Natna enkawl dan leh HliamJuly 6, 2026🔄 Updated: Jul 15, 2026⏱ 7 min

Back pain chu goodbye sawi rawh! In lama exercise i tih theih tha ber ber (Exercises for Lower Back Pain)

Creator: Dr. Priya Sammani
Published: 2026-07-06T15:42:58.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

"Ka hnungzang chu a numb leh ta..." Nilengin chair-a i thut hnua i tho chuan hnathawh emaw, inchhung hna thawh emaw pawh nise, hetiang hian i inhria em? He hnungzang hnuai lam atanga lo chhuak natna leh natna hi mi tam takin an tawn thin a ni. A châng chuan he natna hi ke hnuai lama tingling sensation, emaw, ke hring chhuak ang maia hriatna nen a awm thei bawk. So today, let’s talk about this back pain , leh exercise awlsam ber leh tha ber ber thenkhat chu in lama i tih theih tur a ni.

Engvangin nge mi tam takin he hnungzang natna hi kan neih?

Hei hi chhan hrang hrang a awm thei. A bulpui berte han thlir ila.

Muscle Strain: Thil rit tak chawi dik loh emaw, twisting nghal emaw chuan i hnungzang chhunga muscle leh ligament te a tichhe thei a ni. Hei hi a chhan tam ber a ni.
Poor Posture : Nilengin hmun khata thut, a bik takin hunched over leh hunched over hian a tul lovah ruhroah pressure a siam thin. Hun a kal zel a, hei hian natna a thlen thei a ni.
Tar: Kan tar chhoh zel chuan kan vertebrae (intervertebral discs) inkar cartilage chu a chhe vek a. Hei hian vertebrae te chu an inhnim tawn avangin natna a thlen thei a ni.

A awlsam zawngin, hnungzang natna hi chi hnih a awm. Pakhat chu acute pain a ni. Hei hi natna lo thleng nghal a , ni engemaw zat emaw, kar engemaw zat emaw hnuah a bo thin a ni. A dang chu natna khirh tak a ni . Hei hi kar 12 aia rei, a nih loh leh thla thum chhung a zawna natna a ni. Heng pahnih hi a chunga kan sawi tawh ang chiah hian a lo awm thei a ni.

Engtin nge exercise hian hnungzang natna a tihziaawm?

I hnungzang vel ah natural corset i nei ang tih han ngaihtuah teh. I pum ruh , hip flexors, leh glutes te hi he natural corset hi a ni. Heng ruhte hi a chak chuan i hnungzang tanpui tha tak an pe a ni. Tichuan i ding lai te, i kal lai te, i thut lai te chuan i hnungzang chauh hian a rit chu a phur a ngai tawh lo.

Exercise hi hnungzang natna damdawi ang a ni a, a lo let leh tawh lohna tur shield ang a ni.

Muscle chak tak takte hian i dinhmun siam\hat nan a pui \hin. Tin, stretching exercise hian taksa ruhte a ti awlsam a, i hnungzang pawh a ti awlsam bawk. Hei vang hian doctor leh physiotherapist-te chuan hnungzang natna atan exercise neih an rawt a ni.

In lama exercise awlsam tak tak i tih theih thenkhat

HeiExercise i tan hmain heng exercise te hi natna nei lovin i tih tur a ni tih hre reng ang che . Exercise eng pawh i tih laiin natna na tak emaw, i hliam emaw i hriat chuan titawp nghal rawh. Okay, chuvangin heng exercise te hi eng nge an nih i en ang u.

