Hriat loh vanga I hnungzang tichhe thei (Back Pain Causes) tih dan 5 .

In lama thil te tak te la tura i bawkkhup a, ‘tuck’ ri nena lo awm thin hnungzang natna... emaw, zing i thawh chuan i hnungzang a vawt ang maia i hriatna... Hengte hi nang pawhin i hre chiang em? Mi tam tak chuan hnungzang natna hi kum upat ruala lo awm thin, pumpelh theih loh thil niin an ngai. Mahse a nihna takah chuan thunun thei tur thil tam tak a awm. Kan hnungzang harsatna tam zawk chhan chu kan hriat lohva kan tih dan dik lo te, exercise kan neih loh vang te, hun kal zelah kan hnungzang a tihchhiat vang te a ni. Kan hnungzang tichhetu heng thil tha lote hi eng nge ni tih i lo en ang u, chu chu pumpelh dan tur leh hnungzang hrisel kan neih theih dan tur te i lo en ang u.

Habit #1: Kar tawp lamah "hero" ni tura kal

Kar khat chhung office chair-a thut a, kar tawp lama hna tam tak thawh a ngaih hnua hnungzang natna hi a awm fo thin. Ngaihtuah teh, chawlhkar tawp lama i thiante nen cricket khel tura i kal a, in lama garage i tihfai tan emaw, huana lei laih chhuah a, thlai thenkhat phun tura i kal a, rang takin i hnungzang hliam i neih hun hi a tam hle.

Hei hi ‘Weekend Warrior’ syndrome an ti a. Kar khatah ni nga chhung i taksa i exercise lo tihna a ni a, chutah chuan rang takin weekend-ah theihtawp i chhuah nasa hle tihna a ni. Training engmah nei lova infiammi nih tum ang mai a ni. Chumi rah chhuah chu i hnungzang a tichhia a ni.

Engtin nge hei hi ven theih ang?

Back pain solution tha ber chu exercise neih fo hi a ni . A bik takin core muscles tihchak a pawimawh hle a, chu chu kan pum leh hnungzang vel muscle te an ni. Pum sir lehlamah awm obliques te hi hnungzang tihngheh nan a pawimawh hle.

Habit #2: Weight kan chawi laia kan tihsual lian ber

Back pain chhan ber chu lifting laiin bending dik lo vang a ni. Hei hi kan zavai deuhthaw tihsual a ni. Weights dik taka chawi kan thiam chuan hnungzang lama harsatna 90% chu a veng thei a ni.

Lifting laiin i abs engage hian i hnungzang tan support tha tak a pe a ni . Weight i chawi dawna i tih tur leh tih loh tur chu a hnuaia table hi han en ila.

Habit #3: Nitin nunah rilru nei lo thil i tih thin

Bawlhhlawh paih emaw, bawm sil emaw ang chi hna awlsam tak, thil pangngai tak pawh hian i hnungzang a ti na thei a ni. Ngaihtuah teh, pen emaw paperclip tla emaw la tura inbeng kang hian hnungzang a ti na thei.

A chhan chu hetiang hna awlsam tak kan tih hian kan rilru hi hmun dangah a awm thin. Kan thil tih hi kan ngaihven lo. Kan taksa ruh (muscle) te hi chutiang tur chuan an inpeih lo. A tawpah chuan taksa leh rilru lamah pawh kan chau tih kan hriat hian hetiang ang accident hi a thleng tam zawk thin.

Hemi chungchangah hian eng nge i tih?

Hei hi a solution tha ber chu i core muscles te chu engtik lai pawha active taka awm reng thin hi a ni.

Thiltih dan #4 leh #5: Thut tlat hlauhawmna

Office-ah te, car chhungah te, in lama TV hmaah te... kan ni tam zawk chu thuin kan hmang thin. Mahse i hnungzang chuan a duh lo deuh. A chhan i lo en ang u.

Kan ruhro (spine) vertebrae inkarah hian disc an tih hmun thenkhat a awm a. Chungte chu sponge ang chi cushion ang mai an ni. Hengte hian kan che vel a kan ruhro (spine)-a pressure lo thleng chu a hip lut thin. Mahse, heng disc te hian thisen supply tha an nei lo. Heng disc te hian kan kal leh kan che vel hian an mamawh nutrition an hmu thin. Kan thut reng chuan heng disc-a pressure a sang a, a chhunga nuurishing fluid awm chu a chhuak vek a ni. Hei hian disc te a tichak lo va , hnungzang lama harsatna neih theihna a tipung bawk .

Engtin nge ṭhut chhiatna chu i tihziaawm theih ang?

• Tho la, minute 20 danah kal kual thin ang che. I lirthei khalh a nih loh chuan engtik lai pawhin hetiang hian ti rawh. I phone ah reminder set rawh. Tui glass khat in turin tho rawh. Phone i chhân hunah tho la, inbia ang che.
• Lehkhabu emaw chanchinbu emaw i chhiar a nih chuan dawhkan chunga innghat lovin mit level-ah chhiar la . I hnungzang chu dinglam takin vawng reng ang che.
• I hnungzang tanpui tha tak pe thei chair hmang rawh. Chair san zawng chu i ke pahnih chu leiah i dah theih nan siamrem rawh . Chair hian i hnungzang hnuai lam a thlawp loh chuan pillow te tak te emaw, towel rolled up emaw hmangin i prop up ang.
• I wallet chu i hnunglam pocket-ah dahin thu suh. I ruhro a ti na hle.

I ruhro dik taka awm tir turin exercise awlsam pahnih

1. Ke pali zawng zawngah chuang rawh. I kut veilam chu hmalam hawiin dinglam hawiin i ke dinglam chu hnunglam hawiin han phar rawh. I pum ruh kha khauh la, i taksa chu balance rawh. Second 5-10 vel vawn la, a bul tanna hmunah kir leh rawh. Tunah chuan kut leh ke thlak rawh. A sir lehlamah vawi 3-5 vel tih leh tur a ni.

2. I hnungzang dinglam hawiin thu rawh. I kekawrte kha ti hahdam rawh. Tunah chuan i shoulder blades te chu hrual khawm rawh. I kut chu i sir lamah relax takin dah rawh. Second 3-5 vel vawn la, chutah chuan chawlh hahdam rawh. Vawi 10-20 vel tih leh tur a ni.

Back pain avanga damdawi lam thurawn lak hun tur

A tlangpuiin, hnungzang natna tam zawk chu natna tidamtu ei a, ni hnih khat chawlh hnuah a reh thin. Mahse, a then phei chuan damdawi lam thurawn i mamawh tak zet a ni.

• Natna hi kawr hnuai lam, kawr hnuai lam emaw khup thlenga a radiate a nih chuan nerve compression avanga disc herniation a nih a rinawm. Doctor hnenah thurawn dil ngei ngei tur a ni.
• Back pain a lo awm leh a nih chuan disc chhiatna chhinchhiahna a ni thei. Chuvangin a chhan dik tak hriat chian nan doctor pan a pawimawh.