I-Ankylosing Spondylitis: Phucula Ukuma Kwakho Ngezi ngcebiso

I-Ankylosing spondylitis yi-arthritis evuthayo eyenza utshintsho kwi-posture eyenzeka ngexesha. Ngaba umthambo kunye nokugcina ulungelelwaniso lomgogodla kunceda ukuphucula iingxaki zokuma?

I-Ankylosing Spondylitis Posture Ukuphuculwa

I-Ankylosing spondylitis / AS yi-arthritis ye-autoimmune echaphazela ngokukodwa umqolo. Inokusasazeka kwamanye amalungu omzimba kwaye ichaphazele amalungu angaphakathi. Iingxaki zentlungu emqolo ziyimpembelelo eqhelekileyo yemeko kwaye kuxhomekeke kubunzima bomonakalo kumqolo, unokuba nefuthe elibi kakhulu kwi-posture.

Ichaphazela Ukuma

Imeko idla ngokuchaphazela kuqala amalunga e-sacroiliac ezantsi komqolo apho ancamathela khona kwi-pelvis. Njengoko imeko iqhubela phambili isebenza ngendlela yayo ukuya kumqolo ophezulu. Umqolo uqukethe i-26 vertebrae / amathambo abekwe phezu komnye.

• I-Ankylosing spondylitis inokubangela ukuba amathambo adibanise kunye. (Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023)
• Imeko ibangela ukukhubazeka kwekyphotic – ukujikeleziswa komqolo ongaphezulu, kunye nomqolo osezantsi ukucaba.
• Njengoko isifo siqhubela phambili, umnqonqo uphazamiseka kwindawo egobileyo kwaye ubangela ubunzima obukhulu kwimisebenzi yemihla ngemihla.
• Ukuma okugobileyo kunokubeka uxinzelelo kumalungu angaphakathi kwaye kukhokelele kubunzima bokuphefumla.
• Imeko ikhokelela kwiingxaki zokulinganisela ezandisa umngcipheko wokuwa. (U-Alessandro Marco De Nunzio, et al., 2015)

Iingcebiso zoPhuculo lwesimo

Ukuma nokuhamba

Xa umile okanye uhamba zama ukukhumbula uku:

• Gcina umqolo othe tye.
• Lungisa iindlebe, amagxa, izinqe, amadolo kunye namaqatha kumgca othe tye.
• Cola amagxa amagxa kunye kwaye wehle ukuya kwiipokotho ezingasemva.
• Khululeka iingalo emacaleni.
• Jonga ngqo phambili.
• Beka isilevu ngasemva kancinci.

Kuhlala

Iigophe zendalo zomnqonqo zifuna inkxaso yokuma okufanelekileyo xa uhleli. Zama la macebiso xa usedesikeni okanye etafileni:

• Beka ukuphakama kwesitulo ukuze izinqe kunye namadolo zigobe kwii-angles ezingama-90.
• Beka iinyawo zithe tyaba phantsi okanye usebenzise isitulo seenyawo ezisekelwe kubude besitulo.
• Beka umqamelo wenkxaso ye-lumbar okanye itawuli edibeneyo emva komqolo ophantsi.
• Beka imonitha yesikrini kwinqanaba lamehlo ukugcina umva ongasentla uthe tye.
• Gcina ikhibhodi kunye nempuku kufutshane nomzimba ukunqanda ukugqithisa okunokunyusa ukujikeleza kwamagxa kunye nomqolo ongaphezulu.

Ulele phantsi

I-Ankylosing spondylitis inokwenza ukulala phantsi kungakhululeki. Ukuxhasa umnqonqo ngelixa ulele phantsi zama:

• Lala kumatrasi ongaqinile okanye uchwetheze njengogwebu lwenkumbulo ukuze uhambelane nomzimba.
• Beka umcamelo phakathi kwamadolo ukugcina umqolo othe tye xa ulele ngecala.
• Sebenzisa umqamelo okhethekileyo ukukhusela ukubeka umva ongaphezulu kwindawo engqukuva.

Imithambo yokuma

Kubantu abane-ankylosing spondylitis ukolula kunye nokuqinisa umthambo kunokunceda ukuphucula ukuma komzimba. Abantu ngabanye bayacetyiswa ukuba bathethe nomboneleli wabo wezempilo ngaphambi kokuba baqalise inkqubo yomthambo.

I-Chin Tucks

• Hlala nkqo.
• Khama iiblades zamagxa kunye.
• Beka iingalo emacaleni akho.
• Jonga ngqo phambili, tsala isilevu ngasemva kwaye ungene de ukolula kuvakala ecaleni kwezihlunu zentamo.
• Bamba imizuzwana emithathu ukuya kwemihlanu kwaye uphumle.
• Phinda amaxesha e10.

IKona Yolula

• Yima ujonge ekoneni.
• Phakamisa iingalo ukuphakama kwamagxa.
• Beka umphambili omnye umphambili kudonga ngalunye.
• Zigxadazele iinyawo.
• Kancinci ukutshintsha ubunzima phezu komlenze wangaphambili kwaye ungqiyame ngekona.
• Yima xa ukolula kuvakala esifubeni.
• Bamba imizuzwana eyi-10 ukuya kwengama-20 kwaye uphumle.
• Phinda kathathu.

I-Scapular Squeezes

• Hlala ngokuthe nkqo iingalo zibeke emacaleni.
• Dibanisa iincakuba zamagxa ngokungathi zibambe into phakathi kwazo.
• Bamba imizuzwana emithathu kwaye uphumle.
• Phinda amaxesha e10.

Ukugcina ulungelelwaniso lomqolo kuya kunceda ukunciphisa iintlungu zangasemva ezenzeka nge-AS.

• Ukuzivocavoca okujoliswe kuko kunokunceda ukolula izihlunu eziqinileyo kunye nokomeleza izihlunu ezinoxanduva lokugcina ulungelelwaniso lomqolo.
• Ukugcina ukuma okunempilo xa uhleli, umile, kwaye ulele kunokunceda ukukhusela ukukhubazeka kumqolo.
• Umsebenzi oqhelekileyo womzimba unokunceda ukulwa nokuqina kunye nokunceda ukugcina amandla onke.

Kwinkqubo yokuzivocavoca yomntu ngamnye, jonga i-physical therapist okanye i-chiropractor ngokubandakanya i-posture exercises ukunceda ukukhusela iingxaki ekuphuhliseni.

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Arthritis

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Ucaphulo

Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. I-Ankylosing spondylitis.

De Nunzio, AM, Iervolino, S., Zincarelli, C., Di Gioia, L., Rengo, G., Multari, V., Peluso, R., Di Minno, MN, & Pappone, N. (2015). I-Ankylosing spondylitis kunye nokulawulwa kwe-posture: indima yegalelo elibonakalayo. Uphando lweBioMed lwamazwe ngamazwe, 2015, 948674. doi.org/10.1155/2015/948674