So w’akyi nso yɛ wo yaw bere a wonyinsɛn no? (Pregnancy Backache) Momma yɛnhwehwɛ eyi ano aduru!

So wo nso worehu amane wɔ akyi yaw ho nnansa yi? Titiriw bere a akokoaa no bɛn na yafunu no nyin no, ɛnanom pii te akyi yaw yi nka yiye. Nokwarem no, sɛ nnipa binom di asram ason anaa awotwe a, wɔn akyi yɛ bɔne araa ma wontumi nnyina anaasɛ wɔntra ase mpo. So ɛno nyɛ tebea a ɛhyɛ abufuw kɛse? Nanso mma ɛnhaw wo, eyi yɛ biribi a ɛto nnipa pii. Ɛnnɛ, momma yɛnka nea wubetumi ayɛ ama akyi yaw bere a woanyinsɛn ne sɛnea wubenya ahotɔ kakra ho asɛm.

Dɛn nti na yɛn akyi yɛ yɛn yaw saa bere a yɛyem?

Nneɛma atitiriw pii nti na ɛte saa. Ma yɛnhwɛ nea wɔyɛ.

1. Yafunu mu a ɛyɛ hyew ne mu duru a ɛkɔ soro:

Nokwasɛm a ɛyɛ mmerɛw ne sɛ bere a akokoaa a ɔwɔ wo yafunu mu no nyin no, wo yafunu nso nyin . Bere koro no ara mu no, wo nipadua mu duru kɔ soro kilogram kakraa bi sen sɛnea ɛte daa. Ɛsɛ sɛ w’akyi ne ntini a atwa w’akyi ho ahyia no yɛ adwumaden na ama woatumi asoa emu duru a ɛkɔ soro yi. Fa no sɛ, sɛ wobɛsoa kotoku a abo wɔ so a, ɛyɛ den sen sɛ wobɛsoa kotoku a abo wɔ so. Saa na ɛte. Wo nipadua no ``center of gravity`` nso kɔ n'anim , a ɛde nhyɛso kɛse ba w'akyi.

2. Nkɛntɛnso a hormone `Relaxin` nya:

Eyi yɛ aduruyɛ mu asɛm kakra. Wɔ nyinsɛn mu no, wo nipadua no yɛ hormone soronko bi a wɔfrɛ no `Relaxin` . Dwumadi titiriw a saa hormone yi yɛ ne sɛ ɛbɛma nkwaa ne ntini a ɛwɔ wo hwene mu no ayɛ mmerɛw kakra, na ama kwan a wobɛfa so awo no ayɛ mmerɛw. Nanso, ɛnyɛ sɛ saa `Relaxin` hormone yi ka pelvis nko, na mmom ɛma ntini a ɛwɔ nkwaa afoforo a ɛwɔ nipadua no mu no nso yɛ mmerɛw. Titiriw bere a ntini a atwa akyi berɛmo no ho ahyia no ayɛ mmerɛw a, sɛnea akyi berɛmo no gyina pintinn no so tew . Te sɛ nnadewa a wɔde ahyɛ mu denneennen no sɛ ɛsansan kakra a, ɛbɛkotow no. Afei, sɛ obi gyina hɔ a ɛnteɛ kakra mpo, sɛ ɔma adesoa ketewaa bi mpo so a, hokwan kɛse wɔ hɔ sɛ obepira na wate yaw wɔ akyi berɛmo no mu. So wote ase?

Enti wobɛyɛ dɛn anya ahotɔ kakra afi akyi yaw yi mu?

Okay, afei momma yɛnhwɛ nea yebetumi ayɛ de atew akyi yaw a ɛyɛ yaw yi so. Ɛwom sɛ eyinom betumi ayɛ te sɛ nneɛma nketenkete de, nanso sɛ wudi akyi yiye a, wubetumi anya ahotɔ kɛse afi ɛyaw a wote no mu.

1. Hwɛ yiye paa bere a worema nneɛma a emu yɛ duru so no!

Kwati sɛ wobɛma nneɛma a emu yɛ duru so sɛnea wubetumi biara wɔ saa bere yi mu. Momma yɛnka sɛ, mma biribiara a ɛboro kilogram abien anaa abiɛsa so. Ebia sɛ wowɔ abofra ketewa wɔ fie a, mmere bi bɛba a ɛsɛ sɛ woma no so. Anaasɛ, sɛ ɛsɛ sɛ woma biribi a emu yɛ duru so koraa bere a woreyɛ ofie nnwuma a, ɛsɛ sɛ wosua sɛnea wobɛma so yiye .

