"Oh, mai bak..." Yu memba di taims wen yu no fit grap fo sidon posishun? Infakt, bɔku pipul dɛn na wi kɔntri, ilɛksɛf dɛn ol, kin sɔfa wit dis bak pen ɔltɛm. Fɔ sɔm, na jɔs smɔl pen we kin las, bɔt fɔ ɔda pipul dɛn, i kin fil lɛk se dɛn kin fil pen wantɛm wantɛm . I so kɔmɔn dat na di sɛkɔn rizin we kin mek pɔsin go to dɔktɔ. Bɔt di gud nyus na dat, bɔku tɛm, dis bak pen kin bɛtɛ insay sɔm wiks. So tide, lɛ wi tɔk bɔt sɔm simpul tin dɛn we wi kin du fɔ avɔyd dis trɔbul.
Wetin mek dis bak pen kin apin?
No wan tin nɔ de we kin mek pɔsin gɛt bak pen. Sɔmtɛm i kin kam bikɔs ɔf aksidɛnt lɛk fɔ swɛt ɔ fɔ brok. Dɔn bak, bak pen kin kam bikɔs ɔf tin dɛn lɛk at at sik, fibromyalgia, ɔ spɛnal stenosis. Bɔt pas ɔl dɛn tin ya, tu pan di men rizin dɛn we kin mek bɔku pipul dɛn gɛt bak pen na we dɛn bɔdi wet pasmak ɛn we dɛn nɔ de du ɛksɛsayz .
De bεst pat na, bכku pan dεn bak pen kכndyushכn ya kin trit witout כpεrayshכn. Lɛ wi si aw wi go ebul fɔ win dis sik bay we wi de mek smɔl chenj dɛn na wi layf ɛvride.
Lɛ wi protɛkt wi bak wit wɛlbɔdi layf.
1. Ɛksesaiz na yu bɛst padi.
We yu bak de at, bɔku pipul dɛn kin tink se dɛn fɔ jɔs rɛst ɛn nɔ du natin. I fayn fɔ rɛst wan ɔ tu dez, bɔt if yu tek lɔng tɛm pas dat, dat kin rili mek di pen wɔs. Infakt, fɔ du bɔku bɔku bɔdi ɔltɛm kin ɛp fɔ mek di mɔsul dɛn nɔ stif ɛn nɔ swel . Aks yu dɔktɔ ɔ pɔsin we sabi tren yu bɔt ɛksesaiz dɛn we go ɛp fɔ mek yu bak strɔng. Aktiviti lɛk yoga ɛn tai chi kin ɛp yu fɔ kɔntinyu fɔ tinap fayn ɛn mek yu gɛt mɔ trɛnk ɛn balans.
2. Tek tɛm wit yu bɔdi wet.
We yu kɛr ɛkstra wet, mɔ na di say we yu bɛlɛ, di say we yu bɔdi de graviti kin chenj, ɛn dis kin mek yu gɛt bɔku prɛshɔn na yu bɔdi we de dɔŋ. If yu kin de insay 5 kilo pan yu ideal wet , i kin go fa fɔ kɔntrol bak pen.
3. Stay away frɔm smok.
Smok de mek di blɔd we de gi di spɛshal disk dɛn we de bitwin di vɛrbra dɛn na di spayna nɔ ebul fɔ flɔ. So, pipul dɛn we de smok kin gɛt bɔku pen na dɛn bak.
4. Gɛt gud slip na nɛt
If yu kin gɛt bak pen ɔltɛm, tɔk to yu dɔktɔ bɔt di bɛst we fɔ slip. Bɔku tɛm, sɔm bɛst we dɛn de fɔ du tin.
Di tin we impɔtant pas ɔl na fɔ avɔyd fɔ slip pan yu bɛlɛ as yu ebul. I rili bad fɔ yu bak.
Fɔ pik gud matres bak rili impɔtant. Matres we tu saf ɛn we tu at kin mek yu gɛt bak pen. So i bɛtɛ fɔ pik matres we gɛt midul-fam tayt .
| Di pozishɔn we yu de slip | Di kɔrɛkt we fɔ kip pilo dɛn |
|---|---|
| Slip na yu sayd | Slip wit yu ni dɛn we bɛn smɔl to yu chɛst. Kip wan smɔl pilo bitwin yu ni dɛn. |
| Slip pan yu bak | Put wan pilo ɔnda yu ni ɛn wan ɔda smɔl pilo ɔnda di kɔba we de dɔŋ na yu bak. |
| Slip pan yu bɛlɛ | Dis nɔto di bɛst pozishɔn fɔ yu bak, bɔt if yu nɔ ebul fɔ slip ɛni ɔda we, put pilo ɔnda yu hip. |
Mek wi set di mood en wok envairoment.
