Na fayn fayn filin we yu fil yu pikin de gro insay yu. Bɔt di sem tɛm, sɔntɛnde yu kin bigin fil smɔl pen ɛn pen na yu bak, nɔto so? Dis na rili tin we bɔku mama dɛn kin gɛt. dis kכndyushכn kin kכmכn spεshal wan na di sεkכn haf pan di bεlε. So nɔ wɔri, dis na nɔmal tin. Ɛn bɔku tin dɛn de we yu kin du fɔ ridyus dis bak pen . Lɛ wi tɔk bɔt am ditayli.
Wetin mek mi bak de at lɛk dis?
Bɔku men tin dɛn de we kin mek pɔsin gɛt bak pen we i gɛt bɛlɛ. fכ bi prεsis, dis pen kin apin na di say we yu spayna kכnekt to yu hip bon, we dεn kכl di sacroiliac joint. Lɛ wi tek tɛm luk di men tin dɛn we kin mek dis apin.
| Rizin | Wan simpul ɛksplen |
|---|---|
| We yu de gɛt mɔ wet | di tεm we di uman gεt hεlty bεlε, di avεrej uman kin gεt lεk 11-16 kg. Dis ekstra wet na di spayna de kɛr am. כlso, as di pikin de gro, di uterus de put prεshכn pan di nεv dεm εn di bכdi vεsul dεm na di spayna. |
| Di we aw pɔsin de tinap kin chenj | As yu pikin de gro, di say we yu bɔdi de graviti de chenj. So, we yu nɔ ivin no, di we aw yu tinap ɛn waka kin chenj. Dis kin put prɛshɔn pan yu bak we yu nɔ nid ɛn mek yu fil pen. |
| Di chenj dɛn we de apin na di ɔmon dɛn | insay dis tεm, yu bכdi de mek wan כmon we dεn kכl ‘Rεlaxin’. dis כmon de εp fכ lכs di ligament dεm na di pεlvik εria fכ pripia fכ bכn pikin. כltu dis sem כmon de mek di ligament dεm we de sכpכt di spayna bak, we kin mek di spayna nכ stebul εn i kin mek i fil pen. |
| Mɔsul dɛn we de atrofi | as yu uterus de gro, di tu mכsul plet dεm we de rכn frכm yu chεst dכn to yu midsekshכn (di rεktus abdominis mכsul dεm) kin muv apat. Dis kin mek bak yu bak pen mɔ ɛn mɔ. |
| Strɛs | Stret kin mek yu bak mɔsul dɛn tayt. Dis kin mek bak yu gɛt pen ɔ yu kin stif. Yu kin si se yu bak pen kin go ɔp di tɛm we yu strɛs we yu gɛt bɛlɛ. |
Wetin dɛn kin du fɔ dis bak pen?
Di gud nyus na dat if yu nɔ bin gɛt bak pen bifo yu gɛt bɛlɛ, di pen go ɔltɛm stɔp as yu de kam nia fɔ bɔn pikin. Insai dis tɛm, sɔm tin dɛn de wae yu kin du fɔ ɛp fɔ ridyus ɛn kɔntrol de pen.
Mek yu kɔntinyu fɔ tinap di rayt we.
We yu nɔ de tinap fayn, dat kin mek yu gɛt bɔku prɛshɔn na di bak. So tray fɔ tinap di rayt we we yu de wok, sidɔm, ɛn slip.
- We yu de slip: Slip na yu sayd wit pilo bitwin yu ni dɛn. Dis go mek yu nɔ gɛt bɔku prɛshɔn na yu bak.
- We yu sidɔm: We yu sidɔm na chia, yuz smɔl pilo ɔ tawɛl we dɛn dɔn rol fɔ sɔpɔt yu bak. Put yu fut pan wan stak buk ɔ smɔl stɔl. Sidɔm stret wit yu sholda dɛn bak.
- We yu tinap: Bifo yu ledɔm bak fɔ balans bikɔs yu bɛlɛ de kam bifo, tinap stret wit yu hip dɛn fɔ go bifo ɛn yu sholda dɛn bak. Yu kin yuz ‘sɔpɔt bɛlt’ bak if nid de.
Ɛksesaiz ɛn Stret
- Ɛksesaiz: We yu de du ɛksɛsayz ɔltɛm, dat de mek yu mɔsul dɛn strɔng ɛn i de mek yu ebul fɔ chenj. Dis kin mek yu nɔ strɛs na yu bak. Bɔku tin dɛn lɛk fɔ waka, fɔ swim, ɛn fɔ rayd baysikul we nɔ de muv, nɔ bad fɔ uman dɛn we gɛt bɛlɛ. Bɔt tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program. Yu kin tɔk bak to dɔktɔ we de mɛn yu bɔdi bɔt ɛksesaiz dɛn we go mek yu bak ɛn yu bɛlɛ mɔsul dɛn strɔng.