• Mma nneɛma a emu yɛ duru so da a w’akyi abɔ w’asen! Eyi ne mfomso kɛse a nnipa pii di. Eyi a wobɛyɛ no ma emu duru no nyinaa to w’akyi.
• Mmom no, kotow wo nkotodwe, kɔ fam sɛnea wubetumi (te sɛ nea woreyɛ squat), na fa wo nan ahoɔden ma adesoa no so.. Ma nneɛma a emu yɛ duru a ɛbɛn wo nipadua so. Eyi bɛma nhyɛso a ɛwɔ w’akyi no so atew. Fa no sɛ wo nkotodwe a wobɛkotow na wode wo nsa akɔ fam akɔfa agode bi afi fam.

2. Ɔkwan a wofa so tra ase na wugyina nso ho hia yiye!

Sɛ obi gyina hɔ kyɛ anaasɛ ɔtra hɔ kyɛ a, ɛnyɛ papa koraa wɔ saa bere yi mu.

• Sɛ ɛsɛ sɛ wugyina hɔ kyɛ, esiane w’adwuma nti anaasɛ biribi foforo biara nti a, fa asɛnka agua ketewaa bi anaa adaka ketewa bi bɛn hɔ a wode wo nan bɛto so . Ma wo nan biako nkɔ so tra so. Sesa wo nan simma kakraa biara. Afei nso, gye w'ahome tiawa (`break`) anyɛ yiye koraa no dɔnhwerew fã biara, nantew kakra, na sesa wo gyinabea.
• Sɛ wote ase a , sɛ ɛbɛyɛ yiye a , fa nkongua soronko bi a wɔfrɛ no `ergonomic chair` a ɛwɔ akyi mmoa pa di dwuma . Sɛ wunni bi a, fa pillow ketewaa bi anaa mpopaho a wɔabobɔw gu w’akyi ase (`w’akyi ketewa`) ase wɔ nkongua a wote so no so Eyi bɛboa w’akyi no abɔde mu kurukuruwa no na ɛbɛtew ɛyaw so.
• Bɔ mmɔden sɛ wobɛma w’akyi ayɛ tẽẽ sɛnea wubetumi, bere a wote ase ne nea wugyina hɔ nyinaa . Bere a wo yafunu nyin no, ebia ɛbɛsɔ wo ahwɛ sɛ wobɛpia wo yafunu akɔ w’anim na woabɔ w’akyi. Mmom no, bɔ mmɔden sɛ wobɛma wo mmati akɔ akyi na woatena ase tẽẽ. Eyi betumi ayɛ den kakra sɛ wobɛsua, nanso ɛyɛ papa ma w’akyi.

3. Infusion a ɛyɛ hyew na ɛsa yare

Sɛ wopɛ akyi yaw a , fa nsu a ɛyɛ hyew toa, mpopaho a ɛyɛ hyew, anaa `ɔhyew pad` gu baabi a ɛba fam koraa no so bɛyɛ simma 15 . Eyi bɛma ntini a ɛwɔ w’akyi no adwo, ama mogya no atu mpɔn, na ama ɛyaw no ano abrɛ ase kakra. Nanso kae sɛ, mma ɛnnyɛ hyew dodo , efisɛ ebetumi ahyew wo honam ani.

4. Ntade ne mpaboa a wɔpaw nso ka

Yiw, nneɛma a wohyɛ no nso betumi aka akyi yaw.

• Ɛyɛ adwene pa sɛ wobɛhyɛ `atade a ɛboa yafunu` anaa `awo abɔso` a ɛma yafunu no boa yiye. Eyinom ma yafunu no mu duru boa kakra, na ɛtew nhyɛso a ɛwɔ akyi no so. Sɛnea ɛbɛyɛ foforo no, hyɛ `maternity pants` a ɛwɔ abɔso a ɛtrɛw a ɛyɛ elastic a ɛfata yafunu no ase.
• Wɔnkamfo nkyerɛ sɛ wɔbɛhyɛ mpaboa a ɛkorɔn wɔ saa bere yi mu . Sɛ obi hyɛ mpaboa a ɛkorɔn a, ɛsakra sɛnea nipadua no kari pɛ, ɛde nhyɛso a ɛho nhia ba akyi, na ɛma asiane a ɛwɔ hɔ sɛ obi bɛhwe ase no yɛ kɛse. Enti, paw mpaboa a ɛnkɔ soro dodo, ɛyɛ nea ɛyɛ fɛ ma nan no, na ɛwɔ abɔso pa, kyerɛ sɛ, mpaboa a ɛboa ne nan ase yiye .

