Yu gɛt bak pen bak ɛn yu nɔ ebul fɔ wok? (Low Back Pain) Mek wi tok abaut dis!

Bak pen na prɔblɛm we bɔku pipul dɛn gɛt dɛn tɛm ya, nɔto so? Sɔntɛnde, we pɔsin gɛt bad bad bak pen wantɛm wantɛm, i kin mek i nɔ izi fɔ du di wok dɛn we i de du ɛvride fɔ sɔm dez. So, if yu de sɔfa bak wit dis kayn sɔdɛn lɔw bak pen, dis atikul go ɛp yu fɔ wɛl frɔm am kwik kwik wan.

Mɛmba dis impɔtant tin fɔs!

Di advays dɛn we wi de tɔk bɔt na dis atikul dɔn ɛp bɔku pipul dɛn fɔ ridyus bak pen. Bɔt,

If yu fil se yu bak pen de wɔs we yu de du dɛn tin ya, ɔ if i tan lɛk se di pen de go dɔŋ yu leg, duya stɔp fɔ du am wantɛm wantɛm ɛn go to dɔktɔ ɔ pɔsin we de mɛn yu bɔdi wantɛm wantɛm. I rili impɔtant, okay?

di men sikrit fכ mek wi rεkכv kwik kwik wan frכm dis sכdεn bak pen `(Acute Low Back Pain)` na fכ mεnten di nεchכral kכv fכ wi bak, dat na di sכmכl inward kכv `(lordosis)` na di wεst. wi kכl dis di ``nכmal kכv fכ di spayna``. We yu sɔpɔt di kɔba na di bak dis we, yu kin wɛl kwik kwik wan. Bɔrku tɛm, afta dis bak pen we de kam wantɛm wantɛm, tray fɔ de na dis pozishɔn fɔ lɛk 10 to 20 dez.

Aw yu kin sidɔm fayn?

Sidɔm na sɔntin we yu fɔ minimiz we yu gɛt bak pen. Bɔt if yu gɛt fɔ sidɔm, nɔ sidɔm fɔ lɔng tɛm. Sidɔm fɔ shɔt tɛm, lɛk 10 to 15 minit.

Tek tɛm wit dɛn tin ya we yu sidɔm:

• Bak sɔpɔt: We yu sidɔm, put smɔl sɔpɔt na di kɔba na yu bak, jɔs ɔp yu wes. Dis kin bi tawɛl we dɛn dɔn rol ɔ we dɛn kin rol na di bɔdi.
• Di we aw yu de tinap: Yu hip ɛn yu ni dɛn fɔ de na di sem lɛvul, na 90 digri angle fɔ bi prɛsis. If nid de, yuz fut rɛst ɔ chia fɔ sɔpɔt yu fut ɔp. Nɔ krɔs yu leg dɛn, ɛn kip yu fut dɛn flat na grɔn.

Na dis na aw fɔ fɛn we fɔ sidɔm fayn we yu nɔ gɛt sɔpɔt fɔ yu bak:

Imajin se yu nɔ gɛt lumbar rol. Dɔn du dis:

1. Sidɔm fɔdɔm na di chia ɛn ledɔm fɔdɔm ɔlsay, lɛk se yu les.

2. Naw tinap stret ɛn arch yu bak as ay as yu ebul. Hol dis pozishɔn fɔ sɔm sɛkɔn dɛn.

3. Dɔn rilaks di we aw yu de tinap smɔl (lɛk 10 digri). Na so yu fɔ sidɔm fayn.

Sɔm ɔda advays dɛn:

• Fɔ pik chia: If i pɔsibul, sidɔm na chia we gɛt ay bak, we gɛt sɔpɔt smɔl, ɛn we gɛt say fɔ mek yu an. If yu sidɔm na say we saf lɛk sofa, yu bak go rawnd ɛn yu spayna nɔ go gɛt ɛni sɔpɔt.
• Di say we dɛn de wok:If yu de na ɔfis, ajɔst di ayt fɔ yu chia ɛn tebul so dat yu go ebul fɔ wok fayn. Sidɔm nia yu wok, ɛn tilt am smɔl to yu. Rɛst yu ɛlb ɛn an dɛn na yu chia in an ɔ na di tebul, ɛn mek yu sholda dɛn rilaks.
• Swivel chia: If yu de na swivel chia we gɛt wil, nɔ jɔs tɔn na yu wes. Turn yu ol bodi.
• We yu de grap: We yu grap frɔm usay yu sidɔm, tinap wit yu leg dɛn stret ɛn kam bifo di chia. Nɔ bɛn fɔ go bifo frɔm yu wes. As yu grap so, du lɛk 10 bakbɛn dɛn we tinap. Dis na gud tin fɔ yu bak.

