Degenerative Disc Disease hi Back Pain thlentu a ni em? - He Exercise hian a pui thei!

I hnungzang natna emaw, kawng na emaw i nei fo em? Zing i thawh chuan i hnungzang a khauh tih i hre mai thei em? A nih loh leh rei vak lo i thut hnua i thawh hian i hnungzang hnuai lamah kah na i nei em? Hei hi mi tam tak tan chuan harsatna tlanglawn tak a ni. Hei hi hnungzang natna awlsam tak angin kan ngai. Mahse a chang chuan he natna thlentu hi thil thuk deuh deuh a ni thei. Chu chu tunlaia kan sawi tum dinhmun, degenerative disc disease an tih chu a ni.

Degenerative Disc Disease hi eng nge ni?

A awlsam zawngin sawi ila, hei hi natna a ni lo va, kan tar chhoh zel chuan kan ruhroah hian pianphung inthlak danglamna a ni. I hnungzang chhunga vertebrae (i ruhro) te chu brick inzawm khawm angin ngaihtuah rawh. Heng brick inkarah hian, chu chu vertebrae pahnih inkarah hian jelly ang chi hmun a awm a, chu chuan `shock absorber` ang maiin hna a thawk a, chu chuan an che emaw, an rit phurh emaw hunah an inzawm khawm loh nan a thawk a ni. Heng disc te hi `(Spinal Discs)` kan ti a.

Heng disc pawn lam hi a khauh deuh a, mahse a chhung lam erawh chu tui atanga siam a ni ber. Kan tar chhoh zel chuan, hun kal zelah car tyre a chhe vek ang bawkin, heng disc-a tui awm zat hi a tlahniam a, a flatten a, a chhe tan bawk. Tichuan chu `cushion` chu a bo ta a, vertebrae te chu an inhnim hrual tan ta a ni. Chutah chuan natna leh hrehawmna i nei tan thin. Hetiang dinhmun hi `Degenerative Disc Disease` an ti a.

Natna enkawlna atana puitu exercise te

Hetiang natna avanga natna hi enkawl dan tha ber pakhat chu exercise hi a ni. Mahse, hei hi duhthusam anga tih tur a ni lo tih hre reng ang che. I doctor rawn la, a thurawn angin exercise program eng pawh i tan tur a ni.

Heta kan sawi tur exercise te hian a tum ber chu ruhro chhehvel thau te tichak a, an flexibility tihpun a, vertebrae-a pressure tihziaawm a ni. Hengte hi exercise awlsam tak tak, in lama tih theih a ni. A pawimawh ber chu zawi zawiin bul tan la, natna i hriat chuan chawlhsan nghal mai tur a ni.

Chutiang exercise thenkhat chu hetiang hi a ni :

1. Hamstring Stretch (a kekawr hnunglam ruhte tihzauh) .

Mi tam tak hnungzang na hi hamstring muscle tight vang a ni a, chu chu a kekawr hnung lamah a awm a ni. Heng ruhte hi a tight chuan a tul lo takin hnungzang hnuai lam a ti na thin. Awle, hei hi engtin nge kan tih ang tih i lo en ang u.

• A hmasa berin, ṭhutphah, khum kil emaw, step emaw ang chi hmun sâng deuh hmaah ding rawh.
• Tunah chuan i ke pakhat chu dinglam hawiin chu hmun sang takah chuan i kephah chu dah rawh. I hnungzang dik taka vawn reng a pawimawh hle.
• A dawtah chuan i hnungzang chu dinglam hawiin, zawi zawiin i taksa chunglam chu hmalam hawiin, i ke chunga i awm lam pan chuan ben rawh. I kekawr hnunglam a stretch tha tak i hriat thlengin bend rawh. A na hma loh chuan ben suh.
• Second 30 vel chelh la, zawi zawiin dinglam hawiin ke dang pawh chutiang bawk chuan ti rawh.
• Hei hi vawi thum vel ti la, a sir lehlamah inthlak danglam rawh.

2. Cat-Cow Stretch tih hi a ni

Hei hi ruhro tan chuan exercise hrisel tak a ni. Back stiffness a ti tlem a, flexibility tha tak a pe bawk.

