I at fɔ fɛn pɔsin we nɔ bin gɛt bak pen sɔm tɛm na in layf, nɔto so? Infakt, na lɛk 8 pan ɔl 10 pan wi dɔn ɛkspiriɛns am. Sɔntɛm yu de rid dis atikul we yu de sɔfa wit bak pen. Wi no aw e kin anɔynt, ɛn aw e kin mek yu nɔr ebul fɔ ivin du yu woke wae yu de du ɛvride. So nɔr wɔri , lɛ wi si wetin yu kin du bɔt dis bak pen ɛn aw fɔ gɛt rilif.
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Wetin mek wi kin gɛt bak pen?
Bɔku tɛm, ivin yu dɔktɔ nɔ go ebul fɔ no di rayt tin we mek i apin. Bɔt sɔm tin dɛn de we kin mek pɔsin du dis.
Fɔ tɔk am simpul wan, di tin we kin mek pɔsin gɛt mɔsul na we di mɔsul dɛn kin strɛs/ligamɛnt kin swɛt. Fɔ tɔk di kɔrɛkt tin, dis kin apin we yu es ebi ebi tin ɛn bɛn am di rayt we ɔ we yu twist wantɛm wantɛm. Nɔ sɔprayz, sɔm pipul dɛn kin ivin swɛt dɛn bak we dɛn kray ɔ ivin sniz .
Apat frɔm dat, sɔm ɔda rizin dɛn de :
- Spinal fracture: Imajin, wan vertebra (bon) na yu spayna kin brok, lɛk we yu gɛt motoka aksidɛnt ɔ we yu fɔdɔm. Dis risk kin pasmak if yu gɛt wan sik wae de mek yu bon tan lɛk ɔstioporosis.
- Nεv Kכmpreshכn: Tu men rizin dεm de fכ dis. Wan pan dɛn na at at sik. Di ɔda wan na wan disk we gɛt hεnia. dis na we wan disk we dεn mek wit katilej bitwin di vεrbra dεm na wi spayna de bulge kכmכt εn prεs pan wan nεv we de pas tru am.
- di spεnal stεnosis: dis na we di spεs na di spayna usay di spεnal kכd de pas de sכmtεm sכmtεm, we de mek di spεnal kכd prεshכn. Dis kin mek yu gɛt bad bad bak pen, sciatic nerve pen, ɛn pen we de rayt dɔŋ di leg ɔ di bɔt. I kin mek bak di leg swɛt, swɛt, ɔ wik.
- Ɔda mεdikal kכndyushכn dεm: Inflammatory joyn kכndyushכn dεm lεk כstio-arthritis כ ankylosing spondylitis kin mek bak pen εn stiff. Spondylolisthesis na wan kכndyushכn we wan vεrbra de slip fכ go bifo oba כda wan. Ɔda mεdikal kכndyushכn lεk kidni stכn, fibromyalgia, כ spεnal tכmכro kin mek bak pen.
Wetin yu kin du na os fɔ bak pen?
Bifo yu go to dɔktɔ, sɔm simpul tin dɛn de we yu kin tray na os fɔ mek yu nɔ fil pen.
Tek tɛm we yu de tinap.
Di we aw yu tinap, sidɔm, ɛn wok kin rili afɛkt yu bak pen. Sidɔm stret, kip yu ed ɔp. Nɔ hunch yu sholda dɛn fɔ go bifo ɔ hunch yu nɛk fɔ go bifo. If yu de wok bifo kɔmpyuta, grap na yu chia ɛn strɛch yu bɔdi wan tɛm ɛvri af awa, ɛn waka rawnd smɔl.
Mek wi chenj wi slip posishun.
Ivin if yu chenj di we aw yu de slip smɔl, dat kin mek yu fil fayn.
- If yu slip na yu sayd: Bɛnd yu leg dɛn smɔl to yu chɛst ɛn put pilo bitwin yu ni dɛn. Dis go ɛp fɔ mek yu spayna ɛn hip dɛn alaynɛd, ɛn dis go mek yu nɔ gɛt bɔku prɛshɔn na yu bak.
- If yu slip na yu bak: Put pilo ɔnda yu ni ɛn put fayn pilo fɔ yu nɛk. If nid de, yu kin put tawɛl we dɛn dɔn rol bak ɔnda di kɔba we yu bak (jɔs dɔŋ yu wes).
- If yu slip pan yu bɛlɛ: Dis nɔto fayn pozishɔn fɔ yu bak. Bɔt if yu fɔ slip lɛk dis, put wan tint pilo ɔnda yu hip ɛn yu bɛlɛ. Dis kin ɛp fɔ ridyus di prɛshɔn we de na yu bak.
Ɔt ɛn Kol Tɛrapi
If yu sok insay wam wata, dat kin ɛp fɔ mek di mɔsul dɛn na yu bak rilaks ɛn mek yu nɔ fil pen. Ɔt wata bɔtul, ɔt wata bag, ɔ ɔt wata kin ɛp. Put am fɔ 15-20 minit. Sɔm pipul dɛn kin gɛt fridɔm bak we dɛn kin put ays pak. Rap wan ays pak wit tawɛl ɛn put am na di say we yu de fil pen fɔ lɛk 15 minit so.
Tink bɔt sus bak.
If yu wɛr ay il ɔ sus we nɔ fayn fɔ yu fut, dat go chenj di we aw yu de waka ɛn put prɛshɔn we nɔ nid na yu bak. So, tray fɔ wɛr flat ɛn fayn sus .
