So w’akyi nso yɛ wo yaw na wuntumi nyɛ adwuma? (Low Back Pain) Momma yɛnka eyi ho asɛm!

Akyi yaw yɛ ɔhaw a nnipa pii wɔ nnansa yi, ɛnte saa? Ɛtɔ mmere bi a, akyi yaw a emu yɛ den mpofirim betumi ama ayɛ nea wontumi nyɛ da biara da nnwuma nna pii. Enti, sɛ wo nso worehu amane wɔ akyi yaw a ɛba mpofirim yi ho a, asɛm yi bɛboa wo ma wo ho atɔ wo ntɛm.

Kae ade a ɛho hia yi kan!

Afotu a yɛde ma wɔ asɛm yi mu no aboa nnipa pii ma wɔatew akyi yaw so. Mmom,

Sɛ wote nka sɛ w’akyi yaw no mu yɛ den bere a woreyɛ saa nneɛma yi, anaasɛ ɛte sɛ nea ɛyaw no rekɔ wo nan ase a, yɛsrɛ wo gyae yɛ no ntɛm ara na kɔ oduruyɛfo anaa apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn ntɛm ara. Ɛho hia paa, ɛnyɛ hwee?

Ahintasɛm titiriw a ɛbɛma yɛn ho atɔ yɛn ntɛmntɛm afi akyi yaw a ɛba mpofirim `(Acute Low Back Pain)` yi mu ne sɛ yɛbɛkɔ so akura yɛn akyi abɔde mu kurukuruwa no mu, kyerɛ sɛ, yɛn akyi a ɛkɔ yɛn mu kakra `(lordosis)` wɔ asen no mu. Yɛfrɛ eyi ``normal curve of the spine``. Sɛ woboa akyi no kurukuruwa no wɔ saa kwan yi so a, wubetumi ho atɔ wo ntɛmntɛm. Mpɛn pii no, bere a akyi yaw a ɛba mpofirim yi aba akyi no, bɔ mmɔden sɛ wobɛtra saa tebea yi mu bɛyɛ nnafua 10 kosi 20.

Wobɛyɛ dɛn atra ase yiye?

Tena yɛ biribi a ɛsɛ sɛ wotew so bere a w’akyi yɛ wo yaw no. Nanso sɛ ɛsɛ sɛ wotra ase a, ntra ase nkyɛ. Tra ase bere tiaa bi, te sɛ simma 10 kosi 15.

Hwɛ yiye wɔ nneɛma yi ho bere a wote ase no:

• Akyi mmoa: Sɛ wote ase a, fa biribi ketewaa bi si w’akyi a ɛkɔ akyiri no mu, wɔ w’asen atifi pɛɛ. Eyi betumi ayɛ mpopaho a wɔabobɔw anaasɛ akyi berɛmo a wɔabobɔw.
• Sɛnea Wogyina hɔ: Ɛsɛ sɛ w’asen ne wo nkotodwe yɛ pɛ, na ɛyɛ digrii 90 sɛ yɛbɛka no pɛpɛɛpɛ a. Sɛ ɛho hia a, fa baabi a wode wo nan si hɔ anaa akongua gyina wo nan so. Mfa wo nan ntwa, na ma wo nan nkɔ fam.

Sɛnea wobɛhwehwɛ ɔkwan a wobɛfa so atra ase yiye a wunhia akyi mmoa ni:

Fa no sɛ wunni lumbar roll. Afei yɛ eyi:

1. Tena akongua no so kɔ w’anim na fa wo ho to w’anim koraa, te sɛ nea woyɛ ɔkwasea.

2. Afei sɔre gyina hɔ tẽẽ na fa w’akyi bɔ soro sɛnea wubetumi. Kura saa gyinabea yi mu sikani kakraa bi.

3. Afei ma wo gyinabea no dwo kakra (bɛyɛ digrii 10). Saa na ɛsɛ sɛ wotra ase yiye.

Afotu foforo kakraa bi:

