Ngaba ungumama ozayo? Okanye usandul’ ukwamkela umntwana ezandleni zakho? Uvuyo oluvayo ngeli xesha alunakuchazwa ngamazwi, akunjalo? Kodwa ingxaki enye eza nolu vuyo, into esingathethi kakhulu ngayo, kodwa abantu abaninzi abanayo, yintlungu yomqolo . Ukugoba rhoqo xa uncancisa, uhlamba, udlala phantsi, kwaye ubambe umntwana, konke oku kuyandisa kancinci intlungu emqolo nasemagxeni akho. Ngamanye amaxesha, intlungu yomqolo eyaqala ngexesha lokukhulelwa inokuhlala iinyanga emva kokuba umntwana ezelwe. Le ayiyongxaki echaphazela wena kuphela. Makhe sithethe ngale nto ngokweenkcukacha.
Kutheni iintlungu zomqolo zixhaphake kangaka ngexesha lokukhulelwa?
Iqhelekile ngokwenene. Uphando lubonisa ukuba phakathi kwama-40% nama-50% abafazi abakhulelweyo bafumana iintlungu zomqolo ngaxa lithile ngexesha lokukhulelwa kwabo. Oko kuthetha ukuba malunga noomama omnye kwabababini uya kuba nazo.
Eyona nto ibalulekileyo kukuba ungayibethi ngoyaba le ntlungu uze uthethe nogqirha wakho. Abantu abaninzi bacinga ukuba oku kuqhelekile kwaye kufuneka uyinyamezele. Kodwa akufuneki kube njalo.
Kukwakho nezinto ezinobungozi ezichaphazela oku.
- Ukuba ubunentlungu emqolo ngaphambi kokukhulelwa: Ukuba ubunentlungu emqolo ngaphambi kokukhulelwa, kusenokwenzeka ukuba ibe mandundu ngexesha lokukhulelwa.
- Ukuba ubunentlungu emqolo ngexesha lokukhulelwa kwakho kwangaphambili: Ukuba ubunentlungu emqolo ngexesha lokukhulelwa kwakho kokuqala, usenokuphinda uyive kwakhona ngexesha lokukhulelwa kwakho kwesibini.
Kodwa ayinguye wonke umntu onayo le nto ngexesha lokukhulelwa kwakhe . Abanye abantu baziva kakhulu kwi-trimester yokuqala, emva koko iyancipha. Kwabanye, iintlungu ziba nzima kakhulu kwiinyanga ezimbalwa ezidlulileyo.
Zithini izizathu eziphambili zentlungu yomqolo?
Ngamafutshane, kukho iindlela ezintathu eziphambili ezinegalelo koku. Ezi zinokubangela intlungu nganye nganye okanye xa zidibene. Makhe sijonge ukuba ziyintoni na.
| Uhlobo lwentlungu | Ingcaciso elula |
|---|---|
| Intlungu esezantsi komqolo (Intlungu yeLumbar) | Le yeyona ixhaphakileyo. Njengoko ubunzima bakho busanda kwaye isisu sakho sivuvukala phambili, iziko lomzimba wakho lobunzima liyatshintsha. Oku kubeka uxinzelelo olungakumbi kwiidiski zomqolo kumqolo wakho. Olu bunzima bongezelelweyo lunokubangela intlungu kumqolo wakho ongezantsi. |
| Intlungu yeSacroiliac | Ngexesha lokukhulelwa, umzimba wakho uvelisa ihomoni ebizwa ngokuba yiRelaxin . Umsebenzi wayo kukukhulula amalungu kunye nemisipha esezantsi kwe-pelvic yakho (indawo ejikeleze amathambo akho esinqe) ukuze kube lula ukuzala. Oku kukhululeka kunokubangela ukungazinzi kunye nentlungu kumalungu kuloo ndawo. |
| Intlungu Yasebusuku | Ngexesha lokukhulelwa, umthamo wegazi emzimbeni wakho uyanda. Xa ume kwaye uhambahamba imini yonke, igazi elingakumbi liyaqokelelana emilenzeni yakho (yiyo loo nto imilenze yakho idumba). Xa ulala phantsi ukuze ulale ebusuku, eli gazi liqokeleleneyo libuyela kumgangatho we-pelvic kwaye libeka uxinzelelo kwizicubu ezikuloo ndawo. Yile nto ibangela iintlungu ebusuku. |
Kulungile, ngoko ke wenza ntoni ngale nto?
Akukho sisombululo sifanelekileyo koku. Kodwa zininzi izinto onokuzama. Kungangcono ukuba ungathetha nogqirha wakho uze ubone ingcali yezonyango.
Kubaluleke kakhulu ukugcina ukuma okufanelekileyo.
Abafazi abaninzi abakhulelweyo banesimo sokuma esifana nesakwa. Ukugcina isimo esifanelekileyo kubalulekile ukunciphisa oku.
- Beka izihlangu eziphakamileyo ecaleni uze unxibe izihlangu ezikhululekileyo nezithe tyaba.
- Xa uphakamisa into enzima, ingakumbi umntwana omncinci , goba emadolweni, hayi esinqeni .
- Xa uhleli, musa ukujingisa imilenze yakho, kodwa yibeke phantsi okanye esitulweni esincinci. Kuphephe ukuhlala kwizitulo ezinzulu kakhulu okanye ezisezantsi.
