I naute chu i chhungah a lo thang lian tih i hriat hian thil mak tak a ni. Mahse, chutih rual chuan, a châng chuan i hnungzangah natna leh natna tlem i nei ṭan a ni lawm ni? Hei hi a takah chuan nu tam tak tan chuan thil tawn tlanglawn tak a ni. Hetiang dinhmun hi naupai hun chanve hnihnaah a tam hle. Chuvangin lungngai suh, hei hi thil pangngai a ni. Tin , he hnungzang natna hi tihziaawmna tur hian thil tam tak i tih theih a awm bawk . Chipchiar takin sawi ila.
Engvangin nge hetiang hian ka hnungzang a na?
Naupai laiin hnungzang natna thlentu lian ber ber engemaw zat a awm. A dik tak chuan he natna hi i ruhro leh i hip ruh inzawmna hmunah a awm tlangpui a, chu chu sacroiliac joint an ti a ni. Hemi atana thil pawimawh ber berte hi han thlir ila.
| Chhan | A sawifiahna awlsam tak |
|---|---|
| Rihna a sang chho zel | Naupai hrisel takah chuan hmeichhe pangngai chuan kg 11-16 vel a pung thin. He extra weight hi spine hian a phur a ni. Tin, naute a lo seilian chhoh zel chuan nausen pum hian ruhro chhunga nerve leh thisen kalna kawngte chu pressure a siam bawk. |
| Posture a inthlak danglam thin | I naute a lo seilian chhoh zel chuan i taksa center of gravity chu a inthlak danglam thin. Chuvangin, i hriat loh pawhin i dinna leh i kal dan chu a danglam thin. Hei hian i hnungzang chu a tul lovah pressure a siam thei a, natna a thlen thei bawk. |
| Hormone inthlak danglamna | Hemi chhung hian i taksain hormone ‘Relaxin’ tih a siam chhuak thin. He hormone hian nau neih tura inbuatsaihna atan pelvic area-a ligament te chu a tizau thei a ni. Mahse, he hormone vek hian ruhro thlawptu ligament te pawh a tizau a , chu chuan ruhroah instability leh natna a thlen thei a ni. |
| Muscle atrophy a awm | I uterus a lo lian chhoh zel chuan i rilru atanga i midsection (rectus abdominis muscles) thlenga kal muscle plate pahnih chu a inthen thei a ni. Hei hian hnungzang na a tipung thei bawk. |
| Rimtawng | Stress hian i hnungzang ruh a tikhauh thei. Hei hian hnungzang na emaw, a tihnat emaw a thlen thei bawk. Naupai laiin i rilru hahna lai hian i hnungzang natna a pung tih i hmu mai thei. |
He hnungzang natna hi eng nge tih theih ang?
Thu lawmawm tak chu naupai hmaa i hnungzang natna i neih loh chuan nau neih hnaih deuh deuhin a na chu a reh tlangpui. Chutih lai chuan, natna tihziaawmna leh enkawlna atana pui turin thil tlemte i tih theih a awm.
Posture dik tak vawng reng rawh.
Posture tha lo hian hnungzang ah pressure nasa tak a siam thin. Chuvângin, hnathawh lai te, ṭhut lai te, leh mut lai te pawhin dinhmun dik tak vawng reng tum ang che.
- Mut laiin: I khup inkarah pillow dahin i sir lamah mu rawh. Hei hian i hnungzang a pressure a tihziaawm ang.
- Thut laiin: Chair-a thut laiin i hnungzang thlawp turin pillow te tak te emaw, towel rolled up emaw hmang la. I ke chu lehkhabu stack emaw, stool te tak te emaw chungah dah rawh. I kekawrte hnunglam hawiin ding takin thu rawh.
- Ding lai: I pum hmalam a lo kal avangin balance turin hnunglam hawi ai chuan i hip hmalam hawiin ding nghet la, i kekawrte chu hnunglam hawiin ding rawh. A tul chuan ‘support belt’ i hmang thei bawk.