Insawizawi	Tum ber chu	Tih dan tur
Khup atanga Chest thlenga inzawm (Khup chu rilruah rawn hruai) .	I hnungzang hnuai lam ruhte tihzauh leh tih hahdam.	I hnungzang chungah mu la , i khup ben la, i ke chu leiah dah rawh. Khup pakhat chu kut pahnih hmangin man la , i rilru lam hawiin hrual rawh . I pum ruhte chu i hnungzang chu leiah a nawr theih nan khauh takin khauh rawh. Hetiang dinhmun hi second 5 chhung vawng reng ang che. A bul tanna hmunah kir leh la, ke dang hmangin ti leh rawh. Hei hi vawi 2-3 vel tih tur a ni a, zing leh zan inkarah inthlak danglamin tih tur a ni.
Hnunglam hnuai lam Rotational Stretch a ni (Spinal rotation exercise) tih a ni.	Back muscles relaxing leh spine flexibility tihpun.	I hnungzang chungah mu la, i khup ben la, i ke chu leiah dah rawh. I kekawrte chu lei atanga chawi sang lovin i khup ben chu a sir khatah dah la, second 5-10 vel chelh rawh. A laiah lo kir leh la, a lehlamah pawh chutiang bawk chuan ti rawh. Zing leh zanah vawi 2-3 vel tih tur a ni.
Glute hmanga siam a ni (Buttocks lift exercise) tih a ni.	Buttocks leh abdominal muscle te tichak la, spine tan support a tipung bawk.	I hnungzang chungah mu la, i khup ben la, i ke chu leiah dah rawh. I ke leh i kawng kha hahdam takin dah la, i pum leh i hnute ruh te kha tikhauh la, i hips te chu chawi sang rawh. I hnungzang chu arch lutuk suh. Thâwk thûk tak 3 chhung chu position chu vawng reng ang che. Tichuan rawn chhuk leh rawh. A tir lamah vawi 5 ti la, zawi zawiin vawi 30-ah tihpun leh rawh.
Cat-Cow Stretch a ni (Cat-bawng ang maia awm) .	Back muscles a ti relax a, spine a pressure a ti tlem a, flexibility a tipung bawk.	I kut leh khup chu leiah (dawhkan ang maiin) dahin ke pali zawng zawngah chuang rawh. Thâwk chhuah la, i pum chu luhtir la, i hnungzang chu arch up rawh (ui thinrim ang maiin). Tunah chuan, thawk la, i ruhro chu hnuai lamah hruai la, i pum chu leiah dah la, i lu chu chawi sang la, chunglam hawi rawh (bawng ang maiin). A bul tanna hmunah kir leh rawh. Hetiang hian vawi 3-5 vel, ni khatah vawi hnih ti thin ang che.
Thutthleng Rotational Stretch a ni (Thut la, i ruhro chu rotate rawh)	Thut chunga hnathawkte hnungzang nghet lo tihziaawmna turin.	Armrest nei lovin chair emaw stool emaw-ah thu rawh. I ke dinglam chu i ke veilam chungah cross rawh. I kut veilam chu i khup dinglam pawn lamah dah la, i taksa chu dinglamah twist rawh. I hnungzang a stretch i hriat thlengin second 10 vel vawn tlat ang che. A lehlamah pawh chutiang bawk chuan ti ve rawh. Hei hi a sir khatah vawi 3-5, ni khatah vawi hnih ti thin ang che.

Exercise i tih laiin heng thilte hi ngaihtuah la

Heng exercise te hian a tum ber chu i natna tihziaawm a ni a, tihpun a ni lo. Chuvangin heng thilte hi fimkhur hle ang che.

A natna chu ngaithla rawh: Exercise i tih laiin i ke ruh na tak, i rilru a na emaw, i ke a na emaw i neih chuan titawp nghal rawh . Ti turin in nawr luih suh.
Tlemte atanga tan: Vawi khatah thil tam tak tih tum suh. Tlemte atanga tan la, nitin frequency tipung rawh.
I dinhmun ngaihtuah rawh: Thil rit tak tak i chawi a nih chuan i khup ben chungin chawi la , i hnungzang chu ben lovin. Thut laiin i hnungzang chu dinglam hawiin dah la. I chair-a i hnungzang thlawp turin pillow hmang rawh.
Thil tih dan dang: Exercise bakah hian taksa rihna control leh meizuk loh hi hnungzang hriselna atan a pawimawh hle bawk.

A pawimawh ber: I hnungzang na a nasat em em a, heng exercise hmanga i tih that loh emaw, i ke a hring ang maia i hriat emaw, i rilru/ zun thunun harsa i tih chuan doctor pan nghal rawh Damdawi lam dinhmun hnuaia awm chhinchhiahna a ni thei bawk.

Take-Home Thuchah a ni

Back na hi a tam hle a, mahse enkawl theih a ni.

I pum, i hip leh i hnute chhunga thau tihchak hi i hnungzang venna tha ber a ni.

Exercise i tan dawnin a te te atanga tan la, nitin tlem tal ti thin ang che. Consistency hi a pawimawh ber a ni.

Exercise i tih laiin natna i hriat chuan chawlhsan nghal rawh. I taksa chu ngaithla rawh.

In lama damdawi hian natna a tiziaawm lo a nih chuan emaw, natna lan chhuahna na tak a awm chuan doctor pan ngei ngei tur a ni.

Hnung na, hnungzang na, hnungzang na, hnungzang exercise, hnungzang exercise, physiotherapy, hnungzang na

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Natna enkawl dan leh HliamJuly 6, 2026