If na fɔ grap frɔm yu ɔfis chia ɔ fɔ es sɔntin kɔmɔt na grɔn, di pen we kin kam wit ‘klik’ sawnd wantɛm wantɛm na yu bak... nɔto dis na sɔntin we bɔku pan wi dɔn ɛkspiriɛns? Bɔrku tɛm, de kɔz dis bak pen nɔr kin bi siriɔs sik. Bɔt fɔ no wetin mek i kin apin, wetin fɔ du, ɛn ustɛm yu fɔ rili go to dɔktɔ rili impɔtant fɔ mek yu gɛt wɛlbɔdi. So lɛ wi tɔk bɔt dis tide.
Wetin mek dis bak de rili at?
Tu men tin dɛn de we kin mek pɔsin gɛt bak pen bɔku tɛm. Lɛ wi tek wan luk pan wetin dɛn bi.
- Mɔsul dɛn we de strɛch: Fɔ tɔk am simpul wan, dis na we yu strɛch di mɔsul fayv dɛn na yu bak, jɔs lɛk we yu strɛch rɔba tu fa.
- Sprain: Dis na we di strɔng band dɛn we de kɔnɛkt yu bon dɛn, we dɛn kɔl ligament , kin strɛch tumɔs, ɔ sɔntɛnde dɛn kin rɔtin. If yu sprain yu bak, yu kin dɔn yɛri "pop" sawnd da tɛm de.
Insay dɛn tu tin ya, di mɔsul ɛn tisu dɛn na yu bak kin swel ɛn inflam. Dis na di men tin we kin mek pɔsin fil pen.
Di men tin dɛn we kin mek pɔsin gɛt bak pen
Tink bɔt aw sɔm pan di tin dɛn we yu kin du ɔl di de kin afɛkt yu bak. Bɔku men rizin dɛn de we mek dɛn kayn tin ya kin apin:
- Put tumɔs wet na yu bak: Fɔ es ebi ebi tin dɛn ɔltɛm, ɔ tray fɔ es mɔ wet pas aw yu ebul fɔ es.
- Wantɛm wantɛm, rɔng muvmɛnt: Wantɛm wantɛm, yu de bɛn, twist, ɔ mek wan awkward muvmɛnt we yu nɔ go du nɔmal wan if yu nɔ tink.
- Lack of physical fitness : If yu bak ɛn yu bɛlɛ mɔsul dɛn wik, yu go gɛt mɔ prɔblɛm wit yu bak ivin we yu de du nɔmal wok dɛn we yu de du ɛvride.
di mכst imכtant, strכng bכdi εn bak mכsul sistεm na di bεst difεns εgens bak prכblεm.
Ustɛm yu fɔ go to dɔktɔ?
Pan ɔl we nɔmal bak-ak go stɔp insay sɔm dez, yu fɔ rili go to dɔktɔ if yu gɛt sɔm sayn dɛn. Dɛn tin ya tan lɛk ‘rɛd flag’, wɔnin sayn dɛn we dɛn nɔ fɔ ignore.
| We yu fɔ rili go to yu dɔktɔ | |
|---|---|
| Di sayn we de sho se di sik de | Tɔk bɔt |
| Pen afta wan nyu aksidɛnt | If yu bak pen bigin afta yu fɔdɔm ɔ ɔda aksidɛnt. |
| Pen we kin kam wit fiva | If yu gɛt fiva wit yu bak pen, i kin bi sayn fɔ se yu gɛt infekshɔn. |
| I nɔ kin izi fɔ kɔntrol yu urine ɔ stɔl | Dis na rili siriɔs imejensi. Go na di ɔspitul we de nia yu Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm. |
| Pen we rili bad | If pen de we yu nɔ go ebul fɔ bia we nɔ de stɔp ivin afta yu dɔn rɛst. |
| Pen we de spre dɔŋ di leg dɛn | If di pen travul go dɔŋ di leg dɛm, ɔr if yu fil se yu nɔr gɛt layf ɔr yu fil se yu nɔr gɛt layf na yu leg. |
| We yu de lɔs yu wet fɔ natin | If yu bak pen de kam wit yu weit lɔs fɔ no rizin. |
| If yu pas 50 ia, tink bak bɔt dɛn tin ya: | |
| |
Tin dɛm wae yu kin du na os fɔ bak pen
Okay, naw lɛ wi si wetin yu kin du fɔ ridyus pen we yu bɔdi de wɛl.
