Fɔ avɔyd bak pen - du dɛn tin ya ɛn avɔyd dɛn tin ya!

Yu kin gɛt bak pen bak bɔku tɛm? Yu tink se i nɔmal fɔ mek yu fil bak pen we yu grap na bed na mɔnin, we yu sidɔm na yu ɔfis chia, ɔ we yu de du sɔm simpul wok dɛn na os? Fɔ tɔk tru, i nɔ kin izi fɔ fɛn pɔsin we nɔ bin gɛt bak pen sɔm tɛm na in layf. Bɔt if dis na prɔblɛm we wi kin gɛt ɔltɛm, wi nid fɔ tink smɔl bɔt di smɔl smɔl bad abit dɛn we wi kin du ɛvride. Lɛ wi si aw wi go pul dis bak prɔblɛm ɛn gɛt wɛlbɔdi.

Aw yu kin protɛkt yu bak na bed?

Tink bɔt dis, wi kin spɛn wan pat pan tri pat pan wi layf fɔ slip. So di matres we wi de slip pan ɛn di we aw wi de slip kin afɛkt di wɛlbɔdi na wi bak dairekt wan. If wi nɔ slip fayn, wi go wek na mɔnin wit bak pen. So tek tɛm wit dɛn tin ya.

Pik di rayt matres

Bɔku pipul dɛn kin tink se matres we rili saf ɛn we kin sink na di bɛst. Bɔt fɔ tru, matres we tik smɔl ɛn we tayt kin bɛnifit di bak. Na bikɔs matres we saf nɔ de sɔpɔt wi bak. Sɔntɛnde, di sem kayn matres nɔ kin fayn fɔ maredman ɛn in wɛf. Di rizin fɔ dis na bikɔs di sɔpɔt we ɛnibɔdi nid kin difrɛn difrɛn wan bay di tin dɛn lɛk in bɔdi wet ɛn ayt.

Pe atɛnshɔn bak to di kɔndishɔn we di matres de.

If yu wek na mɔnin wit yu bak we stif ɛn we de pen, tink bɔt yu matres . Ustɛm na di las tɛm we yu chenj yu matres? Jɔs lɛk di sus dɛn we wi kin wɛr, as tɛm de go, matres kin west ɛn dɛn kin sag na say dɛn. Tɔn yu matres tu tɛm insay di ia. Chek fɔ ɛni sagging, sag , ɔ spring we nɔ de wok fayn . If yu gɛt ɛni wan pan dɛn prɔblɛm ya, na tɛm fɔ gɛt nyu matres. I kin fayn fɔ chenj matres we ol 5-7 ia.

Di bɛst ɛn di wɔs ples fɔ slip

Di wɔs slip pozishɔn fɔ yu bak na fɔ slip pan yu bɛlɛ . Dis kin fos yu nɛk fɔ tɔn to wan say ɔlsay ɛn bɛn bak. Dis kin put bɔku prɛshɔn pan di jɔyn dɛn na yu nɛk ɛn bak.

Bifo dat, di bɛst tin fɔ du na fɔ slip na yu sayd ɔ na yu bak .

• If yu slip na yu sayd: I bɛtɛ fɔ yuz lɔng pilo (bɔdi pilo ) bitwin yu ni ɛn bitwin yu an dɛn. Ɔda we de fɔ mek yu put wan pilo we yu kin yuz ɔltɛm bitwin yu ni dɛn.
• If yu slip na yu bak: Put pilo ɔnda yu ni. dis go ridyus di prεshכn we de pan yu lכw bכk, dat na di lכmba spayna.

Aw fɔ grap na bed na mɔnin

Yu kin jomp kɔmɔt na bed jɔs afta yu alam blo? Nɔ du dat. Bifo dat, tek wan minit fɔ strɛch na bed ɛn gi yu bɔdi smɔl tɛm fɔ wek. Dɛn smɔl smɔl tin ya kin ɛp fɔ mek yu nɔ gɛt injury na yu bak.

Aw yu kin protɛkt yu bak we yu de drayv?

Bɔku pipul dɛn na wi kɔntri kin spɛn bɔku awa ɛvride na motoka, mɔ motoka ɔ bayk. Bɔku tɛm, we pɔsin sidɔm na di rɔng pozishɔn, i kin mek i gɛt bak pen.

