Ke ʻeha nei ʻoe i nā ʻiʻo i ka wā hāpai? Ke puʻupuʻu nei kou mau aa? (Pregnancy-related Musculoskeletal Strain) E kamaʻilio kākou e pili ana i kēia!

Inā he makuahine ʻoe i hāpai no kekahi mau mahina i kēia manawa, ua manaʻo paha ʻoe i kahi manaʻo huki i kekahi wahi o kou kino i ka lā holoʻokoʻa, kahi aʻa koko i haehae ʻia, a i ʻole kahi hui i ʻeha. E noʻonoʻo i nā mea e like me ka ʻeha iki o ke kua ke ala ʻoe i ke kakahiaka, ʻeha kuli ma hope o ke kū ʻana no kekahi manawa, a i ʻole ka ʻeha poʻohiwi ke hāpai koke ʻoe i kahi lima. He ʻike maʻamau kēia no nā makuahine hāpai he nui. No ke aha lā e hana ʻia ai kēia? E kamaʻilio kākou e pili ana i kēia me nā kikoʻī hou aku? ʻAʻohe mea e hopohopo ai, a ʻo ka hoʻomaopopo ʻana i kēia mau mea e maʻalahi ai iā mākou ke makaʻala.

No ke aha e loaʻa ai iaʻu nā ʻeha a me nā ʻeha i ka wā hāpai?

I ka ʻōlelo maʻalahi, hele kou kino i nā loli kupaianaha he nui i kou wā hāpai. Ke hoʻomaʻamaʻa nei nā ʻōnaehana o kou kino e hoʻokipa i ka pēpē e ulu ana (patara - oops, Georgian. Pono e "liʻiliʻi") i loko ou, a e kōkua iā ia e ulu. Me kēia mau hoʻololi, hiki ke hewa iki kou kaulike, a ʻoi aku paha kou maʻalahi i nā ʻeha liʻiliʻi, nā ʻūlū, a me nā sprains. E noʻonoʻo wale, i ka wā ʻaʻole hiki iā ʻoe ke mālama i kou kaulike e like me ka maʻalahi ma mua, hiki iā ʻoe ke hele a ʻōwili i kou kuʻekuʻe wāwae, a huki paha i kahi mea ma kou kua a kuli paha? ʻO kēia ka mea e hana pinepine ʻia.

No laila he aha nā kumu nui o kēia?

Aia kekahi mau kumu nui e hiki ai ke loaʻa kēia ʻano ʻeha kino i ka wā hāpai. E nānā kākou iā lākou pākahi.

1. Ka piʻi ʻana o ke kaumaha a me ka loli ʻana o ke kikowaena o ke kaumaha o ke kino

ʻO kēia ka mea mua e ʻōlelo ai. He mea maʻamau loa ka piʻi mālie ʻana o kou kaumaha i ka wā hāpai. Nui nā mea e pili ana i kēia, e like me ka ulu ʻana o ka pēpē, ka placenta, ka hoʻonui ʻia ʻana o ka uterus, a me ka hoʻonui ʻia ʻana o ka nui o ka wai i loko o ke kino. No laila, ke piʻi kou kaumaha e like me kēia, loli pū ke kikowaena o ke kaumaha o kou kino. I ka ʻōlelo maʻalahi, ʻo ke kiko nui e hilinaʻi ai ke kaulike o kou kino e neʻe i mua, no ka mea, ke ulu nui nei kou ʻōpū. A laila hoʻomaka ʻoe e manaʻo i ke kaumaha ma mua o kou kino me ka ʻike ʻole. ʻO ia ke kumu e manaʻo ai ʻoe i kekahi manawa he mea ʻē ke hele ʻoe, he maʻalahi kou hele wāwae ʻana, a lilo ia i mea paʻakikī ke mālama i kou kaulike. He mea maʻamau ka loaʻa ʻana o nā ʻūlū liʻiliʻi a hiki i ka wā e maʻa ai kou kino i kēia kaulike hou.

2. Kūlana i hoʻololi ʻia

I ka ulu ʻana o kou ʻōpū, loli kou kūlana, kou hele ʻana, a me kou kūlana. ʻO ka hapa nui o ka manawa, ʻike ʻole mākou i ko mākou kua a hoʻokuke i ko mākou ʻōpū i mua. I kekahi manawa kapa ʻia kēia e nā kauka he "lordosis." Ke loli ko mākou kūlana ma kēia ʻano, kau ia i ka nui o ke kaomi a me ke kaumaha ma luna o nā ʻiʻo, ʻoi aku hoʻi ma ke kua haʻahaʻa, a ma nā ligaments. Ua like nā ligaments me nā kaula elastic, nā ʻano ikaika e kōkua i ka hoʻopaʻa ʻana i ko mākou mau iwi a me nā hono. No laila, i ka wā e hoʻokaumaha mau ʻia ai kēia mau mea, hiki ke loaʻa ka ʻeha hope, nā ʻūmiʻi, a i kekahi manawa ʻo ka ʻeha e iho ana i nā wāwae.

