Yu kin grap wantɛm wantɛm ɛn ol yu bak wit ‘chiris’? Ɔ i nɔ kin izi fɔ yu fɔ stret yu bak ɛn put am na sayd we yu grap na mɔnin? Bak pen na wan sik we de mɔna bɔku pipul dɛn na wi kɔntri, we de mek i nɔ izi fɔ dɛn sote dɛn nɔ kin ivin ebul fɔ du wetin dɛn de du ɛvride. So tide, lɛ wi tɔk bɔt aw fɔ dil wit dis sɔdɛn bad bad bak pen (Acute Low Back Pain), ɛn wetin wi kin du fɔ wɛl frɔm am kwik kwik wan.
Di tin we impɔtant pas ɔl fɔ ɔndastand fɔs
di men sikrit fכ mek wi gεt bak pen kwik kwik wan na fכ mεnten di nεchכral kכv (holo כ lordosis) fכ wi spayna. We yu sɔpɔt dis smɔl kɔv we de dɔŋ na yu spayna, yu kin wɛl kwik kwik wan.
Bɔt if di pen de bɔku we yu de du dɛn tin ya, ɔ if yu fil se di pen de go dɔŋ yu leg, stɔp fɔ du dɛn wantɛm wantɛm. If dat apin, mek shɔ se yu go to yu dɔktɔ fɔ advays.
If yu fala dɛn instrɔkshɔn ya fɔ lɛk 10 to 20 dez frɔm di de we yu bak pen bigin, dat go mek yu gɛt bɔku rilif.
Tek tɛm wit dɛn tin ya we yu sidɔm.
Wi kin spɛn bɔku pan wi de fɔ sidɔm, so fɔ sidɔm fayn rili impɔtant we yu gɛt bak pen.
- Ridyus di tɛm we yu de spɛn fɔ sidɔm as yu ebul. Nɔ sidɔm fɔ lɔng tɛm. Grap ɛn waka rawnd ɛvri 10-15 minit.
- We yu sidɔm, sɔpɔt di kɔba ɔnda yu bak we de dɔŋ. Yu kin du dis bay we yu rol tawɛl ɔ put smɔl pilo.
- Yu hip ɛn ni fɔ de na 90 digri angle. If nid de, put fut rɛst ɔnda yu. Nɔ krɔs yu leg, kip yu fut flat na grɔn.
- Nɔ sidɔm na chia dɛn we saf ɛn we slo lɛk sofa. Dɛn nɔ de sɔpɔt yu spayna ɛn dɛn kin tɛnd fɔ hunch ova. Yuz wan strɔng chia we de mek yu bak stret ɛn we gɛt say fɔ mek yu an .
- If yu de na ɔfis, ajɔst di ayt fɔ yu chia ɛn tebul fɔ mek yu ayt fayn. We yu de wok, kip yu bak stret, rɛst yu ɛlb dɛn na di tebul ɔ chia an, ɛn mek yu sholda dɛn rilaks.
- If yu de na pivot chia, nɔ rich fɔ sɔntin bay we yu de tɔn yu hip. Tɔn yu wan ol bɔdi na da say de.
- We yu grap frɔm we yu sidɔm, tinap fɔs bay we yu tinap stret, ɛn es yu an fɔ go bifo frɔm di chia. Nɔ bɛn fɔ go bifo na yu wes. Bɛnd bak smɔl as yu tinap fɔ mek yu bak strɛch smɔl.
Aw fɔ sidɔm kɔrɛkt wan we yu nɔ gɛt bak sɔpɔt
Sidɔm na chia ɛn bɛn fɔ go bifo ɔltogɛda. Dɔn, stret yu bak as yu ebul, ɛn mek di kɔba na yu bak rich di maksimal. Hol fɔ sɔm sɛkɔn, dɔn rilaks di pozishɔn smɔl (lɛk 10 digri). Dat na di bɛst pozishɔn fɔ yu bak.
Aw fɔ protɛkt yu bak we yu de drayv
Ivin we yu de drayv, bɔku prɛshɔn de na di bak.
- As wi bin dɔn tɔk, we yu sidɔm, kip wan lumbar rol ɔ rol tawɛl fɔ sɔpɔt di kɔba ɔnda yu bak.
- Yu ni dɛn fɔ de na di sem lɛvul wit yu hip ɔ smɔl ɔp am .
- Sidɔm wit di sit nia di stiarin ɛn na pozishɔn we go sɔpɔt di kɔba we yu bak de kɔba. Kip di sit fa fawe we go mek yu ebul fɔ bɛn yu ni dɛn ɛn izi fɔ rich di pedal dɛn.
Tink tu tɛm bifo yu es wet.
