I at fɔ pas di de wit bak pen . Bɔt i kin at fɔ mek yu slip fayn na nɛt. Aw ɔltɛm yu kin tos ɛn tɔn na bed, we yu nɔ ebul fɔ fɛn gud pozishɔn fɔ ledɔm? Sɔntɛnde yu kin fil pen so dat yu nɔ kin ivin ebul fɔ kɔmɔt na bed ɔ go insay? Dis na rili wan kɔndishɔn we de mek pɔsin vɛks bad bad wan.
Bɔt wi ɔl no aw gud slip impɔtant fɔ wi ɔl wɛlbɔdi. Stɔdi dɔn ivin sho se pipul dɛn we gɛt gud kwaliti layf kin slip lɛk 18-23 minit pas di wan dɛn we nɔ kin rili satisfay wit dɛn wɛlbɔdi. Dɔn bak, we yu nɔ slip fayn , dat kin rili mek yu fil mɔ bɔt pen. So bak pen ɛn nɔ slip tan lɛk wan bad bad sɛklɔ we gɛt sɔntin fɔ du wit dɛnsɛf. Tide, lɛ wi tɔk bɔt aw fɔ kɔmɔt na dis bad bad sɛklɔ ɛn slip fayn wit bak pen.
1. Fɛn di say we yu de slip we go fayn fɔ yu.
Sɔm say dɛn we yu de slip kin ɛp fɔ ridyus yu bak pen, so tray fɔ fɛn di wan we go fayn fɔ yu. I kin fayn fɔ slip wit pilo bitwin yu leg ɔ ɔnda yu leg fɔ mek yu gɛt mɔ sɔpɔt.
- If yu na pɔsin we de slip na sayd: Slip wit pilo bitwin yu ni ɛn yu ni dɛn we bɛn smɔl to yu chɛst. Dis go ɛp fɔ mek yu hip, bɔt, ɛn yu spayna alaynɛd.
- If yu slip pan yu bak (சித): Put pilo ɔnda yu ni. Ɔda we de fɔ mek yu rol wan smɔl tawɛl ɛn put am ɔnda yu bak, na di say we i kɔba smɔl. Dis go mek yu gɛt gud sɔpɔt fɔ yu bak.
- Nɔ slip pan yu bɛlɛ: Dis na di pozishɔn we de put prɛshɔn mɔ pan yu bak. So, nɔ slip na dis pozishɔn as yu ebul. If yu nɔ ebul fɔ slip ɛni ɔda we, put pilo ɔnda yu bɛlɛ. Dis go mek di prɛshɔn we de na yu bak nɔ bɔku.
Imajin, if yu nɔ ebul fɔ lɛf di abit fɔ slip na yu bɛlɛ, smɔl trik de. Wear T-shirt wit poket fo front and put tenis bol fo dat poket bifo yu slip. Dɔn, fɔ tɔn ova to yu bɛlɛ go mek i nɔ izi, so yu go lɛf di abit.
2. Fɔ pik gud matres rili impɔtant.
Na avrej, yu fɔ tink bɔt fɔ chenj yu matres ɛvri 6-8 ia. Yu kin nid nyu matres fɔ gi yu bɛtɛ sɔpɔt ɛn kɔmfɔt. Wan stכdi sho se 63% pan di pipul dεm ripot bכku rεlif frכm bak pen afta dεn chenj to nyu matres.
If yu geht di badjet fo nyu matres, no fred fo go na stoa en "test draiv" sohm matres. Put yu sus, ledɔm na di say we yu kin slip fɔ sɔm minit, ɛn si if di matres de gi yu inof sɔpɔt fɔ mek yu spayna kɔntinyu fɔ de na di sem say we yu kin slip.
Di kayn matres we go fayn fɔ yu go dipen pan di we aw yu bɔdi tan .
- If yu hip dɛn wayd pas yu wes, matres we soft smɔl kin bɛtɛ bikɔs i kin mek yu spayna stret.
- If yu hip ɛn yu spayna de alaynɛd, matres we strɔng smɔl kin mek yu fil fayn. I go gi yu mɔ sɔpɔt.
Dɔktɔ dɛn bin de se fɔ yuz matres we strɔng. Bɔt naw, risach dɔn sho se pipul dɛn we de slip pan matres we rili strɔng kin gɛt mɔ pen. Semweso, matres we tu saf na prɔblɛm bak. Dɛn kin mek di jɔyn dɛn sink insay ɛn mek yu fil pen mɔ.
Di bɛst tin fɔ du bifo yu bay nyu wan na fɔ tray difrɛn kayn matres dɛn, lɛk na yu padi dɛn os ɛn ɔtel, fɔ ɔndastand us kayn we fit yu.
3. Tek tɛm bad bad wan we yu de go insay ɛn kɔmɔt na bed.
Dis kin tan lɛk se na simpul tin, bɔt i rili impɔtant. We yu bɛn fɔ go bifo na yu wes, mek yu muvmɛnt dɛn we yu de jɔk wantɛm wantɛm, dat kin mek yu bak pen wɔs.
Kɔrɛkt we fɔ du am:
1. We yu de kɔmɔt na bed, fɔs tɔn to wan say.
2. Dɔn, prɛs yu an dɛn pan di bed ɛn es yu bɔdi ɔp.
3. Naw, sa, put yu fut fo floor and grap fo bed.
4. Wen yu go slip nait, du di sem proses fo di oda said.
4. Strɔng yu kɔr mɔsul dɛn
Ɛksesaiz ɔltɛm na fayn we fɔ mek yu slip fayn, bɔt ɛksesaiz we de mek yu ‘kɔr’ mɔsul dɛn strɔng, mɔ di wan dɛn we de na yu bɛlɛ, hip, lɔwa bak, ɛn bɔdi, kin ɛp fɔ ridyus bak pen.
