Ni gute wakwihanganira umunsi wose ufite Ankylosing Spondylitis? Reka tubiganireho!

Ese ufite ankylosing spondylitis, cyangwa AS mu magambo ahinnye? Noneho ushobora kuba uzi uburyo bigoye kwihanganira ubu buribwe bw'umugongo n'ingingo, cyane cyane kubabara mu gitondo, ndetse n'umunaniro ujyana nabwo. Ariko ntugahangayike. Si ikintu kidashobora gukemurwa. Dukoresheje impinduka nke mu buzima bwacu bwa buri munsi no gukoresha ingamba zimwe na zimwe, dushobora koroshya kubaho muri ubu burwayi cyane. Reka turebe uko twabikora.

Akamaro ko guhora ukora cyane

Bumwe mu buryo bwiza bwo gucunga AS ni ugukora imyitozo ngororamubiri . Ushobora kuba wibaza uti "Nakora imyitozo ngororamubiri nte iyo ndimo kubabara?" Ariko gukora imyitozo ngororamubiri ikubereye bishobora kugufasha kugabanya ububabare no kongera ubushobozi bwo koroherwa n'umugongo no mu ngingo zawe. Ariko ibuka ko ari byiza kuganira na muganga wawe cyangwa umuganga w'imiti ku myitozo ngororamubiri ikubereye.

Kugira ngo wungukire neza muri gahunda yawe yo gukora siporo, zirikana izi nama.

Ni gute waryama neza nta bubabare?

Gusinzira neza ni ingenzi ku muntu urwaye AS. Iyo ibitotsi bihungabanyijwe n'ububabare cyangwa gukomera, ibimenyetso bishobora kwiyongera umunsi ukurikiyeho. Rero, gerageza ibi bintu kugira ngo ubyuke mu gitondo nta bubabare.

• Hitamo matela ikwiye: Niba matela yawe ishaje, yacitse intege, cyangwa ikomeye cyane, ni cyo gihe cyo kugura indi nshya. Matela igomba kuba yoroshye bihagije kugira ngo ikwirakwize ibiro byawe ku buryo bungana, ariko ikomeye bihagije kugira ngo umubiri wawe ugume ahantu hamwe.
• Wite ku musego wawe: Niba bishoboka, gerageza kuryama udafite umusego. Ibi bizagufasha kugumana ijosi ryawe n'umugongo bigororotse. Niba bigoye kubikora, koresha umusego woroshye cyane.
• Uburyo bwo gusinzira: Ntukigere uryama uryamye. Bitera igitutu kinini ku ijosi no ku mugongo. Uburyo bwiza bwo gusinzira ni ukuryama uryamye. Niba bigoye, gerageza kuryama ufite umusego muto cyangwa igitambaro kizingiye munsi y'amavi yawe.
• Igire akamenyero ko gusinzira neza nijoro: Komeza kugira umwijima mu cyumba cyawe cyo kuraramo. Gabanya kunywa ikawa, icyayi, gukoresha telefoni yawe, no kureba televiziyo mbere yo kuryama. Ahubwo, jya woga ushyushye kandi ugire umwanya woroshye wo kuryama.

Tekereza no ku buzima bw'ibirenge byawe.

Hari abantu barwaye AS bashobora kugira ikibazo cyo kubabara mu birenge byabo. Ibi byitwa plantar fasciitis . Ibi bitera ububabare mu gice cyo hasi cy'ikirenge cyangwa agatsinsino. Ubu bubabare bushobora gutuma bigorana gukora imyitozo ngororamubiri ugomba gukora.

Kugira ngo wirinde ibibazo ku birenge byawe, kora ibi bikurikira:

• Buri gihe wambara inkweto zigushimisha kandi zitanga ubufasha bwiza ku gice cyo hasi cy'inyuma.
• Ushobora kubonana n'umuganga w'amaguru ukabikora ku giti cyawe. Ibi kandi byitwa orthotics . Iyo byambawe mu nkweto zawe, bishobora kugufasha kugabanya umuvuduko ku bice bimwe na bimwe by'ikirenge cyawe.
• Kora imyitozo yoroshye yo kunanura ibirenge byawe.

Inama zo koroshya imirimo yo mu rugo

Imirimo yo mu rugo nayo ishobora kuba ikibazo kuri AS. Rero, gerageza kugabanya imirimo yawe mu gihe utagifite ububabare bwinshi kandi unaniwe. Aho gukora byose icyarimwe, fata ikiruhuko ugikore buhoro buhoro.

Dore izindi nama zingirakamaro:

• Koresha agakoresho gafata imishumi miremire kugira ngo ugere ku bintu biri kure, nko mu gihe ufata ikintu ku gikoni cyangwa mu gihe ufata igitambaro vuba. Nanone, hitamo ibikoresho bifata imishumi miremire mu gihe urimo gukora ubusitani cyangwa urimo gusukura inzu.
• Hitamo imashini isukura ikoresheje umwuka woroshye kandi woroshye gukoresha. Idakoresha insinga niyo nziza.
• Niba wumva unaniwe, icara ku ntebe urimo gukora ibintu nko gukata imboga cyangwa kuzingira imyenda. Ariko ntukicare igihe kirekire icyarimwe . Ibyo bishobora gutuma urushaho kunanirwa.
• Saba ubufasha. Mu gihe wumva unaniwe, ntugatinye gusaba ubufasha abagize umuryango wawe .

Witondere ibi bintu ku kazi

Kurikiza izi ntambwe kugira ngo uzigame imbaraga zawe kandi ugabanye ububabare mu gihe ukora.

Ibintu byo kwibuka mugihe uri mu rugendo

Kugira AS ntibivuze ko ugomba guhagarika ingendo. Ariko niba ubyitayeho iyo uri mu rugendo, urugendo rwawe ruzakoroha cyane.

• Niba utwaye imodoka: Icara umugongo wawe ugororotse. Koresha umusego wo gushyigikira umugongo nibiba ngombwa. Hagarika imodoka kenshi, sohoka, kandi urambure umubiri wawe.
• Mu ngendo z'indege: Kwinjira mu bikapu biremereye. Nyuma yo kwinjira mu ndege, menyesha umukozi wo mu ndege uko umeze kandi usabe ubufasha mu gushyira imizigo yawe hejuru. Haguruka ugende hirya no hino uko bishoboka kose mu gihe cy'urugendo, urambuye umubiri wawe.
• Ntukibagirwe imiti yawe: Bika imiti yawe yose . Niba ukeneye kuyishyira muri firigo, uzane agakapu gakonjesha kayikwiriye. Niba watakaje imiti yawe ku mpamvu iyo ari yo yose, yereke muganga wawe kandi ubike kopi y'umuti wawe .
• Witondere: Gutembera biraruhije. Ntugateganye kubona byinshi mu munsi umwe. Shaka umwanya wo kuruhuka.