Lumbar lordosis hi hnungzang natna thlentu a ni em? Lumbar lordosis tan exercise tha ber berte i zir dawn nia.

Office chair-a ni rei tak i awm hnua i tho a, "wow..." tih i hriat chuan i hnungzang i man em? A nih loh leh zing lama khum atanga i thawh hian i hnungzang hnuai lam pawh a na deuh a, a na deuh bawk em? He hnungzang na hi mi tam tak tan chuan harsatna awm fo a ni. A châng chuan i hnungzang chu tlem a ben, chu chu hnute chung lam deuhah a awm tih i hre thei bawk a, chhung lam hawiin a ben ang maiin a lang thei bawk. Hei hi damdawi lamah Lumbar Lordosis kan tih chu a ni. Hemi avanga natna lo thleng hi a chang chuan tuar harsa tak a ni. Mahse, lungngai suh, hemi chungchangah hian thil tih theih a awm. Hemi chungchang hi vawiin hian han sawi ila.

Engvangin nge kan ruhrote hi hetiang hian chhung lam hawiin a inher?

Hei hi chhan pakhat chauh a awm lo, thil engemaw zat a inrawlh thei.

• Poor Posture: A awlsam zawngin nitin kan thut dan. Hun rei tak chhung hmun khata ṭhut hi, a bik takin computer hmaa hnathawh lai hian dinhmun ṭha lo thlentu lian tak a ni. Hun kal zelah he posture tha lo hian ruhro natural curve a tidanglam thei a ni.
• Naupai: Naupai lai hian nausen pum chhunga a lo seilian ang zelin nu pakhatin a khawl lai (center of gravity) a inthlak danglam thin. Belly chu hmalam a pan chuan spine chu hnunglam hawiin a arch a, chu chu balance turin. Hei hi thil awmdan pangngai a nih laiin, a chang chuan ruhro chu a curve nasa zawk a, a na thei bawk.
• Infection: A tlem hle nachungin, hei hi ruh ruh (vertebrae of the spine) inkar disc-a infection vang pawh a ni thei a, chu chu damdawi lama kan sawi thin discitis . Hei hi bacteria infection vang a ni tlangpui.
• A chhan dang: Thau lutuk leh ruh natna thenkhat pawhin hetiang hi a thlen thei bawk.

Engtin nge exercise hian hei hi a puih?

Thu lawmawm tak chu he dinhmun hi exercise dik tak hmangin a tam zawk chu control theih a ni . Hetah hian tum lian pahnih a awm a.

1. Taksa chakna: I hnungzang leh pum vel (heng core muscles kan ti) i tihchak hian, chu ruhte chuan i ruhro tanpui tha tak a pe a ni. Thingkung vela props dah ang bawkin i hnungzang chauhvin a phur tur rit chu a tlahniam a ni.

2. Stretching: Stretching hian taksa ruh tight leh shortened te flexibility a tipung thei a ni. Hei hian natna a tihziaawm mai bakah, dinhmun siamthatna kawngah pawh a pui bawk.

Lumbar Lordosis natna vei tanpui nan exercise awlsam tak tak

Heng exercise te hi awlsam takin in lamah i ti thei ang. Mahse, hre reng ang che, natna i hriat chuan exercise kha titawp rawh.

1. Pum chhunga Drawing-In Maneuver

Hei hi exercise awlsam tak a ni a, mahse a hlawk hle. Spine thlawptu deep abdominal muscles te chu a tichak a ni.

• Step 1: Hmai lam hawiin leiah mu rawh. I khup ben la, i ke chu leiah flat takin dah rawh.
• Step 2: I pelvis chu hma leh hnung lamah rock la, a laiah ding la, chutah chuan i tan a nuam ber ang.
• Step 3: Thâwk la la.
• Step 4: I thawk chhuah rualin i pum ruhte chu i ruhro lam hawiin hrual rawh . I navel chu i ruhro lam hawia nawr tum ang maiin. I pum hnuai lam chu a rawn inhnukdawk a, a hring chhuak tih i hre tur a ni.
• Step 5: Hetih lai hian i taksa peng dang, i kekawrte emaw, i kawr emaw-ah te tightness i nei em tih enfiah thin ang che. Tightness a awm chuan chu muscle te chu relax rawh.

