Ubuhlungu emhlane buyinkinga ejwayelekile ngesikhathi sokukhulelwa, buhlasele cishe ingxenye yabesifazane abakhulelwe. Njengoba umzimba wakho ushintsha ukuze usekele ingane yakho ekhulayo, isisindo esingeziwe, ukushintsha kwesimo somzimba, nezinguquko zamahomoni kungakhathaza umhlane wakho futhi kubangele ubuhlungu. Ngenhlanhla, kunezindlela ezingokoqobo zokudambisa ubuhlungu emhlane nokuvimbela ukuthi bungaphazamisi impilo yakho yansuku zonke. Nansi indlela yokulawula ubuhlungu emhlane ngempumelelo ngesikhathi sokukhulelwa.
Kungani Kuvela Ubuhlungu Emhlane Ngesikhathi Sokukhulelwa?
Ubuhlungu emhlane ngesikhathi sokukhulelwa bungadalwa izinto eziningana:
- Ukusinda: Njengoba ingane yakho ikhula, isisindo esingeziwe singenza umgogodla wakho nomhlane ophansi ukhathele kakhulu.
- Izinguquko Endleleni Yokuma: Isisu esikhulayo sishintsha indawo yokulinganisa phambili, okuholela ekushintsheni kwesimo somzimba esidala ukucindezeleka emisipheni yakho yangemuva.
- Izinguquko Zamahomoni: Amahomoni okukhulelwa afana ne-relaxin adambisa imisipha namalunga ukuze alungiselele ukubeletha, okwenza umhlane wakho ube sengozini enkulu yobuhlungu nokulimala.
- Ukwahlukana Kwemisipha: Isibeletho esikhulayo singahlukanisa imisipha yesisu (i-diastasis recti), kunciphise ukuzinza komzimba futhi kube nomfutho omkhulu emhlane wakho.
- Ukucindezeleka: Ukucindezeleka ngokomzwelo kungadala ukuqina kwemisipha, ikakhulukazi emhlane, okuholela ebuhlungwini.
Amathiphu Okulawula Ubuhlungu Emhlane Ngesikhathi Sokukhulelwa
Ukulawula ubuhlungu emhlane kudinga inhlanganisela yokulungisa indlela yokuphila, izivivinyo, namasu okunakekela umzimba. Nansi ongakwenza ukuze uthole impumuzo:
1. Gcina Ukuma Okufanele
Ukuma okungalungile kuyimbangela ejwayelekile yobuhlungu emhlane ngesikhathi sokukhulelwa. Njengoba isisu sakho sikhula, kubalulekile ukulungisa ukuma kwakho ukuze ugweme ukucindezeleka okwengeziwe.
- Yima Uqonde: Gcina amahlombe akho emuva, isifuba phambili, nekhanda lakho liqondaniswe nomgogodla.
- Gwema Ukugoba: Goba kancane i-pelvis yakho ukuze ugweme ukugoba ngokweqile komhlane ophansi.
- Hlala Ngendlela Efanele: Sebenzisa isihlalo esinesekelo esihle se-lumbar. Beka umcamelo omncane noma ithawula eligingqiwe ngemuva komhlane wakho ophansi uma kudingeka.
2. Gqoka Izicathulo Ezifanele
- Gwema izithende eziphakeme futhi ukhethe izicathulo ezisekelayo, ezinamathanga aphansi anokusekelwa okuhle kwe-arch.
- Cabanga ukugqoka amabhande okusekela okukhulelwa ukuze unciphise ukucindezeleka emhlane wakho ophansi.
3. Lala Ngokukhululeka
Izikhundla zokulala nokusekelwa kumatilasi kubalulekile ekulawuleni ubuhlungu emhlane ngesikhathi sokukhulelwa.
- Lala ngohlangothi ngomcamelo phakathi kwamadolo akho ukuze ugcine umgogodla wakho uqondaniswe.
- Sebenzisa umcamelo wokukhulelwa noma i-wedge ukuze usekele isisu sakho futhi unciphise umfutho emhlane wakho.
- Qinisekisa ukuthi umatilasi wakho uqine ngokwanele ukuze unikeze ukusekelwa okwanele.
4. Prakthiza Amasu Okuthatha Okuphephile
Ukuthatha okungalungile kungakhuphula ubuhlungu emhlane. Landela lezi zinyathelo lapho uthatha izinto:
- Goba emadolweni akho, hhayi okhalweni lwakho.
- Gcina into isondele emzimbeni wakho futhi ugweme ukusonta umgogodla wakho.
- Cela usizo ngezinto ezisindayo noma ezinzima.
5. Vivinya Umzimba Njalo
Ukuqinisa umhlane wakho nemisipha yomzimba ngezivivinyo eziphephile, ezifanele abakhulelwe kungahlinzeka impumuzo futhi kuvimbele ubuhlungu obengeziwe.
- I-Prenatal Yoga: Ithuthukisa ukuguquguquka, ukuma, nethoni yemisipha ngenkathi idambisa ukucindezeleka emhlane.
- I-Pelvic Tilts: Qinisa umhlane wakho ophansi nemisipha yesisu. Yenza lezi ngokulala ngomhlane noma ngokuma odongeni bese ugoba i-pelvis yakho phezulu.
- Ukubhukuda Noma I-Water Aerobics: Ukuntanta kwamanzi kudambisa umfutho emalungeni akho nasemhlane.
- Ukuhamba: Indlela enomthelela omncane yokuhlala usebenza futhi uthuthukise ukujikeleza kwegazi.
Hlala uxhumane nodokotela wakho ngaphambi kokuqala noma ukuqhubeka nanoma iyiphi inqubo yokuzivocavoca ngesikhathi sokukhulelwa.
