Wan prɔblɛm we kin rili anɔynt bɔku pipul dɛn na di pen we kin kɔmɔt na di bak, tru di bɔdi, dɔŋ di leg. Sɔm pipul dɛn kin kɔl dis bak ‘silva vein’. Wit dis pen, sɔmtɛm de leg kin fil tingling, ɔr de filin kin dכn na di leg. Tɛm de wae yu nɔr kin ebul fɔ du yu ɛvride wok fayn fayn wan bikɔs ɔf dis kɔndishɔn. We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis sik lumbar radiculopathy . Sɔntɛm yu dɔn yɛri di nem Sciatica . di men tin we kin mek dis apin na we di sכft pat dεm (disk dεm) bitwin wi vεrbra dεm (spine) de bulge kכmכt, we de prεs pan wan spεnal nεv. So tide, lɛ wi tɔk bɔt sɔm simpul ɛgzampul dɛn we yu kin du na os fɔ mek yu nɔ gɛt dis pen.
Ɛksesaiz we de mek dis pen nɔ de igen
Bɔrku tɛm, ɛksesaiz kin gi bɔrku rilif frɔm sciatica pen. Bɔt, i nɔ kin wok fɔ ɔlman. So, i bɛtɛ fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz fɔ no di bɛst tritmɛnt fɔ yu sik.
di bεst εksεsayz fכ dis mεntal fכ fכs fכ mek wi muv bak εn fכ mek di kכr/abdominal mכsul dεm strכng. Mɛmba se if yu nɔ du di ɛgzampul dɛn di rayt we, dat kin mek di sik wɔs. So i impɔtant fɔ no aw fɔ du dɛn kɔrɛkt wan, bigin smɔl smɔl, ɛn smɔl smɔl yu fɔ bia.
Lɛ wi si wetin na di men ɛgzampul dɛn we dɛn kin du fɔ dis.
| Ɛksasayz | Men Pɔpɔshɔn |
|---|---|
| Hip Flexor Stretch we yu kin yuz | inkrεs di fleksibiliti na di hip εria εn mek i izi fכ muv. |
| Kwadrisɛps we dɛn kin strɛch | fכ mek di bak fleksibiliti bכku bay we yu de strεch di mכsul dεm na di tכŋ εria. |
| Ni to Chɛst | Stret di lɔwa bak ɛn gi pen rilif. |
| Dɔg we de go ɔp | fכ tayt di chεst εria εn fכ mek di bכdi mכsul dεm (kכr) strכng. |
| Krɔnch dɛn (Kɔl-ap dɛn) . | Strɔng di bɛlɛ mɔsul dɛm ɛn ridyus di prɛshɔn pan di spayna. |
1. Hip Fleksɔr Stretch
I rili impɔtant fɔ tek kia ɔf di hip eria we yu de du ɛksɛsayz fɔ bak pen. Dis ɛgzampul de ɛp fɔ mek di hip muvmɛnt dɛn fayn fayn wan.
- Step 1: Fɔs, put mat ɔ klin klos na grɔn, ɛn nil dɔŋ wit wan ni na grɔn. Bɛn di ɔda leg fɔ go bifo ɛn put yu fut na grɔn.
- Step 2: Naw, es di an stret op na di sem sayd we di knee de na di fכs.
- Step 3: Muv da rayz an de bak smɔl. Yu go fil se yu hip dɛn de push fɔ go bifo ɛn yu bak de stret.
- Step 4: Stay na da pozishɔn de fɔ lɛk 20-30 sɛkɔn.
- Ripit dis lɛk tri tɛm so. Du di sem tin na di ɔda say.
2. Kwadrisɛps Strɛch
Di op na fɔ mek di spayna ebul fɔ chenj.
- Step 1: Ledɔm na grɔn, bɔt yu fes dɔŋ.
- Step 2: Put tawɛl ɔ klos oba di anklɛ na di leg na di sayd usay yu fil di pen mɔ. Naw yuz am fɔ pul yu il ɛn yu bɔt saful wan to yu.
- Step 3: Tray fɔ de lɛk dis fɔ lɛk wan minit so.
- Dɛn kin ripit dis lɛk tri tɛm so.
3. Ni to Chɛst
Dis na ɛgzampul we rili simpul. I de strɛch di ɔda pat we de dɔŋ di bak fayn fayn wan. i kin gi rilif fכ sכm spεnal kכndishכn dεm (e.g. spondylolisthesis ).
- Step 1: Ledɔm fes ɔp na grɔn ɛn bɛn yu ni dɛn.
- Step 2: Naw, bring yu tu ni dεm to yu chεst.