Ɛksesaiz ɛn tritmɛnt dɛn
Risach dɔn sho se fɔ de aktif as yu ebul, i bɛtɛ fɔ mek yu gɛt bak pen pas fɔ jɔs de na bed.
Ɛksesaiz ɛn Fizik Tɛrapi
Di bɛst sɔlv fɔ bak pen na fɔ ɛksesaiz. Ɛksesaiz we de mek yu bɛlɛ ɛn bak mɔsul dɛn (kɔr mɔsul dɛn) strɔng mɔ. Dɛn tin ya de gi gud sɔpɔt fɔ di spayna.
- Tin dɛn lɛk fɔ waka, fɔ swim, ɛn fɔ rayd baysikul we nɔ de muv kin fayn.
- Ɛksesaiz lɛk yoga ɛn Pilates kin mek yu nɔ fil pen ɛn i kin mek yu bak ebul fɔ chenj.
If di pen dɔn de fɔ pas 4-6 wik, i kin rili ɛp fɔ go to fisiotɛrapist. Dɛn kin tich yu di rayt ɛksɛsayz, ɛn dɛn kin gi yu pen rilif wit tin dɛn lɛk ɔltra saund ɛn ɔt tɛrapi.
Di tin dɛn we dɛn kin yuz fɔ mek pɔsin fil pen
We yu gɛt pen wantɛm wantɛm, yu kin yuz mɛrɛsin fɔ mek yu fil pen we yu kin bay na famasi. Dis na di tu men kayn dɛn:
1. NSAID (Nonsteroidal Anti-inflammatory Drugs): Drug dɛm lɛk ibuprofen ɛn naproxen de insay dis kategori. Dɛn tin ya kin mek pɔsin nɔ fil pen ɛn i kin mek i nɔ swel ɛn i kin mek i gɛt inflamɛns.
2. Acetaminophen: Paracetamol na wan kayn mɛrɛsin we de mek pɔsin fil pen. Pan ɔl we i de ridyus di pen, i nɔ de ridyus di inflamɛns.
Apat frɔm dat, krim, jel, ɛn pat dɛn we dɛn kin put pan pɔsin in bɔdi kin mek pɔsin fil fayn fɔ sɔm tɛm.
Impɔtant: I bɛtɛ fɔ tɔk to yu dɔktɔ bifo yu yuz ɛni mɛrɛsin, mɔ if yu gɛt ɔda mɛrɛsin ɔ yu de tek ɔda mɛrɛsin.
Fɔ lɔs yu wet
If yu fat pasmak, i kin put bɔku prɛshɔn pan yu bak. Risach dɔn sho se if yu lɔs smɔl wet i kin mek yu gɛt bɔku rilif frɔm bak pen .
Ustɛm yu fɔ rili go to dɔktɔ?
Nɔmal bak-ak go dɔn insay sɔm dez ɔ wan wik. Bɔt if yu gɛt ɛni wan pan dɛn sik ya, i impɔtant fɔ go to dɔktɔ wantɛm wantɛm . Dis kin bi sayn fɔ wan sik we rili siriɔs.
| Rɛd Flag Simptom dɛn fɔ Wach Ɔut Fɔ | |
|---|---|
| Pen | Pen we nɔ de stɔp afta wan wik we dɛn dɔn tek tritmɛnt na os. Pen we kin wɔs na nɛt. |
| Nyurolɔjik simptom dɛm | Yu kin swɛla, yu kin swɛt, yu kin wik, ɔ yu kin fil pen na yu bɔdi ɔ yu leg. |
| Kɔntrol ishu dɛn | Nɔ ebul fɔ kɔntrol ɔ i nɔ kin izi fɔ pis ɔ fɔ pul dɔti . |
| Ɔda tin dɛn we pipul dɛn kin du | Fiva we yu nɔ ebul fɔ ɛksplen, we yu de lɔs yu wet , ɛn taya. |
| Ɔda tin dɛn we kin mek pɔsin gɛt prɔblɛm | Yu dɔn gɛt kansa, yu dɔn pas 55 ia, ɔ yu de tek mɛrɛsin dɛn we de stɔp yu imyun sistɛm. |
| Sɔntin yu nɔ plan | If yu gɛt bad bad pen afta yu fɔdɔm ɔ aksidɛnt, go na di Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm. |
Mɛsej we dɛn kin kɛr go na os
- Bak pen kin rili kɔmɔn. Bɔku tɛm, di tin we kin mek pɔsin gɛt dis sik kin bi sɔntin we simpul lɛk we di mɔsul dɛn kin strɛs.
- Nɔ de na bed jɔs lɛk aw di pen bigin. If yu du simpul tin dɛn lɛk fɔ waka as yu ebul, dat go ɛp yu fɔ wɛl kwik kwik wan.
- Yu kin avɔyd prɔblɛm wit yu bak if yu de tinap fayn ɛn es yu wet kɔrɛkt wan.
- Fɔ du ɛksɛsayz we de mek yu bɛlɛ ɛn bak mɔsul dɛn (kɔr mɔsul dɛn) strɔng na sɔlv fɔ lɔng tɛm.
- If di pen de te fɔ pas wan wik, ɔ if yu gɛt ɛni wan pan di "wɔnin sayn dɛm" we wi dɔn tɔk bɔt, fɔ tru fɔ go to dɔktɔ.
- I rili impɔtant fɔ go to dɔktɔ bifo yu bigin fɔ tek ɛni mɛrɛsin ɔ tritmɛnt.
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