5. Hwɛ yiye wɔ wo nna a wobɛda ne wo mattress ho.

Dae a ɛfata bere a wonyinsɛn no betumi ayɛ asɛnnennen kɛse, nanso sɔ nneɛma yi hwɛ na ama akyi yaw no so atew.

• Da w'afã sɛnea wubetumi biara . Wo benkum so a wobɛda no ye sen biara.Anyɛ yiye koraa no, da a wo kotodwe biako abɔ. Eyi ne gyinabea a ɛyɛ mmerɛw ma w’akyi na eye ma mogya a ɛkɔ nipadua no mu bere a wonyinsɛn no.
• Sɛ wopɛ awerɛkyekye pii a, fa pillow to wo nan ntam. Wubetumi nso de pillow ketewaa bi ahyɛ wo yafunu ase. Pillow ahorow soronko bi wɔ gua so a wɔfrɛ no `pregnancy pillows` , a ɛma wo nipadua no boa, na ɛma ɛyɛ mmerɛw kɛse sɛ wobɛda.
• Mattress a ɛyɛ den ye ma afe no mu bere yi. Sɛ wo mattress no yɛ spongy dodo a , ebia w’akyi nnya mmoa a ehia no. Sɛ saa a, bɔ mmɔden sɛ wode slat kɛse bi bɛto mattress no ne box spring (slats) no ntam. Eyi betumi ama mattress no ayɛ den kakra.

6. Apɔw-mu-teɛteɛ ne aduru a wɔde twitwiw nipadua no brɛoo sɛnea oduruyɛfo kyerɛ no

• Bisa wo duruyɛfo no apɔw-mu-teɛteɛ a ɛnyɛ den a wɔde trɛw obi mu ma akyi yaw ho asɛm . Afei nso, bisa sɛ wubetumi ayɛ apɔw-mu-teɛteɛ a ɛnyɛ den pii, te sɛ nantew anaa asuguare, a ɛfata wo anaa. Sɛ woyɛ apɔw-mu-teɛteɛ yiye, ahobammɔ wom, na woyɛ no daa a , ebetumi ahyɛ w’akyi ntini mu den na ama ɛyaw no ano abrɛ ase kɛse. Nanso kae sɛ, nhyɛ apɔw-mu-teɛteɛ foforo biara ase a wunni aduruyɛ mu afotu, ɛyɛ?
• Sɛ wo duruyɛfo ma ho kwan a, wubetumi anya aduru titiriw bi a wɔde twitwiw wɔn brɛoo (nyinsɛn mu aduru) ama mmea a wɔyem . Ɛho hia sɛ wonya obi a wɔtete no ma eyi. Eyi nso bɛtew ɔbrɛ ne ɛyaw a ɛwɔ nipadua no mu so, na ɛbɛma wo ho adwo wo kɛse nso.

7. Ɛnyɛ susuw ho mprenu, na mmom mprɛnsa ansa na woabɔ aduru bi!

Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ wobɛnom aduru a wɔde kum ɛyaw bere a w’akyi yɛ wo yaw no. Nanso, bere a wonyinsɛn no, nnom aduru biara a wo ne oduruyɛfo nkasa na wonnya krataa a wɔakyerɛw ama wo . Nnuru a wɔtaa de kum ɛyaw a wubetumi atɔ wɔ nnurutɔnbea mpo betumi apira akokoaa no wɔ saa bere yi mu. Enti, ɛmfa ho sɛnea ɛyɛ den no, nnom aduru biara a wote nka sɛ wopɛ sɛ wonom . Sɛ wuntumi nnyina ɛyaw no ano a, ka kyerɛ wo duruyɛfo. Ɔbɛkamfo biribi a asiane biara nni ho ama wo ne wo ba no akyerɛ.

Bere bɛn na akyinnye biara nni ho sɛ ɛsɛ sɛ yɛne oduruyɛfo kasa fa akyi yaw yi ho?

Ɛwom sɛ akyi yaw abu so wɔ nyinsɛn mu de, nanso ɛnyɛ akyi yaw nyinaa na wobetumi apow kɛkɛ. Ɛtɔ mmere bi a, ebetumi ayɛ biribi a anibere wom kɛse ho sɛnkyerɛnne.

