I hnungzang natna nasa tak, i balance hloh ang maia i awm tawh ngai em? I ben leh che thei lo khawpa natna i nei em? I keah electric a rawn tlan chhuak tih i hre mai thei em? Heng natna lan chhuah chhan hi kan hriat vek tawh ' slipped disk ' an tih hi a ni fo thin. He hming hi hlauhawm tak angin lang mah se, kan hriatthiam a, kan enkawl dan dik chuan tihdam theih dinhmun a ni .
Slipped Disk hi eng nge ni tak tak?
A awlsam zawngin sawi ila, kan ruhro hi ruh te tak te, a chungah dah khawm a ni. Hengte hi vertebrae kan ti a. Heng ruh pahnih inkarah hian jelly ang chi hmun a awm a, chu chu ‘shock absorber’ ang maiin a thawk a ni. Hei hi intervertebral disc kan ti a. Jam bun ang maiin han ngaihtuah teh. Bun pawn lama chhang hi he layer pawn lam khauh tak a ni. A chhunga jam chu soft gel a ni.
A châng chuan thil dik lo taka kan han chawi a, kan twist nghal mai emaw, kum upat deuh deuh emaw hian he disc pawn lamah hian chhe te tak te a lo awm a, a chhung lam, jam ang maia awm chu a zuang chhuak ta a ni. Chu chu 'Slipped Disk' emaw `(Herniated Disk)` emaw `(Ruptured Disk)` emaw kan tih chu a ni.
He jelly chhuak hian a bul hnaia spinal cord atanga lo chhuak nerve te chu a compress a. Chutah chuan tuar theih loh natna , rilru hahna, leh kea thunun theih lohna hriatna a lo thleng thin. Hei hi hnungzangah emaw, kawr chhungah emaw a thleng thei.
A pawimawh ber chu kan tih thin angin khum muanna kim hi kan rawt lo. Dik tak chuan khumah awm reng hian dam lehna a tikhawtlai thei tak zet a ni.
Tunah chuan tunlai damdawi hman danah chuan exercise awlsam tak, zawi zawia leh uluk taka tih, natna thunun chunga tih hi he natna atana thil tha ber a ni kan ti. Hei hian ruhro chhehvel thau te a tichak a, damna a ti chak bawk.
Natna tihziaawmna tur exercise awlsam tak tak thenkhat
He exercise i tan hmain i doctor nen hemi chungchang hi i sawi hmasak phawt a pawimawh hle. A chhan chu mi zawng zawng dinhmun a inang vek lo. Eng exercise nge i tan a tha ber tih chiang takin a hrilh ang che.
Exercise i tih tan hmain heng thilte hi hre reng ang che:
- Zawi zawiin bul tan rawh: Vawi khatah tlan chak lutuk suh. Zawi zawiin kal la, i taksa thu ngaithla rawh.
- Natna ngaihven rawh : Tlemte stretch tih hi thil pangngai a ni. Mahse, natna nasa tak i neih chuan, hliam na tak i neih chuan emaw, i natna a pun chuan exercise kha titawp nghal rawh.
- Thâwk kha chawlhsan suh:Exercise neih chhung hian thawk pangngaiin thawk la, thawk kha vawng tlat suh.
In lama exercise awlsam tak tak i tih theih tur thenkhat chu hetiang hi a ni.