Di men tin we kin mek yu gɛt bak pen na we yu de es yu wet di rayt we, so yu nid fɔ tek tɛm bad bad wan bɔt dis.
| Wetin fɔ du (di rayt we) . | Wetin nɔ fɔ du (rɔng we) . |
|---|---|
| Nɔ es di tin ɔp as yu ebul. If yu du dat, nɔ es ɛnitin we ebi pas 15 kg (30 lbs). | Fɔ es ebi ebi tin dɛn ɔp pas di wes lɛvɛl. |
| We yu de pik sɔntin na grɔn, kip yu bak stret ɛn bɛn yu ni ɛn hip as yu de put yusɛf dɔŋ. | Lift tin dɛn bay we yu bɛn fɔ go bifo na yu wes we yu de kip yu ni dɛn stret. |
| Go nia di tin we yu de es ɔp as yu ebul, kip yu leg dɛn apat smɔl, ɛn kip yu fut dɛn tranga wan na grɔn. | Fɔ es di tin ɔp lɛk se dɛn trowe am wantɛm wantɛm. |
| Tayt yu bɛlɛ mɔsul dɛn ɛn es di wet yuz di pawa we yu leg dɛn gɛt . Stret yu ni dɛn di sem tɛm. | Fɔ tɔn yu bɔdi we yu de es di tin. (Tɔn yu bɔdi fɔs, dɔn es di tin ɔp). |
| Hol di tin we yu es ɔp nia yu bɔdi. Kip yu ɛlb dɛn bɛn. | Fɔ ol tin dɛn wit yu an dɛn we yu stret ɛn fa frɔm di bɔdi. |
Aw fɔ mek yu bak fil fayn we yu de slip?
If yu slip na di rɔng pozishɔn, yu bak pen kin wɔs we yu wek na mɔnin.
- Yuz matres we strɔng ɛn we nɔ de sink . If nid de, put wan bod ɔnda di matres. Ɔ yu kin slip na grɔn fɔ sɔm tɛm.
- Bɔt if yu yus fɔ slip pan matres we saf, we yu chenj wantɛm wantɛm to matres we strɔng, dat kin mek yu fil pen. So pik wetin go mek yu fil fayn pas ɔl.
- Yu kin sɔpɔt yu spayna bak we yu de slip. If yu slip wit tawɛl we dɛn dɔn rol rawnd yu wes, dat kin mek yu fil fri.
- Slip na yu sayd wit yu ni dɛn we bɛn smɔl . Yu kin put pilo bitwin yu ni dɛn bak.
- If yu slip na yu bak, put pilo dɛn ɔnda yu ni dɛn. Dɔn bak, put smɔl pilo ɔ tawɛl we dɛn dɔn rol ɔnda di kɔba we yu bak de kɔba.
- Nɔ slip pan yu bɛlɛ as yu ebul.
- We yu de kɔmɔt na bed, fɔs tɔn to di sayd, bɛn ɔl tu yu ni dɛn, ɛn es yu tu leg dɛn kɔmɔt na di bed. Dɔn, yuz yu tu an fɔ ol di bed, es yu bɔdi ɔp ɛn sidɔm. Nɔ bɛn fɔ go bifo na yu wes.
Sɔm ɔda impɔtant advays dɛn
- We yu tinap: Nɔ tinap na di sem pozishɔn fɔ lɔng tɛm. If i pɔsibul, kip wan leg pan stɔl. Swich yu leg ɛvri sɔm minit. If yu de wok na kichin, opin di kɔba ɔnda di sink ɛn put wan leg insay.
- We yu de kɔf ɔ sniz: If i pɔsibul, tinap ɛn bɛn yu bak smɔl. dis go mek yu spayna kכv bכku εn i go mek yu bak protεkt.
- We yu de pik sɔntin frɔm ɔp: Klaym ɔp pan chia ɔ bɛnch ɛn es yu an fɔ di tin we yu want fɔ pik. Hol di tin wit yu tu an.
Tray fɔ put dɛn advays ya insay di tin dɛn we yu kin du ɛvride. Dɛn abit ya nɔ go jɔs ɛp yu fɔ kɔntrol yu bak pen, bɔt dɛn go ɛp yu bak fɔ mek yu nɔ gɛt bak prɔblɛm dɛn tumara bambay.
Mɛsej we dɛn kin kɛr go na os
- di ki fכ mek yu bכn kwik kwik wan frכm bak pen na fכ mεnten di nεchכral kכv (lordosis) fכ di spayna.Gi dis sɔpɔt we yu sidɔm ɔ slip.
- Nɔ ɛva bɛn na yu wes we yu de es lod. Ɔltɛm, bɛn yu ni dɛn ɛn es ɔp wit di pawa we yu leg dɛn gɛt.
- Nɔ de na di sem pozishɔn fɔ lɔng tɛm. If yu sidɔm ɔ tinap, tek shɔt briŋ ɛvri 15-20 minit ɛn chenj yu pozishɔn.
- Bifo yu yuz sofa dɛn we de sag ɛn matres dɛn we saf, pik chia ɛn matres dɛn we strɔng smɔl we go mek yu sɔpɔt yu bak.
- If di pen go bɔku ɔ travul go dɔŋ yu leg dɛn we yu de fala dɛn instrɔkshɔn ya, go to yu dɔktɔ wantɛm wantɛm.
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