Bɔku tɛm yu kin gɛt bak pen, mɔ na yu bak? Sɔmtɛm dis pen kin fil lɛk se i de travul frɔm yu bak dɔŋ yu leg? Wan tin we kin mek dis apin na wan sik we dɛn kɔl spondylolisthesis . Nɔ fred di nem, i nɔ denja lɛk aw yu go tink. Tide, lɛ wi tɔk bɔt am simpul wan, ɛn lan bak bɔt sɔm ɛgzampul dɛn we yu kin du na os fɔ ridyus dis pen.
Wetin rili na Spondylolisthesis?
Fɔ tɔk am simpul wan, dis na we wan vertebra ɔ bon we de na wi spayna de slip smɔl fɔ go bifo frɔm usay i fɔ de. Tink bɔt am lɛk brik we de na brik wɔl we dɛn dɔn put wan pan di ɔda wan. Dis slip we wan bon de slip na di spayna de mek pɔsin fil pen bay we i de prɛs di nɛv dɛn we de rawnd am.
Wi spayna na vεrbra, wan pan di כda wan. bitwin dεn tu bon dεm ya, sכft kכshכn dεm we lεk jεli we dεn kכl intavεrbral disk dεm. Dɛn tin ya kin tan lɛk tin dɛn we de absɔb na motoka. Dɛn kin mek di bon dɛn nɔ rɔb pan dɛnsɛf ɛn dɛn kin mek wi spayna ebul fɔ chenj. insay spondylolisthesis, dis balans de lכs.
Wetin na di rizin dɛn we mek dis kayn tin de apin?
Sɔntɛm bɔku rizin dɛn de fɔ dis.
| Rizin | Wan simpul ɛksplen |
|---|---|
| Shɔk | Siriɔs injuri na di spayna, lɛk we pɔsin fɔdɔm ɔ aksidɛnt we i de ple spɔt. |
| כva εkstenshכn fכ di spayna | I kin bi bikɔs yu de bɛn yu bak pasmak we yu de du spɔt lɛk jimnastik ɛn we yu de lif wet. |
| Chenj dεm we kin apin wit di ej (Degeneration) . | Dis kכndyushכn kin apin as di bon dεm εn di disk dεm na di spayna de wik as wi de ol. |
| Di prɔblɛm dɛn we dɛn kin bɔn we dɛn bɔn pikin ɛn di tin dɛn we kin apin to dɛn | Sɔm pipul dɛn kin bɔn wit wik spayna. I pɔsibul fɔ mek dɛn pas am to jɛnɛreshɔn dɛn. |
Sɔntɛnde, dis kin nid fɔ gɛt ɔpreshɔn. Bɔt bɔku pipul dɛn nɔ nid ɔpreshɔn. Bɔku tɛm, dɔktɔ dɛn kin tɔk fɔs bɔt tin dɛn lɛk fisiotɛrapi ɛn simpul ɛksesaiz. Dɛn tin ya kin ɛp bɔrku pipul fɔ kɔntrol de pen ɛn liv nɔrmal layf.
Simpul ɛksesaiz fɔ ɛp fɔ ridyus pen
Okay, so lɛ wi luk sɔm bak-frenli, sef ɛgzampul dɛn we yu kin du na os. Mɛmba se ɔl dɛn ɛgzampul ya fɔ du am saful saful ɛn tek tɛm. Yu nɔ fɔ fil ɛni pen.
1. Pɛlvik Tilt Ɛksesaiz
Dis kin mek di dip mɔsul dɛn na yu bɛlɛ strɔng, we dɛn kɔl yu kɔr mɔsul dɛn . Dis kin mek yu spayna stebul fayn fayn wan ɛn i kin mek yu nɔ fil pen.
- Step 1: Ledɔm na grɔn, bɛn yu ni dɛn, ɛn put yu fut dɛn na grɔn.
- Step 2: Naw yuz yu bɛlɛ mɔsul dɛn ɛn pres yu ɔda bak na di flɔ, imajin se yu de pul yu nɛv to yu spayna.
- Step 3: Hol fɔ lɛk 15 sɛkɔn ɛn rilaks smɔl smɔl.
- Ripit dis 5 ɔ 10 tɛm.
2. Kni to Chɛst
Dis kin mek yu kɔr mɔsul dɛn strɔng bak , i kin mek yu spayna stebul, ɛn i kin mek yu nɔ fil pen.
- Step 1: Ledɔm na yu bak, yu ni dɛn bɛn, yu fut dɛn flat na grɔn, ɛn yu an dɛn na yu sayd dɛn.
- Step 2: Tayt yu bɛlɛ mɔsul dɛn.
- Step 3: Naw ol wan ni wit yu tu an ɛn briŋ am smɔl smɔl to yu chɛst . Hol fɔ 5 sɛkɔn ɛn go bak smɔl smɔl na di say we yu bigin.
- Step 4: Du di sem tin wit di ɔda leg.
- Step 5: Fɔ dɔn, briŋ di tu ni dɛn togɛda, briŋ dɛn kam na yu chɛst, ol am fɔ 5 sɛkɔn, dɔn go bak na di say we yu bigin.
- I go fayn if yu ebul fɔ du dis sɛt tu ɔ tri tɛm, wan tɛm na mɔnin ɛn wan tɛm na nɛt.
3. Kwadruped Am ɛn Leg Rays
Dɛn kin kɔl dis bak ‘Bɔd Dɔg’. I de mek di bɛlɛ, di hip fleks, di glut, ɛn di bak mɔsul dɛn strɔng .
- Step 1: Nil dɔŋ na grɔn, put yu tu an dɛn na grɔn, ɛn put ɔl yu 4 fut.