• Akongua a wobɛpaw: Sɛ ɛbɛyɛ yiye a, tena nkongua a n’akyi korɔn, wobɛboa wo kakra, na wode wo nsa ahyɛ mu. Sɛ wotena baabi a ɛyɛ mmerɛw te sɛ sofa a, w’akyi bɛyɛ kurukuruwa na w’akyi berɛmo rennya mmoa biara.
• Adwumayɛbea:Sɛ wowɔ adwumayɛbea hɔ a, sesa w’akongua ne wo pon no sorokɔ sɛnea ɛbɛyɛ a wubetumi ayɛ adwuma yiye. Tena bɛn w’adwuma no, na dan no kakra kyerɛ wo. Fa wo nsateaa ne wo nsa to w’akongua no nsa so anaa pon so, na ma wo mmati nyɛ mmerɛw.
• Nkongua a ɛkyinkyini: Sɛ wowɔ nkongua a ɛkyinkyini a ntwahonan wom mu a, nsan nkɔ w’asen mu kɛkɛ. Dan wo nipadua nyinaa.
• Sɛ wosɔre a: Sɛ wosɔre fi baabi a wote a, sɔre gyina hɔ a wo nan teɛ na bra akongua no anim. Mma nnkotow mfi w’asen mu nkɔ w’anim. Sɛ wosɔre ara pɛ a, yɛ akyi benkum bɛyɛ 10 a egyina hɔ. Eyi ye ma w’akyi.

Wobɛyɛ dɛn ahwɛ w’akyi bere a woreka kar no?

Karka nso betumi ama w’akyi ayɛ basaa, enti ma nneɛma yi ntra w’adwenem:

• Akyi mmoa: Ɛha nso, sɛnea yɛadi kan aka no, fa akyigyina a ɛfata (akyi roll) a edi akyi berɛmo no kurukuruwa akyi sie.
• Sɛnea wobɛsesa nkongua no: Ɛsɛ sɛ wo nkotodwe wɔ w’asen so anaasɛ ɛboro so kakra. Siesie nkongua no sɛnea ɛbɛyɛ a ɛbɛbɛn stia no na aboa w’akyi a ɛkɔ akyiri no. Ɛsɛ sɛ nkongua no bɛn araa ma wo nkotodwe betumi akotow na wo nan atumi adu pedal ahorow no ho ntɛm.

Gyinabea a ɛnyɛ den wɔ akyi bere a wogyina hɔ no

Gyinabea koro no ara a wubegyina bere tenten nso nyɛ papa mma w’akyi. Sɔ eyi hwɛ:

• Gyinabea: Gyina hɔ a wo ti kɔ soro, wo mmati akyi, wo moma so, na wo mu duru kyekyɛ pɛpɛɛpɛ wɔ wo nan abien no nyinaa so, na fa w’asen ahyɛ mu.
• Nnyina baabi koro: Kwati sɛ wubegyina baabi koro no ara akyɛ dodo sɛnea wubetumi.
• Sesa w’adwuma tenten: Sɛ ɛbɛyɛ yiye a, sesa wo pon no sorokɔ ma ɛnyɛ nea ɛfata ma wo.
• Nan biako kɔ soro: Bere a wugyina hɔ no, bɔ mmɔden sɛ wobɛma wo nan biako akɔ soro wɔ akongua ketewa anaa adaka bi so. Sesa wo nan simma kakraa biara.
• Bere a woreyɛ adwuma wɔ adididan mu: Bere a woreyɛ adwuma wɔ adididan mu no, bue nkuku a ɛwɔ sink no ase no na fa wo nan biako hyɛ mu. Sesa wo nan simma 5 kosi 15 biara. Eyi bɛma w’akyi agye w’ahome kɛse.