- Stret: Simpul strεch dεm de we kin mek di mכsul dεm na yu bak εn yu bכdi εria strכng. Aks yu dɔktɔ bɔt dɛn tin ya.
Ɔt ɛn kol kɔmprɛs dɛn
If yu put ɔt ɛn kol kɔmprɛs na di say we yu bak de pen, dat kin mek yu fil fayn, bɔt na ɔnda dɔktɔ advays nɔmɔ yu fɔ du dis .
1. Fɔ di fɔs tu to tri dez, put sɔntin we kol (lɛk ays pak ɔ paket frɔzɛn vɛjitebul we dɛn rap wit tawɛl) na di say we yu de fil pen fɔ lɛk 20 minit. Du dis bɔku tɛm insay di de.
2. Dɔn yu kin put sɔntin we wam (ɔt wata bɔtul ɔ hitin pad).
I rili impɔtant: Nɔ ɛva put tin dɛn we wam na yu bɛlɛ we yu gɛt bɛlɛ .
Sɔm ɔda advays dɛn
- We yu de pik sɔntin na grɔn, bɛn yu ni dɛn instead fɔ bɛn yu bak.
- Nɔ yuz sus we gɛt ay il. Wear flat shuz wit gud sɔpɔt.
- Nɔ slip na yu bak . I bɛtɛ fɔ mek yu slip na yu sayd.
- If di pen rili bad, mek shɔ se yu tɔk to yu dɔktɔ bifo yu tek mɛrɛsin fɔ mek yu fil pen. Pan ɔl we mɛrɛsin lɛk asetaminofɛn (Tylenol) kin sef, mɛrɛsin lɛk aspirin ɛn ibuprofen (Advil, Motrin) nɔ kin fayn dis tɛm. So nɔ tek ɛni mɛrɛsin we yu nɔ aks yu dɔktɔ fɔs.
Ustɛm yu fɔ go to dɔktɔ wantɛm wantɛm?
Pan ɔl we bɔku pipul dɛn kin gɛt bak pen, sɔntɛnde i kin bi sayn fɔ sɔntin we rili siriɔs. If yu gɛt ɛni wan pan dɛn sayn ya, kɔl yu dɔktɔ wantɛm wantɛm.
| Sayn dɛn we de wɔn pipul dɛn we yu fɔ luk fɔ | |
|---|---|
| 🚨 we yu de du | Pen we rili bad . |
| 🚨 we yu de du | Di pen kin wɔs smɔl ɔ i kin bigin wantɛm wantɛm . |
| 🚨 we yu de du | Ritmik kramp pen - Dis kin bi sayn fɔ leba bifo tɛm. |
| 🚨 we yu de du | I nɔ kin izi fɔ pis ɔ yu kin fil se yu an ɛn fut dɛn kin swɛt . |
Na sכm tεm dεm, bכku bכku pen kin kכz fכ wan kכndyushכn we dεn kכl כstioporosis we de divεlכp we uman bεlε. Ritmik pen kin bi sayn bak fɔ sho se yu de kam bɔn pikin. So, if yu gɛt ɛni wan pan dɛn sik ya, go to dɔktɔ we yu nɔ go te . If nid de, yu kin go bak na di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu.
Mɛsej we dɛn kin kɛr go na os
- Bak pen we yu gɛt bɛlɛ na wan tin we kin apin we yu gɛt bɛlɛ, so nɔ wɔri bɔt am we yu nɔ nid.
- Yu kin gɛt bɔku rilif frɔm tin dɛn lɛk fɔ kɔntinyu fɔ tinap fayn, fɔ du ɛksɛsayz we sef, ɛn fɔ strɛch simpul wan.
- Mek shɔ se yu tɔk to yu dɔktɔ bifo yu yuz ɛni mɛrɛsin fɔ mek yu fil pen ɔ tray ɛni ɔda tritmɛnt (lɛk akupankcha ɔ kayropraktik).
- Yu fɔ no bɔt sayn dɛn we de wɔn yu lɛk fɔ fil pen bad bad wan, pen we yu de bit, ɔ we yu bɔdi nɔ gɛt bɛtɛ trɛnk. If yu gɛt ɛni wan pan dɛn tin ya, go to dɔktɔ wantɛm wantɛm.
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