I hnungzang na vangin zan mut harsatna i nei em? (Back Pain) Hemi chungchang hi han sawi ila!

Ni khat chhung chu hnungzang natna nen chuan kal tlang a harsa . Mahse, zan mut hahdam chu a harsa zawk. Eng chen nge khumah i toss leh turn thin, mutna tur hmun tha tak i hmu thei lo? A chang chuan khum atanga i tho thei lo emaw, i lut thei lo emaw tih khawpa natna i nei thin? Hei hi condition tibuaitu tak a ni tak zet.

Mahse kan hriselna zawng zawng atan mut that hi a pawimawh zia kan hre vek. Zirna hrang hrangah phei chuan nunphung tha tak nei te chu an hriselna lama lungawi vak lo te aiin minute 18-23 vel an mu tam zawk tih hmuhchhuah a ni. Tin, mut tlem hian natna laka i hriatna a tipung tak zet bawk. Chuvangin hnungzang natna leh mut theih lohna hi vicious circle ang mai a ni a, a inzawm tlat a ni. Vawiin hian he vicious circle atanga chhuah dan tur leh hnungzang natna neia mut that dan tur kan sawi dawn nia.

1. I mutna tur hmun remchang ber zawng rawh.

Mut dan thenkhat chuan i hnungzang natna a tihziaawm thei a, chuvangin i tan a nuam ber tur zawng tum ang che. I ke inkar emaw, i ke hnuaiah emaw pillow hmanga mut chu a \angkai thei a, chu chu extra support atan a ni.

• Side sleeper i nih chuan: I khup inkarah pillow dahin mu la, i khup chu i rilru lam hawiin tlem a ben bawk ang che. Hei hian i hips, buttocks leh spine te chu a align reng theih nan a pui ang.
• I hnungzang chunga i mut chuan (சித): I khup hnuaiah pillow dah la. A dang pawhin towel te tak te chu roll up la, i hnungzang hnuaiah, curve tlem awmna hmunah dah la. Hei hian i hnungzang tanpui tha tak a pe ang.
• I pum chunga mut loh tur: Hei hi i hnungzang chunga pressure petu ber position a ni. Chuvangin, hetiang dinhmunah hian a theih ang anga mut loh tur a ni. Kawng danga i mut theih loh chuan i pum hnuaiah pillow dah la. Hei hian i hnungzang a pressure chu a tihziaawm deuh ang.

2. Mattress tha thlan hi a pawimawh hle.

A vaiin kum 6-8 danah i mattress thlak dan tur i ngaihtuah tur a ni. Support leh comfort tha zawk pe turin mattress thar i mamawh mai thei. Zirchianna pakhatah chuan mi 63% chuan mattress thar an hman hnuah an hnungzang natna aṭangin an reh nasa hle tih an sawi.

Mattress thar siamna tur budget i neih chuan dawrah kal a, mattress tlemte "test drive" chu hlau suh. I pheikhawk phelh la, i mut dan pangngaiah minute engemaw zat mu la, i mut dan pangngaia i ruhro awm reng theihna turin mattress hian a puih tawk em tih en rawh.

I duh ang mattress chi chu i taksa pianzia a zirin a ni .

• I hip hi i kawr aiin a zau zawk a nih chuan mattress tlem a nem zawk hi a tha zawk mai thei a, a chhan chu i ruhro a dinglam theih avangin.
• I hip leh i ruhro a inmil chuan mattress tlem a nghet zawk chu a nuam zawk mai thei. Support tam zawk a pe ang che.

Doctor-te chuan firm mattress hmang turin an ti thin. Mahse tunah chuan zirchianna atanga a lan dan chuan mattress nghet tak chunga mu thinte hian natna an nei tam zawk. Chutiang bawkin mattress nêm lutuk pawh hi harsatna a ni. Anni hian ruh (joint) a pil lut thei a, natna nasa zawk a thlen thei bawk.

3. Khum a luh leh chhuah dawnin fimkhur hle ang che.

Hei hi thil awlsam tak angin a lang thei a, mahse a pawimawh hle. I kawrfual hmalam pan a, rang taka jerking movement tih hian i hnungzang na a ti na zual thei.

Thil tih dan dik: 1.1.

1. Khum atanga i thawh dawnin a sir khatah hawi hmasa phawt ang che.

2. Tichuan, i kut chu khumah hmet la, i taksa chu chawi sang rawh.

3. Tunah chuan ka pu, i ke chu leiah dah la, khum atangin tho rawh.

4. Zana i mut dawnin a lehlamah chutiang bawk chuan ti thin ang che.

4. I core muscle te tichak rawh

Exercise neih fo hi mut thatna tha tak a ni a, mahse i ‘core’ muscle, a bik takin i pum, hip, lower back, leh buttocks- a awmte tichaktu exercise hian hnungzang natna a tihziaawm thei a ni.

Heng ruhte hi a chak leh a inthlak danglam chuan zan lama hnungzang na leh taksa ruh tight nghal mai ang chi thilte chu a tlahniam thin. Chumi atan chuan ``Plank`` pose hi exercise tha tak a ni. I kut chu i kekawr bul hnuai chiahah leiah dah la, i ke chu dinglam hawiin i phar la, i taksa chu line dik tak pakhatah dah rawh. He pose hi a tir lamah second 15-30 vel chelh tum ang che.

5. Mut hmain yoga exercise light tak tak kan ti ang em?

Research atanga a lan dan chuan yoga emaw stretching exercise emaw tih hian hnungzang natna a tihziaawm thei a ni. Tin, i stress level a tihziaawm thei a, i mut that theih nan a pui thei bawk.

6. Damdawi hian a pui thei maithei.

Damdawi thenkhat chu i mut theih nan a pui thei a, chutih rualin hnungzang natna pawh a tiziaawm thei bawk. Mahse hengte hi enkawlna ruahmanna kimchang takah chauh hman tur a ni a, i doctor thurawn hnuaiah chauh hman tur a ni. Mahni damdawi ei hian a pawi hle thei a ni.

7. Mut hmaa tih dan tha engemaw zat nei rawh

Nitin hun khata mut tum ang che. I mut hmain thil engemaw ti rawh. Entirnan, alarm set, inchei, ha sil, etc. khumah lehkha chhiar, hnathawh, TV en suh. I khum chu mutna hmun mai a ni tih ngaihtuah turin i thluak kha zirtir rawh.

8. Stress tihziaawm

Stress hi mut theih lohna thlentu lian tak a ni. Stress leh hnungzang natna hi inzawmna a awm bawk. Chuvângin, i rilru hahdam theih dân leh i rilru hahdam dân kawng zawng rawh. I rilru put hmang tuar turin zu in suh, i mut a ti na zual mai dawn a ni. Exercise light leh meditation ang chi thil hi han ti ve teh.

9. Beih hi bansan suh!

Zan mut thatna tha ber chu i hnungzang natna tihbo hi a ni. Mahse chu chu a theih reng reng lo. I mut leh natna tichhe thei thil dang, lungkhamna leh lungngaihna te pawh i enkawl a ngai mai thei bawk. Mi tam tak chuan natna hi an tuar chhuak thin. Mahse, natna hi enkawl theih a ni tih hre reng ang che. Chuvangin i tana tha tur damdawi zawng chu beidawng suh. I doctor nen inhawng takin sawi rawh.