I ṭhian pakhat inchhung bungrua ṭhenkhat phur tûra ṭanpui tûra i kal emaw, in lama gas cylinder rit tak i sawn emaw angin han mitthla teh. Hna i thawh zawh chuan i hnungzang a na hle. Chu mai pawh ni lovin, ni engemaw zat chhung chu zinkawng thui tak i nei a ni. Darkar tam tak car chhunga thut ngaihtuahna hi a hlauhawm hle a ni lawm ni? Dik tak chuan, hnungzang natna hian kan ni khat chhung, kan hnathawh zawng zawng a tibuai thei a ni.
Mi tam tak chuan hnungzang natna an neih hian, ‘Aw, thil dik lo ka ti ngei ang, thil dik lo ka chawi chhuak’ tih hi an ngaihtuah thin. Mahse chutiang chu a ni reng reng lo. A chang chuan back problem hi kan thil tih awlsam tak tak avang hian a awm thin. Entirnan, mi pakhatin a pheikhawk hrui khih tumin a kun a nih chuan, vertebrae inkar disc pakhat chu a herniate nghal thei a, nerve pakhat a press thei a, chu chuan natna nasa tak a thlen thei a ni. Chuvângin, i dinhmun chu a dik lo niin ngai reng reng suh. Amaherawhchu, chu chuan kan hnungzang kan enkawl loh tur tihna erawh a ni lo. Taksa mechanics tha hman hian hnungzang natna a tiziaawm thei a, natna thar a veng thei a, kan hnungzang a venghim thei bawk.
Weight i chawi dawnin heng thilte hi hre reng ang che.
Kan dam chhung hian engtik lai pawhin weight kan chawi vek thin. Mahse, tih dan dik tak chu eng nge ni? Weights dik lo taka chawi hian i ngaihtuah aia nasain i hnungzang a tichhe thei a ni.
"I ke chakna hmangin phurrit i chawi tur a ni a, i hnungzang kha ben lovin i chawi tur a ni ."
A awlsam zawngin, lei atanga thil i lak dawnin i kawr chhungah khur suh. Chu ai chuan i khup ben la, chair-a thu ang maiin inhnukdawk la, chutah chuan thil chu la la, ding nghet rawh. Tin, lifting laiin twisting hi i hnungzang tan a hlauhawm hle bawk.
Chhum ata bawm pakhat i la chhuak ang a, i hnung lama dawhkan chungah i dah ang tih han ngaihtuah teh. I hip twist a, table chungah dahin box chu i chawi sang tum a nih chuan lifting leh twisting pahnih hi a rualin tih a ni a, chu chuan i hnungzang chu a ti hlauhawm thei a ni. Chu ai chuan i tih tur chu i khup ben a, bawm chu chawi sang la, chutah chuan i taksa pum pui, i ke telin, dawhkan lam hawi la, bawm chu dawhkan chungah dah rawh. Chutiang chuan i hnungzang chu a hlauhawm lo vang.
Tin, i huam chin hre la, chumi chhungah chuan thawk rawh. I rit phur thei lo anga i inhriat chuan hero ni suh. Zak lo la, tu emaw hnenah tanpuina dil rawh.
| Thil rit phurh dan tur dik tak | |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | I thil chawi tur chu hnaih rawh. I ke chu shoulder-width-a inhlat takin dah rawh. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Squat down la, i hnungzang chu dinglam hawiin i khup leh i hip te chu ben rawh. |
| Step 3-na a ni | I pum ruh te kha khauh takin khauh rawh. |
| Step 4-na a ni | Thil chu i ke chakna hmangin i chawi sang tur a ni a, i hnungzang ni lovin. |
| Step 5-na a ni | Lifting laiin i taksa chu twist suh. A hmasa berin ding nghet la, chutah chuan i ke hmangin hawi leh rawh. |
| Step 6. A rilru a hah lutuk chuan a rilru a buai em em a | Midang nen phurrit in chawi dawn a nih chuan hna chu thawk ho rawh u. Mi pakhat chuan "lift" leh "go" tih ang chi thupek a pe tur a ni. |
Thut leh ding laia ruhro a nghawng dan
Back pain nei zawng zawng hi an inang vek lo. Mi thenkhat chuan an ṭhut chuan an natna chu a reh tih an hmu a. Mi dangte chuan an ding chhuak hian hahdamna an hmu a ni. Hei hi an hnungzang natna chhan bulpui ber a inang lo vang a ni.
Thut laiin a na zawk a nih chuan...
