Ɛyaw a Wɔde Di Dwuma ne Apirakuru6, Kutawonsa, 2026🔄 Updated: Kutawonsa 14, 2026⏱ 7 min

Ka akyi yaw no ho asɛmpa! Apɔw-mu-teɛteɛ a eye sen biara a wubetumi ayɛ wɔ fie (Exercises for Lower Back Pain) .

Creator: Dr. Priya Sammani
Published: 2026-07-06T15:42:58.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

"M'akyi ayɛ mmerɛw bio..." So wote nka saa bere a wosɔre bere a woatra akongua so da mũ nyinaa awie no, sɛ́ ɛyɛ adwuma anaasɛ ofie nnwuma a woreyɛ no? Saa ɛyaw ne ɛyaw a efi akyi berɛmo mu ba yi yɛ biribi a nnipa pii nya. Ɛtɔ da bi a, ɛyaw yi betumi de atenka a ɛyɛ mmerɛw a ɛkɔ nan no ase, anaasɛ te nka sɛ nan no reyɛ ayɛ mmerɛw. Enti ɛnnɛ, momma yɛnka akyi yaw yi ho asɛm , ne apɔw-mu-teɛteɛ a ɛyɛ mmerɛw na eye sen biara a wubetumi ayɛ wɔ fie ama no bi.

Dɛn nti na yɛn mu pii nya saa akyi yaw yi?

Ebia nneɛma pii nti na ɛte saa. Momma yɛnhwɛ emu atitiriw no.

Ntini a Ɛyɛ Den: Sɛ woma ade a emu yɛ duru so wɔ ɔkwan a ɛnteɛ so anaasɛ wokyinkyin mpofirim a, ebetumi asɛe w’akyi ntini ne ntini a ɛwɔ w’akyi no. Eyi ne ade a ɛtaa de ba.
Gyinabea a Ɛnyɛ Yie : Sɛ obi tena tebea koro mu da mũ nyinaa, titiriw sɛ wobɛkotow na woakotow a, ɛde nhyɛso a ɛho nhia ba akyi berɛmo no so. Bere kɔ so no, eyi betumi de ɛyaw aba.
Mpanyinyɛ: Bere a yɛrenyin no, ntini a ɛwɔ yɛn akyi berɛmo (intervertebral discs) ntam no brɛ ase. Eyi betumi ama obi ate ɛyaw bere a akyi berɛmo no petepete wɔn ho wɔn ho so no.

Sɛ yɛbɛka no tiawa a, akyi yaw ahorow abien na ɛwɔ hɔ. Biako ne ɛyaw a emu yɛ den. Eyi yɛ ɛyaw a ɛba mpofirim na ɛkɔ hɔ nna anaa adapɛn kakraa bi akyi. Ɔfoforo no ne ɛyaw a enni sabea . Eyi yɛ ɛyaw a ɛtra hɔ bɛboro adapɛn 12, anaa asram abiɛsa a ɛtoatoa so. Nneɛma koro no ara a yɛaka ho asɛm wɔ atifi hɔ no betumi de eyinom abien nyinaa aba.

Ɔkwan bɛn so na apɔw-mu-teɛteɛ ma akyi yaw so tew?

Fa no sɛ wowɔ abɔde mu korset atwa w’akyi ho ahyia. Wo yafunu mu ntini , asen a ɛbɔ, ne glutes ne saa abɔde mu korset yi. Sɛ saa ntini ahorow yi mu yɛ den a, ɛma w’akyi gyina yiye. Afei ɛho nhia sɛ w’akyi nkutoo soa adesoa no bere a wugyina hɔ, nantew, anaa wote ase no.

Apɔw-mu-teɛteɛ te sɛ akyi yaw ano aduru ne kyɛm a ɛmma ɛnsan mma bio.