| Insawizawi | Engtin nge tih ang? | Eng atan nge a tha? |
|---|---|---|
| Khup atanga Chest thlenga inzawm | 1. Fimkhur takin i hnungzang chungah mu rawh. I khup chu ben rawh. 2. Khup pakhat chu kut pahnih hmangin chelh la, zawi zawiin i rilru lam hawiin hrual rawh. 3. I hnungzang a hrual tlem i hriat chuan count 5 nghak la, zawi zawiin i ke chu leiah hniam tir rawh. 4. Ke dang tan pawh hetiang bawk hian ti rawh. A sir lehlamah vawi 5-10 vel tih tur a ni. | A hnungzang hnuai lam leh hnungzang ruhte a ti hahdam a, natna a tiziaawm. |
| Thut Chair Stretch a ni | 1. Chair-ah ding takin thu rawh. 2. I ke pakhat chu hmalam hawiin dinglam hawiin i kephah chu leiah dah rawh. 3. I hnungzang dinglam hawiin, zawi zawiin hmalam pan la, i ke sei chungah chuan innghat rawh. 4. 5 thleng chhiar la, chutah chuan dinglam leh rawh. 5. Ke thlak la, chutiang bawk chuan ti rawh. A sir lehlamah vawi 5 ti rawh. | Hamstrings chu a inzawm khawm a, hei hian hnungzang a pressure a ti tlem a ni. |
| Khup Deep Lunge a ni | 1. Khup pakhat chu leiah dah la, ke dang chu 90° angle-in i ke hmaah dahin ben rawh. 2. I kut chu i khup chungah dah la, i hmaah fold rawh. 3. Zawi zawiin hmalam pan la, i hips-ah stretch i hriat hma chu nghak rawh. 4. 5 thleng chhiar la, a bul tanna hmunah kir leh rawh. 5. Ke thlak la, tih leh rawh. A sir lehlamah vawi 3-5 vel tih tur a ni. | Hip flexors a ti relax a, hnungzang natna a ti reh bawk. |
| Neck Stretches a awm | 1. Chair-ah ding takin thu rawh. Zawi zawiin i lu chu i rilru lam hawiin tilt la, 5 thleng chhiar rawh. 2. I lu kha tidik leh rawh. 3. Tunah chuan i lu hawi lovin zawi zawiin i beng veilam chu i ke veilam lam hawiin rawn hruai la, 5 thlengin chhiar rawh. 4. Ding nghet leh la, i beng dinglam chu i ke dinglamah rawn hruai rawh. Count to 5. Hetiang set hi vawi 5-10, ni khatah vawi 2-3 ti thin ang che. | Hei hi herniated cervical spine nei tan chuan a pawimawh hle. Neck muscle-a pressure a tihziaawm. |
Doctor I hmuh nghal tur hunah Red Flags
A tlangpuiin, he natna hi kar tlemte atanga thla khat emaw thla hnih emaw chhungin a reh zauh zauh thin. Mahse, a chang chuan hei hi natna khirh tak a ni thei. A hnuaia symptoms te hi i neih chuan exercise kha bansan la, doctor pan nghal rawh. A tul chuan damdawi in hnai ber emergency room (ETU) ah kal thin ang che.
- Ke pahnih chu a hring vek tih a hriat chuan .
- I hnute leh mipat hmeichhiatna chhehvel (hei hi `(Saddle Anesthesia)` kan ti) a, i rilru a buai emaw, i rilru a buai emaw a nih chuan.
- Thunun theih loha zun emaw, riltam emaw i neih chuan.
- Natna chu tuar theih loh leh a zual zel a nih chuan.
- I hnungzang na bakah khawsik, khawsik, leh khur na i neih chuan.
Thil dang fimkhur tur
Disk slip atanga tihdam hi thil slow tak a nih avangin dawhthei takin awm rawh. Exercise leh nitin hnathawhnaah fimkhur rawh.
Shopping bag chawi pawh hi hnungzang natna hmasa berah chuan natna a ni thei tih hre reng la, chuvangin i dam hma chuan rit phurh chhuah vek loh tur a ni.
I doctor chuan natna tidamtu, taksa ruh tihziaawmna, a nih loh leh physiotherapy a pe thei che a ni. Dam thuai theih nan heng thupekte hi uluk taka zawm a pawimawh.
Take-Home Thuchah a ni
- Disk slip hi a tam hle a, chuvangin a tul lovah hlau suh.
- Khumah chawlh hahdam kim ai chuan exercise awlsam tak tak uluk tak leh zawi zawia tih hian dam thuai nan a pui zawk hle.
- Exercise i tih hian i taksa thu hi ngaithla fo ang che. Natna a zual chuan chawlhsan nghal rawh.
- Dam nan hun a duh a ni. Chuvangin dawhthei la, doctor thupek zawm rawh.
- I natna lan chhuah dan na tak (i ke ruh tliak, bladder/bowel control hloh ang chi) i neih chuan doctor rawn la nghal rawh. Exercise program eng pawh i tan hmain i doctor nen inbia ang che.
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