Yu de gɛt bak pen bak bikɔs yu de kam bɔn pikin? Yu bɔdi kin fil se i rili ebi? Bɔku mama dɛn kin gɛt dɛn prɔblɛm ya insay dis tɛm. Di men rizin fɔ dis na bikɔs wi nɔ de kɔntinyu fɔ tinap di rayt we we wi tinap ɛn sidɔm as wi bɔdi de chenj as di pikin de gro. we di bεlε de go bifo bikoz fכ di pikin, di sεntrכm fכ graviti na wi bכdi de chenj. So, wi nɔ no se wi kin put mɔ wet pan wi bak ɛn jɔyn dɛn. Bɔt nɔ wɔri, gud sɔlv de fɔ dis. Dat na fɔ mek yu kɔntinyu fɔ tinap di rayt we dis tɛm we yu nɔ go mek yu bak ɛn yu bɔdi nɔ fil fayn. Lɛ wi tɔk bɔt am jɔs tide.
Wetin na dis "kɔrɛkt pozishɔn"?
Fɔ tɔk am simpul wan, fɔ tinap fayn na we wi ebul fɔ put wi bɔdi di kayn we we go mek wi nɔ strɛs na wi bak, mɔsul dɛn, ɛn jɔyn dɛn we wi tinap, sidɔm, ɔ ledɔm. Dis impɔtant mɔ we uman gɛt bɛlɛ. Yu bɔdi de wok fɔ tu pipul dɛn naw. So, fɔ ridyus di strɛs we de na yu bɔdi, i fayn fɔ yu ɛn yu pikin. If yu tinap fayn, dat kin ɛp fɔ mek yu nɔ gɛt bɔku prɔblɛm dɛn lɛk bak pen, sholda pen, ɛn nɛk pen.
Yu gɛt fɔ tinap fayn fayn wan.
Wi kin spɛn bɔku pan wi de fɔ tinap. We wi de wok na kichin, we wi go na stoa, we wi de rayd bɔs, ɛn ɔda tin dɛn So i rili impɔtant fɔ no aw fɔ tinap stret we yu nɔ go put strɛs pan yu bak.
| Wetin fɔ pe atɛnshɔn to | Di kɔrɛkt we fɔ du am |
|---|---|
| Hed ɛn chin | Kip yu ed stret. Kip yu chin tucked in. Nɔ tilt yu ed fɔ go bifo, bak, ɔ to ɛni say. Yu yes fɔ de dairekt oba yu sholda. |
| Sholda ɛn chɛst | Kip yu sholda dɛn bak ɛn yu chɛst fɔ go bifo. Nɔ hunch ova. |
| Ni dɛn | Kip yu ni dɛn stret, bɔt nɔ lɔk. Kip dɛn rilaks. |
| Bɛlɛ ɛn bɔdi | Tayt yu bɛlɛ mɔsul dɛn as yu ebul, pul dɛn insay ɛn ɔp. Tray fɔ kip yu bɔdi tucked in. |
| Fut ɛn sus | Kip yu fut dɛn we de sho di sem say, ɛn mek yu wet sheb di sem we na yu tu fut dɛn. Nɔ wɛr ay il. Dɔn bak, sandal we flat kɔmplit wan nɔ fayn fɔ dis tɛm pan di ia. Pik sus dɛn we gɛt smɔl il we go mek yu fut dɛn fil fayn. |
| If yu tinap fɔ lɔng tɛm | Nɔ tinap na di sem pozishɔn fɔ tu lɔng. Imajin se yu de kuk na di kichin. Opin di kɔba domɔt ɔnda di sink ɛn put wan leg tru am. Swich yu leg ɛvri 10-15 minit. Dis go ɛp yu bak bɔku bɔku wan. Ɔ put wan leg pan smɔl stɔl. |
Na wan rili fayn we fɔ sidɔm.
Wi kin sidɔm ɔltɛm bikɔs wi kin taya izi wan we wi gɛt bɛlɛ. Bɔt if yu sidɔm di rayt we, dat kin mek yu bak pen mɔ ɛn mɔ.
Di tin we impɔtant pas ɔl na fɔ kip yu bak stret ɛn yu sholda dɛn bak we yu sidɔm na chia. Sidɔm bak te yu bɔdi tɔch di ed pat pan di chia.
- Gi yu bak sɔm rilif: Put smɔl pilo ɔ rol tawɛl ɔnda yu bak we de dɔŋ fɔ mek yu gɛt rilif na di ol na yu bak. dis dεn kכl am ‘lumbar sכpכt’.
- Ajɔst di ayt fɔ yu chia: Ajɔst di ayt fɔ yu chia so dat yu hip ɛn ni dɛn go de na 90 digri. If yu fut nɔ tɔch di flɔ, put fut rɛst ɔnda yu fut.
- Aw fɔ put yu leg dɛn: Nɔ krɔs yu leg dɛn. Sidɔm wit yu tu fut dɛn we flat na grɔn.
- Nɔ de na di sem pozishɔn: Nɔ sidɔm na di sem pozishɔn fɔ pas 30 minit . Grap ɛn waka rawnd smɔl, ɔ chenj pozishɔn.
- Aw fɔ grap: We yu de grap na chia, fɔs kam bifo di chia, dɔn tinap stret, ɛn nɔ ledɔm bifo.
If yu de wok na ɔfis, ajɔst yu chia ɛn tebul fɔ mek i fayn fɔ yu. If yu de na swivel chia, tɔn yu wan ol bɔdi, nɔto jɔs yu hip.
If yu de draiv motoka... sidon laik dis.
If yu de drayv motoka we yu gɛt bɛlɛ, yu fɔ tink tumɔs bɔt sef. Yu fɔ tek tɛm bak we yu sidɔm.
