Ngaba nawe unengxaki yomqolo kule mihla? Ingakumbi xa umntwana esondela kwaye isisu sikhula, oomama abaninzi baziva kakuhle ezi ntlungu zomqolo. Enyanisweni, xa beneminyaka eyi-7 okanye i-8 ubudala, abanye abantu banomqolo obuhlungu kangangokuba abakwazi nokuma okanye ukuhlala. Ayisiyonto icaphukisayo leyo? Kodwa ungakhathazeki, le yinto eyenzeka kubantu abaninzi. Namhlanje, masithethe ngento onokuyenza xa ukhulelwe kwaye ufumane isiqabu.
Kutheni umqolo wethu ubuhlungu kangaka ngexesha lokukhulelwa?
Kukho izizathu ezininzi eziphambili zoku. Masibone ukuba zeziphi.
1. Ukudumba kwesisu kunye nokutyeba:
Inyani elula kukuba njengoko umntwana ongaphakathi esibelekweni sakho ekhula, nesisu sakho siyakhula . Kwangaxeshanye, ubunzima bomzimba wakho buyanda ngeekhilogram ezimbalwa ngaphezu kwesiqhelo. Umqolo wakho kunye nezihlunu ezijikeleze umqolo wakho kufuneka zisebenze nzima ukuthwala obu bunzima bunyukileyo. Khawuthelekelele, ukuphatha ingxowa enamatye kunzima kunokuphatha ingxowa enamatye. Yiyo loo nto. "Iziko lomxhuzulane" lomzimba wakho nalo liya phambili , nto leyo ebeka uxinzelelo olungakumbi emqolo wakho.
2. Isiphumo sehomoni ethi `Relaxin`:
Le yingxaki yezonyango. Ngexesha lokukhulelwa, umzimba wakho uvelisa i-hormone ekhethekileyo ebizwa ngokuba yi-'Relaxin' . Umsebenzi ophambili wale hormone kukukhulula amalungu kunye nemisipha kwindawo yakho ye-pelvic, okwenza indlela yokuzala ibe lula. Nangona kunjalo, le hormone ye-'Relaxin' ayichaphazeli nje kuphela i-pelvis, ikwakhulula nemisipha kwamanye amalungu emzimbeni. Ingakumbi xa imisipha ejikeleze umqolo ikhululekile, ukuzinza komqolo kuyehla . Njengesikhonkwane esibethelelwe ngokuqinileyo siya kugoba ukuba siyakhululeka kancinci. Emva koko, nokuba unesimo esingalunganga kancinci, nokuba uphakamisa ubunzima obuncinci, kukho amathuba aphezulu okwenzakala kunye nentlungu kumqolo. Uyaqonda?
Ngoko ke ufumana njani isiqabu kule ntlungu yomqolo?
Kulungile, ngoku masibone ukuba singenza ntoni ukunciphisa le ntlungu yomqolo icaphukisayo. Nangona ezi zinto zingabonakala ngathi zizinto ezincinci, ukuba uzilandela kakuhle, uya kukwazi ukufumana isiqabu esikhulu kwintlungu oyivayo.
1. Lumka kakhulu xa uphakamisa iintsimbi!
Kuphephe ukuphakamisa izinto ezinzima kangangoko unako ngeli xesha. Masithi, ungaphakamisi nto ingaphezulu kweekhilogram ezimbini okanye ezintathu. Mhlawumbi ukuba unomntwana omncinci ekhaya, kuya kubakho amaxesha apho kuya kufuneka umphakamise khona. Okanye, ukuba kuya kufuneka uphakamise into enzima ngexesha lemisebenzi yasekhaya, kuya kufuneka uziqhelise ukuyiphakamisa ngokuchanekileyo .
- Ungaze uphakamise iintsimbi umqolo wakho ugobile esinqeni! Le yeyona mpazamo inkulu eyenziwa ngabantu abaninzi. Ukwenza oku kubeka bonke ubunzima emqolo wakho.
- Kunoko, goba amadolo akho, yehla kangangoko unako (njengokuqubha), kwaye usebenzise amandla emilenze yakho ukuphakamisa ubunzima.Phakamisa izinto ezinzima kufutshane nomzimba wakho. Oku kuya kunciphisa uxinzelelo emqolo wakho. Cinga nje xa sithatha ithoyizi phantsi, sigoba amadolo ethu size sifikelele ezantsi.
