"Aw... ka hnungzang..." Ni khatah vawi engzat nge hetiang hian i sawi thin? Kan upat deuh deuh chuan hnungzang natna hi thil pangngaiah ngai mah ila, a nihna takah chuan tunlai hian mi tam takin he hnungzang natna hi an tuar a, kum eng pawh ni se. Hetiang dinhmun hi a lo awm tawh hle a, a bik takin office chhunga darkar tam tak hmun khata thut te, rit phurh dik loh te, leh hun rei tak chhung lirthei khalh te vang a ni. Mahse hnungzang natna zawng zawng hi hlauh tur a ni lo. A tam zawkah chuan in lama tih theih thil awlsam tak tak hmanga thunun theih a ni. Vawiin hian sawi ila.
Back na hi a pangngai em? A nih loh leh Doctor ka hmu tur em ni?
Hei hi mi tam takin zawhna lian ber an neih chu a ni. I hnungzang a na chuan doctor hnenah i tlan chhuak tur em ni? Nge in lama awm reng a tha zawk? A tlangpuiin, taksa ruh (muscle strain) ang chi hi ni engemaw zat hnuah a reh mai thin. Mahse risk factor thenkhat kan ngaihven tur a awm. Chutiang thil i hriat chian chuan Doctor pan nghal vat rawh.
A pawimawh ber chu i taksa fimkhur a, symptom thar, na tak leh danglam bik engmah ngaihthah loh hi a ni.
A hnuaia chart hi en la. Heng symptoms te hi i neih chuan hnungzang natna awlsam tak aiin thil pawi zawk a ni thei.
| Red Flag Sign a ni | A awlsam zawngin... |
|---|---|
| Accident thar hnua natna | Khawi emaw laia tlu emaw, accident emaw i neih hnua i hnungzang natna i neih tan a nih chuan. |
| Hnung lam natna leh khawsik | I hnungzang na leh khawsik i neih chuan hei hi infection chhinchhiahna a ni thei. |
| Zun emaw, bawlhhlawh emaw control harsat | I hnungzang natna a tan hnua i zun emaw, i ril emaw i thunun thei lo a nih chuan hei hi emergency a ni. Damdawi in pakhat emergency department (ETU) ah kal nghal rawh. |
| Natna nasa tak, chawlh hahdam pawhin a reh lo | Chawlh hahdam leh mut pawhin a na a reh loh chuan, a na chu a na hle a nih chuan. |
| Ke hnuai lama natna emaw, rilru hahna emaw a darh | Natna hi hnungzang atanga intan a, ke hnuai lam atanga a kal a nih chuan, a nih loh leh keah tingling emaw numbness emaw i hriat chuan hei hi pinched nerve chhinchhiahna a ni. |
| Chhan awm lovin taksa rihna tihtlem | Diet leh exercise i tih loh chuan i thinrim mai a, i hnungzang a na bawk. |
Kum 50 chunglam tan ngaihven bik a ni
Kum 50 aia upa i nih a, a hnuaia mite hi i tan a hman theih chuan, i hnungzang natna i neih chuan doctor hnenah hrilh mai a finthlak ang.
- Tun hmaa hnungzang natna i la nei ngai lo a nih chuan.
- Cancer emaw osteoporosis emaw history i neih chuan.
- Ruihhlo emaw zu ruih hmang i nih chuan.
Heng zawng zawng hi i tan a hman loh chuan, in lama he natna atanga chhanchhuahna i hmuh theih dan awlsam tak hi i en ang u.
In lama damdawi hman dan
1. Chawlh la, mahse tam lutuk lo!
I hnungzang na huna khumah awm reng chu thil tha tak angin a lang thei a, mahse doctor-te chuan thil tha a ni lo an ti. Doctor-in a bik taka a hrilh loh chuan, vawi khatah ni hnih aia tam khumah awm chuan i dam lehna a tikhawtlai mai ang. Tin, lungngaihna a thlen thei bawk a, i keah thisen zam a awm thei a, taksa ruh chak lohna a thlen thei bawk.
Chuvangin, i thiltih pangngaiah a rang thei ang bera thawk leh rawh. Kal la, hna rit tak thawk rawh. Mahse, thil rit phurh emaw, hnungzang tichhe thei thil emaw aṭangin rei lo te chu inthiarfihlim rawh.
- Mut laiin: I sir lama i mut chuan i khup inkarah pillow dah la. I hnungzang chunga i mut chuan , i khup hnuaiah pillow dah rawh. Hei hian i hnungzang a pressure a tihziaawm thei a ni.