Kae sɛ, sɛ wowɔ biribi ho adwenem naayɛ anaa ehu ketewaa bi mpo a, ntwentwɛn wo nan ase sɛ wo ne wo duruyɛfo bɛkasa afa ho. Nsusuw sɛ, "Oh, so eyi yɛ biribi a ɛsɛ sɛ mibisa?" Wo ne wo ba no ahobammɔ ho hia sen biribi foforo biara.

Wɔ tebea horow a ɛtete saa mu no, akyinnye biara nni ho sɛ ɛsɛ sɛ wohwehwɛ aduruyɛ mu afotu:

• Sɛ w’akyi yaw no mu yɛ den yiye, sɛ ɛte sɛ nea ɛreyɛ kɛse, anaasɛ ɛyaw no ano mmrɛ koraa bere a woayɛ nneɛma a yɛaka ho asɛm wɔ atifi hɔ no mpo a.
• Sɛ ɛyaw no kɔ so daa, anaasɛ ɛba na ɛkɔ wɔ ɔkwan a ɛyɛ dɛ so a (eyi betumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ awo afi ase).
• Sɛ wowɔ sɛnkyerɛnne afoforo a ɛka w’akyi yaw ho, te sɛ atiridiinini, awɔw, ɔhyew bere a woretow, mogya a ɛwɔ wo nsu mu (eyinom betumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ woanya nsu mu yare (UTI)), anaasɛ nsu anaa mogya a ɛyɛ soronko a efi wo awotwaa mu.
• Sɛ w’akyi yaw no hyerɛn kɔ wo nan ase a, wo nan te nka sɛ ɛyɛ mmerɛw, anaasɛ wo nan te nka sɛ ɛrehwere ne tumi.

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, ebetumi ayɛ nea ɛsen akyi yaw kɛkɛ. Enti nyansa wom sɛ wobɛkɔ oduruyɛfo nkyɛn ntɛm ara na woakɔhwɛ.

Enti, momma yɛmmɔ nea yɛaka ho asɛm no mua. (Nkrasɛm a Wɔde Kɔ Fie)

Akyi yaw bere a wɔyem no yɛ osuahu a ɛnanom pii taa nya. Nanso, ɛnyɛ biribi a ɛsɛ sɛ yegyina ano ara kwa. Nneɛma bi wɔ hɔ a yebetumi ayɛ de adi ho dwuma na yɛanya ahotɔ.

Ade titiriw ne sɛ wobɛma w’adwene asi sɛnea wugyina hɔ da biara da no so, kwati sɛ wode nhyɛso bɛto w’akyi bere a woma nneɛma a emu yɛ duru so na woreyɛ adwuma no, na paw ntade ne mpaboa a ɛyɛ fɛ na ɛboa wo.

• Sɔ nneɛma nketenkete a yɛaka ho asɛm no nyinaa hwɛ - sɛ wobɛtra ase na woagyina hɔ yiye, wobɛda yiye, wobɛguare a ɛyɛ hyew, na woayɛ apɔw-mu-teɛteɛ bi sɛnea wo duruyɛfo akyerɛ wo no. Wobɛte ahotɔ nka nkakrankakra.
• Mma da, da, esiane biribiara nti, nnom nnuru biara a wonkɔ oduruyɛfo nkyɛn. Eyi yɛ biribi a ɛsɛ sɛ woma ɛtra w’adwenem.
• Sɛ wote nka sɛ w’akyi yaw no mu yɛ den, anaasɛ wowɔ sɛnkyerɛnne afoforo a ɛyɛ soronko a, mmu w’ani ngu so na akyinnye biara nni ho sɛ kɔ wo duruyɛfo nkyɛn.

Bere a wufi akwantu fɛfɛ yi ase no, ebia wubehyia nsɛnnennen nketenkete te sɛ eyinom. Nanso, ɛmmra sɛ wubenya ahoɔden a wode begyina wɔn nyinaa ano! Yefi komam pɛ sɛ wo ne wo ba ketewa a ɔwɔ wo yafunu mu no nya akwahosan pa!

` Nyinsɛn Akyiyɛ, Ɛna a Onyinsɛn, Nyinsɛn Akyiyɛ, Akyi Yaw Aduru, Nyinsɛn Yiyedi, Relaxin, Nyinsɛn Apɔw-mu-teɛteɛ