I naute chu nitin i chhungah a lo thang lian zel tih hi thu lawmawm tak a ni lawm ni? Chutiang chu a ni tur a ni. Mahse, chutih rual chuan i hnungzangah pressure tlem te, rit lo te, leh na te pawh i nei thei bawk. Dik tak chuan nu naupai tam takin hetiang hi an tawng tawh a ni. He hnungzang natna hi naupai hun chanve hnihna, chu chu thla 4-5 hnuah a ni ber. Mahse, lungngai suh, he natna hi tihziaawmna tur leh thunun tur hian i tih theih tam tak a awm. Vawiin hian sawi ila.
Naupai lai hian engvangin nge hnungzang hi a khauh em em?
Naupai laiin hnungzang natna hi i pelvis leh i ruhro inzawmna hmunah a awm tlangpui a, chu chu sacroiliac joint an ti a ni. Hei hi chhan hrang hrang a awm a. Eng nge an nih i han thlir teh ang.
| Chhan | A awlsam zawngin... |
|---|---|
| Rihna a sang chho zel | Naupai hrisel lai hian kilogram 11 leh 16 inkar i tipung tlangpui. I ruhro hian heng rit zawng zawng hi a phur vek a ngai a ni. Tin, naute a lo seilian chhoh zel chuan nausen pum hian i ruhro chhunga nerve leh thisen kalna kawngte chu pressure a siam bawk. Hei hi a chhan ber a ni. |
| 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 tan ta a ni. Vawi tam tak chu i pum hmalam a lo chhuah rual hian i taksa rihna chu i hnungzang ah i vawn tir 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 taksa hian hormone ‘Relaxin’ tih a siam chhuak thin. A hnathawh ber chu nau neih awlsam zawk nan pelvic area-a ligament te tihreh hi a ni. He hormone vek hian ruhro (spine) thlawptu ligament te pawh a ti hahdam bawk. Hei hian ruhro a ti nghet lo va, natna a thlen thei bawk. |
| Abdominal muscle inthen darh a ni | I nausen a lo lian chhoh zel chuan i rilru atanga i hnute thlenga kal (`rectus abdominis muscles` an tih) chu a laiah a inthen thei a ni. Hetianga taksa peng hrang hrang inthen hian hnungzang natna a tipung thei bawk. |
| Rimtawng | Stress hian hnungzang natna a nghawng thei bawk. Stress i neih chuan i hnungzang ruhte chu a nghet thei hle. I lungkhamna emaw, i rilru hahna emaw i neih ni-ah chuan i hnungzang na chu a na zual tih i hmu mai thei. |
He hnungzang natna hi eng nge tih theih ang?
Thu lawmawm dang chu i naupai hma atang tawh khan hnungzang na i neih loh chuan nau neih i hnaih deuh deuh chuan a natna chu a reh mai thei. Chutih lai chuan, natna tihziaawmna tur thil tam tak i tih theih a ni.
- Exercise: Exercise pangngai leh awlsam tak hian i taksa ruh a tichak a, i flexibility a tipung thei bawk. Hei hian i hnungzang a stress a tihziaawm thei 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 a, a remtihna lak hmasak a pawimawh hle. I tana ṭha tur leh i hnungzang leh i pum ruh tichaktu tur exercise a rawt thei a ni.
- Compress lum leh vawt: Hei hi enkawlna tha tak a ni thei bawk. I doctor nen inbia hmasa la, a remtih chuan ice pack emaw, towel-a khuh thlai hmin ang chi emaw chu a natna hmunah minute 20 vel ni khatah vawi tam tak hnawih thin ang che. Ni hnih atanga ni thum hnuah tui lum bottle emaw heating pad emaw hnawih tur a ni.
- Posture tha vawn reng: I posture vawn reng a pawimawh hle . I thut lai te, mut lai te leh hnathawh lai te chuan i hnungzang dinglam hawi reng tur a ni.
