Bɛlɛ na di tɛm we fayn pas ɔl na yu layf as yu de kam bi mama. Bɔt, na tɛm bak we di bɔdi kin gɛt difrɛn smɔl smɔl tin dɛn we kin mek i nɔ fil fayn ɛn we i kin fil pen. Pan dɛn tin ya, di wan we bɔku pipul dɛn kin gɛt na pen na dɛn hip, ɔnda bɛlɛ, ɛn di say we dɛn kin put dɛn bɛlɛ. Sɔmtɛm dis pen kin so bad dat yu nɔ kin ebul fɔ kɔmɔt na bed, waka, ɔ ivin tinap we yu sidɔm. Yu dɔn gɛt dis ɛkspiriɛns? Dɔn nɔ wɔri. Tide wi de tכk bכt dis kכmכn kכndyushכn we uman bεlε, dat na Symphysis Pubis Dysfunction (SPD).
Fɔ tɔk am simpul wan, wetin na Symphysis Pubis Dysfunction (SPD)?
As yu de ol, yu bɔdi de rɛdi fɔ bɔn pikin. We dis de apin, yu bɔdi de mek wan ɔmon we dɛn kɔl rilaksin. dis כmon de mek di ligament dεm na yu bכdi lכs sכmtεm. Dis na fɔ mek i izi fɔ mek di pikin kɔmɔt na do.
bכt, sכmtεm, we dis lכs de bi tu mכch, di tu men bon dεm we de mek yu pεlvik gεrd (pubic bon dεm) nכ de muv di sem spid εn di sem we. Tink bɔt am lɛk tu gia dɛn we de spin we nɔ de alaynɛd. dis muvmεnt we nכ bεlε de mek yu fil pen na di fכnt jכint na yu bכdi (pubic symphysis). Wi kin kɔl dis kɔndishɔn Symphysis Pubis Dysfunction (SPD) , ɔ pen we gɛt fɔ du wit bɛlɛ we de na di bɛlɛ .
Di tin we impɔtant pas ɔl na dat pan ɔl we dis sik kin mek yu fil pen, i nɔ go ambɔg di pikin we de na yu bɛlɛ. So nɔ wɔri bɔt am atɔl.
Sɔm simpul ɛksesaiz dɛm wae kin ridyus dis pen
SPD kin mek i nɔ izi fɔ du ɛvride wok. Laki, sɔm simpul ɛgzampul dɛn de we yu kin du fɔ ɛp fɔ kɔntrol di pen. Dɛn mek dɛn ɛgzampul ya fɔ mek di mɔsul dɛn we de na di bɛlɛ ɛn di bɛlɛ we de sɔpɔt yu bɔdi strɔng. Dis kin ɛp fɔ mek yu bɔdi stebul, we kin ɛp fɔ ridyus di pen ɛn mek tin dɛn lɛk fɔ waka ɛn sidɔm izi.
Okay, so lɛ wi si wetin na dɛn ɛgzampul ya. Mɛmba se i fayn fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni wan pan dɛn tin ya.
| Di nem fɔ di ɛgzampul | Aw fɔ du am ɛn aw i impɔtant |
|---|---|
| Pɛlvik Flɔ Skwiz | Impɔtant: i rili impɔtant fɔ mek dɛn mɔsul ya strɔng fɔ sɔpɔt di bɔdi we de na di bɛlɛ, di uterus, ɛn di pikin fayn fayn wan. Aw fɔ du am: 1. Fɔs, no dɛn mɔsul dɛn ya . Dis na di mɔsul dɛm we kin tayt we yu gɛt urinary urgency ɛn tray fɔ stɔp am. 2. Sidɔm stret na chia ɛn tayt dɛn mɔsul dɛn de smɔl smɔl lɛk se yu de pul dɛn insay ɛn ɔp. Hol fɔ lɛk 10 sɛkɔn ɛn afta dat, lɛf am smɔl smɔl. Du dis 10 tɛm. 3. Neks, swɛt am as yu ebul ɛn rilis am di sem tɛm (puls). Du dis 10 tɛm. I fayn fɔ du dis 3-4 tɛm insay di de. |