3. Ka mana o nā hormones a me ka wehe ʻana o nā hono

He mea kēia a nā wāhine hāpai he nui i ʻike ʻole ai, akā he mea nui loa ia. I ka wā hāpai, hana kou kino i kahi hormone kūikawā i kapa ʻia ʻo "Relaxin".Hana ʻia ia. E like me ka inoa e hōʻike nei, ʻo kāna hana nui ka "hoʻomaha" i nā mea, ʻo ia hoʻi, ka wehe ʻana iā lākou. He aha kāna e wehe ai? Hoʻokuʻu nui ia i nā ligaments a puni kou mau hono. ʻO kahi hono kahi e hui ai nā iwi ʻelua (e.g., kuli, kuʻekuʻe wāwae).

He mea nui loa kēia hormone `(Relaxin)`. Hoʻokuʻu ia i nā hono a me nā ligaments, ʻoi aku hoʻi ma kou wahi pelvic, e maʻalahi ai ka hānau ʻana. A laila hiki i ka pēpē ke puka maʻalahi.

Akā ʻo ka pilikia, ʻaʻole kēia hormone `(Relaxin)` e hoʻopilikia wale i ka ʻāpana pelvic. Hoʻopilikia pū ia i nā hono ʻē aʻe o ke kino - nā kuli, nā kuʻekuʻe wāwae, nā poʻohiwi, nā pulima lima, ka iwi kuamoʻo - a hoʻokuʻu iki i ko lākou mau ligaments. He aha ka mea e hana ʻia a laila? ʻAʻole paʻa kēia mau hono e like me ka wā ma mua, lilo lākou i mea palupalu iki. ʻO ia ke kumu e hiki ai i nā mea e like me ke kaumaha, nā sprains, a me nā ligaments haehae ke hiki maʻalahi i nā hono i ka wā hāpai. ʻOiai ka hana iki ʻana, ke ala koke ʻana, a i ʻole ke kīkoʻo ʻana i ka lima a i ʻole ka wāwae me ka ikaika iki hiki ke hana i ka "ʻAuē!" huki a me ka ʻeha.

No laila pehea lā e hiki ai iā kākou ke makaʻala i kēia kūlana?

He mea paʻakikī iki ia i ke kino i kēia manawa, akā inā e noʻonoʻo iki kākou a hana nui, hiki iā kākou ke pale aku i nā ʻeha a me nā ʻeha pono ʻole e like me kēia. E nānā kākou i ka mea hiki iā kākou ke hana.

• E noʻonoʻo pono i nā mea a pau āu e hana ai: ʻO nā mea āu e hana ai - inā paha he hele wale ma ke alanui, hānai ʻana i kahi keiki liʻiliʻi ma ka home, hoʻoikaika kino, a hana paha i kahi hana liʻiliʻi a puni ka hale - e hana mālie, akahele, a me ka noʻonoʻo pono i nā mea a pau. Mai wikiwiki.
• He mea nui loa ke koho ʻana i nā kāmaʻa: ʻAʻole maikaʻi iki nā kuʻekuʻe wāwae kiʻekiʻe i kēia manawa. Hoʻolilo lākou iā ʻoe i kou kaulike hou aku, a ʻoi aku ka nui o kou hāʻule ʻana. No laila, e koho i nā kāmaʻa ʻoluʻolu ʻaʻole kiʻekiʻe loa, hāʻawi i ke kākoʻo maikaʻi no kou mau wāwae, a ʻoluʻolu hoʻi. E hōʻemi nui kēia i nā mea e like me ka ʻōwili ʻana o ka kuʻekuʻe wāwae.
• E akahele loa i ka hāpai ʻana: He mea nui e hōʻemi i ka nui o ka hāpai kaumaha āu e hana ai i kēia manawa. Inā pono ʻoe e hāpai i kekahi mea, e hoʻopaʻa pololei i kou kua, e kulou i kou mau kuli, a e paʻa i ke kaumaha i kou kino. Mai hāpai i ke kaumaha ma ke kulou ʻana i kou kua i ka manawa hoʻokahi, no ka mea hiki i kēia ke hōʻeha nui i kou kua. Inā he keiki liʻiliʻi kāu, e hoʻāʻo e hōʻemi i ka nui o ka manawa āu e hāpai ai iā ia. ʻOi aku ka maikaʻi o ka noho ʻana ma luna o kahi noho a paʻa iā ia ma kou ʻūhā.
• Inā ʻoe e hoʻoikaika kino, e hana naʻauao: He mea maikaʻi loa ka hoʻoikaika kino i ka wā hāpai, hāʻawi ia i ka ikaika i ke kino a hoʻohauʻoli iā ʻoe i ka noʻonoʻo. Eia nō naʻe, pono ʻoe e koho i nā hoʻoikaika kino palekana ʻaʻole paʻakikī loa i ke kino. He mea maikaʻi loa nā mea e like me ka hele wāwae, ka ʻauʻau ʻana, a me ka yoga i hoʻolālā kūikawā ʻia no nā wahine hāpai. Eia nō naʻe, i kēia manawa, e noho mamao mai nā hoʻoikaika kino e kau ana i ke kaumaha ma ke kino i ka manawa hoʻokahi, e like me ka lele ʻana, ka wili ʻana, a i ʻole ka hāʻule ʻana.He mea maikaʻi ke kamaʻilio me kāu kauka a noi i kāna ʻōlelo aʻo ma mua o ka hoʻomaka ʻana i kekahi hana hoʻoikaika kino.
• E hoʻolohe i kou kino: ʻO kēia ka mea nui loa. E hoʻolohe i ka mea a kou kino e haʻi aku nei iā ʻoe. Inā ʻoe e manaʻo i ka ʻeha, ka ʻoluʻolu ʻole, a i ʻole ka huki ʻana i ka wā e hana ana i kekahi mea, e kū ma laila. Mai koi iā ʻoe iho e hana ia mea, me ka ʻōlelo ʻana, "Eia hou aku, ua maikaʻi." Inā ʻoe e hana pēlā, hiki i kahi huki liʻiliʻi ke lilo i ʻeha nui.
• E hoʻāʻo e mālama i ke kūlana maikaʻi: E hoʻomau i kou kua i ka noho ʻana ma kahi noho. Inā hiki, e kau i kahi uluna liʻiliʻi ma hope o kou kua. I ka wā e hiamoe ana, ʻo ka huli ʻana ma kou ʻaoʻao hema, me kahi uluna ma waena o kou mau kuli a ma lalo o kou ʻōpū, hiki ke hōʻemi nui i ke kaomi ma kou kua a me kou mau pūhaka.