We dɛn mɔsul ya strɔng ɛn ebul fɔ chenj, tin dɛn lɛk bak pen na nɛt ɛn we di mɔsul dɛn kin tayt wantɛm wantɛm kin stɔp. Di ``Plank`` pose na gud eksasaiz fo dis. Put yu an dɛn na grɔn dairekt dɔŋ yu sholda, es yu leg dɛn stret, ɛn kip yu bɔdi na wan stret layn. Tray fɔ ol dis pozishɔn fɔ lɛk 15-30 sɛkɔn fɔs.
5. Wi go du sɔm layt yoga ɛgzampul dɛn bifo wi go slip?
Risach dɔn sho se fɔ praktis yoga ɔ fɔ strɛch ɛksesaiz kin ɛp fɔ ridyus bak pen. I kin ridyus yu strɛs lɛvɛl bak ɛn ɛp yu fɔ slip fayn.
Bɔt mɛmba se i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks us pozishɔn dɛn we sef fɔ yu fɔ du ɛn us pozishɔn dɛn de mek yu fil pen.
6. Sɔntɛm mɛrɛsin kin ɛp.
Sɔm mɛrɛsin dɛn de we kin ɛp yu fɔ slip ɛn i kin mek yu nɔ gɛt bak pen bak. Bɔt dɛn fɔ jɔs yuz dɛn tin ya as pat pan wan kɔmplit tritmɛnt plan ɛn na ɔnda yu dɔktɔ in advays nɔmɔ. If yu tek mɛrɛsin fɔ yusɛf, dat kin rili bad.
| Di kayn drɔg we dɛn kin yuz | Ɛgzampul dɛn | Wetin fɔ no |
|---|---|---|
| Kɔmɔn pen kil (Over-the-counter) . | Aspirin, Parasetamol (e.g. Panadol), Ibuprofen (e.g. Brufen) . | I fayn fɔ yuz fɔ shɔt tɛm. Sɔm "PM" brand dɛn gɛt drɔgs bak we de ɛp yu fɔ slip. Tek ɔnda dɔktɔ advays. |
| Prɛskrishɔn Sedativ dɛn | Eszopiklɔn `(Lunesta)`, Zolpidem `(Ambien)` | I impɔtant fɔ gi advays to dɔktɔ dɛn. I de ɛp fɔ mek yu ebul fɔ slip bak. |
| Ɔda mɛrɛsin dɛn we dɛn kin gi pɔsin | Amitriptilin, Duloxetin `(Simbalta)`, Sayklɔbɛnzaprin `(Flɛksɛril)` | Dis na mɛrɛsin fɔ pwɛl hat ɔr fɔ mek yu mɔsul rilaks, bɔt dɛn kin ɛp bak fɔ mek yu gɛt pen na yu nerve. Yuz am ɔnda dɔktɔ advays nɔmɔ. |
7. Gɛt sɔm gud abit dɛn bifo yu go slip
Tray fɔ go slip di sem tɛm ɛvride. Du sɔm tin dɛn bifo yu go slip. Fɔ ɛgzampul, sɛt alam, drɛs, brus yu tit, ɛn ɔda tin dɛn Nɔ rid, wok, ɔ wach TV na bed. Trenin yu bren fɔ tink se yu bed na jɔs ples fɔ slip.
8. Ridyus strɛs
Stret na wan men tin we kin mek pɔsin nɔ ebul fɔ slip. I gɛt sɔntin fɔ du bak bitwin strɛs ɛn bak pen. So fɛn we fɔ rilaks ɛn kɔntrol yu strɛs. Nɔ drink rɔm fɔ bia wit di we aw yu de fil, bikɔs i go jɔs mek yu slip wɔs. Tray tin dɛn lɛk layt ɛksesaiz ɛn fɔ tink gud wan.
9. Nɔ giv ɔp fɔ tray!
Di bɛst we fɔ slip fayn na fɔ pul yu bak pen. Bɔt nɔto ɔltɛm dat kin pɔsibul. Yu kin nid fɔ trit ɔda tin dɛn bak we de afɛkt yu slip ɛn pen, lɛk fɔ wɔri ɛn pwɛl at. Bɔku pipul dɛn kin bia wit pen. Bɔt mɛmba se pɔsin kin mɛn pen. So nɔ giv ɔp fɔ fɛn tritmɛnt we go wok fɔ yu. Tɔk to yu dɔktɔ bɔt am opin wan.
Mɛsej we dɛn kin kɛr go na os
- Di pozishɔn we yu de slip gɛt big impak pan bak pen. Slip na yu sayd ɔ na yu bak, yuz di rayt pilo.
- Gud matres na invɛstismɛnt fɔ yu wɛlbɔdi. Tek kia ɔf yu matres at least wan tɛm ɛvri 6-8 ia.
- If yu du ɛksɛsayz we de mek yu kɔr mɔsul dɛn strɔng, dat kin ɛp fɔ ridyus bak pen fɔ lɔng tɛm.
- Nɔ ɛva yuz slip pils ɔ strɔng pen kil we yu nɔ gɛt dɔktɔ advays.
- Nɔ bia wit di pen. Tritmɛnt dɛn de fɔ am. Tɔk to yu dɔktɔ ɛn gɛt di rayt gayd.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt