Nyinsɛn Akyi Ɛyaw a Wodi Ho Dwuma? Momma Yɛnbom Nhwehwɛ Ano Aduru!

So worepere w’akyi yaw wɔ wo nyinsɛn mu? Bere a wo ba no nyin na bere a ɛsɛ sɛ wowo no rebɛn no, akyi yaw betumi ayɛ den a ɛyɛ nwonwa. Nokwarem no, ebedu ɔsram a ɛto so ason anaa awotwe no, ɛyɛ den ma mmaatan binom sɛ wobegyina anaa wɔbɛtra ase yiye mpo. Ebetumi ayɛ ɔbrɛ, nanso yɛsrɛ wo mma ɛnhaw wo—ɛnyɛ wo nkutoo. Ɛnnɛ, yɛbɛka nea wubetumi ayɛ de adi nyinsɛn akyi yaw ho dwuma ne sɛnea wubenya ahotɔ a ɛfata wo ho asɛm.

Dɛn Nti na W’akyi Yɛ Yaw Pii Bere a Wonyinsɛn?

Nneɛma atitiriw pii nti na eyi ba. Momma yɛnhwɛ nneɛma atitiriw a ɛde ba:

1. Awotwaa no Nnyin ne Mu duru a Ɛkɔ Anim:

Sɛ yɛbɛka no tiawa a, bere a wo ba ketewa no nyin wɔ wo mu no, wo yafunu trɛw . Nea ɛka eyi ho no, wo mu duru yɛ kɛse kakra fi awosu mu. Saa mu duru a ɛboro so yi a wobɛboa no de adesoa kɛse to w’akyi berɛmo ne w’akyi ntini a atwa wo ho ahyia no so. Fa no sɛ wokura akyi bag—bag a emu yɛ duru a abo ahyɛ mu ma a wobɛsoa no ma w’akyi yɛ den sen nea hwee nni mu koraa. Bio nso, wo tumi a ɛtwe ade ba fam no dan kɔ w’anim , na ɛma mfiri nhyɛso kɛse mpo ba w’akyi ase.

2. Nkɛntɛnso a Hormone Relaxin Nya:

Eyi yɛ abɔde mu nsakrae a ɛyɛ anigye. Sɛ wonyinsɛn a, wo nipadua no yɛ hormone titiriw bi a wɔfrɛ no Relaxin . N’adwuma titiriw ne sɛ ɛbɛma ntini ne nkwaa a ɛwɔ wo hwene mu no ayɛ mmerɛw, na asiesie wo nipadua no ama awo a ɛyɛ mmerɛw. Nanso, ɛnyɛ sɛ Relaxin de n’ani si wo akyi berɛmo so kɛkɛ; ɛma ntini a ɛwɔ wo nipadua nyinaa mu no dwo. Sɛ ntini a ɛboa w’akyi berɛmo no gyae a, w’akyi no hwere ne abɔde mu ahoɔden a ɛyɛ den no bi . Susuw skru bi a wɔasansan kakra ho hwɛ—ɛyɛ nea ɛwosow kakra. Ne saa nti, ɛnyɛ den sɛ wo gyinabea ketewaa bi mpo anaasɛ adesoa a emu nyɛ den a wobɛma so no betumi ama w’akyi ayɛ basaa na ama woate ɛyaw.

Wobɛyɛ Dɛn Atumi Anya Ahotɔ Fi Akyi Yaw Yi Mu?

Momma yɛnhwɛ anammɔn a mfaso wɔ so a wubetumi ayɛ de adi saa ɔhaw yi ho dwuma na woatew so. Bere a eyinom betumi ayɛ te sɛ nsakrae a ɛnyɛ den no, sɛ wode di dwuma bere nyinaa a, ebetumi ama woanya ahotɔ kɛse.

1. Hwɛ Yiye Kɛse Bere a Worema Nneɛma So no

Wɔ saa bere yi mu no, ɛbɛyɛ papa sɛ wobɛkwati sɛ wobɛma nneɛma a emu yɛ duru so . Sɛnea mmara kyerɛ no, bɔ mmɔden sɛ woremma biribiara a emu yɛ duru nsen nkaribo kakraa bi so. Nokwarem no, sɛ wowɔ abofra ketewaa bi wɔ fie, anaasɛ sɛ da biara da nnwuma hwehwɛ sɛ woma biribi so a, ɛsɛ sɛ wusua ɔkwan a ɛfata a wɔfa so ma nneɛma so na wode di dwuma :

• Mma nnkotow w’asen mu anaasɛ nkɔbɔ w’akyi mfa mma biribi so da! Eyi yɛ mfomso a ɛtaa ba a ɛde mu duru no nyinaa kɔ w’akyi berɛmo mu tẽẽ.
• Mmom no, kotow wo nkotodwe na fa wo ho to fam a emu dɔ, na ma w’akyi nkɔ tẽẽ. Fa wo nan ahoɔden pia wo ho kɔ soro. Ma ade no bɛn wo nipadua sɛnea wubetumi bere a woma so no. Saa kwan yi ma akyi berɛmo mu nhyɛso so tew kɛse. Fa no sɛ ɛte sɛ agode bi a wobɛfa afi fam denam wo ho a wobɛbɔ mu sen sɛ wobɛkotow so.

2. Tie Wo Gyinabea (Tena ne Gyinabea) .

Wɔmma obi nnya n’abam kɛse sɛ obegyina hɔ bere tenten anaasɛ ɔbɛtra baabi biako wɔ nyinsɛn mu.

• Sɛ ɛsɛ sɛ wugyina hɔ kyɛ wɔ adwumam anaa fie a, fa wo nan biako home wɔ anammɔntu a ɛba fam anaa adaka ketewa bi so . Sesa wo nan bere ne bere mu simma kakraa biara. Bio nso, gye w’ahome bere tiaa bi simma 30 biara na nantew na sesa wo gyinabea.
• Sɛ wote ase a , fa nkongua a ɛyɛ adwuma yiye a sɛ ɛbɛyɛ yiye a, ɛma wotumi gyina akyi a ɛyɛ den di dwuma. Sɛ wunni bi a, fa pillow ketewaa bi anaa mpopaho a wɔabobɔw gu w’akyi ketewa no akyi. Eyi boa ma w’akyi berɛmo no kɔ so yɛ kurukuruwa a efi awosu mu na ɛma ntini mu nhyɛso no brɛ ase.
• Sɛ́ ebia wote ase anaasɛ wugyina hɔ no, bɔ mmɔden yiye sɛ wobɛma w’akyi ayɛ tẽẽ . Bere a wo yafunu nyin no, ɛyɛ awosu sɛ wobɛwosow w’akyi na woapia wo akyi berɛmo akɔ w’anim. Ko tia eyi denam wo mmati a wobɛma akɔ akyi ne fam no so. Ebia ɛbɛyɛ te sɛ nea ɛnyɛ awosu mfiase no, nanso w’akyi berɛmo bɛda wo ase.

3. Fa Soothing Warm Therapy di dwuma

Fa nsu toa a ɛyɛ hyew, afiri a wɔde hyɛ mu a ɛyɛ hyew, anaa ɔhyew afiri a wɔde ahyɛ ne hyew a ɛba fam sen biara mu gu w’akyi ntini a ɛyɛ yaw no so bɛyɛ simma 15 . Saa ɔhyew ayaresa a ɛnyɛ den yi ma ntini a ɛyɛ den no dwo, ɛma mogya a ɛkɔ mpɔtam hɔ no tu mpɔn, na ɛde ahotɔ a ɛma obi dwo ba. Kae kɛkɛ: mma ɛnyɛ hyew dodo da , efisɛ wo honam ani yɛ mmerɛw kɛse mprempren na ebetumi ahyew.

4. Paw Wo Wardrobe ne Wo Mpaboa Nyansa mu

Ntade ne mpaboa a wopaw no betumi ama nsakrae a ɛyɛ nwonwa aba w’akyi yaw no mu.

• Susuw ho sɛ wobɛhyɛ atade a ɛboa yafunu anaa abɔso a ɛboa awo . Saa abɔso yi boa ma wo yafunu mu duru hyɛ wo ho, na ɛkyekyɛ no pɛpɛɛpɛ na ɛma adesoa a ɛwɔ w’akyi berɛmo so no brɛ ase. Sɛnea ɛbɛyɛ foforo no, hwehwɛ awo pantalon a ɛboa a ɛwɔ ahama a ɛtrɛw na ɛyɛ den a wɔayɛ sɛ ɛbɛtra wo bump ase yiye.
• Kwati mpaboa a ɛkorɔn koraa bere a wonyinsɛn no . Heels dan wo center of gravity kɔ w’anim kɛse mpo, na ɛma w’akyi a ɛyɛ den no yɛ kɛse na ɛma asiane a ɛwɔ hɔ sɛ wobɛhwe ase na woahwe ase no yɛ kɛse. Mmom no, paw mpaboa a ɛba fam na ɛyɛ fɛ a ɛma wo nan ne w’akyi berɛmo gyina hɔ yiye.

5. Yɛ Wo Dae Gyinabea ne Wo Mattress no yiye

Da a wobɛda yiye no yɛ nsɛnnennen akɛse a ɛwɔ nyinsɛn mu no mu biako, nanso sɛ wosiesie wo nna nhyehyɛe a, ebetumi aboa ma woabɔ w’akyi ho ban:

• Bɔ mmɔden sɛ wobɛda w'afã sen sɛ wobɛda w'akyi anaa wo yafunu . Wɔkamfo kyerɛ kɛse sɛ wobɛda wo benkum so, efisɛ ɛma mogya kɔ wo ba ne awotwaa mu kɛse. Anyɛ yiye koraa no, ma wo kotodwe biako kotow na ama nhyɛso no afi w’akyi berɛmo so.
• Sɛ wopɛ sɛ wo ne no hyia kɛse a, fa pillow bi si wo nkotodwe ntam ne pillow ketewaa foforo wɔ wo yafunu ase. Nyinsɛn pillow a wɔayɛ no contoured (nipadua pillow) betumi ayɛ sika a ɛyɛ nwonwa a wode bɛboa w’akyi, wo akuturuku, ne wo nan bere koro mu.
• Hwɛ hu sɛ wobɛda mattress a ɛyɛ den na ɛboa so . Sɛ wo mattress no yɛ mmerɛw dodo anaasɛ ɛyɛ mmerɛw a, w’akyi berɛmo rennya mmoa a ehia no. Wubetumi de nnua a ɛyɛ den ahyɛ wo mattress ne box spring anaa mpa no ntam na ama ayɛ den bere tiaa bi.

6. Apɔw-mu-teɛteɛ a Ahobammɔ Mu ne Massage a Ɛyɛ Dwo (Wɔ Aduruyɛfo Apene So) .

• Hwɛ w’akwahosan ho ɔyaresafo mfa apɔw-mu-teɛteɛ a ahobammɔ wom a wɔayɛ a wɔayɛ titiriw sɛ ɛbɛma akyi a ɛyɛ den no ayɛ mmerɛw ho. Wubetumi nso abisa sɛ ebia apɔw-mu-teɛteɛ a ɛnyɛ den pii, te sɛ nantew anaa asuguare ansa na wɔawo , yɛ nea asiane biara nni ho ma wo anaa. Sɛ wokɔ so yɛ nnam dwoodwoo na wokɔ so daa a , ebetumi ahyɛ wo ntini a ɛwɔ wo mu ne w’akyi ntini mu den, na ɛbɛtew ɛyaw so kɛse. Kae kɛkɛ sɛ, .bere nyinaa nya oduruyɛfo tumi krataa ansa na woafi apɔw-mu-teɛteɛ foforo biara ase .
• Sɛ wo duruyɛfo pene so a, ebia wubenya mfaso afi animdefo a wɔde twitwiw wo ansa na wɔawo no mu . Hwɛ hu sɛ wobɛkɔ oduruyɛfo a ɔwɔ tumi krataa a wɔatete no pɔtee wɔ nyinsɛn a wɔde twitwiw nipadua mu nkyɛn. Ebetumi abrɛ ntini mu nhyɛso ase, ama ɛyaw ano abrɛ ase, na ama adwene mu ahomegye a emu dɔ.

7. Susuw Ho Mprenu Ansa na Woanom Nnuru Biara a Ɛma Ɛyaw Agyae

Ɛyɛ awosu sɛ wobɛpɛ sɛ wode wo nsa ka aduru a wɔde kum ɛyaw ntɛmntɛm bere a w’akyi yɛ wo yaw no. Nanso, ɛnsɛ sɛ wonom nnuru biara da wɔ nyinsɛn mu a wunni kan nkɔ wo duruyɛfo nkyɛn . Nnuru a wɔtaa de sa ɛyaw a wɔtɔn a wɔmfa nnuru nhyɛ mu mpo betumi de asiane kɛse aba wo ba a ɔrenyin no so. Ɛmfa ho sɛnea ɛyaw no yɛ kɛse no, kwati sɛ wobɛnom wo ho aduru koraa . Wo ne w’akwahosan ho ɔyaresafo nkasa; wobetumi akamfo akwan horow a ahobammɔ wom a nyinsɛn apene so akyerɛ.

Bere Bɛn na Ɛsɛ sɛ Wokɔ Wo Oduruyɛfo nkyɛn Fa Akyi Yaw Ho?

Bere a akyi yaw a emu nyɛ den yɛ nyinsɛn no fã a ɛfata no, akyi yaw bi fata sɛ wɔde kɔ ayaresabea ntɛm ara. Ɛtɔ mmere bi a ebetumi ayɛ asɛm bi a emu yɛ den kɛse a ɛda adi anaasɛ awo a ɛba ntɛm mpo ho sɛnkyerɛnne.

Kae sɛ, sɛ da bi te nka sɛ wo ho nyɛ wo den, wo ho yeraw wo, anaasɛ w’adwene mu yɛ wo naa kakra mpo wɔ nea ɛrekɔ so wɔ wo nipadua ho no ho a, ntwentwɛn wo nan ase da sɛ wobɛkɔ wo duruyɛfo anaa OB-GYN nkyɛn. W’ahobammɔ ne wo ba no akwahosan ne ade titiriw bere nyinaa.

