Oko Kufuneka Ukwazi
Ukukhuselwa okuhlangeneyo kunokunciphisa uxinzelelo kwiintlobo ze-arthritic kunye nokunciphisa intlungu. Kukho imigaqo emininzi yokukhusela, eya kulandelwa, iya kunceda ukugcina amandla nokugcina umsebenzi ohlangeneyo . Iingcebiso zilula, kodwa kufuneka uqaphele ukuhamba kakuhle kwaye uqaphele imiqondiso yomzimba.
Hlonipha intlungu
Okokuqala kwaye okuphambili, kufuneka uqaphele iimpawu zomzimba.
Ukuba ufumana intlungu emva komsebenzi, kufuneka uqwalasele ukuba usebenze kakhulu okanye wenza kakhulu. Musa ukuyihoba intlungu-hlonipha intlungu oziva ngayo. Kwizigulane ze-arthritis , kukho i-2-Hour Rule echaza ukuba xa unentlungu yesifo se-arthritis emva kweeyure ezimbini emva kokuba usebenze ngaphezu kokuba wenze ngaphambili, cinga ukusika kwakhona ngexesha elizayo. Eyona nto, hlenganisa izinga lakho lomsebenzi kwinqanaba leentlungu.
Gwema izinto ezibuhlungu ezichaphazelekayo
Gwema nayiphi na into eyenza ubuhlungu kwaye ufumane indlela engcono yokufeza umsebenzi. Yenza izinto ezizenzekelayo ezokukhusela amajoyina akho. Ukuba ukuma kubangela intlungu, uzama ukwenza lo msebenzi xa uhleli. Gwema uxinzelelo olunzulu kwiindawo ezincinane zesandla . Umzekelo, ukuba uvula ibhotile yamanzi iyabuhlungu, musa ukuphoqa isandla sakho. Thola ukuvula ibhotile esebenzayo okanye omnye umntu avule yona. Kwakhona, thintela ukuphakamisa okunzima. Ekugqibeleni, ingqiqo yakho iya kuqwalasela into ekufuneka uyiphephe.
Hlola iiNcedisi zokuNcedisa ezifumaneka
Kukho izixhobo ezininzi zokuncedisa eziza kukunceda ufeze imisebenzi enzima kwaye ibuhlungu. Abavuli beJar, abaculi, izitya zokugqoka, izixhobo zokucoca ixesha elide , izihlalo zangasese eziphakanyisiwe, kunye neebhanki zokuhlamba ziyimimiselo embalwa yezixhobo zokuncedisa ezilula.
Ngokusebenzisa izixhobo zokuncedisa , ubeka uxinzelelo oluncinci kumalungu akho.
Sebenzisa Amanyathelo Awona Mkhulu Kakhulu kunye Namaqhinga
Kufanele usebenzise zombini iingalo xa uphakamisa okanye uphatha into. Ngokusebenzisa amajoyino amakhulu kunye anamandla, awuyi kuxininisa amajoyina athile okanye indawo ezibuthathaka zomzimba wakho.
Sebenzisa i-Good Posture kunye neMichanics
Kukho iindlela ezifanelekileyo zokuma, ukuhlala, ukugoba, ukufikelela, nokuphakamisa okuya kukuvumela ukuba ubeke uxinzelelo oluncinci kumalungu akho. Ngokuhamba ngokufanelekileyo, unokulondoloza amanqaku akho.
Gwema ukuhlala kwindawo enye kwixesha elide
Ukuhlala kwindawo efanayo kwithuba elide kunokubangela ukuba iingxube zibe nzima kwaye zibe zibuhlungu. Kufuneka uguqule izikhundla rhoqo ngangokunokwenzeka ukuze ukhusele amanxeba akho.
Ukulinganisa Umsebenzi kunye nokuphumla
Kubalulekile ukulinganisela imisebenzi kunye nokuphumla. Xa umzimba wakho utyikitya ukuba uye wakwanela, cwangcisa ixesha lokuphumla. Ngokuqhelanisa umsebenzi kunye nokuphumla, uya kuba nako ukwenza okungakumbi, nangona kungathatha ixesha elide, kwaye uya kukhusela amalungu akho kunye.
Gweba ixesha elide lokungahambi
Ukungasebenzi nokungapheli ixesha elide kuya kubangela ukuqina nokunyuka kwentlungu. Izenzo zokunyakaza ezincinci kufuneka zenziwe imihla ngemihla. Icandelo ngalinye kufuneka lifakwe kuluhlu olupheleleyo lokunyakaza ngokuguqa, ukunweba, nokwandisa idibeneyo.
Ukunciphisa Umzimba obuninzi
Isisindo esongezelelekileyo songeza uxinzelelo kumalungu athathaka. Ngokulahlekelwa ubunzima kwaye uhlale ekulinganisweni komzimba wakho, uya kukhusela amanxeba akho.
Yenza lula, Cwangcise, kwaye Hlela
Zama ukusebenzisa izihlunu zakho kunye namalungu amaninzi ngokufanelekileyo. Ngokucwangcisa nokucwangcisa umsebenzi wakho okanye nayiphi na imisebenzi, ukulula kuyakuguqulela ukugcinwa kwamandla kunye nokunyanzeliswa kancinci kumalungu akho.
Imithombo:
Khusela Amalungu Akho. Arthritis Foundation. 8/9/2007.
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Ubume bemiSebenzi yoKhuselo. Gecht-Silver, Maureen et al., UpToDate.