Naupai Back Pain: Hemi chungchang hi kan sawi tur em ni?

Nu ni tur i ni em? A nih loh leh naute i kuah mai mai em ni? Hetih hunlaia i hlimna hi tawngkam hmanga sawi chhuah theih a ni lo, a dik em? Mahse he hlimna nena lo awm buaina pakhat, kan sawi tam loh, mahse mi tam takin an neih chu hnungzang natna hi a ni . Nausen hnute i pek lai te, inbual lai te, leia inkhelh lai te, leh naute i vawn lai te hian i beng reng a, heng zawng zawng hian zawi zawiin i hnungzang leh i kekawrte natna chu a tizual a ni. A châng chuan naupai laia hnungzang natna lo inṭan chu naute pian hnuah thla tam tak chhung a awm thei bawk. Hei hi nangmah chauh nghawngtu buaina a ni lo. Hemi chungchang hi chipchiar takin sawi ila.

Engvangin nge naupai lai hian hnungzang natna hi a hluar em em?

A nihna takah chuan a awm fo khawp mai. Survey-ah chuan naupai zinga 40% leh 50% inkar chuan an naupai chhungin engtik lai pawhin hnungzang natna an nei tih hmuhchhuah a ni. Chu chu nu pahnih zinga pakhat velin an tawng dawn tihna a ni.

Hei hi tichhe thei risk factors a awm bawk.

• Naupai hmaa hnungzang na i neih chuan: Naupai hmaa hnungzang na i neih chuan naupai laiin a zual zel a rinawm.
• Naupai hmaa i hnungzang na i neih chuan: I naupai hmasak lai khan hnungzang na i nei a nih chuan i naupai vawi hnihnaah i tawng leh thei.

Mahse mi zawng zawng hian an naupai chhung zawng hian hetiang hi an nei vek lo . Mi thenkhat chuan first trimester-ah an hre nasa ber a, chutah chuan a reh leh thin. Midang tan chuan thla engemaw zat kalta chhung khan natna hi a nasa ber a ni.

Hnung natna thlentu berte chu engte nge ni?

A awlsam zawngin, chutianga ti theitu mechanism lian pathum a awm a. Chungte chuan mimal emaw, a inzawm emaw pawhin natna a thlen thei. Eng nge an nih i han thlir teh ang.

Okay, chuti a nih chuan he thil hi engtin nge i tih ang?

Hei hi one-size-fits-all solution a awm lo. Mahse, i enchhin theih tur thil tam tak a awm. I doctor nen inbiakna nei la, physical therapist i hmuh theih chuan a ropui hle ang.

Posture dik tak vawn reng a pawimawh hle.

Hmeichhe naupai tam tak chuan swayback posture an nei thin. Hei hi tihtlem nan hian posture dik tak neih hi a pawimawh hle.

• High heels chu dah la, pheikhawk nuam tak, flat tak ha rawh.
• Thil rit tak i chawi dawnin, a bik takin naupang te tak te , khup lamah ben la, i kawr lamah ni lovin, khup lamah khin rawh .
• Thut laiin i ke kha han nghat suh la, leiah emaw, thuhnuaiah emaw dah zawk rawh. Chair thuk lutuk emaw, hniam lutuk emawa thut loh tur.
• Mut dinhmun pawh a pawimawh hle. I hnungzang dinglam hawia mut hi a tha lo a, naute hnena thisen kal a ti tlem thei a ni. I khup inkarah pillow dahin i sir lamah mu rawh. Taksa pum pui tanpui thei tur pillow sei (body pillow) hman a awlsam zawk hle.

Support leh tanpuina

Hetih lai hian rilru leh taksa puihna hi a hlu hle.

• Pumpui thlawptu thawmhnaw: 1.1.Doctor-te chuan i hnungzang natna i neih tan veleh special abdominal support garments hmang nghal turin an fuih. Chûngte chuan pum chu ṭanpuina engemaw chen a pe a, hnungzang chunga pressure a tihziaawm a ni.
• Emotional support : I tanpuitu tur i neih loh chuan nangmah chauha i awm lai hian i hrehawmna hian a ti buai zual thei. Hemi chungchang hi i kawppui, chhungte leh i thiante nen sawiho rawh. Inchhung hna thawhnaah tanpuina dil rawh.

Exercise leh enkawlna dangte

• Exercise: Exercise nem tak leh stretching hi a pawimawh hle. Hmeichhe naupai tan special ``Prenatal yoga`` class i tel thei a nih chuan a ropui hle. Yoga hian hnungzang leh pum ruh a tichak a, rilru hahdamna nasa tak a pe bawk.
• Enkawlna dang: Tui lum-a hnim hnim te, zawi zawia massage te, leh tui lum bottle vawn te hian rei lo te chhung chu hahdamna a pe thei a ni.
• Painkillers: Doctor rawn hmasa lovin damdawi engmah ei ngai suh. `(Acetaminophen)` ang chi natna tidamtu him tak a rawt chuan ei mai tur a ni.
• Chiropractic care: Hei hi mi thenkhat tan pawh a \angkai thei bawk. Mahse, hmeichhe naupai enkawlna lama tawnhriat nei, practitioner thiam tak nena inrawnkhawm a pawimawh hle . Hetiang enkawlna i neih hmain i gynecologist nen pawh inbiakna neih hmasak a pawimawh bawk.

Naute neih hnuah hnungzang natna hi a reh dawn em?

Mi tam tak chuan naute an neih hnuah hnungzang natna hi a reh mai ang tih an ring. Mahse thenkhat tan chuan chutiang chu a thleng lo. Natna hlui hi thla tam tak chhung a awm thei a, a chang chuan ke leh kawr ang chi hmunah natna thar a lo awm thei bawk.

A chhan chu a hmaa kan sawi tawh hormone ``Relaxin'' hian a nghawng dan, a bik takin nau hnute i pek chuan nau i pai hnuah thla 8 vel taksaah a awm thei a ni. Chuvangin ligament te chu a la lo chhuak reng a ni.

Nu tharte tan tips dang thenkhat:

• I naute bag chu thil tul lo takin khat suh. I ke pakhatah phur suh. A theih chuan push stroller hmang ang che.
• When breastfeeding , hmalam pan lutuk suh la, i hnungzang chu dinglam hawiin dah la, i naute chu i bula hnaih turin pillow hmang rawh.
• Exercise awlsam tak tak ti la , chu chuan i kawr leh i ke ruh inkar a tichak a . Hemi atan hian postpartum yoga hi a tha hle.

Heng zawng zawng nen hian nangmah pawh i ngaihtuah a ngai a ni. Hun engemaw chen chu chawlh hahdam leh thlamuang turin zawng rawh. I taksa hriselna bakah i rilru hriselna atan pawh a pawimawh hle.