Naute beisei hi i nunah hetiang hun hlimawm tak a ni a ni lawm ni? Mahse nitin i pum a lian chhoh zel chuan i hnungzang ah natna leh hrehawmna engemaw zat i nei tan thin a ni lawm ni? Hemi chungchangah hian i buai a ngai lo tak zet a, nangmah chauh i ni lo, naupai 10 zinga 7 vel chuan hnungzang natna an nei thin . Mahse he hrehawmna hi i tuar a ngai lo. Hei hi engvangin nge a lo awm tih leh chuta tang chuan hahdamna kan hmuh theih nan eng thil awlsam tak nge kan tih theih tih i lo en ang u.
Naupai lai hian engvangin nge ka hnungzang a na?
Hei hi chhan lian tak tak engemaw zat a awm. A awlsam zawngin i hrethiam ang u.
I naute a lo seilian chhoh zel chuan i pum chu zawi zawiin hma a sawn zel tih han ngaihtuah teh. Tichuan i taksa rih zawng insem dan, chu chu i `Center of Gravity` tihna a ni. So, to maintain balance , i hriat lohvin i hnungtawlh deuh a. Hei hian i hnungzang hnuai lam natural curve a tipung a, chu hmuna taksa ruh leh ruhro chu pressure a pe tam zawk a ni.
Tin, naupai laiin hormone chhuak hian i pelvis leh spine-a ruhte chu a tizau bawk. Hei hi nau neihna atana i taksa buatsaih nan a ni. Mahse, he loosening hian i spine-in support a dawn chu a ti tlem thei a, chu chuan natna a thlen thei a ni. Heng zawng zawng hi a inzawm khawm chuan hnungzang natna a thlen fo thin.
Back pain tihziaawmna kawng awlsam 5
Okay, chuvangin he natna tihziaawmna tur hian in lama kan tih theih thil awlsam thenkhat han thlir ila.
1. Kan posture dik tak i vawng reng ang u!
Hei hi thil awlsam tak angin a lang thei a, mahse i pum a lo seilian lai hian dinglam hawia thut chu a harsa deuh thei. Mahse posture dik tak vawn reng chuan i hnungzang pressure nasa takin a tihziaawm thei a ni. Chair-ah thu la, i kut chu i kawr chungah dah la, i kekawrte chu hniam rawh. Tichuan, i kekawrte chu hnunglam hawiin, i kekawrte chu second 5 vel hrual khawm rawh. Hetiang hian ni khatah vawi thum atanga vawi li ti thin ang che. Hei hian i hnungzang ruhte a tichak ang a, i hnungzang tan hahdamna tha tak a pe bawk ang.
2. Exercise hi thian tha ber a ni
"Naupai laia exercise lak hi a pawi em?" i ngaihtuah mai thei. Dik tak chuan he hun chhunga hnungzang na tan hian low-impact exercise hi a solution tha ber a ni. Exercise hian taksa ruh a tichak a, flexibility a tipung bawk. Hei hian hnungzang chu i taksa inthlak danglamna nen a insiamrem awlsam phah a ni .
- Kea kal : Nitin tlem tal kea kal hi a tha hle.
- Swimming: Swimming hi hnungzang tan exercise tha tak a ni a, a chhan chu taksa hian tuiah a rit lo zawk niin a hria.
- Stationary bike khalh: Hei hi exercise him leh nem tak a ni bawk.
A pawimawh ber chu exercise eng pawh i tan hmain i doctor nen inbia a, a phalna lak hmasak phawt a ni.
3. High heels te chu rei vak lo chu goodbye rawh.
Heels sang tak bun hian i pelvis dinhmun a tidanglam a, i hnungzang ah pressure a pe tam zawk. Hei hian naupai loh lai pawhin hnungzang a ti na thei. Chuvangin, he hun chhung hian high heels bun vek loh tur a ni . Chu ai chuan pheikhawk flat, nuam tak, cushion tha tak nei leh i ke tanpui thei tur, tennis pheikhawk ang chi ha rawh.
4. Pillow hian mut laiin thlamuanna a pe
Naupai laiin mut theihna tha ber chu i sir lama mut hi a ni . Hetianga i mut lai hian i khup inkar ah pillow dah la. Hei hian i hnungzang hnuai lam pressure nasa takin a tihziaawm ang. Pillow dah dan hrang hrang i tum thei bawk. Entirnan, upper back pain i neih chuan i kut pahnih inkarah pillow i dah thei. I pum a lo lian chhoh zel chuan i pum hnuaiah pillow i dah thei bawk a, chu chu support atan i dah thei bawk. Nu tam tak chuan taksa pum pui puihna pe thei `full body pillow` hman hi a \angkai hle niin an hria.
5. Doctor nen inbia ang che.
A tam zawkah chuan hnungzang natna hi thil pangngai ni mahse, i taksa thu hi ngaithla fo ang che. Natna chu a nasat lutuk a, tuar theih loh emaw, ngaihtuahna i neih chuan damdawi lam thurawn lak chu hlau ngai suh . I doctor chuan i natna chu dik takin a teh thei a, i tana enkawlna tha ber tur a rawt thei bawk.
In lama exercise awlsam 3 i tih theih (Stretches) .
Prenatal Yoga hi naupai tan bik a siam a ni a, hei hi hnungzang natna venna leh i natna tawh tihziaawmna tha tak a ni. Class kal hun i neih loh chuan in lamah heng simple stretch te hi enchhin rawh.
| Exercise (Stretch) tih hi a ni. | Engtin nge kan tih ang |
|---|---|
| Cat Stretch a ni | I kut leh khup chungah ding la, ke paliah chuang rawh. Tunah chuan thawk la la, i pum chu hrual la, i hnungzang chu arch rawh (mi thinrim ang maiin). Hetiang dinhmun hi second 10-20 chhung vawng la, chutah chuan a pangngaiah lo kir leh rawh. Hetiang hian vawi 10 vel ti rawh. |
| Ding chungin Pelvic Tilt a awm | Ding nghet la, bang pakhatah innghat rawh. I ke chu shoulder-width in theh darh rawh. Tunah chuan i hnungzang hnuai lam (i hnungzang leh bang inkar hmun) chu bang chungah hmet la. Rei vak lo chelh la, chutah chuan chawlh hahdam rawh. Hetiang hian vawi 10 ti rawh. Hei hian i hnungzang hnuai lam ruhte a tichak ang. |
| Fitness Ball a ni | Bang hmaah leiah thu rawh. Nang leh bang inkar ah `Fitness Ball` dah rawh. Tunah chuan i khup kha ben la, i ke chu leiah dah la, ball chungah chuan innghat rawh. Tunah chuan i hnungzang hnuai lam chu ball-ah hmet la, chung lamah nawr rawh. Second 10-20 vel vawn la, a awmna hmunah kir leh rawh. Hetiang hian vawi 10 ti rawh. |
Take-Home Thuchah a ni
- Naupai laiin hnungzang na hi a tam hle a, chuvangin lungngai lutuk suh.
- Posture dik vawn reng te, exercise awlsam leh nem tak tak te, leh pheikhawk nuam tak, flat tak bun te hian hahdamna nasa tak a pe thei a ni.
- I sir lama mut a, i khup inkar leh i pum hnuaiah pillow dahin i hnungzang pressure i tihziaawm thei.
- Natna a nasat lutuk, a awm reng emaw, natna dang, khawsik, taksa peng hrang hranga natna, etc. a awm chuan hun khawhral suh la, i doctor hmu ngei ang
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