Kodi muli ndi ankylosing spondylitis, kapena AS mwachidule? Ndiye mwina mukudziwa momwe zimakhalira zovuta kupirira tsiku lonse ndi ululu wa msana ndi mafupa, makamaka kuuma kwa m'mawa, komanso kutopa komwe kumabwera chifukwa cha ululuwu. Koma musadandaule. Si chinthu chomwe sichingatheke. Mwa kusintha pang'ono pa moyo wathu watsiku ndi tsiku ndikugwiritsa ntchito njira zina, titha kupangitsa kukhala ndi vutoli kukhala kosavuta. Tiyeni tiwone momwe tingachitire.
Kufunika kokhalabe achangu nthawi zonse
Njira imodzi yabwino kwambiri yothanirana ndi AS ndikuchita masewera olimbitsa thupi . Mwina mukudzifunsa kuti, "Ndingachite bwanji masewera olimbitsa thupi ndikakumva ululu?" Koma kuchita masewera olimbitsa thupi oyenera kungathandize kuchepetsa ululu ndikuwonjezera kusinthasintha kwa msana ndi mafupa anu. Koma kumbukirani, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa masewera olimbitsa thupi za masewera olimbitsa thupi abwino kwambiri kwa inu.
Kuti mupindule kwambiri ndi pulogalamu yanu yochita masewera olimbitsa thupi, kumbukirani malangizo awa.
| Malangizo | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Sankhani nthawi yabwino yochitira masewera olimbitsa thupi. | Sankhani nthawi ya tsiku yomwe muli ndi mphamvu zambiri komanso ululu wochepa. Mwachitsanzo, kuuma kwa m'mawa kukachepa, masana angakhale nthawi yabwino kwambiri. |
| Dzitenthetseni musanayambe kuchita masewera olimbitsa thupi. | Kusamba ndi madzi ofunda musanayambe kuchita masewera olimbitsa thupi kungathandize kumasula minofu ndi mafupa anu, zomwe zimapangitsa kuti kuyenda kwanu kukhale kosavuta. Komanso, musaiwale kutenthetsa thupi pang'ono musanayambe kuchita masewera olimbitsa thupi. |
| Samalani ndi masewera olimbitsa thupi otopetsa. | Onetsetsani kuti mwafunsa dokotala wanu ngati kuthamanga, kulumpha, kuchita masewera olimbitsa thupi amphamvu, kapena kusewera masewera monga mpira n’koyenera.Ngati muli ndi vuto la spinal stenosis kapena mafupa olumikizana, muli ndi mwayi waukulu wochita ngozi. |
| Kuchita masewera olimbitsa thupi ndi kaimidwe koyenera. | Nthawi zonse khalani ndi kaimidwe kabwino mukamachita masewera olimbitsa thupi. Sungani msana wanu wowongoka. Izi zichepetsa kupanikizika kosafunikira pa msana wanu. |
Kodi mungagone bwanji usiku wabwino popanda kupweteka?
Kugona bwino n'kofunika kwambiri kwa munthu amene ali ndi matenda a AS. Ngati tulo tasokonekera chifukwa cha ululu kapena kuuma kwa thupi, zizindikiro zimatha kuipiraipira tsiku lotsatira. Choncho, yesani izi kuti mudzuke m'mawa popanda kupweteka.
- Sankhani matiresi oyenera: Ngati matiresi anu ndi akale, opindika, kapena olimba kwambiri, ndi nthawi yoti mugule yatsopano. Matiresi ayenera kukhala ofewa mokwanira kuti agawire kulemera kwa thupi lanu mofanana, koma olimba mokwanira kuti thupi lanu likhale pamalo amodzi.
- Samalani pilo yanu: Ngati n'kotheka, yesani kugona opanda pilo. Izi zidzakuthandizani kuti khosi lanu ndi msana wanu zikhale bwino. Ngati n'zovuta kuchita zimenezo, gwiritsani ntchito pilo woonda kwambiri komanso wofewa.
- Kugona: Musagone ndi mimba. Zimakukakamizani kwambiri pakhosi ndi msana. Njira yabwino yogona ndi chamsana. Ngati zili zovuta, yesani kugona ndi pilo woonda kapena thaulo lopindidwa pansi pa mawondo anu.
- Khalani ndi chizolowezi chogona bwino usiku: Sungani chipinda chanu chogona chili chete komanso chamdima. Chepetsani kumwa khofi, tiyi, kugwiritsa ntchito foni yanu, komanso kuonera TV musanagone. M'malo mwake, sambani ndi madzi ofunda ndikuchita masewera olimbitsa thupi pang'ono musanagone.
Ganiziraninso za thanzi la mapazi anu.
Anthu ena omwe ali ndi AS amatha kukhala ndi vuto lopweteka m'mapazi awo. Izi zimatchedwa plantar fasciitis . Izi zimayambitsa kupweteka pansi pa phazi kapena chidendene. Ululuwu ukhoza kukupangitsani kukhala kovuta kuchita masewera olimbitsa thupi omwe muyenera kuchita.
Kuti mupewe mavuto ndi mapazi anu, chitani izi:
- Valani nsapato zomwe zimakhala bwino komanso zothandiza kwambiri pa mapazi.
