Bak pen ɛn diskɔmfɔt we uman gɛt bɛlɛ kin rili kɔmɔn, nɔto so? As yu bɛlɛ de gro, yu balans de chenj. So na nɔmal tin fɔ fil lɛk se yu de fɔdɔm bifo. Bɔt rili simpul we dɛn de fɔ ridyus dɛn diskɔmfɔt ya to bɔku bɔku wan. Tide, lɛ wi tɔk bɔt di kɔrɛkt we aw yu de tinap we go ɛp yu fɔ fil fayn ɛn nɔ gɛt bak pen insay dis tɛm. Fɔ tɔk am simpul wan, di we aw wi de tinap na di we aw wi de ol wi bɔdi we wi tinap, we wi sidɔm, we wi de waka, ɔ we wi de slip.
Aw fɔ tinap kɔrɛkt wan we yu gɛt bɛlɛ?
We yu tinap, i impɔtant fɔ mek yu bak flat as yu ebul. Bɔrku pipul dɛn nɔr no se dɛn kin arch dɛn bak as dɛn bɛlɛ de gro, we kin mek dɛn bak pen mɔ ɛn mɔ.
Imajin se wan stret layn de frɔm yu ed to yu fut. Tray fɔ mek yu bɔdi kɔntinyu fɔ de nia da layn de.
- Kip yu ed stret: Kip yu chin tuck in ɛn yu ed stret we yu nɔ go muf go bifo, bak, ɔ sayd to sayd. Di bɔt ɔf yu yes fɔ de in layn wit di midul pat na yu sholda.
- Sholda: Kip yu sholda bak ɛn yu chɛst fɔ go bifo. Nɔ slouch yu.
- Ni: Kip yu ni dɛn stret, bɔt nɔ lɔk dɛn. Kip dɛn rilaks.
- Bɛlɛ ɛn bɔdi: We yu de pul yu bɛlɛ insay ɛn ɔp as yu ebul, kip yu bɔdi tuck in. Nɔ bɛn yu hip fɔ go bifo ɔ bak.
- Fut: Balans yu wet pan yu tu fut, ɛn kip yu tu fut dɛn pɔynt na di sem say. Fɔ mek yu nɔ gɛt bɔku prɛshɔn na yu bak, wɛr sus we gɛt lɔw il we go sɔpɔt yu fut dɛn fayn fayn wan. Flat sus sɛf nɔ fayn.
- Di tin we impɔtant pas ɔl: Nɔ tinap na di sem pozishɔn fɔ lɔng tɛm. Chenj pozishɔn dɛn ɛvride.
Tek tɛm wit dɛn tin ya we yu sidɔm.
We yu gɛt bɛlɛ, mɔ if yu de wok na ɔfis, yu fɔ sidɔm fɔ lɔng tɛm. If yu sidɔm di rayt we, dat kin mek yu bak pen mɔ ɛn mɔ . So yus fɔ sidɔm dis we.
fכ sidon kכrekt nכto nכmכ i kin gεt fayn ifekt pan di spayna, bכt i kin gεt di bכdi we de gi di pikin.
| Wetin fɔ du | Wetin nɔ fɔ du |
|---|---|
| Sidɔm wit yu bak stret ɛn yu sholda dɛn bak. Go te yu bɔdi tɔch di ed pat pan di chia. | Nɔ sidɔm slow ɔ ledɔm bifo. |
| Put smɔl pilo ɔ tawɛl we dɛn dɔn rol ɔnda di kɔba we yu bak de kɔba. | Nɔ de krɔs-lɛg fɔ tu lɔng. |
| Kip yu hip ɛn ni dɛn na 90 digri angle. If nid de, put smɔl stɔl (fut rɛst) ɔnda yu leg dɛn. | Nɔ de na di sem pozishɔn fɔ pas 30 minit. Get grap ɛn waka rawnd ɛvride. |
| Distribyut yu bɔdi wet ivin pan ɔl tu di hip dɛn. | We yu de grap na chia, nɔ bɛn fɔ go bifo na yu wes. Stand op wit yu leg dɛn stret. |
Aw fɔ sidɔm na ɔfis chia
Ajɔst di ayt fɔ yu chia ɛn wok steshɔn so dat yu go ebul fɔ sidɔm stret ɛn nia di tebul. Rɛst yu ɛlbo ɛn an dɛn na di chia in an ɔ na di tebul, ɛn mek yu sholda dɛn rilaks. If yu de na swivel chia, tɔn yu wan ol bɔdi we yu nɔ tɔn yu hip.
Dɛn tin ya na sɔntin we yu fɔ du if yu de drayv motoka!
Fɔ drayv we yu gɛt bɛlɛ kin tranga smɔl, bɔt if yu tink bɔt sef , yu kin du am ɛn nɔ wɔri.
- Put di sit bɛlt kɔrɛkt wan: Dis na di tin we impɔtant pas ɔl. Nɔ ɛva put di lap bɛlt na di sit bɛlt akɔdin to yu bɛlɛ. Ɔltɛm put am ɔnda yu bɛlɛ , oba yu hipbon, ɛn akɔdin to yu shɔl. Put di sholda bɛlt bitwin yu bɔdi.
- Distans bitwin yu ɛn di stiarin: Ɛnitɛm we i pɔsibul, tray fɔ kip at le 10 inch distans bitwin yu bɛlɛ ɛn di stiarin. Fɔ du dis, muf di sit bak. Dɔn bak, es di stiarin to yu chɛst ɛn fa frɔm yu bɛlɛ.
