"Mi bak don numb bak..." Yu de fil dis we wen yu grap afta yu sidon fo chia ol de, weda na wok o du haus wok? Dis pen ɛn pen we kin kɔmɔt na di ɔda pat na di bɔdi na sɔntin we bɔku pipul dɛn kin gɛt. Sɔmtɛm dis pen kin kam wit wan tingling senseshɔn wae de go dɔŋ di leg dɛm, ɔr de fil se di leg dɛm de go numb. So tide, lɛ wi tɔk bɔt dis bak pen , ɛn sɔm pan di simpul ɛn bɛst ɛgzampul dɛn we yu kin du na os fɔ am.
Wetin mek bɔku pan wi kin gɛt dis bak-ak?
Bɔku rizin dɛn kin de fɔ dis. Lɛ wi luk di men wan dɛn.
- Mɔsul dɛn we de strɛch: If yu es ebi ebi tin di rayt we ɔ yu twist wantɛm wantɛm, dat kin pwɛl di mɔsul dɛn ɛn di ligamɛnt dɛn na yu bak. Dis na di tin we kin mek pɔsin gɛt dis sik.
- Poor Posture : We yu sidɔm na di sem pozishɔn ɔl di de, mɔ we yu hunch ɔva ɛn hunch ova, de put prɛshɔn we nɔ nid pan di spayna. As tɛm de go, dis kin mek pɔsin fil pen.
- We wi de ol: As wi de ol, di katilej bitwin wi vεrbra dεm (intavεrbral disk dεm) de west. dis kin mek yu fil pen as di vεrbral dεm de rכb pan dεn wan dεm.
Fɔ tɔk am simpul wan, tu kayn bak pen de. Wan pan dɛn na akyu pen. Dis na pen we kin kam wantɛm wantɛm ɛn go afta sɔm dez ɔr wik. Di ɔda wan na pen we nɔ de dɔn . Dis na pen wae kin teik pas 12 wik, ɔr tri mɔnt, insay wan row. Dɛn tu tin ya kin apin bikɔs ɔf di sem tin dɛn we wi bin dɔn tɔk bɔt ɔp.
Aw ɛksesaiz kin ridyus bak pen?
Imajin se yu gɛt natura kɔs rawnd yu bak. Yu bɛlɛ mɔsul dɛn , yu hip fleksɔ, ɛn glut na dis natura kɔs. We dɛn mɔsul dɛn ya strɔng, dɛn kin sɔpɔt yu bak fayn fayn wan. Dɔn yu bak nɔ nid fɔ bia di wet yu wan we yu tinap, waka, ɔ sidɔm.
Ɛksesaiz tan lɛk mɛrɛsin fɔ bak pen ɛn shild we de mek i nɔ kam bak.
Strɔng mɔsul dɛn kin ɛp fɔ kɔrɛkt di we aw yu de tinap. Dɔn bak, ɛksesaiz fɔ strɛch kin mek di mɔsul dɛn ebul fɔ chenj ɛn i kin mek i izi fɔ muv yu bak. Dis na di rizin we mek dɔktɔ ɛn fisiotɛrapist dɛn kin se yu fɔ du ɛksɛsayz fɔ mek yu gɛt bak pen.
Sɔm simpul ɛgzampul dɛn we yu kin du na os
DisBifo yu bigin fɔ du ɛksɛsayz , mɛmba se yu fɔ du dɛn ɛksesaiz ya we yu nɔ go fil pen . If yu fil ɛni shap pen ɔ jolt we yu de du ɛni ɛksesaiz, stɔp wantɛm wantɛm. Okay, so lɛ wi si wetin na dɛn ɛgzampul ya.
| Ɛksasayz | Di men tin we dɛn want fɔ du | Aw fɔ du am |
|---|---|---|
| Stretch frɔm Knee-to-Chɛst (Bring ni to chɛst) | Stret ɛn rilaks di mɔsul dɛn na di ɔda pat na di bɔdi. | |
| Lɔwa Bak Rotashɔn Stretch (Spinal rotation eksasaiz) . | Rilaks di bak mכsul dεm εn fכ mek di spayna fכ fleksibul bכku. |
|
| Glute Brij dɛn we dɛn kin yuz (Bɔtɔk lift ɛksɛsayz) | strכng di bכtכk dεm εn di bכdi mכsul dεm εn inkrεs di sכpכt fכ di spayna. |
|
| Kat-Kaw Stretch (Kat-kaw pozishɔn) | I de rilaks di bak mɔsul dɛm, i de ridyus di prɛshɔn pan di spayna, ɛn i de mek i ebul fɔ chenj mɔ. |
|
| Stretch we yu de sidɔm we yu de rɔn (Sidɔm ɛn rɔta yu spayna) | Fɔ ridyus di bak stiffness pan di wan dɛn we de wok sidɔm. |
|
Tink bɔt dɛn tin ya we yu de du ɛksɛsayz
Di gol fɔ dɛn ɛgzampul ya na fɔ ridyus yu pen, nɔto fɔ mek yu fil mɔ. So una rili tek tɛm wit dɛn tin ya.
- Lisin to di pen: If yu fil shap pen, yu de fil pen, ɔ yu de fil pen dɔŋ yu leg dɛn we yu de du ɛksɛsayz, stɔp wantɛm wantɛm . Nɔ fos yusɛf fɔ du am.
- Start smɔl: Nɔ tray fɔ du bɔku tin wan tɛm. Start smɔl ɛn inkrisayz di frɛkuɛns de to de.
- Yu fɔ tink bɔt aw yu de tinap: If yu de es ebi ebi tin dɛn, es am wit yu ni dɛn we yu bɛn , ɛn nɔ bɛn yu bak. Kip yu bak stret we yu sidɔm. Yuz pilo fɔ sɔpɔt yu bak na yu chia.
- Ɔda we dɛn: Apat frɔm ɛksesaiz, fɔ kɔntrol yu bɔdi wet ɛn fɔ avɔyd fɔ smok rili impɔtant bak fɔ mek yu gɛt wɛlbɔdi bak.
Di tin we impɔtant pas ɔl: If yu bak pen bad bad wan, nɔ impɔtant wit dɛn ɛgzampul ya, yu fil lɛk se yu leg dɛn de go swɛ, ɔ yu gɛt prɔblɛm fɔ kɔntrol yu bɔdi/urine, go to yu dɔktɔ wantɛm wantɛm . I kin bi sayn fɔ wan ɔndalayn mɛdikal kɔndishɔn.
Mɛsej we dɛn kin kɛr go na os
- Bak pen kin rili kɔmɔn, bɔt dɛn kin ebul fɔ kɔntrol am.
- Fɔ mek di mɔsul dɛn na yu bɛlɛ, yu hip, ɛn yu bɔdi strɔng na di bɛst tin fɔ protɛkt yu bak.
- We yu bigin fɔ du ɛksɛsayz, bigin smɔl ɛn du smɔl ɛvride. Kɔnsistɛns na di tin we impɔtant pas ɔl.
- If yu fil pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Lisin to yu bɔdi.
- If di mɛrɛsin dɛn we yu kin yuz na os nɔ kin mek yu fil pen ɔ if yu gɛt siriɔs sik, mek shɔ se yu go to yu dɔktɔ fɔ advays.
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