh kut chu i chair kut emaw, desk emaw-ah dah la, i kekawrte chu hahdam takin dah rawh.
• Swivel chairs: Swivel chair-a wheel nei i nih chuan i kawr chhungah chauh hawi suh. I taksa pum pui chu hawitir rawh.
• Thawh chhuah hunah: Thut atanga tho chhuah dawnin i ke dinglam hawiin ding la, chair hma lamah lo kal rawh. Kawr atanga hmalam pan suh. I thawh veleh standing backbend 10 vel ti rawh. Hei hi i hnungzang tan a tha.

Engtin nge lirthei khalh laiin i hnungzang i enkawl?

Driving hian i hnungzang a ti buai thei bawk a, chuvangin hengte hi hre reng ang che:

• Back support: Hetah pawh hian kan sawi tawh ang khan spine curve zuitu support dik tak (lumbar roll) vawng reng ang che.
• Seat siamrem dan: I khup chu i hip-ah emaw, a chung lamah emaw a awm tur a ni. Seat chu steering wheel hnaih taka awm tur leh i hnungzang curve support thei turin siamrem rawh. Seat chu i khup a ben theih nan leh i kein awlsam taka pedal a thlen theih nan a hnaih tawk tur a ni.

Ding chunga hnungzang lama awlsam tak posture

Hmun khata rei tak ding reng pawh hi i hnungzang tan a tha lo. Hei hi han ti ve teh:

• Posture: I lu chu chawi sangin, i kekawrte hnunglam hawiin ding la, i rilru chu chhuah la, i rit zawng chu ke pahnihah inang tlangin sem la, i hip chu inthup lut rawh.
• Hmun khatah ding suh: A theih ang anga rei tak ding lo tur.
• I hnathawhna san zawng siamrem rawh: A theih chuan i desk san zawng chu i tan a nuam thei ang bera siamrem rawh.
• Ke pakhat chunglam: Ding laiin ke pakhat chu stool te tak te emaw box emaw chungah dah tum ang che. Minute tlemte danah ke thlak thin ang che.
• Kitchen-a hnathawh laiin: Kitchen-a hnathawh laiin sink hnuaia cupboard chu hawng la, ke pakhat chu a chhungah dah rawh. Minute 5 atanga 15 danah ke thlak thin ang che. Hei hian i hnungzang chu chawlh hahdamna ropui tak a pe ang.

Leia mu, thut, khup chunga mut lai

Hetiang thil i tih hian eng position nge i hman dawn tih i ngaihtuah hmasa tur a ni. Hun engemaw chen hniam taka awm a ngai a nih chuan khup khup hi a tha hle. Engtiang pawhin ti mah la, heng thilte hi hre reng ang che:

• Leia thil awmte chu en la, i ke chu tlem inhlat deuh rawh.
• I pum ruhte kha khauh takin khauh la, i ke hmangin i inhnukdawk ang.

Weight i chawi a nih chuan hetiang hian ti rawh (mahse a theih ang angin weight i chawi loh tur!)

Dik tak chuan hnungzang natna i neih hian a tam thei ang ber chawi loh hi a tha ber. Mahse thil i chawi a ngai tak tak a nih chuan heng step te hi zawm rawh.

• Weight limit: Thil danglam tak tak emaw, kilo 13-14 (pound 30) aia rit emaw chu chawi chhuak suh.
• Ding nghet rawh:Eng thil pawh i chawi hmain i ding tha em tih enfiah hmasa phawt ang che.
• Kawng dik: I kawr hnuai lam thil i chawi chuan i hnungzang chu dinglam hawiin i khup leh i hip te chu ben rawh . I khup dinglam hawiin i kawr chhungah hmalam pan ngai suh. Hei hi mi tam takin an tihsual a ni!

Thil rit phurh dan tur dik tak chu hetiang hi a ni:

1. I thil chawi tur hnaihah ding la, ke chu a inhlat deuh a, leiah chuan flat takin ding rawh.

2. I pum ruh kha khauh la, i ke hmangin a rit chu chawi sang rawh .

3. I khup ben la, dinglam rawh. Thil chu paih nghal mai ang maiin la chhuak suh.

4. Ding nghet takin ding la, twist lovin. Thil rit i chawi dawnin i ke chu dinglam hawiin dah reng tur a ni.

5. Dawhkan atanga thil i chawi a nih chuan dawhkan kil lamah hrual la, i taksa hnaih turin rawn hruai rawh. I khup ben la, thil chu hnaih rawh. I ke hmangin thil chu chawi sang la, ding nghet rawh.