• A hmasa berin i kut leh khup chu leiah dahin ke pali zawng zawngah chuang rawh. I kut chu i kekawrte nen a inmil tur a ni a, i khup pawh i hip nen a inmil tur a ni.
• Tunah chuan i thawk chhuah rualin i pum chu hnuai lam hawiin i lu leh i hip te chu chawi sang la (bawng ang maiin).
• A dawtah chuan i thawk chhuah rualin i hnungzang chu nasa takin arch la (mi thinrim ang maiin). Tun tum chu i hmui chu i rilru lam hawiin tuck rawh.
• Hei hi zawi zawiin, chung leh hnuai, vawi 10-15 vel ti rawh. Ni khatah vawi hnih vawi thum i tih theih chuan a tha zawk.

3. Back Extension tih a ni

Hei hi exercise awlsam tak a ni a , i hnungzang ruh tichaktu a ni .

• Leiah blanket dah la, i pum chu i hnuaiah dahin mu rawh.
• Tunah chuan i kutphah chu i kekawr ipte sir lehlamah leiah dah rawh.
• Zawi zawiin i lu leh i rilru chu chawi sang rawh. I kut hmangin tlem han nawr rawh. I pum ruh leh i hnungzang hnuai lam (stretch) i hmu ang.
• I comfortable maximum thleng la, second 30 vel chelh la, zawi zawiin a original position-ah kir leh rawh.
• Hei hi nitin i ti thei a, i hnungzang i chau apiangin i ti thei bawk.

4. Khup atanga Chest Stretch

Hei hian hnungzang hnuai lam ruhte tightness a ti tlem a, ruhro tan hahdamna tha tak a pe bawk.

• I ke dinglam hawiin leiah hmai chungin mu rawh.
• Tunah chuan zawi zawiin i khup dinglam chu ben la, i rilru lam hawiin rawn hruai rawh. Ke dang chu a zau zawngin dah la.
• I khup chu i kut pahnih hmangin chelh la, i rilru hnaih deuh deuhin han hrual rawh. I hnungzang hnuai lam chu a stretch tha hle ang.
• Hetiang dinhmun hi second 30 vel chelh la, zawi zawiin i ke chu tizau la, ke dang pawh chutiang bawk chuan ti rawh.
• Hei hi vawi thum vel ti la, a sir lehlamah inthlak danglam rawh.

5. Bird-Dog Stretch tih a ni

Hei hi exercise tha tak a ni a, taksa balance, hips, thighs, leh back strength tichaktu a ni.

• Ke pali (kut hnuai lam, khup hip hnuai lam)-ah kir leh rawh.
• I pum ruhte kha khauh la, i hnungzang chu dinglam hawiin dah rawh.
• Tunah chuan i kut dinglam chu hmalam pan nghal rawh. Chutih rual chuan i ke veilam chu hnunglam hawiin ding rawh. I taksa chu line khatah dah tum ang che.
• Hetiang dinhmun hi second 8-10 chhung vawng la, zawi zawiin a awmna hmunah khan kir leh rawh.
• A dawtah chuan i kut veilam leh ke dinglam hmangin chutiang bawk chuan ti leh ang che.
• Hei hi vawi thum tal ti la, a sir lehlamah inthlak danglam rawh.

Exercise i tih hian heng thilte hi i rilruah vawng reng ang che!

Hetiang dinhmunah hian exercise i tih hian tih tam lutuk a awlsam hle. Chuvângin, heng thute hi hre reng ang che.

• Zawi zawiin tan rawh: Vawi khatah thil tam tak ti suh. Zawi zawiin nitin exercise hun leh tih tam dan hi tipung zel ang che.
• I taksa thu ngaithla rawh: Hei hi a pawimawh ber a ni. I duh ang zat chauh exercise la. Hrisel lohna emaw, natna emaw i neih chuan kal thui suh.
• Natna hmanga exercise la suh: Exercise i tih laiin natna nasa tak i neih chuan chawlhsan nghal rawh. Chu exercise chu i tan a dik lo mai thei.
• I doctor nen inbiakna neihpui rawh: Heng exercise i tih hnua i natna a zual a nih chuan, emaw, natna thar i neih chuan i doctor hmu ngei ang che . Exercise bik emaw physiotherapy emaw i mamawh mai thei.