5. Tek tɛm we yu de tinap.
Wan simpul we de fɔ chɛk if di we aw yu de tinap kɔrɛkt. Stand wit yu bak pan wan wɔl, wit yu il, yu bɔt, sholda ɛn di bak pat pan yu ed we de tɔch di wɔl. Naw tray fɔ put yu an bitwin di kɔba we yu bɔdi de dɔŋ ɛn di wɔl. Smɔl gap fɔ de. Naw step away frɔm di wɔl ɛn tinap nɔmal wan. If di we aw yu bin de tinap trade dɔn chenj, kɔrɛkt am.
6. Yuz di chia ɛn tebul kɔrɛkt wan
Di bɛst chia fɔ avɔyd bak pen na wan we gɛt stret bakrest ɔ lɔw bak sɔpɔt. We yu sidɔm, kip yu ni dɛn ay smɔl pas yu hip dɛn . Kip di sidɔm ples na di chia na wan angul we na lɛk 110 digri. Yuz smɔl kusɛn fɔ yu bak if nid de.
If yu de wok na ɔfis, yu kɔmpyuta monita fɔ de lɛk 2-3 inch ɔp di ay lɛvɛl . We yu tayp wit di kibɔd na yu chɛst lɛvɛl, dat kin mek yu an, yu sholda, ɛn yu an dɛn strɛs. Dis kin mek nɔto jɔs bak pen, bɔt i kin mek yu gɛt prɔblɛm dɛn we go de fɔ lɔng tɛm lɛk carpal tunnel syndrome. If i pɔsibul, yuz wan kibɔd trey ɔnda yu dɛsktɔp.
7. Tek tɛm we yu de yuz yu laptɔp ɛn fon.
We yu wok wit laptɔp na yu lap fɔ lɔng tɛm, yu ed kin bɛn dɔŋ. dis de put prεshכn pan di sεvikal vεrbra dεm εn i kin mek yu ed at , nεk εn bak pen. Na di sem tin kin apin we yu tayp na yu fon. So if yu gɛt fɔ tayp fɔ lɔng tɛm, kip yu bak stret ɛn du da wok de na kɔmpyuta .
Ɛvri 20 minit, grap na yu chia ɛn waka rawnd fɔ at le 2 minit. Dis kin mek di blɔd go fayn ɛn i kin mek di mɔsul ɛn jɔyn dɛn we tayt, lɔs.
Ɔda abit dɛn na layf ɛvride
- Aw fɔ es: We yu de es sɔntin we ebi, nɔ bɛn frɔm yu wes dɔŋ. Imajin se yu de es gas silinda ɔ sak rays. Bɛn yu ni dɛn, tayt yu bɛlɛ mɔsul dɛn, ɛn tinap, ol di tin nia yu bɔdi . Lift wit yu leg, nɔto yu bak.
- Ay il : Dɛn tin ya kin chenj yu sɛnta fɔ graviti ɛn put prɛshɔn pan yu bak. Wear sus we gɛt il we gɛt lɛk wan inch if i pɔsibul.
- Tayt klos ɛn pɔs: Tayt klos we tu tayt, tu lɔs, ɔ tu lɔs kin mek yu bak pen mɔ. Dɔn bak, fɔ sidɔm pan big pɔs we man dɛn kin kɛr na dɛn bak pɔkit kin mek bak pen bak. If yu sidɔm fɔ lɔng tɛm, lɛk we yu de drayv, pul yu pɔs na yu pɔkit.
- Hanbag ɛn Brifkɛs: Di strap fɔ di bag fɔ wayd. Nɔ kɛr di wet na wan sholda, bɔt yuz am di we we go sheb di wet fɔ di bag ikwal na ɔl tu di say dɛn. Rimov tin dɛn we nɔ nid na di bag ɛn ridyus di wet.
- Bɔt Bak Bres: Pan ɔl we difrɛn bak bres dɛn de, smɔl pruf de fɔ se dɛn kin mek pɔsin fil fri frɔm bak pen we nɔ de dɔn. So, nɔ yuz dɛn tin ya if dɔktɔ nɔ advays yu.
Mɛsej we dɛn kin kɛr go na os
- Nɔ mek bak pen mek yu nɔ ebul fɔ du ɛksɛsayz. Simpul ɛksesaiz dɛn we yu kin du ɔltɛm kin ɛp fɔ mek yu nɔ fil pen.
- Mek yu bɔdi wet de di rayt lɛvul. Ekstra wet de put bɔku prɛshɔn pan yu bak.
- Tek tɛm we yu sidɔm, tinap, ɛn slip. If yu tinap kɔrɛkt wan, dat kin mek yu spayna nɔ pwɛl bad bad wan.
- We yu de es sɔntin we ebi, bɛn yu ni ɔltɛm ɛn kip yu bak stret.
- Arenj di say we yu de wok, lɛk yu chia, tebul, ɛn kɔmpyuta, di we we go fayn fɔ yu bak.
- If yu bak pen nɔ stɔp afta yu dɔn fala dɛn we ya, ɔ if yu gɛt swɛt ɔ pen we de travul dɔŋ yu leg, mek shɔ se yu go to yu dɔktɔ.
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