2. Indlela ohlala ngayo nome ngayo nayo ibaluleke kakhulu!
Ukuma ixesha elide okanye ukuhlala ixesha elide akulunganga konke konke ngeli xesha.
- Ukuba kufuneka ume ixesha elide, nokuba kungenxa yomsebenzi wakho okanye ngenxa yesinye isizathu, gcina isitulo esincinci okanye ibhokisi encinci kufutshane ukuze ubeke iinyawo zakho kuso . Gcina umlenze omnye kuso. Tshintsha imilenze rhoqo emva kwemizuzu embalwa. Kwakhona, thatha ikhefu elifutshane ('ikhefu') ubuncinci rhoqo emva kwesiqingatha seyure, hambahamba kancinci, kwaye utshintshe izikhundla.
- Xa uhleli , ukuba kunokwenzeka , sebenzisa uhlobo oluthile lwesitulo olubizwa ngokuba yi-'ergonomic chair' exhasa umqolo kakuhle . Ukuba awunaso, beka umqamelo omncinci okanye itawuli egoqiweyo phantsi komqolo wakho ongezantsi ('omncinci womqolo wakho') kwisitulo ohleli kuso. Oku kuya kuxhasa ukugoba kwendalo komqolo wakho kwaye kunciphise iintlungu.
- Zama ukugcina umqolo wakho uthe tye kangangoko unako, kokubini xa uhleli naxa umi. Njengoko isisu sakho sikhula, usenokulingeka ukuba utyhale isisu sakho phambili uze ugobe umqolo wakho. Endaweni yoko, zama ukugcina amahlombe akho engasemva kwaye ume ngokuthe nkqo. Oku kunokuba nzima ukukuqhela, kodwa kulungile kakhulu kumqolo wakho.
3. Umxube ofudumeleyo nophilisayo
Ukuba umqolo uneentlungu , faka ibhotile yamanzi ashushu, itawuli efudumeleyo, okanye i-'heating pad' kwindawo ephantsi kangangemizuzu eli-15 . Oku kuya kukhulula izihlunu zomqolo wakho, kuphucule ukujikeleza kwegazi, kwaye kunike isiqabu kwiintlungu. Kodwa khumbula, ungayigcini ishushu kakhulu , kuba inokutsha ulusu lwakho.
4. Ukukhethwa kweempahla nezihlangu nako kuyachaphazela
Ewe, izinto ozinxibayo zinokuchaphazela neentlungu zomqolo.
- Kungumbono olungileyo ukunxiba `impahla yokuxhasa isisu` okanye `ibhanti lokubeleka` elixhasa isisu kakuhle. Ezi zibonelela ngokuxhasa ubunzima besisu, zinciphisa uxinzelelo emqolo. Okanye, nxiba `ibhulukhwe yokubeleka` enebhanti ebanzi ethambileyo elingana phantsi kwesisu.
- Akukhuthazwa ukunxiba izihlangu eziphakamileyo ngeli xesha . Ukunxiba izihlangu eziphakamileyo kutshintsha ibhalansi yomzimba, kubeka uxinzelelo olungeyomfuneko emqolo, kwaye kwandisa umngcipheko wokuwa. Ke ngoko, khetha izihlangu ezingaphakamanga kakhulu, ezilungele unyawo, kwaye ezinenkxaso entle ye-arch, oko kukuthi, izihlangu ezinenkxaso efanelekileyo ye-sole .
5. Lumka ngendlela olala ngayo kunye nomatrasi wakho.
Ukulala kakuhle ngexesha lokukhulelwa kunokuba ngumceli mngeni omkhulu, kodwa zama ezi zinto ukunciphisa iintlungu zomqolo.
- Lala ngecala lakho kangangoko unako . Ukulala ngecala lakho lasekhohlo yeyona nto ilungileyo.Lala ugobe idolo ubuncinane kanye. Le yeyona ndawo ilula yomqolo wakho kwaye ilungele ukujikeleza kwegazi ngexesha lokukhulelwa.