6. Sebenzisa Ukwelashwa Ngokushisa Nokubanda
- Beka ukuncinyane okufudumele, iphedi lokushisa, noma ubhavu ofudumele ukuze uphumule imisipha eqinile futhi uthuthukise ukujikeleza kwegazi.
- Sebenzisa iphakethe leqhwa ukuze unciphise ukuvuvukala futhi udambise ubuhlungu obukhulu. Nciphisa ukubeka iqhwa imizuzu engu-15-20 ngesikhathi.
7. Ukwelashwa Ngokubhucungwa
Ukubhucungwa kwangaphambi kokubeletha okwenziwa uchwepheshe oqinisekisiwe kungadambisa ubuhlungu emhlane, kunciphise ukucindezeleka, futhi kuthuthukise ukujikeleza kwegazi. Qiniseka ukuthi ukhetha umelaphi onolwazi ekusebenzeni nabesifazane abakhulelwe.
8. Hlala Unamanzi Futhi Udle Kahle
Ukuphelelwa amanzi emzimbeni nokungondleki kungase kubhebhethekise ukuqina kwemisipha nobuhlungu. Phuza amanzi amaningi futhi udle ukudla okunomsoco ocebile ngezithako ezinjenge-magnesium ne-calcium, ezisekela impilo yemisipha.
9. Prakthiza Ukulawula Ukucindezeleka
Ukucindezeleka ngokomzwelo kungabonakala njengokuqina ngokomzimba, ikakhulukazi emhlane. Faka amasu okunciphisa ukucindezeleka afana nalawa:
- Izivivinyo zokuphefumula okujulile
- Ukuzindla noma ukucabanga
- Ukwelula okumnandi
10. Sebenzisa Izinsiza Zokusekela
Amabhande okukhulelwa noma izintambo zingasiza ekudambiseni ubuhlungu emhlane ophansi ngokunikeza ukusekelwa okwengeziwe esiswini sakho naku-pelvis.
11. Thatha Amakhefu Uphumule
Gwema ukuma noma ukuhlala isikhathi eside. Thatha amakhefu avamile ukuze ushintshe izikhundla futhi unciphise ukucindezeleka emhlane wakho.
Nini Ukubona Udokotela
Ngesikhathi ubuhlungu emhlane buyinto ejwayelekile yokukhulelwa, izimpawu ezithile zingakhombisa inkinga enzima kakhulu. Xhumana nodokotela wakho uma uhlangabezana nalokhu:
- Ubuhlungu obunzima noma obuqhubekayo obungathuthuki ngokuphumula noma ukuzinakekela
- Ubuhlungu obusakazeka buncike phansi komunye noma kuzo zombili imilenze (i-sciatica)
- Ubuhlungu obukhulu, obubuhlungu ngokuzumayo
- Ubunzima bokuhamba, ukuma, noma ukwenza imisebenzi yansuku zonke
- Izimpawu zokutheleleka kwesibeletho, njengomkhuhlane noma ukushisa ngesikhathi sokuchama
Lezi zimpawu zingakhombisa izimo ezifana ne-sciatica, i-herniated disc, noma enye inkinga yezokwelapha edinga ukwelashwa.
Isiphetho
Ubuhlungu emhlane ngesikhathi sokukhulelwa kuyinkinga ejwayelekile kodwa elawulekayo. Ngokugcina ukuma okufanele, ukuhlala usebenza ngezivivinyo eziphephile, nokusebenzisa izinsiza zokusekela, ungadambisa ubuhlungu futhi ujabulele ukukhulelwa okunempilo. Khumbula ukulalela umzimba wakho, uphumule lapho kudingeka, futhi uxhumane nodokotela wakho uma ubuhlungu buqhubeka noma bubhebhetheka. Ngamasu afanele, unganciphisa ubuhlungu emhlane futhi ugxile enjabulweni yokulungiselela umntwana wakho omusha.
Imibuzo Ebuzwa Njalo
Ingabe ubuhlungu emhlane ngesikhathi sokukhulelwa bujwayelekile?
Yebo, ubuhlungu emhlane buyimpawu ejwayelekile yokukhulelwa ngenxa yokusinda, ukushintsha kwesimo somzimba, nemiphumela yamahomoni. Nokho, ubuhlungu obukhulu noma obuqhubekayo kufanele buhlolwe umhlinzeki wezokunakekelwa kwempilo.
Ngingakwazi yini ukusebenzisa izidambisi zobuhlungu emhlane ngesikhathi sokukhulelwa?
Izidakamizwa ezithengwa ngaphandle kwekhawunta njenge-acetaminophen ngokuvamile ziphephile, kodwa xhumana nodokotela wakho ngaphambi kokuthatha noma iyiphi imithi.
Yiziphi izivivinyo ezingasiza ubuhlungu emhlane ngesikhathi sokukhulelwa?
I-prenatal yoga, i-pelvic tilts, ukubhukuda, nokuhamba yizindlela eziphephile neziphumelelayo zokudambisa nokuvimbela ubuhlungu emhlane.
Nini kufanele ngibone udokotela ngenxa yobuhlungu emhlane?
Funa iseluleko sezokwelapha uma uhlangabezana nobuhlungu obunzima, obuqhubekayo, noma obusakazayo, noma uma ubuhlungu buphazamisa imisebenzi yansuku zonke noma buhambisana nezinye izimpawu ezikhathazayo.
Ingabe ibhande lokusekela lokukhulelwa lingasiza ngempela?
Yebo, amabhande okukhulelwa anikeza ukusekelwa okwengeziwe esiswini sakho nasemhlane, kunciphise ukucindezeleka futhi kudambise ubuhlungu emhlane ophansi.
