Back pain laka inven nan - heng thilte hi ti la, heng thilte hi pumpelh rawh!

I hnungzang na pawh i nei fo em? Zing lama khum atanga i tho chhuah lai te, office chair-a i thut lai te, emaw, inchhung hna awlsam tak tak i tih hian i hnungzang na hi thil pangngai tak a ni em? Dik tak chuan an nunah engtik lai pawhin hnungzang natna nei lo mi hmuh a harsa hle. Mahse hei hi buaina awm fo a nih chuan kan nitin nunah kan tih dan tha lo te te te hi tlem kan ngaihtuah a ngai a ni. He hnungzang harsatna hi kan paih bo theih dan tur leh hrisel taka kan awm theih dan tur i lo en ang u.

Engtin nge khumah i hnungzang i humhim?

Ngaihtuah teh, kan dam chhung hmun thuma ṭhena hmun khat chu mutnaah kan hmang ṭhin. Chuvangin kan mutna mattress leh kan mut dan hian kan hnungzang hriselna a nghawng nghal vek a ni. Kan mut dik loh chuan zing lamah hnungzang nain kan tho ang. Chuvangin heng thilte hi fimkhur rawh.

Mattress dik tak thlang rawh

Mi tam tak chuan mattress nem tak, pil thei chu a tha ber niin an ngai. Mahse a takah chuan mattress tlem a thuk zawk, nghet zawk chu hnungzang tan a hlawk zawk. A chhan chu mattress nem tak hian kan hnungzang chu a thlawp tlem zawk a ni. A châng chuan, mattress chi khat chu nupa tan pawh a nuam lo thei. A chhan chu mi tinte mamawh puihna hi taksa rih zawng leh san zawng a zirin a inang lo vang.

Tin, mattress dinhmun pawh ngaihven bawk ang che.

Zing lama i harh chuan i hnungzang khauh tak leh na tak i nei a nih chuan i mattress kha han ngaihtuah teh . Engtik lai khan nge i mattress i thlak hnuhnun ber? Kan pheikhawk hak ang bawkin hun kal zelah mattress te hi a chhe vek a, hmun thenkhatah chuan a sagged thin. Kum khatah vawi hnih tal i mattress kha han phelh rawh. Sagging, sags , emaw springs a thawk tha lo em tih enfiah rawh . Heng harsatna i neih chuan mattress thar i neih a hun tawh. A tlangpuiin kum 5-7 inkar mattress thlak hi a tha ber.

Mut theihna hmun tha ber leh chhe ber

I hnungzang tana mut dan tha lo ber chu i pum chunga mut hi a ni . Hei hian i kawr chu a sir khatah a hawi vek a, hnunglam hawiin a ben a ngai a ni. Hei hian i kawr leh i hnungzang ruh (joint) te chu pressure nasa tak a siam a ni.

Chu ai chuan, a ṭha ber chu i sir emaw, i hnungzang emawa mut hi a ni .

• I sir lama i mut chuan: I khup inkar leh i kut inkarah pillow sei tak (body pillow ) hman a tha ber. A dang pawhin i khup inkar ah pillow pangngai dah la.
• I hnungzang chunga i mut chuan: I khup hnuaiah pillow dah la. Hei hian i hnungzang hnuai lam, chu chu lumbar spine-a pressure nasa takin a tihziaawm ang.

Zing lama khum atanga thawh dan tur

I alarm a ri veleh khum atangin i zuang chhuak nghal em? Chutiang chu ti suh. Chu ai chuan khumah minute khat chhung insiam la, i taksa chu harh turin hun tlem pe rawh. Heng thil tenawm tak takte hian hnungzang hliam venna kawngah a pui thei a ni.

Engtin nge lirthei khalh laiin i hnungzang i humhim?

Kan ramah hian mi tam tak chuan lirtheiah darkar tam tak an hmang a, a bik takin motor emaw bike-ah emaw an hmang thin. Hmun dik lova thut hian hnungzang a ti na fo thin.