Aw yu kin kia fɔ yu bak we yu de drayv?

We yu de drayv, dat kin mek yu bak strɛs bak, so mɛmba dɛn tin ya:

• bak sכpכt: na ya bak, lεk aw wi bin dכn tכk, kip di rayt sכpכt (lכmba rol) we de fala di kכv fכ di spayna.
• Aw fɔ ajɔst di sidɔm ples: Yu ni dɛn fɔ de nia yu hip ɔ ɔp smɔl. Ajɔst di sit so dat i go nia di stiarin ɛn sɔpɔt di kɔba we yu bak de kɔba. Di sit fɔ de nia so dat yu ni dɛn go bɛn ɛn yu fut dɛn go ebul fɔ rich di pedal dɛn izi wan.

Wan pozishɔn we izi fɔ de na di bak we yu tinap

Fɔ tinap na di sem pozishɔn fɔ lɔng tɛm nɔ kin fayn bak fɔ yu bak. Tray dis:

• Di we aw yu de tinap: Tinap wit yu ed ɔp, yu sholda dɛn bak, yu chɛst kɔmɔt, ɛn yu wet sheb ivin na yu tu fut dɛn, wit yu hip dɛn we yu put insay.
• Nɔ tinap na di sem pozishɔn: Nɔ tinap na di sem pozishɔn fɔ tu lɔng as yu ebul.
• Ajɔst yu wok ayt: If i pɔsibul, ajɔst di ayt fɔ yu tebul to wan kɔmfyut lɛvul fɔ yu.
• Wan leg ɔp: We yu tinap, tray fɔ kip wan leg ɔp pan smɔl stɔl ɔ bɔks. Swich yu leg ɛvri sɔm minit.
• We yu de wok na di kichin: We yu de wok na di kichin, opin di kɔba ɔnda di sink ɛn put wan leg insay. Swich yu leg ɛvri 5 to 15 minit. Dis go mek yu bak rilaks fayn fayn wan.

We yu ledɔm na grɔn, sidɔm, nil dɔŋ

We yu de du tin dɛn lɛk dis, yu fɔ tink fɔs bɔt us pozishɔn yu go yuz. If yu nid fɔ de dɔŋ fɔ sɔm tɛm, i fayn fɔ nil dɔŋ. Ilɛk aw yu de du am, mɛmba dɛn tin ya:

• Luk wetin de na grɔn ɛn kip yu fut dɛn apat smɔl.
• Tayt yu bɛlɛ mɔsul dɛn ɛn yuz yu leg fɔ put yusɛf dɔŋ.

If yu de es wet, du am dis we (bɔt nɔ es wet as yu ebul!)

Infakt, i bɛtɛ fɔ avɔyd fɔ es am ɔp as yu ebul we yu gɛt bak pen. Bɔt if yu rili nid fɔ es sɔntin ɔp, fala dɛn tin ya.

• Weyt limit: Nɔ es tin dɛn we gɛt ɔda shep ɔ we we pas 13-14 kilo (30 paund).
• Stand ɔp stret:Bifo yu es ɛnitin, mek shɔ se yu tinap fayn.
• Di rayt we: We yu de es sɔntin dɔŋ yu wes, kip yu bak stret ɛn bɛn yu ni ɛn hip . Nɔ ɛva bɛn fɔ go bifo na yu wes we yu de kip yu ni dɛn stret. Dis na mistek we bɔku pipul dɛn kin mek!

Na di kɔrɛkt tin dɛn fɔ du fɔ es wet:

1. Tinap nia di tin we yu go es, yu fut dɛn apat smɔl, ɛn flat na grɔn.

2. Tayt yu bɛlɛ mɔsul dɛn ɛn es di wet wit yu leg dɛn .

3. Bɛnd yu ni ɛn stret dɛn. Nɔ pik di tin lɛk se dɛn trowe am wantɛm wantɛm.

4. Stand komplit stret, we yu nɔ twist. Ɔltɛm kip yu leg dɛn stret we yu de es wet.

5. If yu de es somtin fo tebul, pul am to di ed of di tebul and bring am klos to yu bodi. Bɛn yu ni dɛn ɛn kam nia di tin. Lift di tin wit yu leg ɛn tinap stret.

