I hnungzang natna i tuar fo em? Heng damdawi awlsam 16 te hi han hmang ve teh!

"Aw, ka hnungzang..." Thutna atanga i tho thei lo lai kha i hre reng em? Dik tak chuan kan ramah hian mi tam takin kum eng pawh ni se, he hnungzang na hi an tuar fo thin. Mi thenkhat tan chuan natna tlemte chauh a ni a, mi thenkhat tan chuan natna nasa tak ang maiin a lang thung . A hluar em em a, doctor pan chhan tam ber pahnihna a ni. Mahse thu lawmawm tak chu a tam zawkah chuan he hnungzang natna hi kar tlemte chhungin a dam leh thin. Chuvangin vawiinah hian he buaina pumpelh nan thil awlsam tak tak kan tih theih thenkhat i sawi dawn nia.

Engvangin nge he hnungzang na hi a lo awm?

Back natna thlentu pakhat mah a awm lo. A châng chuan accident, hliam emaw, ruh tliak emaw vang pawh a ni thei. Tin, hnungzang natna hi arthritis, fibromyalgia, emaw spinal stenosis ang chi natna vang pawh a ni thei bawk. But more than all of these, two of the main reasons why many people develop back pain are excess body weight and lack of exercise .

A tha ber chu, heng hnungzang natna tam zawk hi chu operation tel lovin enkawl theih a ni. Kan nitin nunah inthlak danglamna tenau te siamin he dinhmun hi engtin nge kan hneh theih ang tih i lo en ang u.

Kan hnungzang hi nun hrisel takin i veng ang u.

1. Exercise hi i thian tha ber a ni.

I hnungzang a na chuan mi tam tak chuan chawlh hahdam mai tur leh engmah tih loh tur niin an ngai. Ni khat emaw ni hnih emaw chawlh chu a tha a, mahse chu aia rei rei chuan a takah chuan a natna chu a tizual thei a ni. Dik tak chuan, taksa tihchak fo hian taksa ruh nghet leh hring hring a tihziaawm thei a ni . I hnungzang tichak thei tur exercise chungchang i doctor emaw, trainer thiam tak emaw zawt rawh. Yoga leh tai chi ang chi activity te hian posture tha tak i vawng reng thei a, i chakna leh balance a ti sang thei bawk.

2. I taksa rih zawng fimkhur rawh.

Extra weight i phurh hian, a bik takin pum chhungah i taksa center of gravity a inthlak a, i hnungzang hnuai lam pressure nasa tak a siam a ni. If you can stay within 5 kilos of your ideal weight , a hnungzang natna thunun kawngah kawng thui tak a zawh thei.

3. Meizial zuk lakah inthiarfihlim rawh.

Meizial zuk hian ruh chhunga vertebrae inkar a awm spinal discs chawmtu thisen kal chu a tikhawtlai a ni . Chuvangin, zuk leh hmuam mite hian hnungzang natna an neih theihna chance a sang zawk a ni.

4. Zan mut hahdam rawh

I hnungzang natna i neih fo chuan i doctor nen mut dan tha ber chungchang sawipui rawh. Thil tih dan tha ber ber engemaw zat a awm tlangpui.

Mattress tha thlan pawh a pawimawh hle. Mattress nem lutuk leh khauh lutuk pahnih hian hnungzang a ti na thei. Chuvangin, mattress chu medium-firm firmness nei thlan a tha ber .

Mood leh hnathawhna hmun i set ang u.

5. Posture chungchangah fimkhur rawh.

I posture dik leh dik loh enfiah dan awlsam tak a awm. I hnungzang chu bang chungah nghatin, i kekawrte, i hnute, i kekawrte leh i lu hnunglam chu bang khawih chungin ding rawh. Tunah chuan i kut chu i hnungzang hnuai lam curve leh wall inkar ah dah tum ang che. Gap tlem a awm tur a ni. Tunah chuan bang atang chuan kal bo la, pangngai takin ding rawh. I dinhmun hmasa a danglam tawh chuan siamthat rawh.

6. Chair leh table dik takin hmang ang che

Back pain laka invenna chair tha ber chu straight backrest emaw low-back support emaw nei a ni. Thut laiin i khup chu i hip aiin sang deuhin dah la . Chair seat chu degree 110 vel angle-ah dah tur a ni. A tul chuan i hnungzang atan cushion te tak te hmang la.

Office-a hna i thawh chuan i computer monitor chu mit level atanga inches 2-3 vel a sang tur a ni . Keyboard hmanga chest level-a type hian i kut, i kephah leh i kutphah a ti buai hle. Hei hian hnungzang natna chauh ni lovin, hun rei tak chhunga harsatna carpal tunnel syndrome ang chi a thlen thei bawk. A theih chuan i desktop hnuaiah keyboard tray hmang la.

7. Laptop leh phone i hman hunah fimkhur hle ang che.

I kawr chunga laptop kenga rei tak i thawh chuan i lu a beng a. Hei hian cervical vertebrae ah pressure a siam a, lu na , kawng leh hnungzang na a thlen thei bawk. Phone-a i type hian chutiang bawk chu a thleng thin. Chuvângin, rei tak i type a ngai a nih chuan i hnungzang chu dinglam hawiin, chu hna chu computer-ah thawk rawh .

Nitin nunah tih dan dangte

• Lift dan: Thil rit tak i chawi dawnin i kawr atanga hnuai lam pan suh. Gas cylinder emaw, buhfai bawm emaw i chawi chhuak ang tih han ngaihtuah teh. I khup kha ben la, i pum ruhte kha khauh la, ding la, chu thil chu i taksa hnaih takah chelh rawh . I hnungzang ni lovin i ke hmangin chawi sang rawh.
• High heels : Hengte hian i center of gravity a tidanglam a, i hnungzang chungah pressure a siam bawk. A theih chuan pheikhawk inch khat vel zeta sei pheikhawk bun tur a ni.
• Tight thawmhnaw leh purse: Tight thawmhnaw tight lutuk emaw, hrual lutuk emaw, hrual lutuk emaw chuan hnungzang natna a tizual thei. Tin, mipain an hnungzang pocket-a an ken thin purse lian tak chunga thut hian hnungzang natna a thlen thei bawk. Rei tak i thut a nih chuan, lirthei khalh lai ang chiah hian i purse chu i pocket atangin la chhuak rawh.
• Handbag leh Briefcase: Bag strap chu a zau tur a ni. A rit chu ke pakhatah phur suh la, bag rit zawng chu a sir lehlamah inang tlang taka sem theih turin hmang zawk ang che. Bag atang hian thil tul lo tak tak te chu la chhuakin a rit zawng chu tihhniam tur a ni.
• Back Braces chungchang: Back brace hrang hrang awm mahse, hnungzang natna rei tak atanga tihdamna a pe tih finfiahna a tlem hle. Chuvangin hengte hi Doctor thurawn tel lova hman loh tur a ni.