The most common and prominent symptom of rheumatoid arthritis (RA) is morning stiffness. Rheumatologists consider morning stiffness that lasts at least an hour a key sign of RA. Although the stiffness usually loosens and goes away, it can take some time.

这是您可以做的八件事，以轻轻缓解早晨的僵硬。

早上起床前一个小时服用疼痛或抗炎药。在床边放一小吃，以免空腹服药。当您晚上准备上床睡觉时，请在通常的唤醒时间之前设置闹钟一个小时。确保将以下物品放在床头柜上：

  • 一剂止痛药
  • a glass of water
  • 几个盐饼干

当闹钟在早上发出时，不要起床。只需用大量水吞下止痛药即可。吃盐，以防止胃部不适。然后，在通常的唤醒时间中重置警报。

Relax. Breathe. Allow yourself to slip softly back to sleep.

By the time your alarm rings, the pain medication should be working. But don’t get up quite yet. Stretch gently and do some range-of-motion exercises. It will help warm up your sleepy muscles and loosen those creaky joints.

当您仍在封面上时，躺在背上。首先伸展上半身，轻轻移动关节，穿过舒适的运动范围。首先，将头从侧面到另一侧，松开脖子。然后伸展以下关节，首先在一侧，然后在另一侧伸展：

  • 手
  • 手腕
  • 肘部
  • 肩膀

Then do the same with the joints in your lower body:

  • 脚趾
  • ankles
  • 膝盖
  • hips

Stretch and move your joints as much as you can, slowly and gently. When your joints feel less stiff and painful, you should get up.

Taking a warm bath or shower is one of the best ways to help relieve morning stiffness. Heat causes the blood to move to the surface of the skin. A warm bath or shower will flush and warm your joints along the way.

In the bath, try for a warm 10- to 20-minute soak. Continue to gently move and exercise your joints. Massage them with a washcloth. In the shower, if you have a handheld showerhead, direct the spray to massage stiff, sore joints. Stay in long enough to get nice and warm.

在整天穿好衣服之前，请将衣服弹入干衣机五分钟。使用最高的热量设置。然后去做咖啡，倒谷物，或下鸡蛋煮沸。

When the dryer beeps, get your heated clothes out and put them on. The warmth from the dryer is soothing and will help to loosen up your stiff, achy joints.

早晨在这里，你要空了。您的身体需要燃料！

吃淡但营养丰富的早餐可以帮助缓解早晨的僵硬。带有全麦吐司的鸡蛋或酸奶，或一碗冷或冷的全麦谷物，配以牛奶或豆浆。这些选择中的任何一个都将为您的身体提供入门所需的能量。

作为一种自身免疫性疾病，RA使您的身体攻击自己的关节。您的身体还捍卫自己免受其他攻击的影响，并不断修复这些攻击的伤害。因此，从健康的早餐开始您的一天。它会为您的身体促进，以便它可以正常运行。

变暖的盐或乳液可以帮助缓解僵硬的关节酸痛。被按摩到关节上的皮肤中，温暖渗透，可以持续一段时间。

Cloth bags filled with uncooked rice, beans, or other organic substances make terrific heat packs. Zap the bag for a minute or so in the microwave to get it warm. The heat should last for at least 30 minutes. Electric heating pads work well, too.

如果您的办公室很冷，则策略性地放置在桌子下面的小空间加热器也可以帮助缓解早晨的僵硬。

RA can make exercise difficult. When a joint flares up, it can hurt too much to even move it. It’s also easy to overdo exercising when you’re feeling good, which can cause a new flare. So what’s the key? Don’t stress painful joints, but try to move all the others.

Walking for 15 or 20 minutes a day strengthens the muscles that support your joints. Stretching and moving your joints through simple, gentle, range-of-motion exercises helps to keep them from getting stiff and weak.

Keeping your body fit and strong can reduce the amount of time it takes to relieve stiffness and get going in the morning.

莫rnings are always busy. But when your joints are stiff and painful, they can be even harder. So go ahead: Ask for help from your family or friends. You may be surprised at how pleased they are to lend a helping hand.

最后，要注意。每天，每天都为自己腾出时间，并考虑学习冥想作为减轻压力的一种方式。类风湿关节炎是一种严重的疼痛疾病。为了减轻应对的压力，停止和专注于时不时地呼吸。