• I car seat chu uluk takin siamrem rawh: I khup chu i hip-ah emaw, a hnuai lam emaw a awm theih nan i seat siamrem rawh. Motor khalh laiin hnunglam hla lutukah thu suh la, hmalam hawi suh la, slouch suh. Ding taka i thut theih poh leh i hnungzang chungah pressure a awm tlem zawk.
• Pillow chungchangah tanpuina dawng rawh: Mi thenkhat chuan dawr atanga an lei support pillow an hmang thin. Mahse, i tan hna an thawk lo mai thei. Chuvangin, a hmasa berin towel emaw, in lamah pillow te tak te dah la , i rilru hahdamna hmun chu en rawh. Mi thenkhat chuan kekawrte inkarah support an mamawh a, thenkhat chuan hnungzang hnuaiah an mamawh bawk. I tana tha tur hna zawng la, a tul chuan dawr atangin lei rawh.
• Khualzin rei takah chawlh la: Khualzin rei tak i kal dawn a nih chuan darkar khatah vawi khat tal car atang chuan chhuak la , i taksa chu han hrual la, tlem tal kal kual rawh. Hei hian i hnungzang chu hahdamna nasa tak a pe ang.

Hnathawh lamah kan hnungzang i venghim ang u.

Tunlai hian office hnaah mi tam takin hna an thawk a. Chair khatah, dinhmun khatah an thu a, darkar tam tak chhung computer chu an en reng a. Chuvangin i taksa a khauh a, i hnungzang a na hi thil pangngai a ni em?

Chutichuan heng thilte hi ti rawh:

• I computer dahna tur hmun: I computer screen chu mit level-ah a awm tur a ni . Hmun sang lutuk leh hniam lutuk angin lang suh.
• Thut tha: Ergonomic chair i mamawh lo. I mid- leh lower back tan support tha tak pe thei chair thlang rawh. I khup chu 90 degree angle-a ben a , i hnungzang a dinglam a nih chuan chu chu position tha ber a ni.
• Ke nghahna hmang rawh:Chair-a i thut laiin i kein lei a khawih loh chuan bench te tak te ang chi thil hmangin i ke chu ding rawh. Hei hian i hnungzang a pressure a tihziaawm theih nan a pui ang.
• Chawlh hahdam fo rawh: I computer emaw phone emaw-ah minute 45-50 danah alarm set rawh . Chutih lai chuan tho la, tlem han kal kual la, insiam la, thu leh rawh.

Ding tur hna i neih chuan (e.g., zirtirtu, dawr puitu), pheikhawk pahnih, a inmil tur i bun a pawimawh hle. Flat sandal emaw pheikhawk engmah support nei lo emaw hman loh tur. Lei atanga shock hip thei tur cushioning tha tak nei kekawr thlang rawh.

Inchhung hna thawh leh bungraw chawi dawnin fimkhur hle ang che.

Inchhung hna leh huan kan thawh hian kan bawkkhup a, thil kan chawi phah fo thin. Mi tam takin an hriat loh chu bawm rit lian tak chawi emaw, pawisa fai tlak ang chi thil te tak te pawh lak chhuah emaw hian a hnungzang chu nasa takin a tichhe thei tih hi a ni. Chuvangin, thil i chawi sang leh i ben dawnin heng posture dik tak hi ngaihtuah la.

Physics therapist ten an rawt lifting technique lian 3 a awm a.

Inchhung hna pawh i ti awlsam thei bawk. Lei i hrual emaw, hnim i hrual emaw hian khup chungah dah turin khup mat hmang ang che. Thil sang tak takte tihfai nan hmanraw kut sei tak hmang rawh. Shelf sang takah thil rit tak i kut i phar a ngai a nih chuan, ladder emaw, bench emaw te tak te hmang la, chu thil chu hnaih la, i taksa hnaih takah rawn hruai thla rawh.

Back na hi ngaihthah tur a ni lo. Heng thupekte zawm hnua i natna a reh loh chuan, a na zual a nih chuan, emaw, i ke a na emaw, a na emaw i neih chuan, i doctor hnenah thurawn dil ngei ang che