- Mukhoza kuwona dokotala wa mapazi ndikuwapangira mapazi anu mwapadera. Izi zimatchedwanso kuti orthotics . Zikavala mkati mwa nsapato zanu, zingathandize kuchepetsa kupanikizika m'malo ena a phazi lanu.
- Chitani masewera olimbitsa thupi osavuta otambasula mapazi anu.
Nayi masewera olimbitsa thupi osavuta: Khalani pampando ndikuyika chinthu chozungulira, ngati mpira wa tenisi, pansi pa chidendene chanu. Tsopano pindani mpirawo pang'onopang'ono mbali zonse kuchokera ku chidendene. Kuchita izi osachepera kawiri patsiku kudzakuthandizani kupeza mpumulo wabwino.
Malangizo osavuta ogwirira ntchito zapakhomo
Ntchito zapakhomo zingakhalenso zovuta kwa AS. Choncho, yesani kugawa ntchito zanu zapakhomo pamene simukumva kupweteka kwambiri komanso kutopa. M'malo mogwira ntchito nthawi imodzi, pumulani pang'onopang'ono ndipo muzichite pang'onopang'ono.
Nazi malangizo ena othandiza:
- Gwiritsani ntchito chogwirira chachitali kuti mufikire zinthu zakutali, monga ponyamula chinthu pa kauntala ya kukhitchini kapena ponyamula nsalu mwachangu. Komanso, sankhani zida zachitali posamalira dimba kapena kusesa m'nyumba.
- Sankhani chotsukira cha vacuum chomwe chili chopepuka komanso chosavuta kugwiritsa ntchito. Chopanda zingwe ndi chabwino kwambiri.
- Ngati mukumva kutopa, khalani pampando pamene mukuchita zinthu monga kudula ndiwo zamasamba kapena kupinda zovala. Koma musakhale nthawi yayitali . Zimenezi zingakupangitseni kutopa kwambiri.
- Pemphani thandizo. Mukatopa, musachite manyazi kupempha thandizo kwa achibale anu .
Samalani ndi zinthu izi kuntchito
Tsatirani njira izi kuti musunge mphamvu zanu ndikuchepetsa ululu mukamagwira ntchito.
| Malangizo | Kufotokozera |
|---|---|
| Konzani ntchito yanu. | Chitani ntchito zofunika kwambiri mukakhala ndi mphamvu zambiri masana. M'malo mochita zomwezo nthawi zonse, sinthanani ntchito zosiyanasiyana. |
| Pangani malo anu antchito kukhala omasuka. | Ngati mumagwiritsa ntchito mpando wa muofesi, onetsetsani kuti uli ndi chithandizo chabwino chakumbuyo. Sungani chowunikira kompyuta yanu pamalo ofanana ndi maso. Khalani pansi ndi msana wanu wowongoka. Anthu ena amaona kuti desiki yoyimirira ndi yabwino kwambiri. |
| Pumulani kawirikawiri. | Musakhale pansi kwa nthawi yayitali. Imirirani ndikuyenda mozungulira osachepera kamodzi pa ola limodzi. M'malo motumiza imelo kwa mnzanu, pitani kwa iye. Pitani kukayenda panja nthawi ya nkhomaliro. |
Zinthu zoti muzikumbukira mukamayenda
Kukhala ndi AS sikutanthauza kuti muyenera kusiya kuyenda. Koma ngati mutasamalira zinthu izi mukamayenda, ulendo wanu udzakhala wosavuta.
- Ngati mukuyendetsa galimoto: Khalani molunjika msana wanu. Gwiritsani ntchito pilo yothandizira kumbuyo ngati pakufunika kutero. Imani galimoto nthawi zambiri, tulukani, ndipo tambasulani thupi lanu.
- Paulendo wa pandege: Lowetsani matumba olemera. Mukakwera ndege, dziwitsani wogwira ntchito m'ndege za vuto lanu ndikupempha thandizo pakuyika katundu wanu pamwamba. Imirirani ndikuyenda mozungulira momwe mungathere paulendo wa pandege, mukutambasula thupi lanu.
- Musaiwale mankhwala anu: Sungani mankhwala anu onse nanu . Ngati mukufuna kuwayika mufiriji, bweretsani chikwama choziziritsira chomwe chingawakwanire. Ngati mwataya mankhwala anu pazifukwa zilizonse, awonetseni kwa dokotala wanu ndipo sungani kopi ya mankhwala anu .
- Dzisamalireni: Kuyenda kumakutopetsa. Musakonze zoti muone zambiri tsiku limodzi. Pezani nthawi yopumula.
Uthenga Wopita Nawo Kunyumba
- Matenda a Ankylosing spondylitis (AS) ndi matenda omwe amayamba kwa nthawi yayitali, koma kusintha kosavuta kwa moyo kungapangitse kuti kukhala ndi vutoli kukhale kosavuta.
- Kuchita masewera olimbitsa thupi ndi kukhala ndi kaimidwe kabwino kuli ngati anzanu awiri apamtima.
- Kugona bwino n'kofunika kwambiri. Samalani kwambiri matiresi anu, pilo yanu, ndi malo ogona.
- Pangani malo okhala kunyumba ndi kuntchito omwe amachepetsa nkhawa m'thupi lanu.
- Onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi atsopano kapena ngati ululu kapena kuuma kwa minofu kukuwonjezeka.
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