Āhea ʻoe e ʻimi ai i ke aʻo lapaʻau?

ʻOiai he mea maʻamau ka ʻike ʻana i nā ʻeha liʻiliʻi a me nā ʻeha i ka wā hāpai, aia kekahi mau manawa e pono ai ʻoe e ʻimi i ke kōkua lapaʻau. I ia mau hihia, e ʻike pono i kāu kauka.

• Inā nui loa ka ʻeha, hiki ʻole ke hoʻomanawanui.
• Inā e ʻoi aku ka ʻino o ka ʻeha i kēlā me kēia lā a ʻaʻohe hōʻailona o kona hoʻomaikaʻi ʻana.
• Inā he mau hōʻailona ʻē aʻe e like me ka pehu ʻana, ka ʻulaʻula, ka mae ʻana, a i ʻole ka mehana ke pā ʻia ma ia wahi me ka huki ʻia.
• Inā nui ka ʻeha o kou kino a hiki ʻole iā ʻoe ke hana i kekahi mea, a inā pilikia loa ʻoe a hiki ʻole iā ʻoe ke hele.
• Inā he mau hōʻailona koʻikoʻi ʻē aʻe, e like me ka ʻeha nui ma ka ʻōpū lalo a i ʻole ke kahe ʻana o ke koko.

I nā manawa e like me kēia, he mea nui e ʻike i kāu kauka no ka ʻōlelo aʻo, no ka mea, i kekahi manawa he mau hōʻailona kēia o kahi maʻi e pono ai ka lāʻau ʻē aʻe.

ʻO ka mea nui loa āu e hoʻomanaʻo ai!

He manawa nani a hoʻopōmaikaʻi ʻia ka hāpai ʻana i kou ola. He manawa hoʻi ia o nā pilikia nui a me nā loli no kou kino. E like me kou ʻike, he mea maʻamau ka ʻike ʻana i nā ʻehaʻeha, nā ʻehaʻeha, a me nā ʻehaʻeha i kēia manawa. ʻO ka mea nui, ʻo ia ka mālama ʻana i kou kino, e makaʻala, a e hoʻolohe iā ia. E lawe mālie a paʻa, e pale i nā mea e hoʻoluhi ai iā ʻoe, e ʻaʻahu i nā kāmaʻa ʻoluʻolu, a e mālama i ke kūlana kūpono. Inā he mau nīnau a hopohopo paha kāu, mai makaʻu a hilahila paha e nīnau i kāu kauka. ʻO ka mea nui loa, ʻo ʻoe a me kāu pēpē e hauʻoli a palekana i kēia huakaʻi!

Hāpai keiki, Hoʻolōʻihi, ʻEha ʻiʻo, ʻEha hui, ʻEha musculoskeletal e pili ana i ka hāpai keiki, Hoʻomaha, Ola kino no ka hāpai keiki, Nā ligaments, Nā hui, Kūlana