6. Thil rit tak tak chu kawr atanga chawi chhuah loh tur.

7. Parcel ang chi thilte chu i taksa hnaih takah vawn la, i kut chu vawn tlat rawh. I pum ruhte kha khauh takin vawng la, step te te hmangin zawi zawiin kal rawh.

8. Leiah thil i dah dawnin , i chawi sang ang bawkin ti rawh. I ke chu leiah flat takin dah la, i pum ruh te kha tikhauh la, i hip leh khup te chu ben rawh.

Chunglam atanga thil i lak hian

• Thil sang tak i lak dawn chuan chutiang level-ah chuan i chawi sang turin stool emaw chair te tak te hmang ang che.
• I hmuh duh chu a theih ang anga hnaih rawh.
• I thil phurh tur chu engtiang chiahin nge a rit tih hre chiang rawh.
• Kut pahnih hmangin chawi sang rawh.

Mut leh mut huna fimkhur tur thil

Mut that hi hnungzang na atan a pawimawh hle.

• Mattress: Mattress nghet tak, a pil lo tur thlang la, box spring pawh thlang bawk ang che. A tul chuan mattress hnuaiah board dah la. A tul chuan leiah pawh i mu thei bawk.
• Thiltih dan: Nêm taka mut i thiam chuan, rang taka dinhmun nghet takah i inthlak chuan a natna a tizual thei a ni. I tan a nuam ber tur position zawng tum ang che.
• Lumbar support: Zana mut laiin lumbar support bun hian a pui thei hle. I kawrfual roll-up bed sheet emaw towel emaw i khuh pawhin a pui thei bawk.
• Mut dan: I ruhro chu a awmna tur dik takah a awm theih nan mut tum ang che (entir nan, lumbar roll hmanga i hnungzang chunga mu emaw, i khup tlem beng chunga i sir lama mu emaw). I khup chu i rilru thlenga hrual chungin i sir lamah mu ngai suh.
• Khum atanga thawh dawnin: Khum a mut atanga i tho chuan a sir lamah hawi hmasa la, khup pahnih chu chawi sang la, i ke chu khum sir lamah dah rawh. Tichuan i kut hmangin i in nawr chho ta a. Kawr chhungah hmalam pan suh.

Tips pawimawh dang thenkhat

• A theih ang anga kawr atanga hmalam pan emaw, leia tlu emaw hna thawh chu tihtlem rawh.
• Khuh emaw, thawk hah emaw a nih chuan a theih chuan ding la, hnunglam hawi deuh la, i ruhro curve a ti sang ang.
• I khup ben chungin i sir lamah mu rawh. I khup inkar ah pillow i dah thei bawk.
• A theih ang angin i pum nena mut loh tur.
• I hnungzang chunga i mut chuan i khup hnuaiah pillow dah la, i ruhro curve hnuaiah pillow te tak te dah bawk ang che.

Chuvangin, hei hi i hre reng ang u? (In lama hruai tur thuchah)

Acute low back pain hi a harsa deuh thei. Mahse, hlauthawng suh. A pawimawh ber chu i ruh (spine) natural curve (lordosis) vawng reng tur a ni.

• A theih ang anga thut chu tihtlem rawh. I thut a ngai a nih chuan back support tha tak i neih ngei ngei tur a ni a, posture dik tak i neih theih nan.
• A theih ang anga rit phurh loh tur. I chawi a ngai a nih chuan uluk takin ti la, i ke hmangin chawi sang rawh. I hnungzang ben chungin rit phur ngai suh!
• Mut lai pawhin i hnungzang tana nuam tur position thlang rawh.
• Heng thil tih lai hian natna a zual a nih chuan, emaw, i ke hnuai lam a pan a nih chuan doctor pan ngei ngei tur a ni.

Heng tips te hi i zawm chuan i hnungzang natna atang hian i dam thuai thei ang. Dam leh thuai turin duhsakna kan hlan e!

` Back na, Back na, Low Back Pain, Acute Low Back Pain, Posture dik, Weight lifting technique, Back health