Vertebra a slip tawh em? Spondylolisthesis tan in lama tih tur exercise awlsam tak tak

A bik takin hnungzang na i nei fo em? He natna hi a chang chuan i hnungzang atanga i ke hnuai lam pan ang maiin i hria em? Hei hi a chhan awm thei pakhat chu damdawi lama spondylolisthesis tia hriat natna a ni . A hming hian hlauthawng suh, i ngaihtuah angin a hlauhawm lo. Vawiin hian thu awlsam takin sawi ila, he natna tihziaawmna tura in lama exercise i tih theih thenkhat pawh i zir bawk ang.

Spondylolisthesis hi eng nge ni tak tak?

A awlsam zawngin, hei hi kan ruhro (spine)-a vertebra, a nih loh leh ruh pakhat chu a awmna tur hmun atanga hmalam deuha a tlan chhuah hun a ni. Brick bang chhunga brick pakhat, pakhat chunga dah ang maiin han ngaihtuah teh. Hetianga ruh chhunga ruh tlak hian a chhehvel nerve te a press avangin natna a thlen thin.

Kan ruhro hi vertebrae atanga siam a ni a, pakhat chu a chungah a awm a. Heng ruh pahnih inkarah hian jelly ang chi cushion nem tak tak, intervertebral discs an tih chu a awm a. Hengte hi car chhunga shock absorber ang maiin an che thin. Ruhte chu an inhnim tawn loh nan an veng a, kan ruhro chu flexibility an pe bawk. Spondylolisthesis-ah chuan he balance hi a bo thin.

Hetiang dinhmun hi eng chhan nge ni?

Hei hi chhan hrang hrang a awm thei.

Thil na tak ṭhenkhatah chuan hei hi operation a ngai thei bawk. Mahse, mi tam zawk chuan zai an ngai lo. A tlangpuiin doctor-te chuan physiotherapy leh exercise awlsam tak ang chi thil an rawt hmasa thin. Chûngte chuan mi tam tak chu an natna chu thunun theiin, nun pangngai an neih theih nân a ṭanpui thei a ni.

Natna tihziaawmna tur exercise awlsam tak tak

Okay, chuvangin in lama i tih theih tur back-friendly, safe exercise thenkhat han en ila. Heng exercise zawng zawng hi zawi zawia tih tur a ni tih hre reng ang che. Natna engmah i nei tur a ni lo.

1. Pelvic Tilt Exercise neih a ni ang

Hei hian i pum chhunga ruh thuk tak, i core muscles tia koh chu a tichak a ni. Hei hian i ruhro chu a nghet zawk a, natna a tiziaawm bawk.

• Step 1: Leiah mu la, khup ben la, i ke chu leiah dah rawh.
• Step 2: Tunah chuan i pum ruh hmang la, i hnungzang hnuai lam chu leiah press la, i navel chu i ruhro lam hawiin i hrual ang tih ngaihtuah rawh.
• Step 3: Second 15 vel chelh la, zawi zawiin chawlh hahdam rawh.
• Hei hi vawi 5 emaw vawi 10 emaw tih leh tur a ni.

2. Khup atanga Chest thleng

Hei hian i core muscles a tichak bawk a, i ruhro a ti nghet a, natna a tiziaawm bawk.

• Step 1: I hnungzang chungah mu la, khup ben la, ke chu leiah flat la, i kut chu i sir lamah dah rawh.
• Step 2: I pum ruh te kha khauh takin khauh rawh.
• Step 3: Tunah chuan khup pakhat chu kut pahnih hmangin chelh la, zawi zawiin i rilru lam hawiin rawn hruai rawh . Second 5 vel vawn la, zawi zawiin a bul tanna hmunah kir leh rawh.
• Step 4: Ke dang pawh chutiang bawk chuan ti rawh.
• Step 5: A tawp berah chuan khup pahnih chu rawn hruai khawm la, i rilruah rawn hruai la, second 5 vel chelh la, a bul tanna hmunah kir leh rawh.
• He set hi vawi hnih emaw vawi thum emaw, zing vawi khat leh zanah vawi khat i tih theih chuan a ropui hle ang.

3. Quadruped Arm leh Leg Raise

Hei hi ‘Bird Dog’ an ti bawk. Abdominal, hip flexors, glutes, leh back muscles te a tichak a ni .