Ntini a ɛyɛ den boa ma wosiesie wo gyinabea. Afei nso, apɔw-mu-teɛteɛ a wɔde trɛw wo mu no ma ntini ahorow no tumi yɛ nsakrae na ɛma ɛyɛ mmerɛw sɛ wobɛkanyan w’akyi. Eyi nti na nnuruyɛfo ne apɔw-mu-teɛteɛ ho animdefo kamfo apɔw-mu-teɛteɛ ma akyi yaw no.

Apɔw-mu-teɛteɛ a ɛnyɛ den bi a wubetumi ayɛ wɔ fie

WeiAnsa na wubefi ase ateɛteɛ w'apɔw mu no kae sɛ ɛsɛ sɛ woyɛ saa apɔw-mu-teɛteɛ yi a ɛyaw biara nni ho . Sɛ wote ɛyaw a ano yɛ den anaa wo ho popo bere a woreyɛ apɔw-mu-teɛteɛ biara a, gyae ntɛm ara. Okay, enti momma yɛnhwɛ nea saa apɔw-mu-teɛteɛ yi yɛ.

Dwumadie	Botae titiriw	Sɛnea wɔyɛ
Nkotodwe-kɔ-Koma a Wɔde Ntrɛwmu (Nkotodwe a wɔde ba koko so) .	Ntini a ɛwɔ akyi no a wɔtrɛw mu na ɛma ɛyɛ mmerɛw.	Da w’akyi , kotow wo nkotodwe, na fa wo nan si fam. Fa wo nsa abien nyinaa kura kotodwe biako na twe kɔ wo moma so . Twe wo yafunu mu ntini no mu den sɛnea ɛbɛyɛ a w’akyi bɛmia fam. Kura saa gyinabea yi mu simma 5. San kɔ baabi a wufii ase no na fa nan foforo no san yɛ saa. Yɛ eyi mpɛn 2-3, sesa anɔpa ne anadwo.
Akyi Akyi Akyi a Wɔkyinkyini (Apɔw-mu-teɛteɛ a wɔde dannan akyi berɛmo) .	Akyi ntini a ɛma ɛyɛ mmerɛw na ɛma akyi berɛmo no tumi yɛ mmerɛw kɛse.	Da w’akyi, kotow wo nkotodwe, na fa wo nan si fam. Sɛ womma wo mmati so mfi fam a, brɛ wo nkotodwe a woakotow no ase kɔ ɔfã biako na kura mu sikani 5-10. San bra mfinimfini na yɛ saa ara wɔ ɔfã foforo no. Yɛ eyi mpɛn 2-3 anɔpa ne anadwo.
Glute Bridges a Wɔde Yɛ Adwuma (Apɔw-mu-teɛteɛ a wɔde ma akyi a wɔde ma so) .	Hyɛ akyi berɛmo ne yafunu mu ntini den na ma akyi berɛmo no mmoa nkɔ soro.	Da w’akyi, kotow wo nkotodwe, na fa wo nan si fam. Ma wo mmati ne wo kɔn nyɛ mmerɛw, kyekye wo yafunu ne wo akyi ntini mu den, na ma w’asen so kɔ soro. Mma w’akyi nkɔ soro dodo. Kura gyinabea no mu ma ahome a emu dɔ 3. Afei sian bio. Yɛ no mpɛn 5 mfiase no, na nkakrankakra kɔ soro kodu mpɛn 30.
Cat-Cow Ntrɛwmu (Ɔkraman-nantwi tebea) .	Ɛma akyi ntini ahorow no dwo, ɛtew nhyɛso a ɛba akyi berɛmo so, na ɛma wotumi yɛ nsakrae kɛse.	Fa wo nan ne wo nkotodwe to fam (te sɛ pon). Yi mframa, twe wo yafunu kɔ mu, na fa w’akyi to soro (te sɛ ɔkraman a ne bo afuw). Afei, worehome no, fa w’akyi berɛmo no si fam, fa wo yafunu si fam, na ma wo ti so na hwɛ soro (te sɛ nantwi ara pɛ). San kɔ baabi a wufii ase no. Yɛ eyi mpɛn 3-5, mprenu da biara.
Seated Rotational Ntrɛwmu (Tena ase na dannan w’akyi berɛmo) .	Sɛnea ɛbɛyɛ a wɔn a wɔyɛ adwuma a wɔtra ase no akyi a ɛyɛ den no so bɛtew.	Tena nkongua anaa akongua a enni nsateaa so. Twa wo nan nifa so fa wo nan benkum so. Fa wo nsa benkum to wo kotodwe nifa akyi na kyinkyim wo nipadua no kɔ nifa. Kura mu simma 10 kosi sɛ wobɛte nka sɛ w’akyi atrɛw. Yɛ saa ara ma ɔfã foforo no. Yɛ eyi mpɛn 3-5 wɔ ɔfã biara, mprenu da biara.

