Ziindaba ezimnandi ukuba umntwana wakho ukhula ngaphakathi kuwe imihla ngemihla, akunjalo? Yiyo loo nto kufanele ukuba yiyo. Kodwa kwangaxeshanye, usenokuziva uxinezelekile kancinci, ubunzima, kunye neentlungu emqolo wakho. Enyanisweni, oomama abaninzi abakhulelweyo baye bahlangabezana noku. Le ntlungu yomqolo ivakala ngakumbi kwisiqingatha sesibini sokukhulelwa, oko kukuthi, emva kweenyanga ezi-4-5. Kodwa ungakhathazeki, zininzi izinto onokuzenza ukunciphisa nokulawula le ntlungu. Masithethe ngayo namhlanje.
Kutheni umqolo unzima kangaka ngexesha lokukhulelwa?
Intlungu yomqolo ngexesha lokukhulelwa idla ngokuvela kwindawo apho i-pelvis kunye nomqolo wakho kudibana khona, ebizwa ngokuba yi-sacroiliac joint. Kukho izizathu ezahlukeneyo zoku. Makhe sijonge ukuba zeziphi.
| Isizathu | Kalula nje... |
|---|---|
| Ukutyeba kwakho | Ngexesha lokukhulelwa okunempilo, uhlala unyuka phakathi kweekhilogram ezili-11 ne-16. Umqolo wakho kufuneka uthwale bonke obu bunzima. Kwakhona, njengoko umntwana ekhula, isibeleko sibeka uxinzelelo kwimithambo-luvo nakwimithambo yegazi emqolo wakho. Esi sesona sizathu siphambili. |
| Utshintsho kwindlela omi ngayo umzimba | Njengoko umntwana wakho ekhula, iziko lomzimba wakho lobunzima liyatshintsha. Ngoko ke, ngaphandle kokuba uqonde, indlela oma ngayo nohamba ngayo iqala ukutshintsha. Rhoqo, njengoko isisu sakho sisondela phambili, uzama ukubamba ubunzima bomzimba wakho emqolo. Oku kunokubangela uxinzelelo olungeyomfuneko emqolo wakho kwaye kubangele intlungu. |
| Utshintsho kwihomoni | Ngeli xesha, umzimba wakho uvelisa ihomoni ebizwa ngokuba yi -'Relaxin' . Umsebenzi wayo ophambili kukukhulula ii-ligaments kwindawo ye-pelvic ukuze kube lula ukuzala. Le homoni inye ikhulula ii-ligaments ezixhasa umqolo. Oku kunokubangela ukuba umqolo ungaqini kakuhle kwaye kubangele iintlungu. |
| Ukwahlulwa kwemisipha yesisu | Njengoko isibeleko sakho sikhula, imiqolo emibini ehambelanayo yemisipha eqala esifubeni sakho ukuya emathangeni akho (ebizwa ngokuba yi-'rectus abdominis muscles') inokwahlukana phakathi. Oku kwahlukana kwemisipha kunokunyusa iintlungu zomqolo. |
| Uxinzelelo | Uxinzelelo lunokuchaphazela neentlungu zomqolo. Xa uziva uxinezelekile, izihlunu zakho zomqolo zinokuqina. Ungafumanisa ukuba iintlungu zakho zomqolo ziba zimbi kakhulu kwiintsuku apho uziva uxhalabile okanye uxinezelekile. |
Yintoni enokwenziwa ngale ntlungu yomqolo?
Enye into emnandi kukuba ngaphandle kokuba ubukhe waba neentlungu zomqolo ukususela ngaphambi kokuba ukhulelwe, iintlungu ziya kuncipha njengoko usondela ekubelekeni. Okwangoku, zininzi izinto onokuzenza ukunceda ukunciphisa iintlungu.
- Ukuzilolonga: Ukuzilolonga rhoqo nokulula kunokuqinisa izihlunu zakho kwaye konyuse ukuguquguquka. Oku kunokunciphisa uxinzelelo emqolo wakho. Imisebenzi emininzi, efana nokuhamba, ukudada, kunye nokukhwela ibhayisekile engashukumiyo, ikhuselekile kubasetyhini abakhulelweyo. Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho kwaye ufumane imvume yakhe ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga. Angacebisa ukuzilolonga okufanelekileyo kuwe kwaye okuya kuqinisa izihlunu zakho zomqolo nezesisu.
- Uxinzelelo olushushu nolubandayo: Olu nyango lunokuba luhle. Thetha nogqirha wakho kuqala kwaye ukuba uyavuma, faka ipakethi yomkhenkce okanye into efana nemifuno ebilisiweyo egqunywe ngetawuli kwindawo ebuhlungu malunga nemizuzu engama-20 amaxesha amaninzi ngemini. Emva kweentsuku ezimbini ukuya kwezintathu, faka ibhotile yamanzi ashushu okanye i-heating pad.
