Yu gɛt ankylosing spondylitis, ɔ AS fɔ shɔt? Dɔn yu go dɔn no aw i nɔ kin izi fɔ pas di de wit dis bak ɛn jɔyn pen, mɔ di stiffness na mɔnin, ɛn di taya we kin kam wit am. Bɔt nɔ wɔri. I nɔto sɔntin we pɔsin nɔ go ebul fɔ manej. If wi mek sɔm simpul chenj dɛn na wi layf ɛvride ɛn yuz sɔm strateji, wi kin mek i izi fɔ liv wit dis sik. So lɛ wi si aw fɔ du am.
Di impɔtant tin fɔ de du tin ɔltɛm
Wan pan di bɛst we fɔ manej AS na fɔ ɛksesaiz . Yu kin de wɔnda se, "Aw a go ebul fɔ du ɛksɛsayz we a de fil pen?" Bɔt if yu du di rayt ɛgzampul fɔ yu, dat kin rili ɛp fɔ mek yu nɔ fil pen ɛn yu bak ɛn yu jɔyn dɛn kin ebul fɔ chenj. Bɔt mɛmba se i bɛtɛ fɔ tɔk to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi bɔt di bɛst ɛksesaiz fɔ yu.
Fɔ mek yu go ebul fɔ du ɛksɛsayz program fayn fayn wan, mɛmba dɛn advays ya.
| Advays | Wetin mek dat impɔtant? |
|---|---|
| Pik fayn tɛm fɔ ɛksesaiz. | Pik wan tɛm pan di de we yu gɛt mɔ trɛnk ɛn we yu nɔ go gɛt bɔku pen. Fɔ ɛgzampul, afta di stiff na mɔnin dɔn stɔp, aftanun kin bi di bɛst tɛm. |
| Wom yusɛf bifo yu du ɛksɛsayz. | If yu shawa wam wam bifo yu du ɛksasaiz, dat go ɛp fɔ mek yu mɔsul ɛn jɔyn dɛn lɔs, ɛn dis go mek i izi fɔ muv. Dɔn bak, nɔ fɔgɛt fɔ du smɔl wam-ap bifo yu bigin fɔ wokɔt. |
| Tek tɛm wit ɛksesaiz we yu de tray tranga wan. | Mek shɔ se yu aks yu dɔktɔ if i fayn fɔ rɔn, jomp, ɛksesaiz we gɛt ay impak, ɔ fɔ ple spɔt lɛk futbɔl.If yu gɛt spinal stenosis ɔ yu gɛt fushɔn pan bon dɛm, yu go gɛt aksidɛnt. |
| Ɛksesaiz wit di rayt we fɔ tinap. | Ɔltɛm, mek yu tinap fayn we yu de du ɛksɛsayz. Kip yu bak stret. Dis go ridyus di prɛshɔn we nɔ nid fɔ de pan yu spayna. |
Aw fɔ slip fayn na nɛt we yu nɔ go fil pen?
Gud slip impɔtant fɔ pɔsin we gɛt AS. If yu nɔr de slip fayn bikɔs yu de fil pen ɔr yu stif, de sik kin wɔs di nɛks de. So, tray dɛn tin ya fɔ wek na mɔnin ɛn nɔ gɛt pen.
- Pik di rayt matres: If yu matres ol, sag, ɔ tu at, na tɛm fɔ gɛt nyu wan. Di matres fɔ saf fɔ sheb yu bɔdi wet ivin, bɔt i fɔ strɔng fɔ mek yu bɔdi kɔntinyu fɔ de na wan ples.
- Tek kia ɔf yu pilo: If i pɔsibul, tray fɔ slip we yu nɔ gɛt pilo. Dis go ɛp fɔ mek yu nɛk ɛn yu spayna de alaynɛd. If i at fɔ du dat, yuz wan pilo we rili tan ɛn we saf.
- Slip pozishɔn: Nɔ ɛva slip pan yu bɛlɛ. I de put bɔku prɛshɔn pan yu nɛk ɛn bak. Di bɛst we fɔ slip na fɔ slip na yu bak. If dat at, tray fɔ slip wit tin pilo ɔ tawɛl we dɛn rol ɔnda yu ni.
- Gɛt di abit fɔ slip fayn na nɛt: Kip yu bedrum dak ɛn kwayɛt. Nɔ drink kɔfi, ti, yuz yu fon, ɛn wach TV bifo yu go slip. Bifo dat, was wam wam ɛn du sɔm simpul tin dɛn bifo yu go slip.
Tink bɔt di wɛlbɔdi we yu fut gɛt bak.
Sɔm pipul dɛm wae gɛt AS kin gɛt wan kayn pen na dɛn fut. Dɛn kɔl dis plantar fasciitis . Dis kin mek yu fil pen na di bɔt ɔf di fut ɔ di il. Dis pen kin mek i nɔ izi fɔ yu fɔ du di ɛksashɔn dɛn we yu nid fɔ du.
Fɔ mek yu nɔ gɛt prɔblɛm wit yu fut dɛn, du dɛn tin ya:
- Ɔltɛm wɛr sus we fayn ɛn we de sɔpɔt di sɔl dɛn fayn fayn wan.
