Izindlela ezi-7 zokudambisa izinhlungu emuva emuva kokukhulelwa

-Delile

• Okufanele ukwenze ukulwa nobuhlungu emuva emuva kokukhulelwa
• Ingabe kungokwemvelo ukuba nobuhlungu beqolo ekukhulelweni kokuqala?
• Ungabugwema kanjani ubuhlungu emuva emuva kokukhulelwa
• Yini engabangela ubuhlungu beqolo ekukhulelweni
• Uzoya nini kudokotela

Ukwehlisa izinhlungu emuva lapho ekhulelwe, owesifazane okhulelwe angalala ngomhlane amadolo egobile nezingalo zakhe zoluleke emzimbeni, agcine wonke umgogodla uhlezi kahle phansi noma kumatilasi oqinile. Lesi sikhundla sithatha ama-vertebrae kahle, sisuse isisindo ngemuva, ngaleyo ndlela sidambise ubuhlungu emuva emaminithini ambalwa.

Ubuhlungu beqolo yisimo esivamile esenzeka kwabesifazane abakhulelwe abayi-7 kwabangu-10, futhi ikakhulukazi sithinta intsha, esakhula, abesifazane ababhemayo nalabo asebevele benesimo sezinhlungu zomhlane ngaphambi kokukhulelwa.

Okufanele ukwenze ukulwa nobuhlungu emuva emuva kokukhulelwa

Amasu amahle kakhulu wokuqeda izinhlungu ezisezingeni eliphansi ngesikhathi sokukhulelwa yilezi:

1. Sebenzisa i-compress eshisayo: ukugeza okushisayo, ukuqondisa indiza yamanzi kusuka eshaweni iye endaweni lapho ibuhlungu khona noma ukufaka ibhodlela lamanzi ashisayo ngemuva kuyindlela enhle yokuqeda izinhlungu. Ngaphezu kwalokho, ukucindezela okufudumele ngamafutha abalulekile e-basil noma eucalyptus esifundeni esithintekile, imizuzu engu-15 izikhathi ezi-3 kuya kwezi-4 ngosuku kungasiza futhi;
2. Sebenzisa imicamelo phakathi kwemilenze yakho ukulala ngohlangothi lwakho, noma ngaphansi kwamadolo lapho ukulala ubheke phansi nakho kusiza ukuhlala kangcono umgogodla, ukunciphisa ukungakhululeki;
3. Ukwenza ukubhucungwa umzimba: ukubhucungwa emuva nasemlenzeni kungenziwa ngamafutha alimondi amnandi nsuku zonke ukunciphisa ukuqina kwemisipha. Bona izinzuzo nokuphikisana kokumasaja lapho ukhulelwe.
4. Ukwelula: Lala ngomhlane imilenze yakho igobile, ubambe umlenze owodwa kuphela ngesikhathi, ubeke izandla zakho ngemuva kwamathanga akho. Ngalokhu kuhamba umgogodla we-lumbar uyalungiswa uletha ukukhululeka ngokushesha ezinhlungwini zasemhlane. Lokhu kunwebeka kufanele kugcinwe okungenani iminithi eli-1 ngesikhathi, kulawula ukuphefumula kwakho kahle.
5. I-Physiotherapy: kunezindlela ezahlukahlukene ezingasetshenziswa, ezifana ne-kinesio tape, i-spinal manipulation, i-pompage nezinye ezingasetshenziswa yi-physiotherapist ngokwesidingo;
6. Usebenzisa amakhambi: Kwezinye izimo, kungadingeka ukusebenzisa i-anti-inflammatory oint efana neCataflan, futhi kulezi zimo, thintana nodokotela ngaphambi kokuyisebenzisa. Ukuthatha imishanguzo yomlomo, njengeDipyrone neParacetamol kungenzeka ngezikhathi zobuhlungu obukhulu, kepha akunconywa ukuthatha ngaphezu kuka-1g ngosuku, izinsuku ezingaphezu kwezingu-5. Uma kunesidingo esinjalo, kufanele kuboniswane nodokotela.
7. Ukuzivocavoca umzimba njalo: Izinketho ezinhle yi-hydrokinesiotherapy, ukubhukuda, i-Yoga, i-Clinical Pilates, kepha ukuhamba nsuku zonke, cishe imizuzu engama-30, nakho kunemiphumela emihle ekunciphiseni izinhlungu.

Bona konke ongakwenza ukuze uzizwe umuhle kule vidiyo:

Ingabe kungokwemvelo ukuba nobuhlungu beqolo ekukhulelweni kokuqala?

Kujwayelekile ukuthi abesifazane abakhulelwe baqale ukuzwa ubuhlungu beqolo ekuqaleni kokukhulelwa ngenxa yokwanda kweprogesterone kanye ne-relaxin egazini, okwenza ukuthi imisipha yomgogodla ne-sacrum ikhululeke kakhulu, ekhuthaza ubuhlungu, okungaba maphakathi nomhlane noma ekugcineni komgogodla.

Ukuba khona kwezinhlungu zangemuva ngaphambi kokukhulelwa kwandisa namathuba abesifazane abaphethwe yilesi sibonakaliso ngesikhathi sokukhulelwa, khona kanye kwi-trimester yokuqala, kanti kwabanye besifazane ubuhlungu buyanda kancane kancane ngokuqhubeka kokukhulelwa.