- Di we aw pɔsin de tinap : .Jɔs lɛk we yu sidɔm, put smɔl pilo ɔnda di kɔba we yu bak de kɔba. Ajɔst di sit so dat yu ni dɛn go de na yu hip ɔ ay smɔl pas yu hip.
- Las mɔnt: Insay di las mɔnt we yu gɛt bɛlɛ, yu bɛlɛ go rili nia di stiarin, so if i pɔsibul, rayd na di pasenja sit instead fɔ drayv.
- Airbag: If yu motoka gɛt airbag, mek shɔ se yu wɛr yu sit bɛlt. I rili impɔtant fɔ de at le 10 inch fa frɔm di say we dɛn de yuz di aybag.
If yu es ebi ebi tin, na dis we nɔmɔ yu fɔ du am.
Yu fɔ mek yu nɔ ebul fɔ es di tin dɛn we yu gɛt bɛlɛ. If nid de, nɔ shem fɔ aks fɔ ɛp fɔs. If yu rili nid fɔ es sɔntin yu wan, fala dɛn step ya.
1. Bɛn na yu ni, nɔto yu bak: We yu de pik sɔntin na grɔn, nɔ ɛva bɛn fɔ go bifo na yu bak. Bifo dat, kip yu bak stret ɛn bɛn yu ni dɛn we yu de put yusɛf dɔŋ.
2. Gɛt stebul: Tinap nia di tin we yu go es, wit yu leg dɛn apat smɔl.
3. Lift wit yu leg: Bres yu bɛlɛ mɔsul dɛm ɛn yuz di trɛnk we yu leg gɛt fɔ es di wet. Nɔ es am ɔl wan tɛm. Stand stret.
4. Hol di tin klos to yu bodi: Hol di tin klos to yu bodi, bend yu elbow.
5. We yu de put di wet na grɔn: Di sem we aw yu de es di wet, kip yu bak stret, bɛn yu ni dɛn, ɛn put di wet dɔŋ na grɔn.
Wetin na di bεst slip posishכn dεm we uman bεlε?
Fɔ slip fayn na nɛt we yu gɛt bɛlɛ kin bi bad bad drim, bɔt if yu pe atɛnshɔn to di we aw yu de slip, i kin rili bɛnifit yu ɛn yu pikin.
Wetin mek i nɔ fayn fɔ slip na yu bak?
If yu slip pan yu bak insay di tɔd tri mɔnt de put ɛkstra strɛs pan yu at. dis na biכs di pikin in wet kin kכmprεs di infεriכr vena cava, we na wan big bכdi we de kכri bכdi frכm yu lכw bכdi to yu at. dis kin mek di bכdi we de rich na di plasεnta dכn. If yu slip dis kayn we, i kin mek yu gɛt bak pen bak.
Di bɛst pozishɔn fɔ slip
Dɔktɔ dɛn se uman dɛn we gɛt bɛlɛ fɔ slip na dɛn lɛft say , mɔ we di las stej dɛn de.
Dis na bikɔs yu liva de na di rayt say na yu bɔdi. So, we yu tɔn to yu lɛft say, dat de mek yu uterus nɔ de prɛs yu liva. Dɔn bak, dis pozishɔn de mek yu pikin, yu uterus, ɛn kidni dɛn gɛt di bɛst blɔd.
Mɔ advays dɛn fɔ mek yu slip fayn na nɛt:
- Yuz pilo: Kip wan pilo ɔnda yu ed. Dɔn bak, kip wan pilo bitwin yu ni dɛn.Dis kin mek yu hip ɛn bak gɛt gud rilif. Yuz pilo fɔ fɛn pozishɔn we go fayn fɔ yu.
- Aw fɔ kɔmɔt na bed: We yu de kɔmɔt na bed, nɔ fɔ grap wan tɛm. Fɔs, tɔn to wan say. Dɔn, bɛn ɔl tu yu ni dɛn ɛn put yu tu fut dɛn na di sayd we di bed de. Naw, yuz yu tu an fɔ sɔpɔt di bed, tinap smɔl smɔl.
- Matres: Yuz matres we strɔng smɔl we nɔ de bounce tumɔs.
Fɔ kia fɔ dɛn pozishɔn ya kin at smɔl fɔs. Bɔt as yu de yus to am, yu go si se yu bak pen ɛn ɔda tin dɛn we yu nɔ go fil nɔ go izi fɔ yu, ɛn i go ɛp yu fɔ spɛn dis fayn tɛm fayn fayn wan. If i nɔ izi fɔ yu fɔ bia wit dɛn pen ya, nɔ shem fɔ go to yu dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- biכs fכ di chenj dεm na di bכdi bεlε we uman bεlε, fכ mεnten di kכrekt posishכn implεnt fכ ridyus bak pen.
- Ɔltɛm, bɛn yu ni dɛn ɛn kip yu bak stret we yu tinap, sidɔm, ɛn es wet.
- Di pozishɔn we yu go slip fayn ɛn we sef pas ɔl na fɔ slip na yu lɛft say wit pilo bitwin yu ni dɛn .
- If yu de drayv motoka, wɛr di lap bɛlt na di sit bɛlt we de dɔŋ di bɛlɛ ɔltɛm .
- Chenj yu pozishɔn we yu nɔ fil fayn. Nɔ de na di sem pozishɔn fɔ lɔng tɛm.
- If yu gɛt pen we yu nɔ go ebul fɔ bia ɔ yu gɛt ɛni prɔblɛm, duya go to yu dɔktɔ .
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