Bere a ɔda fam, ɔte ase, kotow

Sɛ woreyɛ nneɛma a ɛte sɛɛ a, ɛsɛ sɛ wudi kan susuw dibea a wode bedi dwuma no ho. Sɛ ɛho hia sɛ wotra fam kakra a, kotow yɛ adwene pa. Ɛmfa ho sɛnea wobɛyɛ no, ma nneɛma yi ntra w’adwenem:

• Hwɛ nea ɛwɔ fam na ma wo nan ntam kwan kakra.
• Twe wo yafunu mu ntini mu den na fa wo nan si fam.

Sɛ worema nneɛma a emu duru so a, yɛ no saa kwan yi so (nanso kwati sɛ wobɛma nneɛma a emu yɛ duru so sɛnea wubetumi!)

Nokwarem no, eye sɛ wobɛkwati sɛ wobɛma so sɛnea wubetumi biara bere a w’akyi yɛ wo yaw no. Nanso sɛ ɛsɛ sɛ woma biribi so koraa a, di anammɔn yi akyi.

• Mu duru anohyeto: Mma nneɛma a ne nsusuwii yɛ nwonwa anaasɛ emu duru boro kilogram 13-14 (nkaribo 30) so.
• Gyina hɔ tẽẽ:Ansa na wobɛma biribiara so no, hwɛ hu sɛ wugyina hɔ yiye.
• Ɔkwan pa: Sɛ woma biribi so wɔ w’asen ase a, ma w’akyi nkɔ tẽẽ na kotow wo nkotodwe ne w’asen . Mma w’asen nkɔ w’anim da bere a woma wo nkotodwe yɛ tẽẽ no. Eyi yɛ mfomso a nnipa pii di!

Nneɛma a ɛfata a wobɛfa so ama adesoa bi so ni:

1. Gyina baabi a ɛbɛn ade a worebɛma so no, na wo nan atew kakra, na woayɛ petee wɔ fam.

2. Twe wo yafunu mu ntini no mu den na fa wo nan ma adesoa no so .

3. Kotow wo nkotodwe na teɛteɛ mu. Mfa ade no te sɛ nea wɔatow agu mpofirim.

4. Gyina hɔ tẽẽ koraa, a wonkyinkyim. Bere nyinaa ma wo nan nyɛ tẽẽ bere a worema nneɛma a emu yɛ duru so no.

5. Sɛ worema biribi so afi pon so a, twe kɔ pon no ano na fa bɛn wo nipadua. Kotow wo nkotodwe na bɛn ade no. Fa wo nan ma ade no so na sɔre gyina hɔ tẽẽ.

6. Kwati sɛ wobɛma nneɛma a emu yɛ duru so asen w’asen.

7. Fa nneɛma te sɛ nneɛma a wɔde ahyɛ mu ma bɛn wo nipadua, na fa wo nsa abɔ mu. Ma wo yafunu mu ntini nyɛ den na fa anammɔn nketenkete nantew brɛoo.

8. Sɛ wode ade bi si fam a , yɛ no ɔkwan koro no ara a womaa so no so. Ma wo nan yɛ petee, kyekye wo yafunu mu ntini mu den, na kotow w’asen ne wo nkotodwe bere a wode si fam no.

Sɛ wofa biribi fi soro a

• Sɛ worefa biribi a ɛkorɔn a, fa asɛnka agua anaa nkongua ketewaa bi ma wo ho so kɔ saa gyinabea no.
• Bɛn nea wopɛ sɛ wunya no sɛnea wubetumi.
• Nya adwene pa wɔ sɛnea ade a wobɛma so no mu yɛ duru ho.
• Fa wo nsa abien nyinaa ma so.

Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho bere a woada na woada mpa so no

Dae pa ho hia yiye ma akyi yaw.

