Bak pen we kin kam wit ‘tuck’ sawnd we yu bɛn fɔ pik smɔl tin na os... ɔ fil lɛk se yu bak dɔn frɔz we yu wek na mɔnin... Yu sabi dɛn tin ya bak? Bɔrku pipul kin tink se bak pen na tin wae kin kam wae pɔrsin de ol ɛn nɔr kin ebul fɔ avɔyd am. Bɔt fɔ tru, bɔku tin dɛn de we wi kin du fɔ kɔntrol am. Di tin we kin mek wi gɛt bɔku pan wi bak prɔblɛm na di rɔng abit dɛn we wi kin du we wi nɔ no, we wi nɔ kin du ɛksɛsayz, ɛn we kin pwɛl wi bak as tɛm de go. Lɛ wi si wetin na dɛn bad abit ya we de pwɛl wi bak, ɛn aw fɔ avɔyd dɛn ɛn mek wi gɛt wɛlbɔdi bak.
Habit #1: Go bi di "hiro" na di wikɛnd
Bɔku tɛm, bak pen kin apin afta yu dɔn sidɔm na ɔfis chia ɔl di wik ɛn wantɛm wantɛm yu kin gɛt fɔ du bɔku wok na di wikɛnd. Tink bɔt am, bɔku tɛm kin de we yu kin go ple kriket wit yu padi dɛn na di wikɛnd, yu kin bigin fɔ klin di garaj na os, ɔ go dig di grɔn na di gadin ɛn plant sɔm plant dɛn, ɛn wantɛm wantɛm yu kin gɛt injuri na yu bak.
Dɛn kɔl dis ‘Wikɛnd Wɔriɔ’ sindrom. I min se yu nɔ de ɛksesaiz yu bɔdi fayv dez insay di wik, dɔn yu kin tray tranga wan wantɛm wantɛm na di wikɛnd. I tan lɛk se yu de tray fɔ bi atlet we yu nɔ gɛt ɛni trenin. Di tin we kin apin na dat yu bak kin pwɛl.
Aw dɛn go ebul fɔ mek dis nɔ apin?
Di bɛst sɔlv fɔ bak pen na fɔ du ɛksɛsayz ɔltɛm . i impɔtant mɔ fɔ mek di kɔr mɔsul dɛn strɔng, we na di mɔsul dɛn we de rawnd wi bɛlɛ ɛn bak. di oblik dεm we de na di tu say dεm na di bכdi, rili imכtant fכ mek di bak stebul.
Wan simpul advays: Yuz ɛksɛsayz bɔl we yu kin blo. Jɔs lɛk we yu de du ɛksɛsayz, if yu sidɔm pan am instead fɔ sidɔm na chia, dat go ɛp yu bɛlɛ mɔsul dɛn fɔ wok fayn ɛn mek dɛn strɔng.
Abit #2: Na di big mistek we wi kin mek we wi de es wet
Di men rizin fɔ bak pen na fɔ es wet di rɔng we. Dis na mistek we na lɛk wi ɔl kin mek. If wi yus fɔ es di wet kɔrɛkt wan, 90% pan di bak prɔblɛm dɛn kin avɔyd.
If yu ɛnjɔy yu abs we yu de es ɔp, dat de gi yu gud sɔpɔt fɔ yu bak. Lɛ wi tek wan luk na di tebul we de dɔŋ fɔ si wetin yu fɔ du ɛn wetin yu nɔ fɔ du we yu de es wet.
| Do's | Nɔto fɔ du dat |
|---|---|
| Bɛn yu ni , kip yu bak stret, ɛn put yusɛf dɔŋ na grɔn lɛk se yu sidɔm. | Nɔ bɛn fɔ go bifo na yu wes. Nɔ rawnd yu bak. |
| Kip di tin we yu de es ɔp nia yu bɔdi as yu ebul. | Nɔ es di lod fa frɔm yu bɔdi. Dis go mek yu bak strɛs mɔ ɛn mɔ. |
| Tɔn yu fut to di tin we dɛn de es, ɛn fes am. Turn wit yu fut as yu de ton. | Nɔ twist, twist, ɔ tɔn wantɛm wantɛm we yu de es lod. |
| Nɔ ɛva es ɛnitin we ebi pas 20% pan yu bɔdi wet nɔmɔ. Aks fɔ ɛp. | Nɔ ol di wet ɔp yu armpit ɔ dɔŋ yu ni. |
Abit #3: Tin dɛn we yu nɔ gɛt maynd yu de du na ɛvride layf
Ivin simpul, mundane wok dɛn lɛk fɔ pul di dɔti ɔ was di dish dɛn kin mek yu bak strɛs. Jɔs tink bɔt dat, we yu bɛn fɔ pik pen ɔ pepa we dɔn drɔp, dat kin mek yu bak pen.
Di rizin fɔ dis na bikɔs we wi de du simpul wok dɛn lɛk dis, wi maynd de ɔdasay. Wi nɔ de pe atɛnshɔn to wetin wi de du. Di mɔsul dɛn na wi bɔdi nɔ rɛdi fɔ am. We di de dɔn, we wi kin fil taya pan wi bɔdi ɛn maynd, dɛn kayn aksidɛnt ya kin apin mɔ.
Wetin yu de du bɔt dis?
Di bɛst sɔlv fɔ dis na fɔ yus fɔ kip yu kɔr mɔsul dɛn aktif ɔltɛm.
Fɔ tɔk am simpul wan, tayt yu bɛlɛ mɔsul dɛn bay we yu pul yu nɛv to yu bak, lɛk se yu wɛr tayt kɔs rawnd yu bɛlɛ. If yu praktis dis ɔl di de, mɔ we yu de es ɔ bɛn, i go gi yu spayna gud trɛnk ɛn protɛkshɔn.
