He rongo pai tēnei kei te tipu haere tō pēpi i roto i a koe i ia rā, i ia rā, kāore? Koinei te tikanga. Engari i te wā anō, tera pea ka pāngia koe e te pēhanga, te taumaha, me te mamae o tō tuara. Inaa, he maha ngā whaea hapū kua pāngia e tēnei. Ka tino pāngia tēnei mamae tuara i te haurua tuarua o te hapūtanga, arā, i muri i te 4-5 marama. Kaua e manukanuka, he maha ngā mea ka taea e koe te mahi hei whakaiti me te whakahaere i tēnei mamae. Me kōrero tātou mō tēnei i tēnei rā.
He aha i tino mārō ai te tuara i te wā e hapu ana?
Ko te mamae o te tuara i te wā e hapu ana ka puta i te wāhi e tūtaki ai tō hope me tō tuaiwi, e kiia nei ko te hononga sacroiliac. He maha ngā take mō tēnei. Me titiro tātou ki ēnei take.
| Take | Hei whakarāpopototanga... |
|---|---|
| Te pikinga o te taumaha | I te wā e hapu ana koe, ka piki ake tō taumaha i waenga i te 11 me te 16 kirokaramu. Me pikau e tō tuaiwi tēnei taumaha katoa. I te tipu haere o te pēpi, ka pēhia e te kōpū ngā io me ngā uaua toto i roto i tō tuaiwi. Koinei te take matua. |
| Ngā huringa tū | I te tipu haere o tō pēpi, ka rerekē te pokapū taumaha o tō tinana. Nō reira, me te kore koe e mōhio, ka tīmata te rerekētanga o tō tū me tō hikoi. I te nuinga o te wā, i te putanga mai o tō puku ki mua, ka ngana koe ki te pupuri i te taumaha o tō tinana ki roto i tō tuara. Ka taea e tēnei te pēhi i tō tuara me te mamae. |
| Ngā huringa homoni | I tēnei wā, ka whakaputahia e tō tinana he homoni e kiia nei ko te 'Relaxin' . Ko tana mahi matua he whakangāwari i ngā hononga i te rohe hope kia māmā ake ai te whānautanga. Ka whakangāwari hoki tēnei homoni i ngā hononga e tautoko ana i te tuaiwi. Ka taea e tēnei te whakaiti i te pumau o te tuaiwi, ā, ka mamae. |
| Te wehenga o te uaua puku | I te tipu haere o tō kōpū, ka taea e ngā rarangi uaua e rua e whakarara ana mai i tō uma ki tō papa (e kiia nei ko ngā 'uaua rectus abdominis') te wehe i waenganui. Ka taea hoki e tēnei wehenga o ngā uaua te whakanui ake i te mamae o te tuara. |
| ahotea | Ka pāngia hoki te mamae o te tuara e te ahotea. Ina pāngia koe e te ahotea, ka kaha ake ngā uaua o tō tuara. Tērā pea ka kitea e koe ka kino ake te mamae o tō tuara i ngā rā e manukanuka ana koe, e ahotea ana rānei. |
He aha ngā mea ka taea te mahi mō tēnei mamae tuara?
Ko tētahi atu rongo pai, ki te kore koe e mamae tuara mai i mua i tō hapūtanga, tera pea ka memeha haere te mamae i a koe e tata ana ki te whānautanga. I tēnei wā, he maha ngā mea ka taea e koe te mahi hei āwhina i te whakaiti i te mamae.
- Whakakorikori Tinana: Mā ngā whakakorikori tinana māmā, auau, ka taea te whakapakari i ō uaua me te whakapiki i te ngāwari. Ka taea e tēnei te whakaiti i te taumahatanga ki tō tuara. He maha ngā mahi, pērā i te hikoi, te kaukau, me te eke pahikara tū, he haumaru mō ngā wāhine hāpu. Heoi, he mea nui kia kōrero koe ki tō tākuta me te tiki i tana whakaaetanga i mua i te tīmatanga o tētahi kaupapa whakakorikori tinana. Ka taea e ia te tūtohu i ngā whakakorikori tinana e tika ana māu, ā, ka whakapakari i ō uaua tuara me tō puku.
- Ngā kōpeke wera me te makariri: He maimoatanga pai hoki tēnei. Kōrero ki tō tākuta i te tuatahi, ā, ki te whakaae ia, tāpirihia he putea hukapapa, he mea rānei pērā i te huawhenua kohuatia kua takaihia ki te tauera ki te wāhi mamae mō te 20 meneti pea, he maha ngā wā i te rā. I muri i ngā rā e rua, e toru rānei, tāpirihia he pounamu wai wera, he papa whakamahana rānei.
