Ngaba une-ankylosing spondylitis, okanye i-AS ngamafutshane? Ngoko mhlawumbi uyazi ukuba kunzima kangakanani ukudlula usuku lonke ngale ntlungu yomqolo kunye namalungu, ingakumbi ukuqina kwasekuseni, kunye nokudinwa okuhamba nayo. Kodwa ungakhathazeki. Asinto engenakulawulwa. Ngokwenza utshintsho olulula kubomi bethu bemihla ngemihla kunye nokusebenzisa amaqhinga athile, singenza ukuphila nale meko kube lula kakhulu. Ngoko makhe sibone indlela yokwenza oko.
Ukubaluleka kokuhlala usebenza rhoqo
Enye yezona ndlela zibalaseleyo zokulawula i-AS kukuzilolonga . Usenokuba uzibuza, "Ndingazilolonga njani xa ndisentlungwini?" Kodwa ukwenza izivivinyo ezifanelekileyo kunokunceda ekunciphiseni iintlungu nokwandisa ukuguquguquka komqolo wakho nasemalungeni. Kodwa khumbula, kungcono ukuthetha nogqirha wakho okanye ingcali yezonyango malunga nezivivinyo ezilungileyo kuwe.
Ukuze ufumane okuninzi kwinkqubo yakho yokuzilolonga, khumbula la macebiso.
| Ingcebiso | Kutheni oko kubalulekile? |
|---|---|
| Khetha ixesha elifanelekileyo lokuzilolonga. | Khetha ixesha losuku apho unamandla kakhulu kwaye ungenazo iintlungu kakhulu. Umzekelo, emva kokuba ukuqina kusasa kuphelile, imva kwemini isenokuba lelona xesha lilungileyo. |
| Zifudumeze ngaphambi kokuba uzilolonge. | Ukuhlamba ngamanzi afudumeleyo ngaphambi kokuba wenze umthambo kuya kunceda ukhulule izihlunu zakho kunye namalungu, okwenza kube lula ukushukuma. Kwakhona, ungalibali ukwenza umthambo omncinci ngaphambi kokuba uqale umthambo wakho. |
| Lumka ngokuzivocavoca okunzima. | Qiniseka ukuba ubuza ugqirha wakho ukuba ukubaleka, ukutsiba, umthambo ochaphazela kakhulu, okanye ukudlala imidlalo efana nebhola ekhatywayo kufanelekile na.Ukuba une-spinal stenosis okanye amathambo adibene, unamathuba amaninzi okuba nengozi. |
| Ukuzilolonga ngendlela efanelekileyo. | Hlala umile kakuhle xa usenza umthambo. Gcina umqolo wakho uthe tye. Oku kuya kunciphisa uxinzelelo olungeyomfuneko kumqolo wakho. |
Ungalala njani ubusuku bonke ngaphandle kwentlungu?
Ukulala kakuhle kubalulekile kumntu one-AS. Ukuba ubuthongo buphazanyiswa ziintlungu okanye ukuqina, iimpawu zinokuba mandundu ngosuku olulandelayo. Ngoko ke, zama ezi zinto ukuze uvuke kusasa ungenantlungu.
- Khetha umatrasi ofanelekileyo: Ukuba umatrasi wakho mdala, ugobile, okanye uqinile kakhulu, lixesha lokufumana omtsha. Umatrasi kufuneka uthambe ngokwaneleyo ukusasaza ubunzima bomzimba wakho ngokulinganayo, kodwa uqine ngokwaneleyo ukugcina umzimba wakho kwindawo enye.
- Lumka umqamelo wakho: Ukuba kunokwenzeka, zama ukulala ngaphandle komqamelo. Oku kuya kunceda ukugcina intamo nomqolo wakho zilungelelene. Ukuba kunzima ukwenza oko, sebenzisa umqamelo omncinci kakhulu nothambileyo.
- Indawo yokulala: Ungaze ulale ngesisu. Oku kubeka uxinzelelo olukhulu entanyeni nasemqolo. Eyona ndlela ilungileyo yokulala kukuwela emqolo. Ukuba kunzima, zama ukulala unesiqamelo esincinci okanye itawuli esongiweyo phantsi kwamadolo akho.
- Ziqhelise ukulala kamnandi ebusuku: Gcina igumbi lakho lokulala limnyama kwaye lizolile. Nciphisa ukusela ikofu, iti, ukusebenzisa ifowuni yakho, kunye nokubukela iTV ngaphambi kokulala. Endaweni yoko, hlamba ngamanzi afudumeleyo kwaye wolule izandla zakho ngaphambi kokulala.
Cinga nangempilo yeenyawo zakho.
Abanye abantu abane-AS banokuba nesifo esibuhlungu ezinyaweni zabo. Oku kubizwa ngokuba yi -plantar fasciitis . Oku kubangela intlungu ezantsi kwenyawo okanye esithendeni. Le ntlungu inokwenza kube nzima kuwe ukwenza umthambo ekufuneka uwenze.
Ukuze uphephe iingxaki ezintendeni zeenyawo zakho, yenza ezi zinto zilandelayo:
- Nxiba izihlangu ezikhululekileyo nezixhasa kakuhle iinyawo.