Yɛsrɛ sɛ sɛ wunya nea edidi so yi mu biara a, hwehwɛ aduruyɛfo afotu ntɛm ara:

• W’akyi yaw no mu yɛ den, ɛkɔ so yɛ den bere nyinaa, anaasɛ ɛkɔ so yɛ den nkakrankakra ɛmfa ho sɛ woagye w’ahome na woasɔ akwan horow a yɛaka ho asɛm wɔ atifi hɔ no ahwɛ no.
• Ɛyaw no te sɛ nkate a ɛyɛ nnyigyei a ɛyɛ dɛ, a ɛyɛ akisikuru a ɛba na ɛkɔ bere ne bere mu, a ebetumi ayɛ awo a ɛba ntɛm ho sɛnkyerɛnne.
• Atiridiinini, awɔw, ɛyaw a ɛyɛ hyew bere a woretow, anaa mogya a ɛwɔ wo nsu mu (nneɛma a ɛtaa kyerɛ sɛ wowɔ Urinary Tract Infection, anaa UTI), anaasɛ mogya a ɛba wo awotwaa mu anaa nsu biara a ɛyɛ soronko ka ho.
• Ɛyaw no hyerɛn kɔ w’asen, w’asen, anaa wo nan ase, anaasɛ wo nan ho yɛ wo yaw, wo ho yɛ wo yaw, anaasɛ woyɛ mmerɛw (a ebetumi akyerɛ sɛ ntini ahorow no ayɛ den te sɛ sciatica).

Saa sɛnkyerɛnne ahorow yi hwehwɛ sɛ wɔhwehwɛ mu ntɛm ara. Wo ne wo duruyɛfo nkasa anaa fa w’ani kyerɛ akwahosan ho adwumayɛbea a ɛbɛn wo ntɛm ara na woahu yare no yiye na woanya asomdwoe.

Nkrasɛm a Wɔde Kɔ Fie: Nneɛma Titiriw a Ɛsɛ sɛ Wokae

Akyi yaw a wubenya bere a wonyinsɛn no abu so wɔ ɔkwan a ɛyɛ nwonwa so, nanso ɛnsɛ sɛ wo ne no tra ase kɛkɛ. Akwan a ɛyɛ nnam, ahobammɔ wom, na etu mpɔn wɔ hɔ a wubetumi de adi wo haw ho dwuma na ama wo da biara da asetra atu mpɔn.

Ade titiriw a ɛbɛma woanya ahotɔ ne sɛ wobɛma w’adwene akɔ so wɔ da biara da asetra mu: wobɛhwɛ sɛnea wugyina hɔ yiye, wobɛtete wo ho sɛ wobɛma nneɛma so a ahobammɔ wom, wobɛkwati nipadua mu nhyɛso, na woapaw ntade a ɛboa ne mpaboa a ɛboa.

• Bɔ mmɔden sɛ wode nsakrae nketenkete bɛka ho—te sɛ tra a wobɛtra na woada a wobɛboa wo yiye, afiri a wɔde mia nneɛma a ɛyɛ hyew a wode bɛhyɛ wo ho, ne sɛnea wobɛtrɛw wo ho brɛoo wɔ aduruyɛ akwankyerɛ ase. Bere kɔ so no, saa suban ahorow yi bɛma wɔanya ahotɔ a ɛda adi.
• Mfa ɛyaw ano aduru anaa nnuru foforo biara da a wo duruyɛfo nkamfo kyerɛ wo tẽẽ. Eyi ho hia kɛse ma wo ba no nkɔso ne ahobammɔ.
• Mma w’ani ngu ɛyaw a emu yɛ den, akisikuru a ɛba daa, anaa sɛnkyerɛnne afoforo a ɛnteɛ so. Bere nyinaa sɛ wote nka sɛ biribi anyɛ yiye a, kɔ w’akwahosan kuw no nkyɛn ntɛm ara.

Bere a nyinsɛn yɛ akwantu a ɛyɛ fɛ no, ɛde nipadua mu sɔhwɛ ahorow ba. Wo ho yɛ den a wubetumi adi nsɛnnennen yi ho dwuma. Yɛpɛ sɛ wo ne wo ba a ɔrenyin no nya nyinsɛn akwantu a ahobammɔ wom, ahotɔ wom, na ahoɔden wom wɔ w’anim!

` Nyinsɛn akyi yaw, ɛna a onyinsɛn, nyinsɛn akyi yaw, akyi yaw aduru, akwahosan ansa na wɔawo, Relaxin, nyinsɛn apɔw-mu-teɛteɛ