• Mattress: Paw mattress a ɛyɛ den a ɛnkɔ nsu ase, ne adaka spring. Sɛ ɛho hia a, fa kyerɛwpon bi si mattress no ase. Sɛ ɛho hia a, wubetumi ada fam nso.
• Su: Sɛ woasua sɛ wobɛda baabi a ɛyɛ mmerɛw a, mpofirim ara sɛ wobɛdan akɔ baabi a ɛyɛ den a, ebetumi ama ɛyaw no ayɛ kɛse. Bɔ mmɔden sɛ wubenya gyinabea a ɛyɛ wo dɛ sen biara.
• Lumbar support: Sɛ wohyɛ akyi berɛmo a ɛboa bere a woada anadwo a, ebetumi aboa. Mpa so ntama a wɔabobɔw anaa mpopaho a wɔde abɔ w’asen nso betumi aboa.
• Dae tebea: Bɔ mmɔden sɛ wobɛda baabi a ɛbɛboa ma w’akyi berɛmo akɔ so ayɛ nea ɛfata (sɛ nhwɛso no, wobɛda w’akyi a wode akyi berɛmo abɔ wo ho ban, anaasɛ wobɛda w’afã a wo nkotodwe abɔ kakra). Mfa wo nkotodwe nkɔ wo moma so da wɔ w’afã.
• Sɛ worefi mpa so a: Sɛ worefi mpa so a, di kan dan kɔ nkyɛn, ma wo nkotodwe abien no nyinaa so, na ma wo nan nsensɛn mpa no nkyɛn. Afei fa wo nsa pia wo ho kɔ soro. Mma nnkotow nkɔ w’anim wɔ w’asen mu.

Afotu afoforo bi a ɛho hia

• Tew adwuma a ɛhwehwɛ sɛ wobɛkotow akɔ w’anim afi w’asen anaasɛ wobɛhwe fam sɛnea wubetumi biara.
• Sɛ wofefe anaa worefefe a, sɛ ɛbɛyɛ yiye a, sɔre gyina hɔ na fa wo ho to w’akyi kakra na ama w’akyi berɛmo no akɔ soro.
• Da w’afã a wo nkotodwe abɔ. Wubetumi nso de pillow ahyɛ wo nkotodwe ntam.
• Kwati sɛ wode wo yafunu bɛda sɛnea wubetumi biara.
• Sɛ woda w’akyi a, fa apɔw-mu-teɛteɛ gu wo nkotodwe ase na fa apɔw-mu-teɛteɛ ketewaa bi si w’akyi berɛmo a ɛkɔ akyiri no ase.

Enti, momma yɛnkae eyi? (Nkrasɛm a Wɔde Kɔ Fie)

Akyi yaw a emu yɛ den betumi ayɛ asɛnnennen kakra. Nanso mma wo ho nnyɛ wo hu. Ade a ɛho hia sen biara ne sɛ wobɛkɔ so akura w’akyi berɛmo no mu sɛnea ɛte wɔ abɔde mu (lordosis) no mu.

• Tew tra a wobɛtra so sɛnea wubetumi biara. Sɛ ɛsɛ sɛ wotra ase a, hwɛ hu sɛ wowɔ akyi a wobɛboa wo yiye na woakura gyinabea a ɛfata mu.
• Kwati sɛ wobɛma nneɛma a emu yɛ duru so sɛnea wubetumi biara. Sɛ ɛsɛ sɛ woma so a, yɛ saa yiye, na fa wo nan so ma. Mma nneɛma a emu yɛ duru so da a w’akyi abɔ!
• Paw gyinabea a ɛyɛ fɛ ma w’akyi bere a woada mpo no.
• Sɛ ɛyaw no yɛ kɛse bere a woreyɛ saa nneɛma yi, anaasɛ ɛkɔ wo nan ase a, akyinnye biara nni ho sɛ kɔ oduruyɛfo nkyɛn.

Sɛ wudi saa afotu yi akyi a, wubetumi anya ahoɔden afi w’akyi yaw no mu ntɛm. Yɛpɛ sɛ wo ho tɔ wo ntɛm!

` Akyi yaw, Akyi yaw, Akyi yaw, Acute Low Back Pain, Gyinabea a ɛteɛ, Akwan a wɔfa so ma mu duru so, Akyi akwahosan