- Mut laiin: I khup inkarah pillow dahin i sir lamah mu rawh. Hei hian i hnungzang a pressure nasa takin a tihziaawm ang. I hnungzang chungah (i hnungzang chu leiah a awm ang maiin) mu suh.
- Thut lai chuan:Chair-a i thut chuan i hnungzang thlawp turin towel te tak te chu roll up la. I ke chu lehkhabu stack emaw, stool te tak te emaw chungah dah rawh. I kekawrte hnunglam hawiin ding takin thu rawh.
- Ding laiin: I kekawrte hnunglam leh i hip te chu hmalam hawi deuhin ding nghet rawh. Support belt pawh i hmang thei bawk. Hemi chungchang hi doctor zawt rawh.
- Enkawlna dang: Acupuncture leh chiropractic te hian mi thenkhat tan hahdamna a pe niin an sawi. Mahse, heng enkawlna zinga pakhat tal i enchhin hmain i doctor nen inbia la, an phalna la hmasa phawt ang che.
- Leiah thil i lak dawnin, i khup ben chungin khup thla la, i hnungzang chu ben lovin .
- Heels sang tak hi pumpelh rawh . Arch support tha tak nei flat shoes ha rawh. Hormone inthlak danglamna avanga i ruh a lo hrual avangin kekawr size lian deuh i mamawh mai thei.
- I hnungzang na a awm reng chuan i doctor nen inbia ang che. Doctor zawt hmasa lovin painkiller ei ngai suh. Acetaminophen (Tylenol) hi naupai tan a him tlangpui. Mahse, aspirin leh NSAID (ibuprofen leh naproxen ang chi) te hi a tha lo. A tul chuan i doctor chuan painkiller emaw muscle relaxant emaw him zawk a pe ang che.
- Naupai laiin hnungzang na hi nu tam tak tan chuan a awm fo thin. A tul lovah lungngai suh.
- I dinhmun enkawl leh exercise awlsam leh him tak tih hian hahdamna nasa tak a pe thei a ni.
- Exercise i tan hmain emaw, natna tidamtu damdawi i ei hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Vaukhânna chhinchhiahna, natna nasa tak, rhythmic cramps, emaw, taksa peng hrang hranga rilru hahna te a awm chuan doctor lam pan nghal rawh.
A pawimawh hle: Naupai lai hian i pum (abdomen)-ah direct-in lumna hnawih loh tur.
Thil pawimawh dang tlemte
Engtikah nge Doctor i hmuh nghal tur?
I hnungzang na mai mai chu i doctor ko nghal mai mai a tawk lo. Mahse a hnuaia symptoms te hi i neih chuan ngaihthah suh. I doctor ko nghal la, damdawi inah kal nghal rawh.
| Warning feature a ni | Engvângin nge i fimkhur bîk ang? |
|---|---|
| Natna nasa tak a ni | Natna pangngai aia nasa leh tuar theih loh. |
| Natna lo awm nghal emaw, a pung chak lutuk emaw | Hei hi natna khirh tak chhinchhiahna a ni thei. |
| Rhythmic cramping natna a awm | Hei hi nau neih hmaa nau neihna chhinchhiahna a ni thei . Hun engemaw chen hnuah a natna a reh a, a lo let leh a nih chuan ngaihven nghal rawh. |
| Zun harsatna emaw, taksa peng hrang hranga rilru natna emaw | Hei hi nerve chhiatna emaw, natna khirh tak dang emaw a ni thei a, chuvangin doctor thurawn zawng nghal rawh. |
A tlem hle a, hnungzang natna nasa tak hi naupai laia ruh natna, vertebral osteoarthritis, emaw septic arthritis ang chi natna khirh tak tak nen a inzawm thei a ni. Chuvangin rinhlelhna i neih emaw, a natna chu a danglam bik nia i hriat chuan doctor pan a, check-up neih hi a tha ber a, a him ber fo bawk.
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