Back pain vangin i chau tawh em? I core siamin solution i zawng ang u (Core Strength Training)

Zing lama khum atanga tho chhuah tum hian hnungzang na i nei bawk em? Chair-a rei vak lo i thut hnua i tho chuan "aw..." i ti em? Thil rit tlemte i chawi pawhin i hnungzang a lock up ang maiin i hria em? Dik tak chuan he hnungzang natna hi tunlai mi tam tak tan chuan harsatna awm fo a ni. Mahse a tam zawkah chuan natna tidamtu kan ei a, chutih lai chuan chhanchhuahna kan zawng thin. Amaherawhchu, a chhan tak tak enkawl a nih loh chuan he natna hi a lo awm leh thei a ni. Vawiin hian he hnungzang natna thlentu ber leh exercise hmanga hun rei tak chhunga chinfel theih dan tur kan sawi dawn a ni.

Muscle chak lo hian hnungzang natna a thlen theih dan

Kum tam tak chhung hnungzang natna tuar tawh mi pakhat hi han mitthla teh ang. Operation pawh a nei tawh mai thei, entirnan, discectomy, a natna chu rei lo te chhung chu a reh tawh mai thei. A hna hluiah a kir leh a, a duh em em infiamna chu a khel tan ta a ni. Golf a ngaina hle tih han ngaihtuah teh. A theih ang tawkin golf a khel tan leh ta a ni.

Mahse rei vak lo hnuah chuan rang takin hnungzang ruhte chu a na tan a, ni khat emaw ni hnih emaw chhung chu khumah i inkhung ta a ni. Engvangin nge chutiang chu a lo awm?

A awlsam zawngin sawi ila, a chhan chu taksaa balance hloh vang a ni. Nitin hnathawhnaah emaw, exercise kan tih hian emaw muscle group thenkhat kan hmang nasa hle. Chu ruhte chu a chak hle a ni. Mahse kan hriat lohvin taksa ruh dang, a bik takin taksa lairil lama awmte hi kan hmang lo. Hengte hi "core" muscle kan tih te hi an ni. Chu chu pum chhung, hnungzang hnuai lam, hip leh hnute chhunga ruh thuk tak takte tihna a ni.

Building lian tak lungphum ang bawkin heng core muscle te hi kan taksa tan an pawimawh hle. A lungphum a chak lo a nih chuan eng ang pawhin mawi taka sak ni mah se, a nghet lo ang, a dik em? Chutiang bawkin core a chak loh chuan kan ruhro a rit leh pressure a sang chho zel bawk. Hei hi hnungzang natna tam zawk chhan ber a ni.

Exercise hian hnungzang natna a ti reh thei

Back pain tam zawk hi postural alignment problem vang a ni.. Ngaihtuah teh, nilengin computer hmaah hunched over-a hnathawk i nih chuan i hnungzang leh i kawngah engzat nge pressure a awm tih hi ngaihtuah teh. Heng posture problems te hi a hmain kan hriatchhuah a, exercise dik tak leh muscle tihchakna hmanga kan siamthat chuan nakin lawkah natna lian tak tak kan pumpelh thei ang.

Hetah hian a pawimawh ber chu taksa chhungril (core) ti nghettu ruh (muscles) tihchak hi a ni. A bik takin glutes hi ruhro vengtu ber a ni.

Entirnan, golf ang bawkin i taksa chunglam leh i hip te chu a sir lehlamah i swing rang hian i ruhroah pressure nasa tak a awm thei a ni. Mahse i glutes a chak chuan movement tawp lamah a activate ang a, i spine-ah ‘brake’ angin a thawk ang a, chu pressure nasa lutuk lakah chuan a venghim ang.

Exercise chi hrang hrang a awm a, chu chuan hnungzang natna a tidam thei . Mahse a pawimawh ber chu i natna thlentu dik tak hriat a, a inmil ber exercise thlan hi a ni.

Damdawi lam thurawn lak a pawimawhzia

Heng thilte hi i chhiar zawh chuan, "Awle, naktuk atang hian heng exercise te hi ka ti ang," i ti mai thei. Mahse hetah hian kan fimkhur hle tur thil a awm.

I doctor chuan i natna chhan dik tak a hriat theih nan a enfiah ang che. Physiotherapist hnenah pawh an refer thei bawk . I dinhmun ang chiah chiah exercise program him tak an siam ang. Mahni chakna anga exercise i tih hian a chang chuan i dinhmun a tichhe thei a ni. Chuvangin diagnosis dik tak leh kaihhruaina neih hmasak a pawimawh.

Vawiin hian kan sawi tawh ang khan, exercise dik tak leh core strengthening hmanga an hnungzang natna hi thunun vek tawh mi sang tam tak an awm. An duhzawng thil, infiamna an tihte thlahthlam lovin hlim takin an khawsa thin. Nang pawhin i ti thei bawk. I mamawh chu hriatna dik leh kaihhruaina dik a ni.