2. Khaw lum leh lum Therapy
Hei hi hmanraw awlsam leh tangkai tak a ni a, mahse uluk taka tih a ngai a ni.
- Ni hnih hmasa ber (darkar 48): A hmasa ber chu khawsik hman a ni. Ice pack emaw, frozen peas emaw beans bag khat emaw la la, puan te tak teah khuh la, a natna hmunah minute 15-20 vel hnawih rawh. Hei hian a hring a tiziaawm ang a, a hmun chu a ti na lo ang a, a natna pawh a ti reh ang.
- Ni hnih hnuah: Tunah chuan heat ah switch rawh. Tui lum bottle emaw, towel tui lum a hnim emaw hmangin hnawih thin ang che. Khua lumna chuan chu hmuna taksa ruh tight tak takte chu a tizau ang a, thisen kal dan a ti tha ang , leh natna a tiziaawm ang. Kar khat aia rei lumna hnawih hian a hlawkpui vak lo mai thei.
3. Exercise leh activity neih
I hnungzang a na laiin exercise i hlau a nih pawhin exercise hian i dam chak thei hle. Mahse, hre reng ang che, natna nasa tak i neih laiin exercise la suh. A natna chu a reh deuh tawh chuan i hnungzang a rit lutuk lo exercise awlsam tak tak i ti tan thei tawh ang.
- A tha ber: Thil awlsam, nghawng nei lo, tui chawi, cycle khalh (bike ding reng chunga), leh kea kal te.
- Yoga : Zirna hrang hrangah phei chuan yoga exercise hian hun rei lote leh hun rei tak chhunga hnungzang natna atanga chhanchhuahna tha tak a pe tih a chiang hle.
- Natna tihdamna hman tlanglawn: Acetaminophen (Tylenol, Panadol ang chi) leh Ibuprofen (Advil, Motrin ang chi), Naproxen (Aleve ang chi) te hian natna a tiziaawm thei a ni.
- Pawimawh tak: NSAID ibuprofen leh naproxen te hian mi thenkhatah chuan pum ulcer emaw gastrointestinal bleeding emaw a thlen thei. Chuvangin heng damdawi te hi i hman hmain i doctor nen inbia hmasa phawt ang che.
- Thupek zawm rawh: I damdawi chu package-a tarlan ang chiah emaw, doctor-in a pek ang chiah emaw ei fo ang che. Ni 10 i hman hnua i natna a reh loh chuan Doctor pan tur a ni.
- Creams/Sprays: Natna hmuna hnawih theih tur cream leh spray te a awm a. Chungte chuan vun chu lum emaw, lum emaw a pe a, a hnuaia hnungzang natna chu rei lo te chhung atan a ti reh thei a ni.
- I hnungzang na bakah natna hlauhawm tak tak , khawsik, ke ruh natna, leh zun/fecal control hloh te i neih chuan doctor pan nghal tur a ni.
- Chawlh hahdam a ngai a, mahse vawi khatah ni hnih aia tam khumah awm chuan dam lehna a tikhawtlai thei a ni. A theih ang anga active takin awm rawh.
- Natna darkar 48 hmasa berah cold compress hmang la, chumi hnuah hot compress hmang leh rawh .
- Natna a reh hnuah chuan tui chawi leh kea kal ang chi exercise low-impact te tan la. Mahse, doctor thurawn zawng hmasa phawt ang che.
- Over-the-counter pain reliever ni mahse, i ei hmain i doctor nen side effect awm thei chungchang sawi hmasak a pawimawh hle.
Mahse eng exercise pawh i tan hmain i doctor emaw physiotherapist emaw hnenah eng exercise nge i tan a tha tih zawt hmasa phawt a him ber.
4. Natna tidam thei damdawi
In lama i hman theih tur natna tidamtu chi hrang hrang a awm a, mahse i hman hmaa i hriat tur tlemte a awm.
5. Ngaihtuahna leh Ngaihtuahna
Hei hi ngaihtuahna thar angin a lang thei a, mahse i rilru tihmuang hian i taksa natnaah nghawng lian tak a nei thei a ni. Meditation ang chi thilte hian i ngaihtuahna chu natna a\angin a la bo a, thil dang, i thawk dan ang chiah chu a ngaihtuah ber a ni. Hei hian i thluak chu natna i hriat dan thlak danglam turin a zirtir a ni. I taksaa natna tizual thei inflammation a tihziaawm thei bawk a, stress level a tlahniam avangin.
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