Lower back natna vangin i chau tawh em? (Lower Back Pain) Hemi chungchang hi chipchiar takin sawi ila!

An nunah engtik lai pawha hnungzang natna nei lo mi hmuh a harsa khawp mai, a ni lawm ni? Dik tak chuan mi 10 zinga 8 velin kan tawng tawh a ni. He thuziak hi hnungzang natna i tuar laiin i chhiar mai thei. A tihthinrim theih zia kan hria a, nitin hna pawh i thawh theih loh khawpa chak lohna a thlen theih dan pawh kan hria. So don't worry , he hnungzang natna hi engtin nge i tih theih ang tih leh hahdamna i hmuh theih dan tur i en ang u.

Engvangin nge hnungzang natna kan neih?

A tam zawkah chuan i doctor pawhin a chhan dik tak chu a finfiah thei lovang. Mahse, hei hi a thlen theih chhan tlangpui engemaw zat a awm.

A awlsam zawngin sawi ila, a chhan tam ber chu taksa ruh (muscle strain/ligament sprain) vang a ni. A dik tak chuan, thil rit tak i chawi a, i ben dik loh emaw, i twist nghal emaw hian hetiang hi a thleng thei a ni. Mak ti suh, mi thenkhat chuan an khur emaw, an thawk hah emaw pawhin an hnungzang an ti na thei bawk .

Chu bakah, chhan dang engemaw zat a awm bawk :

• Spinal fracture: Ngaihtuah teh, i ruhro (spinal)-a vertebra (ruh) chu a chhe thei a, chu chu car accident emaw, tlu emaw a ni thei. He risk hi ruh tithianghlim thei natna, osteoporosis ang chi i neih chuan a sang zawk a ni.
• Nerve Compression: Hei hi chhan lian tak pahnih a awm a. Pakhat chu arthritis a ni. A dang chu herniated disc a ni. Hei hi kan ruhro (spine) chhunga vertebrae inkar cartilage atanga siam disc a bulge chhuak a, a chhunga kal nerve pakhat a pressure a ni.
• Spinal Stenosis: Hei hi ruhro (spinal cord) kalna hmun chu a tawi a, chu chuan ruhro (spinal cord) chungah pressure a siam a ni. Hei hian hnungzang na nasa tak a thlen thei a, sciatic nerve na a thlen thei a, ke emaw, hnute hnuai lam emaw atanga radiate chhuak natna a thlen thei bawk. Ke ruh a thlen thei bawk a, ke ruh a ti na thei bawk.
• Damdawi lam thil dang: Inflammatory joint conditions, osteoarthritis emaw ankylosing spondylitis emaw hian hnungzang na leh a tikhauh thei. Spondylolisthesis hi vertebra pakhat chu vertebra dang chungah hmalam pan a ni. Damdawi dang, kal lung, fibromyalgia, emaw, ruh natna (spinal tumor) te pawhin hnungzang natna a thlen thei bawk.

I hnungzang na tan in lamah eng nge i tih theih ang?

Doctor i hmuh hmain, natna tihziaawmna tur thil awlsam tak tak, in lama i tih theih tur a awm.

Posture chungchangah fimkhur rawh.

I dinna, i thut dan leh i hnathawh dan hian hnungzang natnaah nghawng lian tak a nei a ni. Ding takin thu la, i lu chu chawi sang rawh. I kekawrte chu hmalam pan emaw, i kawr hmalam emaw chu hunch suh. Computer hmaa hna i thawh chuan i ṭhutna aṭanga tho la, darkar chanve danah vawi khat tal i taksa kha han hrual la, tlem tal i kal kual ang.

Kan mut dan hi i thlak ang u.

I mut danah inthlak danglamna tlemte pawh hian hahdamna nasa tak a thlen thei a ni.

• I sir lama i mut chuan: I ke chu i rilru lam hawiin tlem han ben la, i khup inkarah pillow dah rawh. Hei hian i ruhro leh i hip te chu a inmil theih nan a pui ang a, i hnungzang a pressure a tihziaawm ang.
• I hnungzang chunga i mut chuan: I khup hnuaiah pillow dah la, i kawr atan pillow nuam tak dah bawk ang che. A tul chuan i hnungzang curve hnuaiah (i kawr hnuai lam chiah) towel rolled i dah thei bawk.
• I pum chunga i mut chuan: Hei hi i hnungzang tan dinhmun tha tak a ni lo. Mahse hetianga i mut a ngai a nih chuan i hip leh i pum hnuaiah pillow te tak te dah la. Hei hian i hnungzang a pressure tihziaawmna kawngah a pui thei a ni.

Heat leh Cold Therapy hmanga enkawl theih a ni

Tui lum-a inbual hian i hnungzang ruhte a ti hahdam thei a, natna a tiziaawm thei bawk. Tui lum bottle, tui lum bag emaw, inbual lum emaw hian a pui thei a ni. Minute 15-20 vel hnawih tur a ni. Mi thenkhat chuan ice pack atang pawhin hahdamna an hmu bawk. Ice pack pakhat chu towel-ah khuh la, a natna hmunah minute 15 vel hnawih rawh.

Kekawrte pawh ngaihtuah teh.

I ke tan pawha kekawr sang tak emaw, kekawr hak emaw i ha chuan i kal dan a tidanglam ang a, i hnungzang chu a tul lovah pressure a siam ang. Chuvângin, pheikhawk flat, nuam tak ha tûrin bei rawh .

Exercise leh enkawlna te

Exercise leh Taksa lam enkawlna

Back pain solution tha ber chu exercise hi a ni. I pum leh hnungzang ruh (core muscles) tichaktu exercise hi a pawimawh hle. Chungte chuan ruhro (spine) tanpui tha tak a pe a ni.

• Kea kal, tui chawi, leh stationary bike khalh te hi a tha hle.
• Yoga leh Pilates ang exercise te hian natna a tihziaawm bakah hnungzang flexibility a tipung thei bawk.

Kar 4-6 aia rei a natna a awm tawh chuan physiotherapist hmuh hi a \angkai hle. Exercise \ha tak tak an zirtir thei che a, chubakah ultrasound leh heat therapy ang chi thil hmangin natna tihziaawmna an pe thei bawk.

Natna tihdamna damdawi

Natna thut tak i neih chuan damdawi dawr atanga i lei theih tur natna tidamtu damdawi i hmang thei bawk. Hengte hi chi hnih lian ber a ni:

1. NSAIDs (Nonsteroidal Anti-inflammatory Drugs): Damdawi ibuprofen leh naproxen ang chi te hi he category-ah hian an tel ve a ni. Chungte chuan natna a tihziaawm bakah swelling leh inflammation a ti tlem bawk.

2. Acetaminophen: Paracetamol hi natna tidamtu chi khat a ni. Natna tiziaawm mah se, inflammation a tiziaawm lo.

Chu bâkah, topical cream, gel, leh patch te hian rei lo tê chhûnga hahdamna a pe thei bawk.

Thil thau tihtlem

I thau lutuk chuan i hnungzang ah pressure nasa tak a siam thin. Research atanga a lan dan chuan taksa rihna tlem tal tihtlem hian hnungzang natna atanga chhanchhuahna nasa tak a pe thei a ni .

Engtikah nge doctor i hmuh ngei ang?

Backache pangngai chu ni engemaw zat emaw kar khat emaw chhungin a reh tlangpui. Mahse, a hnuaia symptoms te hi i neih chuan doctor pan nghal a pawimawh . Hei hi natna khirh zawk chhinchhiahna a ni thei.