- Ukuba ufuna intuthuzelo engakumbi, beka umqamelo phakathi kwemilenze yakho. Ungabeka nomqamelo omncinci phantsi kwesisu sakho. Kukho iintlobo ezikhethekileyo zemiqamelo ezithengiswayo ezibizwa ngokuba yi-'pregnancy pillows' , ezibonelela ngenkxaso emzimbeni wakho, okwenza kube lula kakhulu ukulala.
- Umatrasi oqinileyo ulungele eli xesha lonyaka. Ukuba umatrasi wakho uthambile kakhulu , umqolo wakho usenokungafumani nkxaso uyidingayo. Ukuba kunjalo, zama ukubeka i-slat enkulu phakathi komatrasi kunye ne-box spring (ii-slats). Oku kunokongeza ukuqina kancinci kumatrasi.
6. Ukuzilolonga kunye nokuphulula umzimba ngobunono njengoko kuyalelwe ngugqirha
- Buza ugqirha wakho malunga nemithambo elula yokuzolula iintlungu zomqolo . Kwakhona, buza ukuba ungenza na imithambo engenampembelelo ingako, njengokuhamba okanye ukudada, efanelekileyo kuwe. Ukwenza imithambo ngokuchanekileyo, ngokukhuselekileyo, nangokuthe rhoqo kunokuqinisa izihlunu zakho zomqolo kwaye kunikeze isiqabu esikhulu kwiintlungu. Kodwa khumbula, ungaqali naluphi na uhlobo olutsha lwemithambo ngaphandle kwengcebiso kagqirha, kulungile?
- Ukuba ugqirha wakho uyakuvumela, ungafumana i-massage ekhethekileyo ethambileyo (i-massage yokukhulelwa) yabasetyhini abakhulelweyo . Kubalulekile ukufumana umntu oqeqeshelwe oku. Oku kuya kunciphisa ukudinwa kunye nentlungu emzimbeni, kwaye kuya kukwenza uzive ukhululekile kakhulu.
7. Cinga ungacingi kabini, kodwa kathathu ngaphambi kokuba uphuze ipilisi!
Kuqhelekile ukuziva ngathi uthatha i-painkiller xa umqolo wakho ubuhlungu. Nangona kunjalo, ngexesha lokukhulelwa, musa ukuthatha naliphi na iyeza ngaphandle kokuthetha nogqirha kwaye ufumane i-prescription . Nee-painkillers eziqhelekileyo onokuzithenga kwi-pharmacy zinokuba yingozi kumntwana ngeli xesha. Ke ngoko, nokuba kunzima kangakanani na, musa ukuthatha naliphi na iyeza oziva ufuna ukulithatha . Ukuba awukwazi ukunyamezela intlungu, xelela ugqirha wakho. Uza kucebisa into ekhuselekileyo kuwe nakumntwana wakho.
Kunini apho ngokuqinisekileyo sifanele sithethe nogqirha ngale ntlungu yomqolo?
Nangona iintlungu zomqolo ziqhelekile ngexesha lokukhulelwa, azizizo zonke iintlungu zomqolo ezinokungahoywa nje. Ngamanye amaxesha zinokuba luphawu lwento enzulu ngakumbi.
Khumbula, ukuba unamathandabuzo okanye uloyiko oluncinci ngento ethile, ungathandabuzi ukuthetha nogqirha wakho ngayo. Musa ukucinga ukuba, "Owu, ingaba le yinto endifanele ndiyibuze?" Ukhuseleko lwakho nolomntwana wakho lubaluleke ngaphezu kwayo nayiphi na enye into.
Kwiimeko ezinjalo, ngokuqinisekileyo kuya kufuneka ufune iingcebiso zonyango:
- Ukuba intlungu yakho yomqolo inzima kakhulu, ukuba ibonakala isiya isiba mandundu, okanye ukuba intlungu ayipheli kwaphela nasemva kokuba wenze ezi zinto zikhankanyiweyo apha ngasentla.
- Ukuba iintlungu zihlala zihleli, okanye zifika zize ziphele ngesingqi (oku kungaba luphawu lokuqalisa kokuzala).
- Ukuba unezinye iimpawu kunye neentlungu zakho zomqolo, ezinje ngomkhuhlane, ukubanda, ukutsha xa uchama, igazi kumchamo wakho (ezi zinokuba ziimpawu zosulelo lomchamo (UTI)), okanye ukuphuma kwamanzi okanye igazi okungaqhelekanga kwilungu lobufazi bakho.