A tlangpuiin, vertebrae inkar soft discs lama harsatna nei te chuan an thut laiin an na zual thin. Hei hi a chhan chu kan thut hian kan pum chhunga pressure a sang a, chu chuan kan ruhro chhunga disc te a nghawng a ni. Heng mite hian an ding chhuak hian hahdamna an nei thin.
Chung mite zinga mi i nih chuan rei tak thut loh tur a ni. Thut laiin i hnungzang hnuai lam thlawp turin lumbar cushion tha tak hmang la. Driving lai pawhin seat hnunglam tlem tilt leh lumbar cushion hman hian i hnungzang a pressure a tihziaawm thei.
Ding laiin a na zawk a nih chuan...
Mi thenkhat chuan ding emaw, kal emaw hian natna an nei thin. Hei hi ruh hnung lama ruh te te (Facet Joint arthritis )-a ruh natna (arthritis) vang a ni thei. Hêng mite hi an kal laiin hmalam an hunch tih i hmu tawh mai thei, a nih loh leh supermarket trolley ang maia phurrit phurh an tum pawh i hmu tawh mai thei. Chutiang joint-a pressure tihziaawm an tum a ni. Heng mite hian an ṭhut chuan an rilru a hahdam tlangpui.
I harsatna chu eng pawh ni se, kan hnungzang humhim turin kan zawm vek tur dan tlangpui thenkhat a awm.
| Posture dik tak neih theihna tur tips | |
|---|---|
| Hun rei tak i ding a nih chuan... | |
| 1. 1. A rilru a hah lutuk chuan a rilru a buai em em a. | Kekawr rit leh nuam tak ha rawh. A theih chuan hmun nem takah ding rawh. |
| 2. 2. A rilru a hah lutuk chuan a rilru a buai em em a. | I thil tih avang hian hnunglam hawiin ben suh. Chu ai chuan hna chu i tan a nuam tawk level-ah hruai lut zawk rawh. |
| 3. A rilru a hah lutuk chuan a rilru a buai em em a. | Ke pakhat chu stool te tak teah dah rawh. Hei hian i hnungzang a pressure a tihziaawm ang. |
| 4. 4. A rilru a hah lutuk chuan a rilru a buai em em a. | I dinhmun thlak fo thin ang che. |
| Rei tak i thut chuan... | |
| 1. 1. A rilru a hah lutuk chuan a rilru a buai em em a. | Lower back support tha tak nei chair-ah thu rawh. A nih loh leh lumbar cushion hmang bawk ang che. |
| 2. 2. A rilru a hah lutuk chuan a rilru a buai em em a. | I ke chu leiah a awm laiin i khup chu i hip-ah emaw, a chung lamah emaw awm turin chair chu siamrem rawh. |
| 3. A rilru a hah lutuk chuan a rilru a buai em em a. | I desk bulah chuan thu rawh. A chungah chuan innghat suh. |
| 4. 4. A rilru a hah lutuk chuan a rilru a buai em em a. | Hunched over-in thut suh. |
| 5. A rilru a hah lutuk. | Tho fo la, insiam la, chawlh rei vak lo la. |
Pul ai chuan nawr a tha zawk (Push, Don't Pull) .
Hei pawh hi a pawimawh hle. Chair emaw table emaw ang chi thil i sawn a ngai a nih chuan, i hnungzang tan chuan nawr chu i hrual ai chuan a tha zawk hle.
Engvangin nge chu chu? A chhan chu thil i nawr hian i pum ruh i hmang nasa zawk a ni. Mahse thil i hrual chuan a rit tam zawk chu i hnungzang ah a tla thin. Chuvangin, thil rit tak i sawn a ngai a nih chuan hnaih la, i pum ruhte kha khauh la, i kut pahnih hmangin nawr rawh. I nawr emaw, i chhuah emaw laiin i hnungzang chu ben ngai suh.
Take-Home Thuchah a ni
- Thil phur i chawi dawnin i khup kha ben fo la, i ke hmangin chawi rawh. I hnungzang nen ben suh.
- Thil rit i chawi laiin i taksa twist hi i hnungzang tan a tha lo hle. A hmasa berin ding nghet la, chutah chuan i taksa pum pui chu twist rawh.
- I huam chin hre rawh. A phurrit phur tur a nih chuan tanpuina dil rawh.
- Hun rei tak i thut chuan lumbar support hmang la. Tho fo la, i taksa chu chawlh hahdam tir rawh.
- Thil pakhat nawr chu a hnunglam tan chuan a hrual ai chuan a tha zawk.
- Back pain a awm reng emaw, a nasat emaw chuan ngaihthah suh. Medical professional (doctor) thiam tak hnenah thurawn dil ngei ngei tur a ni.
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