6. Nɔ es ebi ebi tin dɛn ɔp pas di wɛst lɛvɛl.

7. Hol tin laik parsel klos to yu bodi, wit yu an fold. Kip yu bɛlɛ mɔsul dɛn tayt ɛn waka sloslo wit smɔl smɔl stɛp dɛn.

8. We yu de put sɔntin na grɔn , du am di sem we aw yu es am ɔp. Kip yu fut dɛn flat, tayt yu bɛlɛ mɔsul dɛn, ɛn bɛn yu hip ɛn ni dɛn we yu de put am na grɔn.

We yu tek sɔntin frɔm ɔp

• We yu de pik sɔntin we ay, yuz smɔl stɔl ɔ chia fɔ es yusɛf to da lɛvul de.
• Go nia wetin yu want fɔ gɛt as yu ebul.
• Yu fɔ no aw di tin we yu go es, ebi.
• Lift wit yu tu an.

Tin dɛn we yu fɔ tek tɛm wit we yu de slip ɛn ledɔm na bed

Gud slip rili impɔtant fɔ mek yu gɛt bak pen.

• Matres: Pik wan fayn matres we nɔ de sink, ɛn wan bɔks spring. If nid de, put wan bod ɔnda di matres. If nid de, yu kin slip bak na grɔn.
• Di abit: If yu yus fɔ slip na say we saf, we yu chenj wantɛm wantɛm to say we strɔng, dat kin mek yu fil mɔ. Tray fɔ fɛn di pozishɔn we go mek yu fil fayn pas ɔl.
• Lumbar support: If yu wɛr lumbar support we yu de slip na nɛt, dat kin ɛp. Bed sheet we yu dɔn rol ɔ tawɛl we yu rap rawnd yu wes kin ɛp bak.
• Slip pozishɔn: Tray fɔ slip na pozishɔn we go ɛp fɔ mek yu spayna de di rayt pozishɔn (fɔ ɛgzampul, ledɔm na yu bak wit lɔmba rol, ɔ ledɔm na yu sayd wit yu ni dɛn we bɛn smɔl). Nɔ ɛva slip na yu sayd wit yu ni dɛn we yu dɔn drɔ te to yu chɛst.
• We yu de kɔmɔt na bed: We yu de grap we yu de ledɔm na bed, fɔs tɔn to di sayd, es yu tu ni dɛn ɔp, ɛn mek yu leg dɛn hang oba di sayd we di bed de. Dɔn, push yusɛf ɔp wit yu an dɛn. Nɔ bɛn fɔ go bifo na yu wes.

Sɔm ɔda impɔtant advays dɛn

• Minimiz wok we involv fɔ bɛn fɔ go bifo frɔm yu wes ɔ fɔdɔm na grɔn as mɔ as yu ebul.
• We yu de kɔf ɔ sniz, tinap if i pɔsibul ɛn ledɔm bak smɔl fɔ mek yu spayna kɔba mɔ.
• Slip na yu sayd wit yu ni dɛn bɛn. Yu kin put pilo bitwin yu ni dɛn bak.
• Nɔ slip wit yu bɛlɛ as yu ebul.
• If yu de slip na yu bak, put pilo dɛn ɔnda yu ni dɛn ɛn put wan smɔl pilo ɔnda di kɔba we yu spayna de kɔba.

So, lɛ wi mɛmba dis? (Mɛsej we dɛn kin tek go na os)

Akyu lɔw bak pen kin bi smɔl prɔblɛm. Bɔt nɔ panik. di tin we imכtant pas כl na fכ mεnten di nכmal kכv fכ yu spayna (lordosis).

• Ridyus di sidɔm ples as yu ebul. If yu fɔ sidɔm, mek shɔ se yu gɛt di rayt sɔpɔt fɔ yu bak ɛn mek shɔ se yu tinap fayn.
• Nɔ es di wet dɛn as yu ebul. If yu fɔ es, du am fayn, yuz yu leg fɔ es. Nɔ ɛva es wet wit yu bak bɛn!
• Pik pozishɔn we go fayn fɔ yu bak ivin we yu de slip.
• If di pen de bɔku we yu de du dɛn tin ya, ɔ if i travul go dɔŋ yu leg, go mɔs go to dɔktɔ.

If yu fala dɛn advays ya, yu go ebul fɔ wɛl kwik kwik wan frɔm yu bak pen. Wi de wish yu fɔ wɛl kwik kwik wan!

` Bak pen, Bak pen, Lɔw Bak Pen, Akyu Lɔw Bak Pen, Kɔrɛkt pozishɔn, Weyt liftin tɛknik, Bak wɛlbɔdi