• Ajɔst yu motoka sit fayn fayn wan: Adjɔst yu sit so dat yu ni dɛn go de na yu hip ɔ smɔl dɔŋ yu. Nɔ sidɔm tu fa bak, ledɔm bifo, ɔ slow we yu de drayv. Di mɔ we yu ebul fɔ sidɔm stret, na di mɔ yu nɔ go prɛs yu bak.
• Gɛt ɛp wit pilo: Sɔm pipul dɛn kin yuz sɔpɔt pilo dɛn we dɛn bay na stɔ. Bɔt sɔntɛm dɛn nɔ go wok fɔ yu. So, fɔs, rol tawɛl ɔ put smɔl pilo na os ɛn si usay yu fil fayn. Sɔm pipul dɛn nid sɔpɔt bitwin dɛn sholda, ɔda wan dɛn nid am ɔnda dɛn bak. Fɛn pozishɔn we go wok fɔ yu, dɔn bay wan na stɔ if nid de.
• Tek brek we yu de travul fɔ lɔng tɛm: If yu de go fɔ lɔng tɛm, kɔmɔt na di motoka wan tɛm insay di awa , strɛch yu bɔdi, ɛn waka rawnd smɔl. Dis go gi yu bak bɔku fridɔm.

Mek wi protɛkt wi bak na wok.

Naw, bɔku pipul dɛn de wok na ɔfis wok. Dɛn kin sidɔm na di sem chia, na di sem pozishɔn, ɛn dɛn kin luk di kɔmpyuta fɔ lɔng lɔng tɛm. So yu tink se i nɔmal fɔ mek yu bɔdi stif ɛn yu bak fɔ at?

So du dɛn tin ya:

• Usay fɔ put yu kɔmpyuta: Yu kɔmpyuta skrin fɔ de na di ay lɛvɛl . Nɔ luk tu ay ɔ tu lɔw.
• Sidɔm fayn: Yu nɔ nid ergonomic chair. Pik chia we go gi yu gud sɔpɔt fɔ yu mid ɛn lɔwa bak. If yu ni dɛn bɛn na 90 digri ɛn yu bak stret, na dat na di bɛst pozishɔn.
• Yuz wan ples fɔ put fut:If yu fut nɔ tɔch di flɔ we yu sidɔm na chia, yuz sɔntin lɛk smɔl bɛnch fɔ prɔp yu fut ɔp. Dis go ɛp fɔ ridyus di prɛshɔn we de na yu bak.
• Tek brɛk ɔltɛm: Sɛt alam na yu kɔmpyuta ɔ fon ɛvri 45-50 minit . Da tɛm de, grap, waka rawnd smɔl, strɛch, ɛn sidɔm bak.

If yu gɛt wok we yu fɔ tinap (e.g., ticha, pɔsin we de ɛp yu na shɔp), i impɔtant fɔ wɛr sus we fit . Nɔ yuz flat sandal ɔ sus we nɔ gɛt ɛni sɔpɔt. Pik sus dɛn we gɛt gud kusɛn we go ebul fɔ tek shɔk frɔm di grɔn.

Tek tɛm we yu de du os wok ɛn we yu de es tin dɛn.

We wi de du os wok ɛn gadin wok, bɔku tɛm wi kin bɛn ɛn es tin dɛn ɔp. Wetin bɔku pipul dɛn nɔ no na dat, if yu es big bɔks we ebi ebi ɔ ivin pik sɔntin we smɔl lɛk kɔyn we dɔn fɔdɔm, dat kin mek yu bak pwɛl bad bad wan. So, tink bɔt dɛn kɔrɛkt pozishɔn ya we yu de es ɛn bɛn tin dɛn.

3 men tεknik dεm de fכ liftin we di fyzikal tεrapist dεm kin rεkomεnd.

Yu kin mek bak wok na os izi. Yuz knee mat fɔ put am na yu ni we yu de swip di flɔ ɔ pul gras. Yuz tul dɛn we gɛt lɔng an fɔ klin tin dɛn we ay. If yu nid fɔ es yu an fɔ sɔntin we ebi na ay shelf, yuz smɔl lada ɔ bɛnch , kam nia di tin, ɛn briŋ am kam dɔŋ nia yu bɔdi.

Bak pen nɔto sɔntin we wi fɔ ignore. If yu pen nɔ stɔp afta yu fala dɛn instrɔkshɔn ya, if i de wɔs, ɔ if yu gɛt swɛt ɔ yu leg dɛn de fil pen, mek shɔ se yu go to yu dɔktɔ fɔ advays .