- Ukuba iintlungu zakho zomqolo ziphuma emilenzeni yakho, imilenze yakho ivakala ngathi ayinamandla, okanye imilenze yakho ivakalelwa kukuba iphelelwa ngamandla.
Ukuba unale mpawu, isenokuba yinto engaphezulu nje kwentlungu yomqolo. Ngoko ke bubulumko ukubona ugqirha ngoko nangoko uze uhlolwe.
Ngoko ke, masishwankathele oko sithethe ngako. (Umyalezo Wokubuyela Ekhaya)
Iintlungu zomqolo ngexesha lokukhulelwa ziqhelekile koomama abaninzi. Nangona kunjalo, asinto ekufuneka siyinyamezele nje kuphela. Kukho izinto esinokuzenza ukuze siyilawule size sifumane isiqabu.
Eyona nto iphambili kukukhumbula indlela oma ngayo imihla ngemihla, kuphephe ukucinezela umqolo wakho xa uphakamisa iintsimbi kwaye usebenza, kwaye ukhethe impahla kunye nezihlangu ezikhululekileyo nezixhasayo.
- Zama zonke izinto ezincinci esithethe ngazo - ukuhlala nokuma ngokufanelekileyo, ukulala ngokufanelekileyo, ukuhlamba ngamanzi ashushu, kunye nokwenza umthambo njengoko ugqirha wakho ekuyalele. Uza kuziva ukhululekile kancinci kancinci.
- Ungaze, nangasiphi na isizathu, uthathe naliphi na iyeza ngaphandle kokubonisana nogqirha. Le yinto ekufuneka uyikhumbule.
- Ukuba uvakalelwa kukuba intlungu yakho yomqolo inzima, okanye ukuba unezinye iimpawu ezingaqhelekanga, musa ukuyityeshela kwaye ngokuqinisekileyo bonana nogqirha wakho.
Njengoko uqala olu hambo luhle, usenokudibana nobunzima obuncinci obufana nobu. Kodwa, ngamana ungafumana amandla okujongana nabo bonke! Sikunqwenelela impilo entle wena nomntwana wakho osesiswini sakho!
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
💬 Ingaba kuqhelekile ukuba nomqolo obuhlungu ngexesha lokukhulelwa?
Ewe! Ngaphezulu kwama-50% oomama abakhulelweyo bajongene nale ntlungu. Njengoko umntwana ekhula, ubunzima besisu buyanda kwaye iziko lomzimba lomxhuzulane lihamba phambili (emva koko umqolo ugoba umva). Kwakhona, le ntlungu inzima yomqolo yenzeka ngenxa yokuveliswa kwehomoni ethi 'Relaxin', ekhulula amalungu emzimbeni ukuze kube lula ukuzala.
💬 Ingaba kulungile ukuqhubeka nokusela iintlungu zomqolo okanye iPanadol?
Hayi! Akufuneki usele naziphi na iipilisi zokuphelisa iintlungu (i-Ibuprofen/NSAIDs) ngexesha lokukhulelwa ngaphandle kwengcebiso kagqirha (zinokubangela umonakalo omkhulu entliziyweni nakwizintso zomntwana). Nangona kuthiwa iPanadol (iParacetamol) ikhuselekile, akulunganga ukuyisela kakhulu. Eyona nto ingcono onokuyenza kukufaka ii-compress ezifudumeleyo kwindawo ebuhlungu kwaye wenze umthambo olula we-yoga.
💬 Le ntlungu iba yingozi nini?
Ayizizo zonke iintlungu zomqolo eziqhelekileyo. Ukuba iintlungu zakho zomqolo zihamba nokopha, ukutsha/ubunzima bokuchama, okanye ukuba iintlungu zivela emqolo wakho ziye emlenzeni (njenge-sciatica) kwaye zinzima, njengokutshona ngombane, kufuneka ubone ugqirha wezifo zabesifazane (OG) ngoko nangoko.
Intlungu Yomqolo Yokukhulelwa, Umama Okhulelweyo, Intlungu Yomqolo Yokukhulelwa, Amayeza Onyango Lwentlungu Yomqolo, Impilo-ntle Yokukhulelwa, Ukuphumla, Ukuzivocavoca Kokukhulelwa
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