Ungabugwema kanjani ubuhlungu emuva emuva kokukhulelwa

Ukugwema izinhlungu zangemuva ngesikhathi sokukhulelwa kubalulekile ukuba ngaphakathi kwesisindo esifanele ngaphambi kokukhulelwa. Ngaphezu kwalokho, kubalulekile uku:

• Ungafaki isisindo ngaphezu kuka-10 kg phakathi nokukhulelwa konke;
• Sebenzisa umkaki ukuxhaswa kwabesifazane abakhulelwe lapho isisu siqala ukukala;
• Yenza izivivinyo zokuzelula imilenze nomhlane nsuku zonke ekuseni nasebusuku. Funda ukuthi ungakwenza kanjani lokhu: Ukuzivocavoca umzimba okwelula ngesikhathi sokukhulelwa;
• Njalo gcina umhlane wakho ume mpo, ukuhlala nokuhamba.
• Gwema ukuphakamisa izinsimbi, kepha uma kufanele, bamba into uyisondeze emzimbeni wakho, uguqe ngamadolo akho futhi ugcine umhlane wakho ume mpo;
• Gwema ukugqoka izicathulo eziphakeme nezimbadada ezicabalele, ukhetha izicathulo ezinokuphakama okungu-3 cm, zikhululekile futhi ziqinile.

Ngokuyinhloko, ubuhlungu bangemuva ekukhulelweni kwenzeka ngoba iqolo elingezansi ligcizelela ukugobeka kwalo ngokukhula kwesibeletho esingaphambili, nakho okuguqula isikhundla se-sacrum, esiba siphezulu kakhulu, maqondana ne-pelvis. Ngokunjalo, isifunda se-thoracic kufanele futhi sivumelane nokukhula kwevolumu yamabele nezinguquko esifundeni se-lumbar, bese siphendula kulezi zinguquko, sikhuphule i-dorsal kyphosis. Umphumela walezi zinguquko ubuhlungu bomhlane.

IKinesio Tape ibhekene nobuhlungu obuphansi emuva

Yini engabangela ubuhlungu beqolo ekukhulelweni

Ubuhlungu beqolo ekukhulelweni kuvame ukubangelwa izinguquko zemisipha kanye nemisipha. Lobu buhlungu buhlala buba bucayi njalo lapho owesifazane okhulelwe emi noma ehleli isikhathi eside, lapho ethatha okuthile phansi ngokungafanele, noma enemisebenzi ekhandlayo kakhulu edala ukukhathala okukhulu.

Ezinye izimo ezingakhulisa lesi sibonakaliso yimisebenzi yasekhaya noma yobungcweti, umzamo wokuphindaphinda, ukuma amahora amaningi noma ukuhlala amahora amaningi. Lapho owesifazane okhulelwe esemncane, maningi amathuba okuba abe nezinhlungu emuva emuva kokuqala kokukhulelwa.

Enye imbangela yobuhlungu beqolo ekukhulelweni yi-sciatica, enamandla kakhulu, ebukeka 'icuphe umlenze owodwa', okwenza kube nzima ukuhamba nokuhlala uhlezi, noma okuhambisana nokuzwa okuhlabayo noma okushisayo. Ngaphezu kwalokho, ekupheleni kokukhulelwa, ngemuva kwamasonto angama-37 ekhulelwe, ukucindezela kwesibeletho nakho kungabonakalisa njengobuhlungu emuva obubonakala ngendlela enesigqi futhi obudambisayo kuphela ngemuva kokuzalwa kwengane. Bona ukuthi ungazibona kanjani izingqinamba ukuze uthole isikhathi esifanele sokuya esibhedlela.

Yize kungavamile, izinhlungu zasemhlane ezinganciphisi ukuphumula, futhi ezihlala zingaguquguquki emini nasebusuku zingakhombisa okuthile okubucayi kakhulu ngakho-ke lokhu kuyisibonakaliso okungafanele singanakwa.

Uzoya nini kudokotela

Ubuhlungu beqolo ekukhulelweni abuyona ingozi ngaso sonke isikhathi, kepha owesifazane okhulelwe kufanele aye kudokotela uma izinhlungu zasemhlane zihlala ngisho nangemva kwazo zonke izindlela zokuzikhulula noma lapho zikhulu kakhulu zimvimbela ukuba alale noma enze imisebenzi yakhe yansuku zonke. Ngaphezu kwalokho, kufanele kuboniswane nodokotela lapho izinhlungu zasemhlane zivela ngokungazelelwe noma zihambisana nezinye izimpawu, ezifana nesicanucanu noma ukuphelelwa umoya.

Ubuhlungu beqolo obuphansi ekukhulelweni akumele bunganakwa ngoba bulimaza impilo, futhi buthikameza ukulala, isimo sempilo yansuku zonke, kwehlisa ukusebenza emsebenzini, impilo yomphakathi, imisebenzi yasekhaya nokuzilibazisa, futhi kungaletha nezinkinga zemali ngenxa ukungabikho emsebenzini.