- Ungabona ugqirha weenyawo uze wenzele iinyawo zakho ngokwezifiso. Ezi zikwabizwa ngokuba zii-orthotics . Xa zinxitywa ngaphakathi kwezihlangu zakho, zinokunceda ekunciphiseni uxinzelelo kwiindawo ezithile zonyawo lwakho.
- Yenza umthambo olula wokuzolula iinyawo zakho.
Nantsi indlela elula yokuzilolonga: Hlala esitulweni ubeke into engqukuva, efana nebhola yetenisi, phantsi kweseyile yakho. Ngoku yiqengqele ibhola kancinci kuzo zonke iindlela ukusuka kwiseyile. Ukwenza oku ubuncinane kabini ngemini kuya kunika isiqabu esihle.
Iingcebiso zokwenza imisebenzi yasekhaya ibe lula
Umsebenzi wasekhaya unokuba ngumceli mngeni nakwi-AS. Ngoko ke, zama ukwahlula imisebenzi yakho yasekhaya xa ungaziva buhlungu kakhulu kwaye udiniwe. Endaweni yokusebenza yonke ngaxeshanye, thatha ikhefu uze uyenze kancinci kancinci.
Nazi ezinye iingcebiso eziluncedo:
- Sebenzisa isixhobo sokubamba esinemikhono emide ukuze ufikelele kwizinto ezikude, njengaxa uthatha into ethile kwikhawuntara yekhitshi okanye uthatha ilaphu ngokukhawuleza. Kwakhona, khetha izixhobo ezinemikhono emide xa usebenza egadini okanye utshayela indlu.
- Khetha i-vacuum cleaner elula nelula ukuyisebenzisa. Engenantambo yeyona ilungileyo.
- Ukuba uziva udiniwe, hlala esitulweni ngelixa usenza izinto ezifana nokusika imifuno okanye ukusonga impahla. Kodwa ungahlali ixesha elide ngexesha . Oko kunokukwenza udinwe nangakumbi.
- Cela uncedo. Xa uziva udiniwe, ungabi nazintloni zokucela uncedo kumalungu osapho .
Lumka kwezi zinto emsebenzini
Landela la manyathelo ukuze wonge amandla akho kwaye unciphise iintlungu ngelixa usebenza.
| Ingcebiso | Ingcaciso |
|---|---|
| Cwangcisa umsebenzi wakho. | Yenza eyona misebenzi ibalulekileyo xa unamandla amaninzi emini. Endaweni yokwenza into enye ngalo lonke ixesha, tshintshatshintsha phakathi kwemisebenzi eyahlukeneyo. |
| Yenza indawo yakho yokusebenza ibe ntle. | Ukuba usebenzisa isitulo seofisi, qiniseka ukuba sixhasa umqolo kakuhle. Gcina isixhobo sakho sokubona ikhompyutha sikwinqanaba lamehlo. Hlala umqolo wakho uthe nkqo. Abanye abantu bafumanisa ukuba idesika emileyo ikhululekile. |
| Phumla rhoqo. | Musa ukuhlala ixesha elide. Sukuma uhambehamba ubuncinane kanye ngeyure. Endaweni yokuthumela i-imeyile kumhlobo, yiya kuye. Phuma uye kuhambahamba ngaphandle ngexesha lesidlo sasemini. |
Izinto ekufuneka uzikhumbule xa uhamba
Ukuba ne-AS akuthethi ukuba kufuneka uyeke ukuhamba. Kodwa ukuba uyazinyamekela ezi zinto xa uhamba, uhambo lwakho luya kuba lula kakhulu.
- Ukuba uqhuba: Hlala umqolo wakho uthe nkqo. Sebenzisa umqamelo ukuxhasa umqolo ukuba kuyimfuneko. Misa imoto rhoqo, phuma, kwaye wolule umzimba wakho.
- Kwiinqwelomoya: Ngena kwiingxowa ezinzima. Emva kokukhwela inqwelomoya, yazisa umntu osebenza kwinqwelomoya ngemeko yakho kwaye ucele uncedo lokubeka imithwalo yakho phezulu. Sukuma uhambehamba kangangoko unako ngexesha lokuhamba ngenqwelomoya, wolule umzimba wakho.
- Ungalibali amayeza akho: Gcina onke amayeza akho nawe . Ukuba ufuna ukuwafaka efrijini, yiza nebhegi yokupholisa ewafaneleyo. Ukuba ulahlekelwa ngamayeza akho nangasiphi na isizathu, wabonise ugqirha wakho kwaye ugcine ikopi yemiyalelo yakho .
- Zikhathalele: Ukuhamba kuyadinisa. Musa ukucwangcisa ukubona izinto ezininzi ngosuku olunye. Zinike ixesha lokuphumla.
Umyalezo Wokuya Ekhaya
- I-Ankylosing spondylitis (AS) yimeko yexesha elide, kodwa utshintsho olulula kwindlela yokuphila lunokwenza ukuphila nale meko kube lula kakhulu.
- Ukuzilolonga kunye nokugcina indlela efanelekileyo yokuma kufana nabahlobo bakho ababini abasenyongweni.
- Ubuthongo obuhle bubalulekile. Lumka kakhulu umatrasi wakho, umqamelo, kunye nendawo olala kuyo.
- Yenza imeko-bume ekhaya nasemsebenzini enciphisa uxinzelelo emzimbeni wakho.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale umthambo omtsha okanye ukuba intlungu okanye ukuqina komzimba kuyakhula.
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