Nu i nih dawn avangin naupai hi i nunah hun duhawm ber a ni. Amaherawhchu, taksain harsatna leh natna tenau chi hrang hrang a tawn hun a ni bawk. Chung zingah chuan mi tam takin an tawn tam ber chu hip, pum hnuai lam leh pelvic area-a natna hi a ni. A châng chuan he natna hi a na lutuk a, khum aṭangin i tho thei lo va, i kal thei lo va, ṭhutna aṭanga ding chhuak thei lo pawh a ni thei. Hetiang thil tawn hi i tawng tawh em? Tichuan lungngai suh. Vawiin hian naupai laiin he natna tlanglawn tak, Symphysis Pubis Dysfunction (SPD) chungchang kan sawi dawn a ni.
A awlsam zawngin, Symphysis Pubis Dysfunction (SPD) hi eng nge ni?
I upat deuh deuh chuan i taksa chu nau neih tumin a inbuatsaih thin. Hetiang karah hian i taksain hormone relaxin an tih chu a siam chhuak thin. He hormone hian i pelvis chhunga ligament te chu a tizau deuh thin. Hei hi naute chhuah awlsam zawk nan a ni.
Mahse, a chang chuan, he loosening hi a tam lutuk chuan i pelvic girdle siamtu ruh lian pahnih (pubic bones) te chu speed inang leh kawng inangah an che lo. Gear pahnih alignment atanga inher ang maiin han ngaihtuah teh. Hetianga inthlauhna (imbalanced movement) hian i pelvis hmalam ruh (pubic symphysis) ah natna a thlen thin. He natna hi Symphysis Pubis Dysfunction (SPD) , a nih loh leh naupai avanga pelvic girdle pain kan ti a ni.
A pawimawh ber chu he dinhmun hi i tan hrehawm ni mahse, i pum chhunga naute chu a tichhe lovang . Chuvangin ngaihtuah buai suh.
He natna tihziaawm thei exercise awlsam thenkhat
SPD hian nitin hna thawh a ti harsa thei hle. Vanneihthlak takin, a natna tihziaawmna tur exercise awlsam tak tak i tih theih a awm. Heng exercise te hi i pelvis thlawptu pelvic leh abdominal muscle te tichak tura siam a ni. Hei hian i pelvis a ti nghet thei a, chu chuan natna a tiziaawm thei a, kal leh thut ang chi thil a ti awlsam thei bawk.
Okay, chuvangin heng exercise te hi eng nge an nih i en ang u. Heng zawng zawng hi i tan hmain doctor nen inbiakna neih hmasak phawt a tha tih hre reng ang che.
| Exercise hming | Tih dan tur leh a pawimawhna |
|---|---|
| Pelvic Floor ah hian a awm a | Pawimawhna: Pelvic bones, uterus leh naute te dik taka thlawp turin heng muscle te hi tihchak a pawimawh hle. Tih dan tur: 1.1. 1. A hmasa berin heng taksa ruhte hi hriat chian rawh . Hengte hi urinary urgency i neih a, tihtawp tumna a tighten thin muscle te an ni. 2. Chair-ah ding chungin thu la, chu ruhte chu zawi zawiin khauh takin khauh la, chu chu luh leh chhoh ang maiin tikhauh rawh. Second 10 vel vawn la, zawi zawiin thlah rawh. Hetiang hian vawi 10 ti rawh. 3. A dawtah chuan i theih ang tawkin squeeze la, a rualin release (pulse). Hetiang hian vawi 10 ti rawh. Ni khatah vawi 3-4 vel tih a tha. |
| Abdominal Stability Exercise neih thin te hi a ni | Pawimawhna: Abdominal muscles hian pelvis a ti nghet thei bawk . Tih dan tur: 1.1. 1. I hnungzang dinglam hawiin nuam takin thu rawh. I kut pakhat chu i pum hnuai lam ah dah la. 2. I hnar hmangin thawk la la, zawi zawiin i hmui hmangin thawk la la, i pum chu i ruhro lam hawiin luhtir rawh . 3. He contraction hi second 10 vel chu thawk pangngaia thawk chungin vawn tlat ang che. Ni khatah vawi 10 vel tih leh thin ang che. |