Exercise leh Stretching tih te
- Exercise: Exercise neih fo hian taksa ruh a tichak a, flexibility a tipung bawk. Hei hian hnungzang a stress a ti tlem a ni. Thiltih tam tak, kea kal, tui chawi, leh stationary cycling te hi hmeichhe naupai tan a him a ni. Mahse exercise program eng pawh i tan hmain i doctor nen inbia ang che. I hnungzang leh i pum ruh tichaktu tur exercise chungchangah physical therapist i zawt thei bawk.
- Stretching: I hnungzang leh i pelvic area-a ruh tichak thei tur stretch awlsam tak tak a awm. Hengte hi doctor zawt rawh.
Compress lum leh vawt tak tak
Hnung natna hmunah compress lum leh vawt hnawih hian a ti hahdam thei a, mahse hei hi damdawi lam thurawn hnuaiah chauh tih tur a ni .
. Ni khatah vawi tam tak hetiang hian ti thin ang che.
2. Chumi hnuah thil lum (hot water bottle emaw heating pad emaw) hnawih la.
Pawimawh tak: Naupai lai hian i pum chhungah thil lum dah ngai suh .
Tips tlemte dang a awm bawk
- Leiah thil i lak dawnin i hnungzang ben ai chuan i khup kha ben la.
- Kekawr kekawr sang tak hak loh tur. Kekawr flat tak, support tha tak nei tur.
- I hnungzang chungah mu suh . I sir lama mut a tha ber.
- Natna a nasat chuan painkiller i ei hmain doctor nen inbiakna neih hmasak phawt ang che. Acetaminophen (Tylenol) ang damdawi hi a him tlangpui laiin, aspirin leh ibuprofen (Advil, Motrin) ang damdawi hi tun dinhmunah chuan a rem lo. Chuvangin doctor zawt hmasa lovin damdawi engmah ei suh.
Engtikah nge Doctor i hmuh nghal tur?
Hnung na hi a tam viau nachungin, a chang chuan thil pawi tak chhinchhiahna a ni thei bawk. A hnuaia symptoms te hi i neih chuan doctor ko nghal rawh.
| Vaukhânna chhinchhiahna fimkhur tûr | |
|---|---|
| 🚨 tih a ni | Natna nasa tak a ni . |
| 🚨 tih a ni | A natna chu zawi zawiin a zual thei a , a intan nghal thei bawk . |
| 🚨 tih a ni | Rhythmic cramping pains - Hei hi nau neih hma lutuk chhinchhiahna a ni thei. |
| 🚨 tih a ni | Zun harsatna emaw, taksa peng hrang hranga rilru hahna emaw. |
A tlem berah chuan hnungzang natna nasa tak hi naupai laiin osteoporosis an tih natna avanga lo awm thei a ni. Rhythmic pain pawh hi nau i pai dawn tih chhinchhiahna a ni thei bawk. Chuvangin, heng symptoms te hi i neih chuan doctor pan hmasa phawt ang che . A tul chuan damdawi in hnai ber Emergency Department (ETU) ah pawh i kal thei bawk.
Take-Home Thuchah a ni
- Naupai laia hnungzang natna hi a awm fo thin a, chuvangin a tul lova lungngai suh.
- Posture dik tak vawn reng te, exercise him tak tih te, leh simple stretch te ang chi thil atang hian hahdamna nasa tak i hmu thei a ni.
- Painkiller eng emaw i hman hmain emaw, enkawlna dang (acupuncture emaw chiropractic emaw ang chi) i hman hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Vaukhânna chhinchhiahna, natna nasa tak, throbbing pain, emaw, i taksa peng hrang hranga rilru hahna te chu fimkhur rawh. Chung zinga pakhat tal i tawn chuan doctor thurawn la nghal rawh.
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