- Kia mau tonu te tū tika: He mea tino nui kia mau tonu tō tū tika . Kia tika tō tuara i a koe e noho ana, e moe ana, e mahi ana hoki.
- I te wā e moe ana: Moe ki tō taha me te urunga i waenganui i ō turi. Mā tēnei ka tino whakaiti i te pēhanga ki tō tuara. Kaua e moe ki tō tuara (me te mea kei runga tō tuara i te papa).
- I te wā e noho ana:I a koe e noho ana i runga i te tūru, pōkaihia he tauera iti hei tautoko i tō tuara. Whakatakotoria ō waewae ki runga i tētahi puranga pukapuka, i tētahi tūru iti rānei. Noho tika, me ō pakihiwi ki muri.
- Ina tū koe: Tū tika, me ō pakihiwi ki muri, me ō hope ki mua paku. Akene he pai anō hoki kia whakamahia he whitiki tautoko. Pātai atu ki tō tākuta mō tēnei.
- Ngā maimoatanga kē atu: Kua pūrongohia ka taea e te acupuncture me te chiropractic te whakaora i ētahi tāngata. Heoi, i mua i te whakamātau i tētahi o ēnei maimoatanga, me kōrero koe ki tō tākuta kia whiwhi ai i tā rātou whakaaetanga.
- Ina hapai ake koe i tētahi mea i runga i te papa, noho puku me ō turi e piko ana, kaua e piko tō tuara .
- Kaua e mau i ngā rekereke teitei. Mauria he hū papatahi me te tautoko pai i te piko o te waewae. Me nui ake pea te rahi o ō hū nā te mea ka wetekina ō hononga nā ngā huringa homoni.
- Ki te mau tonu tō mamae tuara, kōrero ki tō tākuta. Kaua rawa e tango i ngā rongoā whakamamae mamae me te kore e pātai tuatahi ki tō tākuta. He haumaru te Acetaminophen (Tylenol) mō ngā wāhine hāpu. Heoi, kāore i te tūtohutia kia whakamahia te aspirin me ngā NSAID (pērā i te ibuprofen me te naproxen). Ki te tika, ka tohua e tō tākuta he rongoā whakamamae mamae, he rongoā whakangā uaua haumaru ake.
- He mea noa te mamae o te tuara i te wā e hapu ana mō te tini o ngā whaea. Kaua e manukanuka nui ki tēnei.
- Mā te tiaki i tō tū me te mahi i ngā korikori tinana māmā, haumaru hoki ka tino whakamarie i a koe.
- Me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana, i mua rānei i te tango i tētahi rongoā whakamamae.
- Ki te puta ngā tohu whakatūpato pēnei i te mamae nui, te kōroke o ngā peka, te ngoikore rānei o ngā ringaringa me ngā waewae, rapua tonutia he tohutohu hauora.
He mea tino nui: Kaua e tāpirihia te wera tika ki tō puku i te wā e hapu ana.
Ētahi atu kōrero nui
Āhea koe me toro atu ki te tākuta tonu?
Kāore e ranea te mamae tuara noa hei waea atu ki tō tākuta i taua wā tonu. Engari, ki te pā mai ētahi o ngā tohu e whai ake nei ki a koe, kaua e warewarehia. Waea atu ki tō tākuta i taua wā tonu, haere rānei ki te hōhipera.
| Āhuatanga whakatūpato | He aha koe me tino tupato ai? |
|---|---|
| Mamae tino kino | Te mamae e kore e taea te whakamanawanui, e kore hoki e taea te pupuri. |
| Te tīmatanga ohorere, te pikinga tere rānei o te mamae | He tohu pea tēnei mō tētahi mate kino. |
| Ngā mamae pūngāwerewere | He tohu pea tēnei mō te whānautanga o mua . Mēnā ka mutu te mamae i muri i tētahi wā, kātahi ka hoki mai anō, me rapu awhina tonu. |
| Te uaua ki te mimi, te ngoikore rānei o ngā peka | He tohu pea tēnei nō te pakaru o te io, nō tētahi atu mate kino rānei, nō reira rapua tonutia he tohutohu hauora. |
He tino onge te hononga o te mamae tuara kino ki ngā mate kino pēnei i te osteoporosis e pā ana ki te hāputanga, te osteoarthritis o te tuara , te septic arthritis rānei. Nō reira, ki te mea he ruarua koe, ki te whakaaro rānei he rerekē te mamae, he pai ake, he haumaru hoki te toro atu ki te tākuta mō te tirotiro.
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