Engtin nge low back pain nen kan nun theih ang?

I tho thut a, ‘chiris’ hmangin i hnungzang i chelh nghal em? A nih loh leh, zing i thawh hunah i hnungzang tihdik a, a sir lama dah chu i harsat em? Kan ramah hian hnungzang natna hi mi tam tak tibuaitu a ni a, a harsat em em a, nitin hna pawh an thawk thei lo. Chuvangin vawiin hian he hnungzang natna nasa tak (Acute Low Back Pain) lo awm nghal mai hi engtin nge kan hmachhawn ang tih leh, a atanga kan dam leh vat theih nan eng nge kan tih theih tih te kan sawi dawn nia.

Hriatthiam hmasak tur pawimawh ber

Back pain atanga kan dam leh thuai theihna thuruk ber chu kan ruhro natural curve (hollow emaw lordosis) kan neih reng hi a ni. I ruh hnuai lam a he curve te tak te hi i thlawp chuan i dam thuai thei a ni.

Mahse heng thil i tih lai hian natna a zual a nih chuan, emaw, i ke atanga natna a tlak thu i hriat chuan, tih kha titawp nghal rawh. Chutiang a nih chuan doctor rawn la, thurawn la rawh.

Thut dawnin heng thilte hi fimkhur hle ang che.

Kan ni tam zawk hi thutthlengin kan hmang thin a, chuvangin hnungzang natna i neih chuan ṭhut ṭhat hi a pawimawh hle.

• A theih ang anga thut hun i hman zat kha tihtlem rawh. Hun rei tak thut suh. Tho la, minute 10-15 danah i kal kual thin.
• Thut laiin i hnungzang hnuai lam curve chu thlawp rawh. Hei hi towel roll up emaw, pillow te tak te dah emaw hmangin tih theih a ni.
• I hip leh khup chu 90 degree angle-ah a awm tur a ni. A tul chuan i hnuaiah ke nghahna tur dah la. I ke kha cross lo la, i ke chu leiah flat takin dah la.
• Sofa ang chi chair nem leh slouchy takah chuan thut loh tur. I ruhro an support lo va, an hunch over duh hle. Chair nghet tak hmang la , chu chuan i hnungzang a ding nghet thei a , armrest nei bawk ang che .
• Office-a i awm chuan i chair leh desk san zawng chu i tan a san zawng nuam takah siamrem rawh. Hnathawh lai hian i hnungzang dinglam hawi la, i elbow te chu desk emaw chair arms ah dah la, i kekawrte chu ti hahdam takin dah la.
• Pivot chair-a i awm chuan i hip tihherin thil pakhat chu phar suh. I taksa pum pui chu chutiang lam hawi chuan hawitir rawh.
• Thut atanga i tho chuan ding ding hmasa la, chair atang chuan hmalam pan la. A kawrfual hmalam pan loh tur. I ding chhuah rualin hnunglam hawi deuh la, i hnungzang chu tlem a inzawm theih nan.

Back support tel lovin dik taka thut dan

Chair-ah thu la, hmalam pan vek rawh. Tichuan i hnungzang chu a theih ang anga tidik la, i hnungzang curve chu a sang ber thlengin thlen rawh. Second engemaw zat chelh la, chutah chuan position chu tlem (degree 10 vel) relax rawh. Chu chu i hnungzang tan position tha ber a ni.

Motor khalh laiin i hnungzang ven dan

Motor khalh lai pawhin hnungzang ah pressure a tam hle.

• Sawi tawh ang khan i thut laiin i hnungzang hnuaia curve awm chu thlawp turin lumbar roll emaw rolled towel emaw dah la.
• I khup chu i hip nen a level ang chiah emaw a chunglam deuh emaw a ni tur a ni .
• Seat chu steering wheel hnaih takah dah la, i hnungzang curve thlawp thei tur position-ah thu rawh. Seat chu i khup ben theihna tur leh awlsam taka pedal thleng theihna tur hla takah dah la.

Weight i chawi hmain vawi hnih ngaihtuah hmasa phawt ang che.

Hnung natna thlentu ber chu rit phurh dik loh vang a ni a, chuvangin hemi chungchangah hian fimkhur hle a ngai a ni.

Mut laiin engtin nge i hnungzang i tih hahdam theih ang?

Hmun dik lova i mut chuan zing i thawh chuan i hnungzang na chu a zual thei.

• Mattress nghet tak, pil lo hmang rawh . A tul chuan mattress hnuaiah board dah la. A nih loh leh hun eng emaw chen chu leiah i mu thei bawk.
• Mahse, mattress nem takah mut i thiam tawh a nih chuan, mattress nghet takah inthlak nghal mai chu a hrehawm thei hle. Chuvangin i tana nuam ber tur chu thlang rawh.
• Mut laiin i ruhro (spine) pawh i support thei bawk. I kawrfual rolled towel khuh chunga mut hian hahdamna a pe thei a ni.
• I khup chu tlem a beng chungin i sir lamah mu rawh . I khup inkar ah pillow i dah thei bawk.
• I hnungzang chunga i mut chuan i khup hnuaiah pillow dah la. Tin, i hnungzang curve hnuaiah pillow te tak te emaw rolled towel emaw dah bawk ang che.
• A theih ang anga pum chunga mut loh tur.
• Khum atanga i tho chuan a sir lamah hawi hmasa la, khup pahnih chu ben la, i ke pahnih chu khum atang chuan phar chhuak rawh. Tichuan, kut pahnih hmangin khum chu chelh la, i taksa chu chawi sang la, thu rawh. Kawr chhungah hmalam pan suh.

Tips pawimawh dang tlemte

• Ding lai: Hmun khatah rei tak ding suh. A theih chuan ke pakhat chu stool-ah dah la. Minute tlemte danah ke thlak thin ang che. Kitchen-a hnathawk i nih chuan sink hnuaia cupboard chu hawng la, i ke pakhat chu a chhungah dah rawh.
• Khuh emaw, hrual emaw: A theih chuan ding la, i hnungzang chu tlemin ben rawh. Hei hian i ruh (spine) curvature a ti sang ang a, i hnungzang tan pawh venhimna a pe ang.
• Chunglam atanga thil i lak dawn chuan: Chair emaw, bench emaw-ah chuan chho la, i thil lak duh chu kut phar rawh. Thil chu kut pahnih hmangin chelh rawh.

Heng tips te hi i nitin nunphungah telh tum ang che. Heng tih dan te hian i hnungzang natna a enkawl mai bakah nakin lawka hnungzang harsatna i neih loh nan a pui bawk ang che.