- Step 3: Hol am so fo lek 5-10 sekond.
- Step 4: Bak, put yu fut na grɔn ɛn rɛst fɔ sɔm tɛm.
- Du dis lɛk 5-10 tɛm insay di de.
4. Dɔg we de fes ɔp
Dis na tin we pipul dɛn kin du fɔ mek yoga. I de strɛch di chɛst eria ɛn i de mek di bɛlɛ mɔsul dɛn bak strɔng (I kin ɛp bak fɔ mek yu kɔr mɔsul dɛn strɔng .
- Step 1: Ledɔm yu fes dɔŋ na grɔn.
- Step 2: Rays yu ed smɔl ɛn put yu an dɛn ɔnda yu sholda, yu an dɛn de fes di flɔ.
- Step 3: Kip yu fut finga dεm εksεnd biεn yu.
- Step 4: Put di briz.
- Step 5: Naw, pres dɔŋ na di flɔ wit yu tu an ɛn di tap pat pan yu leg, ɛn es yu bɔdi ɛn yu leg dɛn kɔmɔt na di flɔ.
- Step 6: We yu de na dis pozishɔn, kip yu nɛk rilaks ɛn nɔ tɛns am. Kip yu thighs tayt ɛn blo.
- Step 7: Hol dis posishon fo lek 15 sekond fos. Dɔn, as yu trɛnk de go ɔp, yu fɔ spɛn di tɛm to 30 sɛkɔn.
- Yu fɔ du dis wan tɛm insay di de. Bɔku pipul dɛn kin du dis ɛgzampul na mɔnin fɔ mek dɛn bak mɔsul dɛn wam.
5. Fɔ mek di bɛlɛ mɔsul dɛn strɔng (Crunches / Curl-ups) .
Dis kin tɔch di mɔsul dɛn na di bɛlɛ dairekt wan. we dεn tin ya strכng, di prεshכn pan di spayna de rεdכks, we de εp bak fכ rεliv di sciatica pen.
- Step 1: Ledɔm na grɔn wit yu an dɛn we de luk ɔp.
- Step 2: Bɛnd yu ni dɛn na 90 digri angle.
- Step 3: Put yu soles na grɔn lɛk wan fut we de fa frɔm yu bɔdi.
- Step 4: Krɔs yu an dɛn akɔdin to yu chɛst ɛn put dɛn ɔp yu sholda.
- Step 5: Tayt yu bɛlɛ mɔsul dɛn.
- Step 6: Naw, es yu sholda dɛn kɔmɔt na grɔn.
- Step 7: Kip yu ed ɛn sholda dɛn stret. Nɔ tuck yu chin insay yu chɛst.
- Step 8: Hol fɔ 1-2 sɛkɔn, dɔn slow slow fɔ put yusɛf dɔŋ bak na di flɔ.
- Du dis lɛk 8-12 tɛm insay di de.
Tek tɛm wit dɛn tin ya we yu de du ɛksɛsayz.
Fɔ mek yu nɔ wund igen, yu dɔktɔ kin sɛn yu to dɔktɔ we de mɛn yu bɔdi . Dis go mek shɔ se yu de yuz di rayt we aw yu de tinap we yu de du ɛksɛsayz. Wan dɔktɔ we de mɛn yu bɔdi kin ɛp yu fɔ no us ɛgzampul dɛn we go fayn fɔ yu sik.
Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. If yu fil pen, nɔ fos fɔ du ɛksɛsayz. Stɔp wantɛm wantɛm ɛn rɛst.
Wae yu gɛt radikulopathy, yu fɔ ridyus ɔr stɔp ɛni aktiviti wae de mek yu fil mɔr. Yu kin yuz ays ɛn ɔt pak bak fɔ ɛp fɔ ridyus pen we yu gɛt pen.
Mɛsej we dɛn kin kɛr go na os
- Bifo yu bigin dɛn ɛgzampul ya, mek shɔ se yu tɔk to yu dɔktɔ ɛn aks if dɛn fayn fɔ yu.
- If di pen de bɔku we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Nɔ fos yusɛf fɔ du am.
- If yu nɔ shɔ bɔt di kɔrɛkt we fɔ du ɛksɛsayz, aks fɔ advays frɔm pɔsin we sabi du ɛksɛsayz.
- Fɔ mek yu kɔr mɔsul dɛn strɔng rili impɔtant fɔ ridyus bak pen ɛn fɔ mek i nɔ apin tumara bambay.
- Ɔltɛm, bigin smɔl. Smɔl smɔl, i go mek di tɛm ɛn di tɛm we yu de du ɛksɛsayz. Nɔ bigin big wan wan tɛm.
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