| Ɛksesaiz dɛn we yu kin du fɔ mek yu bɛlɛ stebul | Impɔtant: Di mɔsul dɛn na di bɛlɛ kin ɛp bak fɔ mek di bɛlɛ stebul . Aw fɔ du am: 1. Sidɔm fayn wit yu bak stret. Put wan an pan yu bɛlɛ we de dɔŋ. 2. Tek dip briz tru yu nos ɛn pul yu briz smɔl smɔl tru yu mɔt, pul yu bɛlɛ insay to yu spayna . 3. Hol dis kכntrikshכn fכ lεk 10 sekכnd we yu de brith nכmal wan. Ripit am lɛk 10 tɛm so insay di de. |
| Insay di Thigh Stretches | Impɔtant: I de ɛp fɔ rilaks di tayt pelvik mɔsul dɛm ɛn rɛdi fɔ bɔn pikin. Aw fɔ du am: 1. Sidon fo chia, put yu fut fo floor. Bɛn yu ni dɛn to 90 digri, ɛn spre yu leg dɛn as fa as yu ebul. 2. Put yu an dɛn na di insay pat na yu shɔl ɛn push yu ni dɛn smɔl smɔl fɔ go na do. Yu fɔ fil fayn fɔ strɛch. 3. Hol dis posishon fo lek 30 sekond. Du am 3-5 tɛm insay di de. |
| Pɛlvik Tilt dɛn | Impɔtant: I de rilaks di tayt bak mɔsul dɛm ɛn i de ridyus di pen na di bɛlɛ. Aw fɔ du am: 1. Sidɔm na di edj fɔ wan chia. 2. Fil lɛk fɔ bɛn fɔ go bifo, tilt yu bɛlɛ bak. 3. Neks, tilt di pelvis fכ go bifo so dat di lכw bak go tuck in. 4. Du dis bak ɛn go bifo 10 tɛm. Du am 3-4 tɛm insay di de. |
Mɔ simpul tin dɛn we yu kin du
Apat frɔm di ɛgzampul dɛn we de ɔp, yu kin du simpul strɛch dɛn bak we de strɛch yu bak ɛn yu hip.
- Bak Stret: Ledɔm fɔ go bifo oba tebul, kip yu ɛlbow ɛn fɔram dɛn paralel to di flɔ. Smɔl smɔl, ledɔm bak, strɛch yu bak ɛn yu shɔl. Dɔn, swing yu hip dɛn smɔl smɔl frɔm wan say to di ɔda say.
- Sayd Stretch: Sidɔm na chia ɛn es wan an ɔp stret. Lean to di ɔda say we yu de luk da an de. Ekst di an we yu rayz ɔp yu ed ɛn ol am te di sayd na yu bɔdi fil se yu strɛch. Hol fɔ 10 sɛkɔn ɛn ripit am na di ɔda say.
Yu rili nid fɔ tink bɔt sef bak!
Symphysis Pubis Dysfunction (SPD) nɔto denja, bɔt i kin mek pɔsin fil pen. Di ɛgzampul dɛn we wi dɔn tɔk bɔt na fɔ ridyus da pen de.
Di tin we impɔtant pas ɔl na dat, if yu fil se yu pen de wɔs we yu de du ɛksɛsayz, stɔp fɔ du am wantɛm wantɛm. Nɔ fos yu bɔdi.
If yu pen nɔ de chenj, i de wɔs, ɔ yu want fɔ no mɔ bɔt dis, mek shɔ se yu tɔk to yu dɔktɔ we de mɛn uman dɛn we de bɔn pikin . I kin ebul fɔ tɛl yu bɔt ɔda tritmɛnt dɛn ɔ rifer yu to dɔktɔ we de mɛn yu bɔdi. Mɛmba se yu sef ɛn yu pikin fɔ bi fɔs ɔl di tɛm we yu gɛt bɛlɛ.
Mɛsej we dɛn kin kɛr go na os
- Pεlvik pen sεndrכm (SPD) na wan kכmכn kכndyushכn we uman bεlε. Pan ɔl we i kin mek yu fil pen, i nɔ kin ambɔg yu pikin.
- dis pen kin kכntrol bכku pan am bay simpul εksεsayz dεm we de mek di bכdi εn di bכdi mכsul dεm we de sכpכt di bכdi strכng.
- If ɛni ɛksesaiz mek yu fil pen mɔ, stɔp wantɛm wantɛm. I rili impɔtant fɔ lisin to yu bɔdi.
- Bifo yu bigin fɔ du ɛni nyu ɛksɛsayz we yu gɛt bɛlɛ, ɛn if yu gɛt ɛnitin fɔ wɔri bɔt aw yu de fil pen, .Fɔ tru, yu fɔ tɔk to yu dɔktɔ.
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