Komor bikha toh manu bishi lokot hoi. pura likha teh kuishe dostah manu bitor teh aatah manu komor bikhai aro etu toh komor niche teh bishe bikhai thakeh.
Apuni khan kaam kureh homoi teh jokom kurideh karneh thakibo, nohoi lehbi kheleh homoi teh lageh jai karneh hubo.
Achanak aro bishe bikhai thakileh bimari sai manu khan lokot jainah sai lubo lageh, aro bikha komti nohoileh jaina sai loi bhal hubo. Hoilehbi kitia toholop bikha khan nijor bhal kuribo pareh.
Wilson Ray, MD chief of spine surgery Department of Neurological Surgery Washington University School of Medicine St. Louis kuishe, nijor ghor para milainah sai loi hi bhal ase.
- Hileh thakibi: apuni khan duk pabo bikhai homoi teh aro bimari sai manu khan etu khan kuriboleh kubo, komor bikha karneh hilibo napareh huijai.
Hileh thakiboleh koshish kuribi, 30 miutes tehng para hoilehbi birabi tehn para biraboleh koshish kuribi hapatah teh tinbar nishena. Gao naheleh karneh komor hardi laka mongso khan komzor huijai kuishe.
- Gao tani nah takot kuribi: tokot mongso thaka komor teh sobse bhal ase komor nabikhabo karneh. Gao teh takot thaka aro gao tanibo pareh toh bikha bhal kurideh aro bikhaboleh komti kurideh. Bishe bar tai manu khan khe pojor teh gao tanibi aro takot kuribi koi kuina kuishe Ray. Hoilehbi bura buri huishe koileh din teh gao gorom huijai picheteh kurileh bhal ase kuishe.
- Bhal buha aro khara (posture) kuribi: etu khan komor niche teh bhari bishe nadeh huijai. apuni khan tape, bands khan cholabo pareh komor hardi shida rakhibo karneh. Matha aro komor niche shida rakhiboleh kuribi, matha bishe ageh rakhena nabuhibi.
- Gao bhari thik rakhibi: gao halka rakhe toh komor niche teh halka huijai. gao halka huijai karneh komor bikha komti huijai kileh maneh komor niche hardi teh bhari komti deh kuina Hermani kuishe. Modot lagileh bimari sai manu lokot kutha kuribi kha loa ki khabo lageh aro ki exercise kuribo lageh.
- Biri nakhabi: pura likha teh kuishe manu khan kun biri khai, taikhan char bar bishe biri nakha mnau khan para bimari bishe olai aro komor bimari ulajai kuishe.
Biri teh nicotine aro tobacco thaka khan komor hardi norom kurideh aro komor laka majo teh spnge thaka khan komjor kurideh.
- Gorom aro thanda saman rakhibi: apni khan lokot kuntoh bhal chuleh etu cholabi thada saman nah gorom saman. Duitah bi cholai sianah kuntoh nijor karneh bhal ase etu khan kuri lobi. Bishe bhak toh thanda saman bhal thakeh komor teh phulina thakileh, hoilehbi mongso tan huijaina norom kuriboleh ase koileh gorom saman cholabi.
- Dawai khabi: nabikha boleh laka dawai kha toh bikhai thaka aro komor tan thaka aram kurideh anti-inflammatory drugs (NSAIDs) khan komor julinah bikhai thaka khan karneh bhal ase.
- Cream aro tail khan lagabi: bishe bhak tail aro cream khan bikha jaka teh lagaileh komor tan aro bikhai thaka komti kurideh. Etu khan laka saman teh menthol aro lidocaine saman thakeh thada aro gorom kuri diboleh bikha jaka teh.
- Supplements hudinah khabi: apuni kha loa para vitamins aro minerals patoh sobse bhala se hoilehbi bimari sai manu lokot hudibo pareh kuntoh supplements gao khe bhal kuribo paribo.
Manu bishe vitamin D napai, etu toh hardi karneh sobse bhal ase, etu toh kitia gao dhub napai nohoi lehbi apuni gao vitamin D dhuribo napareh kha loa teh.
Magnesium nathaka karneh bi mongso kamjor huijai. bimari sai manu lokot huda hudi kurina supplements khai loi hi bhal ase kuishe.
- Towel lagabi: towel roll kurina ghuma homoi teh komor teh rakhina thaka bhal ase. Kitai ghuma boleh thakeh etu homoi teh towel roll kurinah rakhina ghumabi.
Hemani kuishe kuntoh rastah cholai lehbi nijor karneh kuntoh bhal ase etu cholabi kuina kuishe.
Add Comment