Friday, October 17, 2008

LoWeR BaCk pAiN

On December 2006… I fell off at the office… like CEMPEDAK BUSUK… uuuwwwaaaaaa…. Its very painful… but… I was laughing… cover maaaa… of course… it was very painful… after a few months after the incident… I’m having lower back pain… the worst part… I can’t feel my leg because of numbness… and the pain at my lower back was like the pain during delivering the baby…. Uuuwaaaa… it was very difficult to move… then… I went to the clinic… the doctor gave me referral letter to the hospital… then… from the MRI… my bones (lumber 2) got lesions and (lumber 3-4) disc bulge…. Uwwwwaaaaaaaaaaa…. From that moment... my life has changed… I always got lower back pain…

I want to share some of the exercise…. Especially to any person that got lower back pain… it might help to reduce the pain… do it for 20 to 30 minutes everyday… sometimes… I also do hot compression… it also can reduce the swelling…

Do 1-2 minutes for each style daily

1. Pelvic tilt


2. Knee to chest


3. Lumbar rotation


4. Hump and hollow


5. Lumbar rotation


6. Trunk extension


7. Bridging


8. Wall squat


9. Lumbar rotation


10. Partial sit-up


11. Rotational sit-up


p/s- if you fell off… please take it seriously… go see the doctor… it might help you…

12 comments:

:. iBuAfiQah a.k.a Irnie .: said...

sadi,

jangan main2 tau bila kita jatuh ni...
kalu skrg xsakit bila kita berumur skit dlm 50an gtu sakit tu datang semula..
member irnie sampai kena buat MRI...last doktor diagnos mmg ada tulang belakang yg beralih...
maybe kena operate...
huh mmg takut lak dengar..

sori sadi pjg lebar cter irnie nie

SaDi said...

itu laaa.... sadi ni mmg sakit belakang... tak boleh angkat benda berat... tak boleh tunduk-tunduk... dan kena selalu berhati-hati... takut pinggang semakin sakit.... :) tak tau laaa bila tua nnt mcmana... muda lagi pun dah sakit mcm ni....

Nurmala said...

pergi la try urut pulak.

SaDi said...

tak boleh salah urut... masa sadi buat physiotheraphy... sadi demam yang teruk... tak boleh tahan sakit dia... doktor pastu advice buat exercise... tu yg sadi buat sampai sekarang...

cHeRyNa PiReS said...

bagus la posting nieh...
sha pon boleh nak amalkan...
cuz mmg slalu sakit blakang...lagik2 kalo lame sangat duduk straight...

nywayz...sha dah link blog nieh tau:D

SaDi said...

posting tuu utk mengingatkan sadi utk selalu bersenam dan jaga kesihatan.... huahuahuahua... muda lagi dah selalu sakit pinggang.... :) so... kena jaga pinggang nii selalu....

cendawanintim said...

lorrrrrrrrr, hati2 lain kali yer...

saya pon alami sakit belakang gak..nak2 angkat mende2 yang berat..

SaDi said...

cendawanintim... ha ah... kena extra berhati-hati takut jatuh lagi :) dan tak boleh angkat mende berat.... nanti bertambah sakit pinggang niiii.....

reena said...

adoiii...mesti sakit kan sis...better buat follow-up dgn doc... yela sbm apa2 jadi...risau plk kite...

SaDi said...

reena... dah follow up dah.... tapi sekarang ni dah malas...

(¯`v´¯)♥nrina♥(¯`v´¯) said...

penah buat dulu masa fisioterapi dulu...seminggu sekali pegi..pastu yg best tuam beg panas kat belakang badan hehe...

tapi disebabkan keje so tak teruskan lagi...lantaklah nak sakit ke ape ke...sendiri tanggung jelah...

sakit tu kengkadang nak jalan pun takleh...sabar jelah...org pompuan yg dah bersalin semua ada sakit pinggang ke? nape ek...seksa sgt rasanye...

SaDi said...

nrina... rasanya mmg perempuan mmg macam tuuu... sadi amik positif jeee... setiap kesakitan tuu mengurangkan dosa kecil kita.... :)

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