Abit #4 ɛn #5: Di denja dɛn we pɔsin kin gɛt we i sidɔm
Insai ofis, fo moto, fo front of TV fo haus... wi de spend most of wi de sidon. Bɔt yu bak nɔ lɛk am atɔl. Lɛ wi si wetin mek.
bitwin di vεrbra dεm na wi spayna, pat dεm de we dεn kכl disk dεm. Dɛn tin ya tan lɛk kusɛn dɛn we tan lɛk spɔnj. Dɛn tin ya kin absɔb di prɛshɔn we kin kam na wi spayna we wi de muv. Bɔt dɛn disk dɛn ya nɔ gɛt gud blɔd saplai. Dɛn disk ya kin gɛt di it we dɛn nid we wi de waka ɛn muf. We wi sidɔm, di prɛshɔn we de pan dɛn disk dɛn ya kin go ɔp ɛn di wata we de gi wi tin fɔ it we de insay dɛn kin dɔn. Dis kin mek di disk dɛn wik ɛn i kin mek dɛn gɛt prɔblɛm wit dɛn bak .
Mɛmba se we yu sidɔm, dat kin mek yu gɛt mɔ prɛshɔn na yu bak pas fɔ tinap ɔ ledɔm. Di tin we bad pas ɔl na fɔ sidɔm ɛn ledɔm bifo. Dis kin mek di disk we de na yu bak slip na wan say ɛn brok.
Aw yu go ridyus di bad tin we kin apin we yu sidɔm?
- Grap ɛn waka rawnd ɛvri 20 minit. If yu nɔ de drayv, du dis ɔltɛm. Sɛt wan mɛsej fɔ mɛmba yu na yu fon. Grap fɔ drink wan glas wata. Grap ɛn tɔk we yu ansa di fon.
- If yu de rid buk ɔ nyuspepa, rid na yu yay lɛvɛl instead fɔ ledɔm pan tebul. Kip yu bak stret ɔltɛm.
- Yuz chia we de sɔpɔt yu bak fayn fayn wan. Ajɔst di ayt fɔ di chia so dat yu go ebul fɔ put yu tu fut dɛn na grɔn . If di chia nɔ de sɔpɔt yu bak, yuz smɔl pilo ɔ tawɛl we dɛn dɔn rol fɔ prɔp yusɛf.
- Nɔ sidɔm wit yu walet na yu bak pɔkit. I de mek yu spayna strɛs.
Tu simpul ɛgzampul dɛn fɔ mek yu spayna stret
1. Get pan ɔl 4 fut. Ekstend yu lɛft an stret fɔ go bifo ɛn yu rayt leg stret bak. Tayt yu bɛlɛ mɔsul dɛn ɛn balans yu bɔdi. Hol fɔ 5-10 sɛkɔn, dɔn go bak na di say we yu bigin. Naw, chenj yu an ɛn yu leg. Ripit 3-5 tɛm pan ɛni say.
2. Siddon wit yu bak stret. Rilaks yu sholda dɛn. Naw, swɛt yu sholda blad dɛn togɛda. Kip yu an dɛn rilaks na yu sayd dɛn. Hol fɔ 3-5 sɛkɔn ɛn afta dat, rilaks. Ripit am 10-20 tɛm.
Ustɛm fɔ go to dɔktɔ fɔ advays fɔ bak pen
Bɔku tɛm, bɔku pan di bak pen go stɔp afta yu tek wan mɛrɛsin fɔ mɛn pen ɛn rɛst fɔ tu-tri dez. Bɔt sɔm tɛm dɛn de, yu go mɔs nid dɔktɔ advays.
Di tin we impɔtant pas ɔl:If yu gɛt bak pen ɛn yu nɔ ebul fɔ kɔntrol yu urine ɔ yu stɔl, na imejensi . I kin bi wan disk we gɛt hεnia we de prɛs pan wan nerv. Go na di ɔspitul imejensi rum (ETU) we de nia yu wantɛm wantɛm. Di kwik we di prɛshɔn dɔn kɔmɔt, na di mɔ yu go ebul fɔ wɛl kwik kwik wan.
- If di pen kכmכt frכm di wεst dכn, dכn di tכŋ כ insay di kכn, i go bi se na disk hεnia we kכmכt na di nεv dεm. Mek shɔ se yu go to yu dɔktɔ fɔ advays.
- If bak pen de kam bak, i kin bi sayn fɔ se di disk dɔn pwɛl. So i impɔtant fɔ go to dɔktɔ fɔ no di rayt rizin.
Mɛsej we dɛn kin kɛr go na os
- Di bɛst we fɔ mek yu nɔ gɛt bak pen na fɔ ɛksesaiz ɔltɛm. Ɛksesaiz we de mek di mɔsul dɛn we de rawnd yu bɛlɛ ɛn bak (kɔr mɔsul dɛn) strɔng mɔ.
- Yuz di rayt we aw yu de tinap ɔltɛm we yu de es wet. Bɛn yu ni dɛn, kip yu bak stret, ɛn es di wet nia yu bɔdi.
- Nɔ sidɔm na di sem pozishɔn fɔ lɔng tɛm. Grap ɛn waka rawnd ɛvri 20-30 minit, strɛch yu bɔdi.
- If yu gɛt sɔm sayn dɛm lɛk bak pen, nɔr kin ebul fɔ kɔntrol yusɛf, ɔr pen wae de shayn dɔŋ yu leg, go to dɔktɔ kwik kwik wan bikɔs i kin bi imejensi.
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