- Ajɔst di sidɔm ples: Yuz smɔl pilo fɔ sɔpɔt di kɔba we yu bak de kɔba. Ajɔst di sit so dat yu ni dɛn go de na yu hip ɔ smɔl ɔp. Yu fɔ ebul fɔ yuz di pedal dɛn izi wan.
- Put di sit bɛlt kɔrɛkt wan: Dis rili impɔtant.
- Wear di lap bɛlt ɔnda yu bɛlɛ, akɔdin to yu hip, nɔto oba yu bɛlɛ .
- di sכlda bεlt fכ go bitwin di brεst dεm.
- Nɔ ɛva put di sit bɛlt oba yu bɛlɛ.
- Tek tɛm wit di aybag: If yu motoka gɛt aybag, kip at le 10 inch ples bitwin di stiarin ɛn yu bɛlɛ. Ajɔst di stiarin so dat i go fes yu chɛst.
No dis bifo yu es wet
Yu fɔ avɔyd fɔ es ɔp as yu ebul we yu gɛt bɛlɛ. Bɔt if yu rili nid fɔ es sɔntin, wan rili impɔtant we de fɔ du am. If yu es sɔntin di rayt we, dat kin mek yu bak pwɛl bad bad wan.
mɛmba se nɔ tray fɔ es ɛnitin we ebi pas 9 kg (20 lbs) we yu gɛt bɛlɛ.
| Do's ✅ | Nɔto fɔ du am ❌ |
|---|---|
| If yu de pik sɔntin na grɔn, bɛn yu ni dɛn ɛn go dɔŋ. | Kip yu ni dɛn stret ɛn nɔ bɛn fɔ go bifo na yu wes. |
| Tinap nia di tin we dɛn de es ɔp, ɛn yu leg dɛn apat smɔl. | Nɔ tray fɔ pul sɔntin ɔp bay we yu sidɔm tu fa frɔm am. |
| Tayt yu bɛlɛ mɔsul dɛn ɛn lif wit di trɛnk we yu leg dɛn gɛt . | Nɔ lif wit yu bak ɔ lif wit jɔk. |
| Kip di tin we yu de es nia yu bɔdi. | Nɔ tɔn yu bɔdi we yu de es ɔp. If yu nid fɔ tɔn, tɔn yu tu fut dɛn na da say de. |
Wen yu tek somtin from oba...
If yu rich fɔ pik sɔntin we de ɔp yu kin put prɛshɔn bak we yu nɔ nid.
- Klaym pan sɔntin lɛk fut-stɔl ɛn kam nia wetin yu want fɔ pik.
- Bɔt tek tɛm! Bikɔs yu balans nɔ kin bɛtɛ dis tɛm, fɔ klaym pan chia kin mek yu gɛt prɔblɛm smɔl. If i pɔsibul, aks ɔda pɔsin na os fɔ ɛp yu.
- Tink bɔt aw di tin we yu go pik, ebi. Hol am wit yu tu an.
Di bɛst we fɔ slip ɛn rilaks
Fɔ slip fayn we yu gɛt bɛlɛ kin bi bad bad drim. Bɔt if yu slip na di rayt pozishɔn, yu kin gɛt gud slip na nɛt wit kɔmfɔt fɔ yu bɔdi.
- Di bɛst pozishɔn: Fɔ slip na yu lɛft say na di tin we dɛn kin advays pas ɔl. Bɛn yu ni dɛn smɔl ɛn put pilo bitwin dɛn. we yu slip na yu lεft sayd, i de gi bεtεh bכdi εn it to di pikin εn di plasεnta.
- Tin dɛn we yu nɔ fɔ du: Nɔ slip pan yu bɛlɛ. Dɔn bak, nɔ slip kɔl wit yu ni dɛn te to yu chɛst.
- Aw fɔ yuz pilo: Put pilo ɔnda yu ed. Bɔt nɔ mek di pilo kam ɔnda yu sholda. Di ayt fɔ di pilo fɔ bi so dat yu ed de na nɔmal lɛvɛl, we nɔ go put prɛshɔn pan yu nɛk.
- Bed ɛn matres: Matres we strɔng smɔl kin bɛtɛ dis tɛm pas matres we de sag ɛn we rili saf.
- Aw fɔ kɔmɔt na bed: Nɔ bɛn fɔdɔm wan tɛm. Fɔs, tɔn to di sayd, briŋ yu ni dɛn smɔl to yu chɛst, ɛn put yu leg dɛn dɔŋ smɔl smɔl kɔmɔt na di bed. Dɔn, push yusɛf ɔp wit yu an ɛn sidɔm ɔp.
Dɛn pozishɔn ya kin tek sɔm tɛm fɔ yus to. Bɔt dɛn smɔl chenj ya go mek i izi fɔ yu fɔ gɛt bɛlɛ. If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, nɔ fred fɔ tɔk to yu midwayf ɔ dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we bak pen kin apin we uman gɛt bɛlɛ, i kin ridyus am bad bad wan if pɔsin tinap fayn.
- Mɛmba fɔ kip yu bak stret ɔltɛm ɛn yu sholda dɛn bak we yu tinap, sidɔm, ɔ slip.
- Nɔ es ebi ebi tin dɛn ɔp as yu ebul. If nid de, bɛn yu ni dɛn, kip yu bak stret, ɛn es yu ɔp wit di trɛnk we yu leg dɛn gɛt.
- Nɔ de na di sem pozishɔn fɔ lɔng tɛm. Chenj di posishon at least evri 20-30 minit.
- I bɛtɛ fɔ mek yu slip na yu lɛft say wit pilo bitwin yu ni dɛn.
- If yu gɛt ɛni kwɛstyɔn ɔ wɔri bɔt dis, nɔ shem fɔ tɔk to yu dɔktɔ.
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