Kamar ka dard (backache) ek aaam bimaari hai. Lakin shadeed dard main kuch totky aazma kr afaqay ki sorat peda ki jaa sakti hai. Kamar ka dard aksar kisi aisy kam ki waja sy hota hai jis ko karny ki himmat ham main nahe hoti aur ham ko isy nahe krna chaheye. Kamar dard sy jan churwany ky liye kuch tareeky azmaye jaa sakty hain.
Kamar Dard Ka ilaj Totky
- Shadeed dard ki sorat main baraf ky tukry (Ice cube) sy takor ki jaye toh kamar ky patthon (muscles) pr acha asar parta hai. Agr ho saky tou kisi sy madad ly kar baraf (ice) ki thyli sy dard ki jaga malish karain. Ye tareeka 7 sy 8 minutes karty rahain aur har 4 ghante bad ek do din tk jaari rakhein.
- Ek do din baraf sy takoor ky bad dard ki jaga ko garmi dena shuru kr dein. Aisa karain ky ek toliya (towel) ly kr is sy khoob garam pani main bhigo lein. Phir is sy nichoor lein. Peit ky ball leit jayen aur tangon aur koloun (hips) ky neechy takiya (Pillow) rakh lein. Toliye (towel) ko phila kr dard wali jaga pr rakhyn. Towel ky ird gird barik plastic ki sheet lapyt dain aur is pr garam paani ki bottel rakh dain. Upar halka sa wazan bhi rakhain taa ky kuch wazan bhi pary.
- Agr ap ko ye andaza naa ho ky dard ky liye baraf behtar hai ya garmi tou phir dono tareeky istimal karain. Adha ghanta baraf ki takoor aur phir itni hi deir grmi.
- Dukhti hui kamar hilane se bhi afaqa hota hai. Kyn ky phatthoon ko sukoon milta hai. Kamar ky nichly hissy main dard main afaqy ky liye leit jayen aur aram sy apny ghutny (Knee) opar seny (chest) ki taraf layen. Jb ghutny (knee) wahan pohanch jayen tou un pr thora sa dabao daleyn phir inhein philayein aur dheela chor dain.
- Suba (morning) bistar sy uth ty waqt khaas ehtiyaat karyin ahista ahista uthyin.
- Kamar main dard ho tou warzish (Exercise) ka khayal bhi nahi ata. Halan ky ye faida mand ho sakti hai. Aksar Doctors kehty hain ky baraf aur garmi sy ilaj ky sath sath agr halki phulki warzish (Exercise) kr li jaye tou dard main afaqa ho skta hai. Is bary main bohat si warzish batai jaati hain.
- Zameen pr seedha latien. Dono hathon ko cross kr ky kandhoon (Shoulder) pr rakh lain phr sar aur kandhon (Shoulder) ko zameen sy opar uthaein jis qadar utha sakyin lekin kamar ka nichla hisa zameen pr hi tikka rahy. Is position main kuch deir rahyn aur ye amal phr karain.
- Garam paani ky talab (pool) main tayrna (swimming) behtareen warzish ( Exercise) hai.
Kamar ky dard ky liye kuch mufeed exercises neechy di gai hain.
Exersice No:1
Peit ky mascule mazboot hoon tou wo kamar ki mazboti mein eham kirdaar adaa karty hain.
- Zameen par sidha leit jayen.
- Ghutnoo ko upar utha kr paon zameen par rakhyn.
- Hath ghutnoo ki taraf ly jaaty hoye ahista ahista kandhy opar uthany ki koshish karyn.
- Yahan tak k aap ki ungliyan ghotnon ko chone lagen.
- Is warzish ky doraan kamar bilkul sidhi rakhain. Is mein kham na aany dein.
- Isi position ko 5 baar dohrayen.
Exercise No:2
- Kamar ky bal zameen par is tarhan leit jayen ky bayyan paon zameen par sidha rahy.
- Jab ky dayyan paon aur taang zameen sy opar ki taraf 8 inch tk ahista sy uthayen.
- 5 second tk isy uthayen rakhein.
- Phir taang nichy karain aur relax karein.
- Is Warzish ko 5 baar dohrayen. Aur phr dosri taang par yahi amal karyen.
Exercise No:3
- Farash (floor) par sidha leit jayen.
- Taang bilkul sidhi phila dein.
- Apne dono hath gerdan ky nichy rakhyen.
- Ab dono taango ko uper uthayen lakin ghutny sidhy rahy
- Ab apni gerdan ko ahista ahista jitna opar otha sakein uthayen.
- In ko 10 inch tk uper uthayen.
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