- Yu kin go to dɔktɔ we de mɛn yu fut ɛn mek dɛn mek dɛn fɔ yu fut. Dɛn kin kɔl dɛn tin ya bak ɔtotik . We yu wɛr am insay yu sus, i kin ɛp fɔ mek yu nɔ gɛt bɔku prɛshɔn na sɔm say dɛn na yu fut.
- Du simpul ɛksesaiz fɔ strɛch yu fut dɛn.
Na wan simpul ɛgzampul: Sidɔm na chia ɛn put wan rawnd tin, lɛk tɛnis bɔl, ɔnda yu fut. Naw, rol di bɔl jisnɔ na ɔl di say dɛn frɔm di sɔl. If yu du dis tu tɛm insay di de, dat go mek yu fil fayn.
Tips fɔ mek wok na os izi
Haus wok kin bi chalenj bak wit AS. So, tray fɔ sheb yu os wok dɛn we yu nɔ de fil bad ɛn taya. Bifo yu wok wan tɛm, tek brɛk ɛn du am smɔl smɔl.
Na sɔm ɔda advays dɛn we go ɛp wi:
- Yuz graba we gɛt lɔng an fɔ rich to tin dɛn we de fa, lɛk we yu de pik sɔntin na kichin kɔnta ɔ we yu de pik wan klos kwik kwik wan. Dɔn bak, pik tul dɛn we gɛt lɔng an we yu de mek gadin ɔ swip di os.
- Pik vaykum klin we layt ɛn izi fɔ yuz. Wan we nɔ gɛt kɔd na in bɛtɛ pas ɔl.
- If yu fil taya, sidɔm na chia we yu de du tin dɛn lɛk fɔ kɔt vɛjitebul ɔ fɔ fold klos. Bɔt nɔ sidɔm fɔ lɔng tɛm wan tɛm . Dat kin mek yu taya mɔ ɛn mɔ.
- Aks fɔ ɛp. We yu de fil taya, nɔ shem fɔ aks yu famili fɔ ɛp yu .
Tek tɛm wit dɛn tin ya we yu de wok
Fɔ fala dɛn step ya fɔ mek yu nɔ gɛt bɔku trɛnk ɛn fɔ ridyus di pen we yu de wok.
| Advays | Fɔ ɛksplen |
|---|---|
| Plɛn yu wok. | Du di impɔtant wok dɛn we yu gɛt mɔ trɛnk insay di de. Bifo yu du di sem tin ɔltɛm, chenj chenj bitwin difrɛn wok dɛn. |
| Mek yu wokples fayn. | If yu de yuz ɔfis chia, mek shɔ se i gɛt gud bak sɔpɔt. Kip yu kɔmpyuta monita na ay lɛvɛl. Sidɔm wit yu bak stret. Sɔm pipul dɛn kin si se di tebul we dɛn kin tinap kin fayn. |
| Rɛst bɔku tɛm. | Nɔ sidɔm fɔ lɔng tɛm. Get grap ɛn waka rawnd at le wan tɛm insay awa. Bifo yu sɛn imel to yu padi, waka go to dɛn. Go na do fɔ waka di tɛm we yu de blo fɔ it. |
Tin dɛn we yu fɔ mɛmba we yu de travul
Fɔ gɛt AS nɔ min se yu fɔ stɔp fɔ travul. Bɔt if yu tek kia ɔf dɛn tin ya we yu de travul, yu trip go izi fɔ yu.
- If yu de drayv: Sidɔm wit yu bak stret. Yuz kusɛn fɔ sɔpɔt bak if nid de. Stɔp di motoka ɔltɛm, kɔmɔt, ɛn strɛch yu bɔdi.
- We yu de flay: Dɛn kin chɛk-in ebi ebi bag dɛn. Afta yu dɔn go insay di plen, tɛl wan pɔsin we de wok na di plen bɔt yu kɔndishɔn ɛn aks fɔ ɛp fɔ put yu bag dɛn ɔp. Grap ɛn waka rawnd as yu ebul we yu de flay, ɛn strɛch yu bɔdi.
- Nɔ fɔgɛt yu mɛrɛsin dɛn: Kip ɔl yu mɛrɛsin dɛn wit yu . If yu nid fɔ put dɛn na frij, kam wit bag we kol we fit dɛn. If yu lɔs yu mɛrɛsin fɔ ɛni rizin, sho am to yu dɔktɔ ɛn kip wan kɔpi fɔ yu mɛrɛsin wit yu .
- Tek kia ɔf yusɛf: Fɔ travul kin mek yu taya. Nɔ plan fɔ si bɔku tin insay wan de. Mek tɛm fɔ rɛst.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing spondylitis (AS) na wan sik wae kin teik lɔng tɛm, bɔt simpul chenj na yu layf kin mek i izi fɔ liv wit di sik.
- Fɔ ɛksesaiz ɛn fɔ tinap di rayt we tan lɛk yu tu bɛst padi dɛn.
- Gud slip rili impɔtant. Tek kia spɛshal wan pan yu matres, pilo, ɛn di say we yu de slip.
- Krio envayrɔmɛnt na os ɛn na wokples we go mek yu bɔdi nɔ strɛs.
- Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz ɔ if yu de fil pen ɔ yu de stif mɔ ɛn mɔ.
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