- Indawo yokulala nayo ibaluleke kakhulu. Ukulala umqolo uthe tye akulunganga, kuba kunokunciphisa ukuhamba kwegazi kumntwana. Lala ngecala umqamelo phakathi kwamadolo akho. Kulula kakhulu ukusebenzisa umqamelo omde (umqamelo womzimba) oxhasa umzimba wonke.
Inkxaso kunye noncedo
Inkxaso yengqondo neyomzimba ibaluleke kakhulu ngeli xesha.
- Iimpahla ezixhasa isisu:Oogqirha bacebisa ukuba usebenzise iimpahla ezikhethekileyo zokuxhasa isisu kwangoko xa uqala ukuva iintlungu zomqolo. Ezi zibonelela ngenkxaso ethile esiswini, zinciphisa uxinzelelo emqolo.
- Inkxaso ngokweemvakalelo : Ukuba awunamntu wokukunceda, ungaziva uxinezelekile ngakumbi yintlungu xa uwedwa. Thetha neqabane lakho, usapho, kunye nabahlobo ngale nto. Cela uncedo ngemisebenzi yasekhaya.
Ukuzilolonga kunye nezinye iindlela zonyango
- Ukuzilolonga: Ukuzilolonga okuthambileyo kunye nokuzolula kubaluleke kakhulu. Kuhle ukuba ungaya kwiiklasi ezikhethekileyo ze-"Prenatal yoga" zabasetyhini abakhulelweyo. I-Yoga iqinisa umqolo kunye nemisipha yesisu kwaye inika isiqabu esikhulu engqondweni.
- Ezinye iindlela zonyango: Ukucwilisa emanzini ashushu, ukuphulula kancinci, nokubamba ibhotile yamanzi ashushu kunokubonelela ngesiqabu sexeshana.
- Iipilisi zokunciphisa iintlungu: Ungaze uthathe naluphi na unyango ngaphandle kokubonisana nogqirha wakho. Sebenzisa kuphela ipilisi yokunciphisa iintlungu ekhuselekileyo efana ne-`(Acetaminophen)` ukuba uyicebisa.
- Ukhathalelo lweChiropractic: Oku kunokuba luncedo nakwabanye abantu. Nangona kunjalo, kubalulekile ukubonisana nogqirha oqeqeshiweyo onamava okunyanga abafazi abakhulelweyo . Kubalulekile nokuthetha nogqirha wakho wezifo zabesifazane ngaphambi kokuba ufumane olu hlobo lonyango.
Ngaba iintlungu zomqolo ziya kuphela emva kokuba nomntwana?
Abantu abaninzi bacinga ukuba iintlungu zomqolo ziya kuphela emva kokuba nomntwana. Kodwa kwabanye, oko akwenzeki. Iintlungu ezindala zinokuhlala iinyanga, kwaye ngamanye amaxesha iintlungu ezintsha zinokuvela kwiindawo ezifana namagxa nentamo.
Isizathu soku kukuba isiphumo sehomoni ethi ``Relaxin'' ebesithethe ngayo ngaphambili, ingakumbi ukuba uncancisa, sinokuhlala emzimbeni kangangeenyanga ezisi-8 emva kokubeleka. Ngenxa yoko, ii-ligaments zisakhululekile.
Yingakho kubaluleke kakhulu ukuba oomama abatsha baqaphele indlela efanelekileyo yokuma. Kungaluncedo kakhulu ukuba ungafunda iindlela ezifanelekileyo zokuphakamisa, ukubamba, kunye nokubeleka umntwana wakho kugqirha wezonyango.
Ezinye iingcebiso zoomama abatsha:
- Musa ukuzalisa ibhegi yakho yomntwana ngezinto ezingadingekileyo. Musa ukuyithwala ngegxalaba elinye. Ukuba kunokwenzeka, sebenzisa i-push stroller.
- Xa uncancisa , musa ukuthambekela phambili kakhulu, gcina umqolo wakho uthe nkqo, kwaye sebenzisa imiqamelo ukubambelela umntwana wakho kufutshane nawe.
- Yenza imithambo elula eqinisa izihlunu phakathi kwentamo namagxa . I-yoga yasemva kokubeleka ilungile kule nto.
Konke oku, kufuneka ucinge ngawe. Fumana ixesha lokuphumla nokuzola. Kubaluleke kakhulu kwimpilo yakho yomzimba kunye nempilo yakho yengqondo.
Umyalezo Wokuya Ekhaya
- Iintlungu zomqolo zixhaphake kakhulu ngexesha lokukhulelwa nasemva kokubeleka. Musa ukuzithatha njengento ekufuneka uyinyamezele.
- Qiniseka ukuba uthetha nogqirha wakho malunga nentlungu yakho.
- Kubaluleke kakhulu ukugcina ukuma okufanelekileyo xa uhleli, uhamba, uphakamisa iintsimbi, naxa ulele.
- Ukuzibandakanya kwimithambo ethambileyo kunye neyoga, njengoko ugqirha ecebisa, kunokunceda ukulawula iintlungu.
- Fumana uncedo ngemisebenzi yasekhaya kunye nenkxaso yeemvakalelo kwiqabane lakho, kusapho, nakubahlobo.
- Nokuba sele ezelwe, lumka ngendlela efanelekileyo xa ubambe kwaye unyamekela umntwana wakho.
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