- Step 2: Naw, tayt yu kɔr mɔsul dɛm ɛn ɛkstɛnd yu lɛft leg stret bak we yu de ɛkstɛnd yu rayt an stret fɔ go bifo. Tray fɔ mek yu bɔdi de na wan layn.
- Step 3: Hol dis posishon fo 5 sekond, den slow slow go bak to di stat posishun.
- Step 4: Naw du di sem tin yuz yu lɛft an ɛn rayt leg.
- Ripit am 10 tɛm na ɛni say.
4. Multifidus mכsul aktibכshכn
Dis na smɔl, bɔt rili impɔtant mɔsul dɛn we de nia wi spayna. Dɛn kin ɛp wi fɔ bɛn ɛn rɔta wi spayna. Bɔrku pipul dɛm wae gɛt spondylolisthesis kin gɛt wik mɔsul dɛm.
- Step 1: Ledɔm na yu bak. Yuz yu ɔpa an, fil fɔ di grov we de na di sayd na yu spayna.
- Step 2: Naw, imajin se yu de pul yu leg go na yu chɛst (bɔt nɔ rili muv yu leg). As yu de du dis, yu go fil se di mɔsul dɛn na da say de na yu an tayt. Na dɛn mɔsul dɛn de we dɛn kɔl multifidus.
- Step 3: Hol fɔ 3 sɛkɔn ɛn afta dat, rilaks.
- Du dis 10 tɛm. Dɔn tɔn to di ɔda say ɛn du am 10 tɛm na da say de.
5. Gluteal Stretch we yu de du
If yu glut dɛn tayt, i kin mek yu bak pen mɔ ɛn mɔ. Dis strɛch kin ɛp fɔ pul da tayt de.
- Step 1: Ledɔm na yu bak wit yu an dɛn we yu es ɛn bɛn yu ni dɛn.
- Step 2: Put di ankכl fכ wan leg sכmtεm oba di kכn fכ di כda leg.
- Step 3: Naw ol di thigh fכ di lכw leg wit yu tu an dεm εn pul am sכmtεm tכwεd yu chεst te yu fil strεch na di bכtכk εria. I nɔ fɔ fil pen, na jɔs fɔ pul am smɔl.
- Step 4: Hol fɔ 15-30 sɛkɔn ɛn rilaks smɔl smɔl.
- Du dis 3 tɛm pan ɛni leg.
6. Hamstring Stretch we yu de du
we yu gεt spondylolisthesis, di mכsul dεm na di bak pat na yu leg (hamstrings) kin tayt. We dɛn tin ya tayt, dɛn kin mek yu fil lɛk se yu de pul yu spayna, ɛn dis kin mek yu fil pen mɔ ɛn mɔ.
- Step 1: Sidɔm na grɔn, strɛch yu leg dɛn bifo yu, ɛn kip yu finga dɛn tɔn ɔp.
- Step 2: Naw, bɛnd fɔ go bifo smɔl smɔl. Bɛnd nɔmɔ te yu fil se yu leg dɔn strɛch. Yu nɔ nid fɔ tɔch yu fut finga dɛn.
- Step 3: Hol fɔ 30 sɛkɔn, dɔn stret am bak.
- Du dis 3 tɛm. Ɛnitɛm, tray fɔ go fa smɔl pas di tɛm we yu bin dɔn du trade.
Tek tɛm wit dɛn tin ya we yu de du ɛksɛsayz.
Mɛmba se dɛn ɛgzampul ya fɔ mek yu nɔ fil pen, nɔto fɔ mek yu fil mɔ.
- Stɔp if yu fil pen: Yu fɔ jɔs fil fɔ strɛch saful wan we yu de du ɛksɛsayz. If yu fil ɛni bad bad pen, stɔp wantɛm wantɛm.
- Nɔ fos yusɛf: Nɔ tray fɔ fos yusɛf fɔ de na say we yu de fil pen. If yu fil pen, ridyus di nɔmba fɔ di tɛm we yu de du di ɛksesaiz ɔ ridyus di tɛm we yu de na wan pozishɔn.
- Nɔ muv wantɛm wantɛm: Yu fɔ du ɔltin wit kol at ɛn wit kɔntrol.
- Nɔ es wet: Nɔ lif wet we de yuz yu bak ɛn du ɛksesaiz we tranga fɔ du dɛn tɛm ya.
- Afta yu dɔn du ɛksɛsayz: If yu fil bad smɔl afta yu dɔn du ɛksɛsayz, put ays pak. If di pen rili bad ɔ i nɔ de chenj, mek shɔ se yu go to yu dɔktɔ.
Bifo yu bigin fɔ du dɛn ɛgzampul ya, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi fɔ si if dɛn fayn fɔ yu sik.
Mɛsej we dɛn kin kɛr go na os
- Spondylolisthesis na we bon (vεrbra) de slip fכ go bifo kכmכt na in ples. Dis kin mek yu gɛt bak pen.
- Bɔku tɛm, i nɔ kin nid fɔ du ɔpreshɔn. Yu kin kɔntrol di pen if yu de trit yu bɔdi fayn ɛn yu de du ɛksɛsayz fayn fayn wan.
- di men tin fכ εksεsayz na fכ mek di kכr mכsul dεm we de rawnd di spayna strכng εn fכ mek di spayna stebul.
- Yu nɔ fɔ fil ɛni shap pen we yu de du ɛksɛsayz. If yu fil ɛni pen, stɔp wantɛm wantɛm.
- Bifo yu bigin ɛni ɛksesaiz program, i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn gɛt di aprɔval.
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