I at fɔ fɛn pɔsin we nɔ bin gɛt bak pen sɔm tɛm na in layf, nɔto so? Sɔntɛm na bikɔs yu nɔ de slip fayn, yu de es ebi ebi tin dɛn, ɔ jɔs bikɔs nɔto sɔntin we yu go ebul fɔ du. I kin rili mek yu vɛks, ɛn i kin mek yu vɛks sote yu nɔ kin ivin ebul fɔ du di wok dɛn we yu de du ɛvride fayn fayn wan. So tide, lɛ wi tɔk bɔt dis kɔmɔn bɔt we de mek wi fil pen we dɛn kɔl bak pen , ɛn wetin wi kin du bɔt am.
Wetin mek wi kin gɛt dis bak-ak?
I at fɔ no wan tin we kin mek pɔsin gɛt bak pen. Sɔntɛnde, i kin kam bikɔs ɔf smɔl mistek we wi kin mek we wi nɔ ivin no. Imajin, yu es sɔntin lɛk ebi bɔkit ɔ gas silinda di rɔŋ we. afta dat, di prεshכn we de pan di bak mכsul dεm εn di vεrbra dεm kin mek yu fil pen. Sɔmtɛm, dis sik kin kam bak bikɔs ɔf smɔl aksidɛnt ɔr fɔdɔm.
Bɔt pas ɔl dis, di men rizin we mek bɔku pipul dɛn kin gɛt bak pen dɛn tɛm ya na bikɔs dɛn kin spɛn tumɔs tɛm na di sem pozishɔn. Ɛspɛshali, fɔ sidɔm na chia na ɔfis, ɔ sidɔm bifo kɔmpyuta fɔ lɔng tɛm we yu de wok frɔm os. Ivin di fyzikal thεrapist dεm se wi "sedentary lifestyle" na di big rizin fכ dis. We wi nɔ gi wi bɔdi di muvmɛnt ɛn ɛksesaiz we i nid, wi bak mɔsul dɛn kin wik, tayt, ɛn bigin fɔ at.
Di tin we impɔtant pas ɔl fɔ du we yu bak de at - muf!
Wan tin we bɔku pipul dɛn kin du we dɛn gɛt bak pen na fɔ jɔs ledɔm na bed ɛn rɛst. Bɔt dat na wan pan di big mistek dɛn we wi kin mek.
"Di tin we wi dɔn lan bɔt bak pen frɔm di risach fɔ di pas 25 ia na dat fɔ rɛst na bed nɔto gud tin."
We yu de na bed, yu bak mɔsul dɛn kin stif, wik, ɛn slo fɔ wɛl. So i bɛtɛ fɔ mek yu kɔntinyu fɔ du ɔl wetin yu ebul. Infakt, pan ɔl we bak pen kin rili bad, i nɔ kin rili pwɛl bad bad wan. So i impɔtant fɔ muv as yu ebul ɛn nɔ fred di pen.
Ivin fɔ jɔs waka na fayn tin fɔ bigin. If yu ebul, go to dɔktɔ we de mɛn yu bɔdi fɔ no us ɛksesaiz dɛn we nɔ bad ɛn we fayn fɔ yu. I kin ɛksplen to yu wetin na di pen threshold ɛn us muvmɛnt dɛn we bɛtɛ fɔ du.
Tek kia ɔf di we aw yu de tinap!
Di we aw wi sidɔm, tinap, waka, ɛn slip—we wi tinap—de afɛkt di wɛlbɔdi na wi bak dairekt wan. Fɔ tinap fayn min se ɔl di bon dɛn na yu spayna de alaynɛd fayn fayn wan. If yu nɔ tinap fayn, dat kin mek yu bak mɔsul dɛn tayt, i kin mek yu prɛs we yu nɔ nid, ɛn i kin mek yu fil pen.
So aw wi kin kip dɛn pozishɔn ya kɔrɛkt wan? Na sɔm simpul advays dɛn we go ɛp yu.
| Pozishɔn ɛn chans | Wetin fɔ Du ɛn Nɔ Tin dɛn fɔ Du |
|---|---|
| We yu sidɔm (espɛshali we yu de wok) . |
|
| We yu tinap |
|
Slip impɔtant bak!
