I hnungzang atanga i ke hnuai lam atanga radiate chhuak natna i nei bawk em? (Lumbar Radiculopathy/Sciatica) - Heng exercise awlsam tak takte hi han ti ve teh

Mi tam tak tan chuan harsatna tibuaitu tak chu hnungzang atanga, hnute kal tlang, ke hnuai lam natna hi a ni. Mi thenkhat chuan hei hi ‘silver vein’ an ti bawk. Hetiang natna nen hian a chang chuan ke chu a tingling thei a, a nih loh leh kea hriatna chu a tlahniam thei bawk. Hetiang dinhmun avang hian nitin hna mumal taka i thawh theih loh chang a awm bawk. Damdawi lam hawi chuan he natna hi lumbar radiculopathy kan ti a ni. Sciatica tih hming hi i hre tawh mai thei . Hei hi a chhan ber chu kan vertebrae (spine) inkar a soft parts (discs) te chu a bulge chhuak a, spinal nerve pakhat a press a ni. Chuvangin vawiin hian he natna atanga chhanchhuahna i hmuh theih nan in lama i tih theih exercise awlsam tak tak thenkhat kan sawi dawn nia.

He natna ti reh thei exercise te

A tam zawkah chuan exercise hian sciatica natna a\angin nasa takin a tidam thei a ni. Mahse, mi zawng zawng tan a thawk tha lo. Chuvangin, i dinhmun enkawlna tha ber tur hriat theih nan exercise regimen eng pawh i tan hmain i doctor nen inbiakna neih hmasak phawt a tha ber.

Chumi atana exercise tha ber ber chu kan mobility siam that leh core/abdominal muscles tihchak hi a ni ber. Exercise dik lo taka tih hian natna a tizual thei tih hre reng ang che. Chuvângin, dik taka tih dân hriat a, zawi zawiin ṭan a, zawi zawiin i tuar thiamna tihpun a pawimawh hle.

Hemi atana exercise tih theih ber berte chu engte nge ni tih i lo en ang u.

1. Hip Flexor tihzauh (stretch) a ni

Back pain atana exercise kan tih hian hip area enkawl a pawimawh hle. He exercise hian hip movement a ti awlsam zawk a ni.

• Step 1: A hmasa berin mat emaw puan fai emaw chu leiah dah la, khup khat chu leiah dahin khup rawh. Ke dang chu hmalam hawiin ben la, i ke chu leiah dah rawh.
• Step 2: Tunah chuan, kut chu leia khup nen a sir khatah dinglam hawiin chawi sang rawh.
• Step 3: Chu kut sang tak chu hnunglam tlem han sawn leh rawh. I hips chu hmalam pan a, i hnungzang a dinglam tih i hre ang.
• Step 4: Chutiang dinhmunah chuan second 20-30 vel awm rawh.
• Hei hi vawi thum vel tih leh tur a ni. A lehlamah pawh chutiang bawk chuan ti ve rawh.

2. Quadriceps tihzauh (Stretch) a ni

Beiseina chu ruhro (spine) a flexibility tihchangtlun a ni.

• Step 1: Leiah mu la, mahse hmai hnuai lam hawi rawh.
• Step 2: I ke ke ruh chungah towel emaw puan emaw dah la, i na berna sir lamah dah rawh. Tunah chuan i kephah leh i hnute chu zawi zawiin i lam hawia hruai turin hmang rawh.
• Step 3: Hetiang hian minute khat vel awm tum ang che.
• Hei hi vawi thum vel tih leh theih a ni.

3. Khup atanga Chest thleng

Hei hi exercise awlsam tak a ni. A hnungzang hnuai lam a tizau tha hle. Spinal condition thenkhat (e.g. spondylolisthesis ) tan hahdamna a pe thei.

• Step 1: Hmai chungin leiah mu la, i khup chu ben rawh.
• Step 2: Tunah chuan i khup pahnih chu i rilru lam hawiin rawn hruai rawh.
• Step 3: Chutiang chuan second 5-10 vel vawn tur a ni.
• Step 4: Hetah pawh hian i ke chu leiah dah la, rei vak lo chawlh la.
• Ni khatah vawi 5-10 vel tih thin ang che.

4. Chunglam hawia Ui

Hei hi yoga-a pose hman tlanglawn tak a ni. Chest area a tizau a, pum chhung ruh (I core muscles te tichak turin a pui bawk .

• Step 1: Hmai hnuai lam hawiin leiah mu rawh.
• Step 2: I lu chu tlem han chawi sang la, i kut chu i kekawr hnuaiah dah la, i kutphah chu lei lam hawiin dah rawh.
• Step 3: I ke ruhte chu i hnung lamah phar chhuak rawh.
• Step 4: Thâwk chhuah.
• Step 5: Tunah chuan i kut pahnih leh i ke chunglam hmangin leiah press down la, i taksa leh ke chu lei atang chuan chawi sang rawh.
• Step 6: Hetiang pose-a i awm lai hian i kawr kha hahdam takin dah la, tense suh. I kekawrte kha khauh takin vawng la, thawk la.
• Step 7: A tir lamah second 15 vel he position hi vawn tlat tur a ni. Tichuan, i chakna a san chhoh zel chuan second 30-ah tihpun leh ang che.
• Hei hi ni khatah vawi khat i tih tur a ni. Mi tam tak chuan he exercise hi zing lamah an ti thin a, chu chu an hnungzang ruh tihlum nan an ti thin.

5. Pum ruh tichaktu (Crunches / Curl-ups) .

Hei hian pum chhunga ruh (abdominal muscles) te chu direct-in a target a ni. Hengte hi a chak chuan ruhro (spine) a pressure a tlahniam a, hei hian sciatica natna a tiziaawm bawk.

• Step 1: I kut chu chunglam hawiin leiah mu rawh.
• Step 2: I khup chu 90 degree angle-ah ben rawh.
• Step 3: I kephah chu i taksa atanga feet khat vel a hlaah leiah dah rawh.
• Step 4: I kut chu i rilruah cross la, i kekawrte chungah dah rawh.
• Step 5: I pum ruh te kha khauh takin khauh rawh.
• Step 6: Tunah chuan i kekawrte chu lei atang chuan chawi sang rawh.
• Step 7: I lu leh i kekawrte chu dinglam hawiin dah la. I hmui chu i rilruah tuck suh.
• Step 8: Second 1-2 vel chelh la, zawi zawiin leiah i inhnukdawk leh ang.
• Ni khatah vawi 8-12 vel tih thin ang che.

Exercise i tih laiin heng thilte hi fimkhur rawh.

Hliam dang i tawh loh nan i doctor chuan physical therapist hnenah a refer thei che a ni . Hei hian exercise i tih laiin posture dik tak i hmang tih a chiang ang. Physics therapist chuan i dinhmun atana exercise tha ber berte chu a hriat theih nan a pui thei che a ni.

A pawimawh ber chu i taksa thu ngaihthlak hi a ni. Natna i neih chuan exercise hi nawr luih suh. Ding nghal la, chawlh hahdam rawh.

Radiculopathy i neih hian i natna tipung thei thil eng pawh i tihtlem emaw, i tihtawp emaw tur a ni. I natna tihziaawmna turin ice leh heat pack te pawh i hmang thei bawk.