Hei hi ni khatah i tana a remchan dan angin vawi tam tak i ti thei a ni. Ni khatah vawi 5 vel atanga tan tur a ni. Vawikhat i thiam tawh chuan i pum chunga mu chungin, ṭhu chungin emaw, ding chungin emaw i ti thei tawh ang.

2. Stability Ball hmanga thut Pelvic Tilts

Chumi atan chuan stability ball , exercise ball lian tak i mamawh ang. Hei hian pelvis vel muscle te chu workout tha tak a pe a ni.

• Step 1: Stability ball chungah chuan thu rawh. I ke chu hip-width aia zau deuhin leiah dah rawh. I khup chu 90 degree angle-ah i ben tur a ni.
• Step 2: I pum ruhte kha khauh takin khauh la, i hnungzang hnuai lam (arch backwards) arch rawh. Second engemaw zat chu vawn tlat rawh.
• Step 3: Tunah chuan i hnungzang chu hmalam hawiin bend la, i pelvis chu a lehlamah tilt rawh. Hetah pawh hian second engemaw zat chu vawn leh rawh.

Hetiang hian vawi 10 vel vawi khatah ti thin ang che. I rilru hahdam chuan nitin i ti thei.

3. Dead Bug Exercise neih a ni

A hming hi a mak deuhin a lang thei a, mahse hei hi core strength atana exercise lar tak a ni a, chu chu pum leh hnungzang vel muscle te tihchakna a ni. Hei hian spinal stability a ti sang a, posture dik tak vawng reng turin a pui bawk.

• Step 1: Hmai lam hawiin leiah mu rawh. I hnungzang hnuai lam chu leiah hmet tlat ang che. I kekawr iptea tension awm chu thlah la, chawlh hahdam rawh.
• Step 2 naah chuan:I kut pahnih chu dinglam hawiin han chawi sang rawh. Elbows chu shoulder chungah direct-in a awm tur a ni. Kutphah chu inhmachhawn in turn rawh.
• Step 3: Ke pahnih chu chawi sang rawh. I kephah leh i kekawrte inkarah 90 degree angle siam la, i khup chu i hip chungah direct-in dah rawh.
• Step 4: Thâwk i chhuah rualin i kut dinglam leh ke veilam chu a rualin hniam la. Mahse, lei chu khawih suh. I hnungzang dik taka vawn reng a pawimawh hle.
• Step 5: I thawk chhuah rualin i kut leh ke chu a bul tanna hmunah hruai kir leh rawh. Tichuan, a lehlamah, chu chu i kut veilam leh i ke dinglam hmangin ti leh rawh .

Hei hi exercise dang pahnih aiin a harsa deuh a, chuvangin zawi zawiin tan a tha ber. A sir lehlamah reps 5 tih hmangin tan la rawh. Vawikhat chu i hnungzang chu lei atanga chawi chhuak lovin reps 5 dik tak i tih theih tawh chuan zawi zawiin reps chu 10 ah tihsan rawh.

Exercise i tih laiin heng thilte hi fimkhur rawh.

Heng exercise te hi hnungzang natna tihziaawmna tura tih a ni a, tihpunna tur a ni lo. Chuvangin heng point te hi ngaihtuah ve bawk ang che.

• Exercise laiin harsatna emaw, natna nasa tak emaw i neih chuan , exercise kha titawp nghal la , chawlh hahdam deuh rawh.
• Exercise zawhah natna a zual ang tih a hriat chuan ice pack hnawih hmasa la, chawlh hahdam tum ang che. I doctor-in a rawt a nih chuan painkiller (NSAIDs) chi dik tak i ei thei ang .
• Mahse chawlh hahdam leh heng thil tih hnua natna hi a la awm reng a nih chuan, emaw, natna a nasat lutuk chuan ngaihthah suh la, i doctor hnenah thurawn dil ngei ang che. Ani chuan a enfiah ang che a, i tan enkawlna leh thurawn tha ber ber a pe ang che.