| Inner Thigh a inzawm khawm | Pawimawhna: Pelvic muscle tight tak takte tih hahdam nan leh nau neihna atana inbuatsaih nan a pui thin. Tih dan tur: 1.1. 1. Chair-ah thu la, i ke chu leiah dah rawh. I khup chu degree 90-ah ben la, i ke chu a hla thei ang bera phar la. 2. I kut chu i kekawr chhungah dah la, zawi zawiin i khup chu pawn lam hawiin nawr leh rawh. Stretch nuam tak i nei tur a ni. 3. Hetiang dinhmun hi second 30 vel vawng reng ang che. Ni khatah vawi 3-5 vel tih thin ang che. |
| Pelvic Tilts a awm | Pawimawhna: Tight back muscles a ti relax a, pelvic pain a ti tlem bawk. Tih dan tur: 1.1. 1. Chair kil khatah thu rawh. 2. Hmalam pan ang maiin awm la, i pelvis chu hnunglam hawiin tilt rawh. 3. A dawtah chuan pelvis chu hmalam hawiin tilt la, chutiang chuan a hnungzang hnuai lam chu a tuck in ang. 4. Hetiang hian back and forth motion hi vawi 10 ti rawh. Ni khatah vawi 3-4 vel tih thin ang che. |
Thil awlsam zawk i tih theih
A chunga exercise te bakah hian hnungzang leh hip tizau thei simple stretch te pawh i ti thei bawk.
- Back Stretch: Table pakhat chungah hmalam pan la, i elbow leh forearm te chu floor nen parallel takin dah la. Zawi zawiin hnunglam hawi la, i hnungzang leh i kekawrte chu han hrual rawh. Tichuan zawi zawiin i hips chu a sir lehlamah swing rawh.
- Side Stretch: Chair-ah thu la, kut pakhat chu dinglam hawiin chawi sang rawh. Chu kut chu en chungin a lehlamah chuan innghat rawh. I kut sang tak chu i lu chungah phar la, i taksa sir lam chu a inzawm tih i hriat thlengin chelh rawh. Second 10 vel vawn la, a lehlamah tih leh rawh.
Hriselna lam pawh i ngaihtuah a ngai ngei ang!
Symphysis Pubis Dysfunction (SPD) hi natna hlauhawm tak a ni lova, mahse a na hle. Exercise kan sawiho tawhte hi chu natna tihziaawmna tur a ni.
A pawimawh ber chu, exercise i tih laiin i natna a zual zel nia i hriat chuan tih kha bansan nghal rawh. I taksa kha nawr luih suh.
I natna chu a la awm reng a, a zual zel a, a nih loh leh he thu hi hriat belh i duh chuan i nau neih thiam (obstetrician) nen inbiakna neihpui ngei ang che . Enkawlna dang a hrilh thei che a, physiotherapist hnenah pawh a refer thei che a ni. I naupai chhung zawng hian i himna leh i naute himna chu a hmasa ber tur a ni tih hre reng ang che.
Take-Home Thuchah a ni
- Naupai lai hian Pelvic pain syndrome (SPD) hi a awm fo thin. I tan a hrehawm thei hle a, mahse i naute tan chuan a pawi lo.
- He natna hi a tam zawk chu exercise awlsam tak hmanga control theih a ni a, chu chuan pelvis thlawptu abdominal leh pelvic floor muscle te a tichak a ni.
- Exercise eng pawhin natna a tipung a nih chuan titawp nghal rawh. I taksa thu ngaihthlak a pawimawh hle.
- Naupai laiin exercise thar eng pawh i tan hmain, leh natna chungchangah ngaihtuahna i neih chuan, .I doctor nen inbia ngei ang.
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