• Step 1: Khup chungin khup la, i kut pahnih chu leiah dah la, ke paliah chuang rawh.
• Step 2: Tunah chuan i core muscles te kha khauh takin khauh la, i ke veilam chu hnunglam hawiin tizau la, i kut dinglam chu hmalam pan nghal rawh. I taksa chu line khatah dah tum ang che.
• Step 3: Hetiang dinhmun hi second 5 chhung vawng la, zawi zawiin a bul tanna hmunah kir leh rawh.
• Step 4: Tunah chuan i kut veilam leh ke dinglam hmangin chutiang bawk chuan ti rawh.
• A sir lehlamah vawi 10 vel tih leh tur a ni.

4. Multifidus taksa peng hrang hrang tichaktu

Hengte hi kan ruhro hnaih tak tak, taksa peng te tak te, mahse pawimawh tak tak an ni. Kan ruhro chu kan ben leh rotate theih nan min pui thin. Spondylolisthesis vei tam tak chuan taksa ruh chak lo an nei a.

• Step 1: I hnungzang chungah mu rawh. I kut chunglam hmangin i ruhro sir lama groove awm chu feel la.
• Step 2: Tunah chuan, i ke chu i rilru lam hawiin i hrual ang tih han mitthla teh (mahse a takah chuan i ke chu sawn suh). Chutianga i tih chuan i kut chu chu hmuna ruhte chu a nghet tih i hria ang. Chu chu multifidus muscle te chu an ni.
• Step 3: Second 3 vel vawn la, chutah chuan chawlh hahdam rawh.
• Hetiang hian vawi 10 ti rawh. Tichuan a lehlamah hawi la, chu lamah chuan vawi 10 vel ti rawh.

5. Gluteal tihzauh (Gluteal Stretch) a ni

I glutes a tight chuan hnungzang na a tipung thei. He stretch hian chu tightness chu a tiziaawm thei a ni.

• Step 1: I hnungzang chungah mu la, i kut phar la, i khup chu ben rawh.
• Step 2: Ke pakhat kephah chu ke dang khup aia sang deuhah dah la.
• Step 3: Tunah chuan ke hnuai lam thigh chu kut pahnih hmangin chelh la, zawi zawiin i rilru lam hawiin hrual la, i hnute area-ah stretch i hriat thlengin. A hrehawm tur a ni lo, hrual tlemte chauh a ni.
• Step 4: Second 15-30 vel chelh la, zawi zawiin chawlh hahdam rawh.
• Hei hi ke khatah vawi 3 ti thin ang che.

6. Hamstring tihzauh (Stretch) a ni

Spondylolisthesis i neih chuan i ke hnunglam (hamstrings) ruh te chu a tight thei a ni. Hengte hi a tight chuan i ruhro hnuaiah pulling sensation a siam thei a, chu chuan a natna a tipung thei a ni.

• Step 1: Leiah thu la, i ke chu i hmaah phar la, i kut zungtang chu chunglam hawiin dah rawh.
• Step 2: Tunah chuan zawi zawiin hmalam pan rawh. I ke hnunglam a stretch i hriat hma chauhvin bend rawh. I ke ruhte khawih a ngai lo.
• Step 3: Second 30 vel vawn la, chutah chuan dinglam leh rawh.
• Hetiang hian vawi 3 ti rawh. A vawi khatnaah chuan a hma aia hla deuh deuha kal tum ang che.

Exercise i tih laiin heng thilte hi fimkhur rawh.

• Natna i hriat chuan titawp rawh: Exercise i tih hian gentle stretch chauh i nei tur a ni. Natna nasa tak i neih chuan titawp nghal rawh.
• Mahni nawr luih suh: Hmun hrehawm takah awm reng turin nawr tum suh. Natna i neih chuan exercise i tih zat tihtlem emaw, dinhmun pakhata i awm hun tihtlem emaw tur a ni.
• Hmanhmawh taka che loh tur: Engkim hi muangchangin leh thunun takin tih tur a ni.
• Thil rit phurh loh tur: Tunlai hian i hnungzang hmanga thil rit chawi leh exercise hahthlak tak tak tih hi hlat rawh.
• Exercise zawhah: Exercise i tih zawha i na deuh a nih chuan ice pack hnawih thin ang che. Natna a nasat emaw, a na reng emaw a nih chuan doctor pan ngei ngei tur a ni.

Heng exercise te hi i tan hmain i doctor emaw, physical therapist emaw nen inbiakna neih hmasak phawt a tha ber.