Di we aw yu de slip kin afɛkt yu bak pen bak. Di bɛst we fɔ slip na fɔ slip na yu sayd ɔ na yu bak. Fɔ slip pan yu bɛlɛ nɔto fayn tin. Dis go fos yu fɔ tɔn yu ed to wan say ɔl nɛt fɔ blo. Dis kin mek yu nɛk fil pen.
If yu slip na yu sayd, if yu put pilo bitwin yu ni dɛn, dat kin ɛp fɔ mek yu hip bon dɛn alaynɛd ɛn ridyus prɛshɔn na yu bak.
Fɔ rilaks di maynd na mɛrɛsin bak!
Yu no se sɔmtɛm, di tin we kin mek pɔsin gɛt bak pen nɔto na di bɔdi. Stress ɛn tɛnsiɔn kin apin bak. We yu strɛs, di mɔsul dɛn na yu bɔdi, mɔ di mɔsul dɛn na yu bak ɛn nɛk, kin tayt. If dis kɔntinyu, i kin mek pɔsin fil pen.
So, fɔ rilaks di maynd na fayn tritmɛnt bak fɔ dis.
- Fɔ gɛt masaj kin ɛp fɔ rilaks di tayt mɔsul dɛn.
- Fɔ sɔm, tin dɛn lɛk akupankcha kin ɛp.
- Aktiviti dɛm lɛk yoga ɛn meditashɔn kin mek yu fil fayn, strɛch yu mɔsul dɛm, ɛn ɛp yu fɔ kɔntrol pen fayn fayn wan bay we yu de rilaks yu maynd.
Wan uman bin tɔk bɔt di tin we apin to am dis we: "Tɛm dɛn bin de we a nɔ bin ivin ebul fɔ muv fayn bikɔs ɔf di pen. Insay dɛn tɛm dɛn de, a bin de tink gud wan. A bin de imajin se ɛvri inch na mi bɔdi de wɛl. A bin de imajin se a de waka na pak wit ɛdfɔn ɛn dans! Da tink de mek a gɛt nyu layf."
Ustɛm wi fɔ go to dɔktɔ?
Bɔku tɛm, bak pen kin dɔn insay sɔm dez ɔ tu to tri wiks. Bɔt yu fɔ rili go to dɔktɔ pan dɛn kayn tin ya:
- If di pen nɔr dɔn afta lɛk 4 wik.
- If de pen nɔr de fɔ pas 12 wik (3 mɔnt) ɛn nɔr de du yu ɛvride woke.
- Wonin sayn dɛm wae nid fɔ go to dɔktɔ kwik kwik wan: If yu si yu leg dɛm wae de swɛ, yu de swɛt, ɔ yu wik wit yu bak pen, dat kin bi sayn fɔ se yu gɛt siriɔs sik. If na so i bi, nɔ de te ɛn go to yu dɔktɔ wantɛm wantɛm ɔ go na di ɔspitul we de nia yu in Imejɛnsi Dipatmɛnt (ETU) .
Di dɔktɔ go chɛk yu, no di rayt tin we mek yu de fil pen, ɛn tɛl yu di tritmɛnt we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Nɔ de na bed we yu bak de at. Stay aktif bay we yu de du simpul tin lɛk fɔ waka as yu ebul.
- Yu fɔ mɛmba aw yu de tinap ɔltɛm, mɔ we yu sidɔm fɔ lɔng tɛm ɛn we yu de es ebi ebi tin dɛn.
- We yu de slip, slip na yu sayd ɔ na yu bak. Nɔ slip pan yu bɛlɛ.
- Fɔ ridyus strɛs kin ɛp bak fɔ kɔntrol bak pen.
- If di pen nɔ stɔp afta pas 4 wik, if di pen kɔntinyu fɔ so bad dat yu nɔ go ebul fɔ du tin dɛn we yu de du ɛvride, ɔ if yu leg dɛn fil lɛk se yu nɔ gɛt bɛtɛ trɛnk/wik, go to dɔktɔ wantɛm wantɛm.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt