Yu tink se lumbar lordosis de mek yu gɛt bak pen? Lɛ wi lan bɔt di bɛst ɛksɛsayz fɔ lumbar lordosis.

Yu geht op fo long de fo ofis chia en fil "wow..." en grab yu bak? Ɔ yu kin fil bak smɔl stif ɛn pen na yu bak we yu grap na bed na mɔnin? Dis bak pen na kɔmɔn prɔblɛm fɔ bɔrku pipul dɛm. Sɔntɛnde yu kin fil bak se yu bak dɔn bɛn smɔl, dat na smɔl ɔp di bɔdi, ɛn i kin tan lɛk se i bɛn insay. Dis na wetin wi kin kɔl Lumbar Lordosis na mɛrɛsin. Sɔntɛnde, i nɔ kin izi fɔ bia di pen we kin kam bikɔs ɔf dis. Bɔt nɔ wɔri, tin dɛn de we pɔsin kin du bɔt dis. Lɛ wi tɔk bɔt dis tide.

Wetin mek wi spayna dɛn kin kɔba insay lɛk dis?

Nɔr wan rizin nɔr de fɔ dis, sɔm tin kin de insay dis.

• Poor Posture: Fɔ tɔk am simpul wan, di we aw wi kin sidɔm ɛvride. Fɔ sidɔm na di sem pozishɔn fɔ lɔng tɛm, mɔ we yu de wok bifo kɔmpyuta, na di men tin we kin mek yu nɔ tinap fayn. As tɛm de go, dis bad we aw yu de tinap kin mek di natura l kɔv na di spayna chenj.
• Bεlε: We di pikin bεlε, as di pikin de gro na di bεlε, di mama in sεntrכ fכ graviti de chenj. As di bɛlɛ de push fɔ go bifo, di spayna de arch bak fɔ mek i balans. Pan ɔl we dis na nɔmal tin, sɔntɛnde i kin mek di spayna kɔba mɔ ɛn i kin mek i fil pen.
• Infεkshכn: Pan ɔl we i nɔ kin apin so ɔltɛm, dis kin kam bak bay infεkshɔn na di disk dεm bitwin di vεrbra dεm na di spayna, we na wan sik we wi kin kɔl disitis . Dis kin bi bikɔs ɔf baktriyal infɛkshɔn.
• Ɔda tin dɛn we kin mek pɔsin fat: We pɔsin fat ɛn sɔm tin dɛn we kin apin to pɔsin in bon kin mek dis apin bak.

Aw ɛksesaiz kin ɛp fɔ du dis?

Di gud nyus na dat dɛn kin kɔntrol dis sik bɔku tɛm if dɛn du ɛksɛsayz fayn . Tu men gol dɛn de ya.

1. Fכ mek di mכsul dεm strכng: We yu mek di mכsul dεm we de rawnd yu bak εn yu bכdi (wi kכl dεn kכr mכsul dεm ya), dεn mכsul dεm de de gi gud sכpכt fכ yu spayna. Jɔs lɛk aw yu kin put prɔps rawnd tik, di wet we yu bak gɛt fɔ bia nɔmɔ kin go dɔŋ.

2. Stret: We yu strɛch, i kin ɛp fɔ mek di mɔsul dɛn we tayt ɛn we dɔn shɔt, ebul fɔ chenj. Dis nɔr de jɔs ridyus di pen, bɔt i de ɛp bak fɔ kɔrɛkt aw yu de tinap.

Simpul ɛgzampul fɔ ɛp wit Lumbar Lordosis

Yu kin du dɛn ɛgzampul ya izi wan na os. Bɔt mɛmba se if yu fil pen, stɔp fɔ du ɛksɛsayz.

1. Manyuv fɔ drɔ-In bɛlɛ

Dis na ɛksesaiz we rili simpul, bɔt we rili wok. i de mek di dip bכdi mכsul dεm we de sכpכt di spayna wok.

• Step 1: Ledɔm yu fes ɔp na grɔn. Bɛn yu ni dɛn ɛn put yu fut dɛn flat na grɔn.
• Step 2: Rכk yu bכdi bak εn go, stכp na di midul, usay i go kɔmfyut fכ yu pas ɔl.
• Step 3: Tek dip briz.
• Step 4: As yu de blo, pul yu bɛlɛ mɔsul dɛn to yu spayna . I tan lɛk se yu de tray fɔ push yu nɛv to yu spayna. Yu fɔ fil se yu bɛlɛ we de dɔŋ de pul insay ɛn ɛmti.
• Step 5: Dis tɛm ya, chɛk if yu de fil ɛni tayt na ɔda pat dɛn na yu bɔdi, lɛk yu sholda ɔ yu nɛk. If ɛnitin tayt, rilaks dɛn mɔsul dɛn de.

Yu kin du dis bɔku tɛm insay di de we i izi fɔ yu. Start wit lɛk 5 tɛm insay di de. We yu dɔn yus to am, yu kin du am we yu de ledɔm na yu bɛlɛ, sidɔm, ɔ tinap.

2. Sidכn Pεlvik Tilt wit wan Stebiliti Bol

Fɔ dis yu go nid wan stebiliti bɔl , we na big ɛksɛsayz bɔl. dis de gi gud wokaut to di mכsul dεm we de rawnd di bכdi.

• Step 1: Sidɔm pan di stebiliti bɔl. Put yu fut dɛn we wayd smɔl pas di hip-width apat na di flɔ. Yu ni dɛn fɔ bɛn na 90 digri angle.
• Step 2: Tayt yu bכdi mכsul dεm εn arch yu lכw bכk (arch bak). Hol am fɔ sɔm sɛkɔn dɛn.
• Step 3: Naw, bɛn yu bak fɔ go bifo ɛn tilt yu bɛlɛ to di ɔda say. Bak, ol am fɔ sɔm sɛkɔn dɛn.

Du dis lɛk 10 tɛm so wan tɛm. Yu kin du am ɛvride if yu fil fayn.

3. Dɛd Bɔg Ɛksesaiz

Pan ɔl we di nem kin tan lɛk se i strenj smɔl, dis na ɛksesaiz we pipul dɛn lɛk fɔ mek di kɔr trɛnk, dat na fɔ mek di mɔsul dɛn we de rawnd di bɛlɛ ɛn bak strɔng. dis de mek di spεnal stebul εn i de εp fכ mεnten di rayt poshכn.

• Step 1: Ledɔm yu fes ɔp na grɔn. Kip yu lɔwa bak prɛs to di flɔ. Rilis di tɛnsiɔn we de na yu sholda ɛn rilaks.
• Step 2: 1. .Rayt yu tu an dɛn stret ɔp. Ɛlbo dɛn fɔ de dairekt ɔp di sholda dɛn. Turn palm dɛn we de fes dɛnsɛf.
• Step 3: Lift ɔl tu yu leg dɛn. Mek 90 digri angle bitwin yu thighs ɛn shins, wit yu ni dɛn dairekt oba yu hips.
• Step 4: As yu de blo, put yu rayt an ɛn lɛft leg dɔŋ wan tɛm. Bɔt nɔ tɔch di grɔn. I rili impɔtant fɔ mek yu bak stret.
• Step 5: As yu de inhal, bring yu an ɛn yu leg bak to di say we yu bigin. Dɔn ripit dis na di ɔda say, dat na wit yu lɛft an ɛn yu rayt leg .

Dis kin at smɔl pas di ɔda tu ɛgzampul dɛn, so i bɛtɛ fɔ mek yu bigin fɔ du am smɔl smɔl. Start bay we yu du 5 reps na ɛni say. Wae yu kin du ekzakli 5 reps witout lif yu bak off di floor, smol smol inkris di reps to 10.

Tek tɛm wit dɛn tin ya we yu de du ɛksɛsayz.

Dɛn ɛksesaiz ya na fɔ ridyus bak pen, nɔto fɔ mek i gɛt mɔ pen. So tink bak bɔt dɛn pɔynt dɛn ya.

• If yu fil ɛnitin we nɔ izi fɔ yu ɔ yu fil shap pen we yu de du ɛksɛsayz , stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn rɛst sɔm tɛm.
• If i tan lɛk se di pen de bɔku afta yu dɔn du ɛksɛsayz, tray fɔ put ays pak fɔs ɛn rɛst. If yu dɔktɔ dɔn tɛl yu fɔ tek am, yu kin tek wan kayn mɛrɛsin we de mek yu fil pen (NSAID) .
• Bɔt if di pen kɔntinyu afta yu dɔn rɛst ɛn du dɛn tin ya, ɔ if di pen bigin fɔ kam tranga, duya nɔ ignore am ɛn go mɔs go to yu dɔktɔ fɔ advays. I go chɛk yu ɛn gi yu di bɛst tritmɛnt ɛn advays.