- Ukugcina ukuma kakuhle: Kubaluleke kakhulu ukugcina ukuma kwakho. Gcina umqolo wakho uthe nkqo xa uhleli, ulele, kwaye usebenza.
- Xa ulele: Lala ngecala ubeke umqamelo phakathi kwamadolo akho. Oku kuya kunciphisa kakhulu uxinzelelo emqolo wakho. Musa ukulala ngomqolo wakho (ngokungathi umqolo wakho uphantsi).
- Xa uhleli:Xa uhleli esitulweni, songa itawuli encinci ukuze uxhase umqolo wakho. Beka iinyawo zakho phezu kwenqwaba yeencwadi okanye isitulo esincinci. Hlala uthe nkqo unamahlombe akho ngasemva.
- Xa ume: Yima uthe nkqo, amahlombe akho angasemva, amanqe akho abheke phambili kancinci. Usenokufuna nokusebenzisa ibhanti yokuxhasa. Buza ugqirha wakho ngale nto.
- Ezinye iindlela zonyango: Kuye kwaxelwa ukuba i-acupuncture kunye ne-chiropractic zinika isiqabu kwabanye abantu. Nangona kunjalo, ngaphambi kokuba uzame naluphi na olu nyango, qiniseka ukuba uthetha nogqirha wakho kwaye ufumane imvume yakhe.
- Xa uchola into phantsi, hlala phantsi ugobile amadolo, ungagobi umqolo wakho .
- Ziphephe izihlangu eziphakamileyo. Nxiba izihlangu ezisicaba ezinenkxaso entle ye-arch. Usenokufuna izihlangu ezinkulu kancinci njengoko amalungu akho ekhululeka ngenxa yotshintsho lwehomoni.
- Ukuba intlungu yakho yomqolo iyaqhubeka, thetha nogqirha wakho. Ungaze uthathe amayeza okuphelisa iintlungu ngaphandle kokubuza ugqirha wakho kuqala. I-Acetaminophen (Tylenol) idla ngokukhuselekileyo kubasetyhini abakhulelweyo. Nangona kunjalo, i-aspirin kunye ne-NSAIDs (ezifana ne-ibuprofen kunye ne-naproxen) azikhuthazwa. Ukuba kuyimfuneko, ugqirha wakho uya kukunika iyeza lokuphelisa iintlungu elikhuselekileyo okanye elithomalalisa imisipha.
- Intlungu yomqolo ngexesha lokukhulelwa yinto eqhelekileyo koomama abaninzi. Musa ukukhathazeka ngokungeyomfuneko ngayo loo nto.
- Ukunyamekela indlela oma ngayo umzimba wakho nokwenza umthambo olula nokhuselekileyo kunokukunceda kakhulu.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale naluphi na umthambo okanye uthathe nayiphi na imithi yokuthomalalisa iintlungu.
- Ukuba kukho iimpawu ezilumkisayo ezifana nentlungu eqatha, ukuqaqamba okungapheliyo, okanye ukungaziva kakuhle kwamalungu omzimba, funa ingcebiso kagqirha ngokukhawuleza.
Okubaluleke kakhulu: Musa ukufaka ubushushu ngqo esiswini sakho (esiswini) ngexesha lokukhulelwa.
Amanye amanqaku ambalwa abalulekileyo
Ufanele uye nini kugqirha ngoko nangoko?
Intlungu nje yomqolo akwanelanga ukufowunela ugqirha wakho ngoko nangoko. Nangona kunjalo , ukuba unezinye zeempawu ezilandelayo, musa ukuzityeshela. Fowunela ugqirha wakho okanye uye esibhedlele ngoko nangoko.
| Isilumkiso | Kutheni ufanele ulumke kakhulu? |
|---|---|
| Intlungu enzima kakhulu | Intlungu engaphaya kwesiqhelo nenganyamezelekiyo. |
| Ukuqala ngequbuliso okanye ukwanda ngokukhawuleza kwentlungu | Oku kungaba luphawu lwesifo esinzulu. |
| Iintlungu ezibuhlungu ezihambisana nokuqaqamba komzimba | Oku kungaba luphawu lokubeleka ngaphambi kwexesha . Ukuba intlungu iyancipha emva kwexesha elithile ize ibuye, fumana ingqwalasela ngokukhawuleza. |
| Ubunzima bokuchama okanye ukungacaci kwamalungu omzimba | Oku kungaba luphawu lomonakalo wemithambo-luvo okanye enye imeko enzulu, ngoko ke funa ingcebiso kagqirha ngokukhawuleza. |
Kunqabile kakhulu ukuba iintlungu ezibuhlungu zomqolo zinxulunyaniswe neemeko ezinzima ezifana ne-osteoporosis enxulumene nokukhulelwa, i-vertebral osteoarthritis, okanye i-septic arthritis. Ke ngoko, ukuba unamathandabuzo okanye uvakalelwa kukuba iintlungu aziqhelekanga, kungcono ukubona ugqirha ukuze akuhlole.
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