Kol ɛn ɔt frying
Dis na di say we bɔku pipul dɛn kin kɔnfyus. Fɔs, put ays pak fɔ lɛk 48 awa afta di pen bigin. Dis go mek di swel ɛn inflamɛns nɔ bɔku. Dɔn yu kin put ɔt pak dɛn. Dis go mek di mɔsul dɛn rilaks, i go mek di blɔd go fayn fayn wan , ɛn i go mek di bɔdi wɛl kwik kwik wan. Mɛmba se nɔ ɛva put ays pak ɔ ɔt pak dairekt pan di skin, rap am wit tawɛl, ɛn nɔ put am fɔ pas 20 minit wan tɛm.
Di tin dɛn we dɛn kin yuz fɔ mek pɔsin fil pen
Di tin dɛn we dɛn kin bay we dɛn kin sɛl pen lɛk asetaminofɛn, ibuprofen, ɔ naproxen kin mek pɔsin nɔ fil pen. Bɔt di tin we impɔtant pas ɔl na fɔ nɔ yuz dɛn tin ya fɔ pas 10 dez wan tɛm we yu nɔ tɔk to yu dɔktɔ.
Duya una muf.
I bɛtɛ fɔ rɛst fɔ di fɔs ɔ tu dez we yu gɛt bak pen. Bɔt, nɔ de stil de fɔ lɔng tɛm. If yu du dat, i go mek yu bak stif, yu mɔsul dɛn wik, ɛn mek di pen wɔs. We yu waka kwik kwik wan ɛn tek tɛm strɛch, dat kin ɛp fɔ mek blɔd go na yu bak mɔ ɛn mɔ, ɛn dis kin mek yu wɛl kwik kwik wan.
Fizik Tɛrapi
If yu bak pen bad bad wan, ɔr yu nɔr shɔ aw fɔ ɛksesaiz sef wan, aks yu dɔktɔ bɔt fyzikal tritmɛnt. Dɛn kin tɛl yu us ɛgzampul dɛn we fayn fɔ yu.
Aw a go mek bak pen nɔ kam bak?
Bɔku pipul dɛn kin gɛt bak pen we kin kam bak. Bɔt if yu fala dɛn abit ya, yu go mek i nɔ kam bak ɛn i go mek i nɔ bad if i apin.
- Mek yu tinap fayn: Nɔ arch yu bak we yu sidɔm ɔ tinap. Yu spayna fɔ de stret frɔm di ɔp pat na yu ed to di bɔt ɔf yu bak.
- Ɛksesaiz ɔltɛm: We yu de ɛksesaiz ɔltɛm, dat go mek di mɔsul dɛn na yu bak, yu bɛlɛ, ɛn yu hamstring dɛn strɔng. Tray fɔ yuz kɔmbayn kardio ɛgzampul dɛn lɛk fɔ waka, bayk, ɛn fɔ mek yu strɔng ɛn strɛch ɛgzampul dɛn lɛk fɔ lif wet ɔ Paylet.
- Mek yu gɛt wɛlbɔdi: We yu gɛt mɔ wet, i kin put prɛshɔn pan yu bak we yu nɔ nid. Dis na big tin bak we kin mek pɔsin gɛt bak pen.
- Tek tɛm we yu de es wet: Dis rili impɔtant. We yu de es wet , bɛn na yu ni, nɔto yu bak.. Lift di wet bay we yu tayt yu bɛlɛ mɔsul dɛm ɛn kip yu ed ɛn spayna stret.
Mɛsej we dɛn kin kɛr go na os
- Bɔrku pan di bak pen nɔr kin kam bikɔs ɔf siriɔs mɛrɛsin, bɔt na bikɔs di mɔsul dɛn kin strɛs ɔr dɛn kin swɛt.
- Ivin if yu rɛst fɔ di fɔs tu dez we yu de fil pen, bigin fɔ muv saful saful lɛk fɔ waka rawnd instead fɔ de na bed.
- Yuz kol kɔmprɛs fɔ di fɔs 48 awa, dɔn yu fɔ wam kɔmprɛs.
- If yu gɛt sayn dɛn we de wɔn yu lɛk fiva, pen ɔ swɛt na yu leg, ɔ i nɔ izi fɔ kɔntrol yu urine, go to yu dɔktɔ wantɛm wantɛm.
- Fɔ tinap fayn, fɔ ɛksesaiz ɔltɛm, ɛn fɔ es yu wet kɔrɛkt wan kin ɛp fɔ mek yu nɔ gɛt bak pen igen.
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