Susuw saa nneɛma yi ho bere a woreteɛteɛ w’apɔw mu no

Botae a ɛwɔ saa apɔw-mu-teɛteɛ yi mu ne sɛ ɛbɛtew wo yaw so, na ɛnyɛ sɛ ɛbɛma ayɛ kɛse. Enti hwɛ yiye paa wɔ saa nneɛma yi ho.

Tie ɛyaw no: Sɛ wote ɛyaw a ano yɛ den, wo ho yɛ wo yaw, anaa wo nan ase ɛyaw bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara . Mma nhyɛ wo ho sɛ ɛnyɛ.
Fi ase ketewaa bi: Mmɔ mmɔden sɛ wobɛyɛ nneɛma pii prɛko pɛ. Fi ase ketewaa bi na ma mpɛn dodow no nkɔ soro da biara da.
Ma w’adwene nsi sɛnea wugyina hɔ no so: Sɛ worema nneɛma a emu yɛ duru so a, fa wo nkotodwe a woabɔ mu ma so , a worenkotow w’akyi. Ma w’akyi nyɛ tẽẽ bere a wote ase no. Fa pillow gyina w’akyi wɔ w’akongua so.
Akwan foforo: Wɔ apɔw-mu-teɛteɛ akyi no, nipadua mu duru a wobɛhwɛ so ne sigaretnom a wobɛkwati nso ho hia kɛse ma akyi akwahosan.

Nea ɛho hia sen biara: Sɛ w’akyi yaw no mu yɛ den, ɛnam apɔw-mu-teɛteɛ yi mu nkɔ yiye, wote nka sɛ wo nan reyɛ ayɛ mmerɛw, anaasɛ ɛyɛ den ma wo sɛ wubedi wo dwensɔtwaa/nsu so a, kɔ wo duruyɛfo nkyɛn ntɛm ara . Ebia ɛbɛyɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne.

Nkrasɛm a Wɔde Kɔ Fie

Akyi yaw abu so kɛse, nanso wobetumi adi ho dwuma.

Ntini a ɛwɔ wo yafunu, w’asen, ne w’asen mu a wobɛhyɛ mu den no ne ahobammɔ a eye sen biara ma w’akyi.

Sɛ worefi apɔw-mu-teɛteɛ ase a, fi ase ketewaa bi na yɛ kakra da biara. Nneɛma a ɛkɔ so daa ne ade a ɛho hia sen biara.

Sɛ wote ɛyaw nka bere a woreteɛteɛ w’apɔw mu a, gyae ntɛm ara. Tie wo nipadua.

Sɛ ofie nnuru ntumi nyi ɛyaw no ano anaasɛ sɛ yare no ho sɛnkyerɛnne a emu yɛ den ba a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.

Akyi yaw, akyi yaw, akyi yaw, akyi apɔw-mu-teɛteɛ, akyi apɔw-mu-teɛteɛ, nipadua mu ayaresa, akyi yaw

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Ɛyaw a Wɔde Di Dwuma ne Apirakuru6, Kutawonsa, 2026