Me yasa nayi fama da ciwon baya bayan haihuwa?

An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Me yasa nayi fama da ciwon baya bayan haihuwa?

Samun ciwon baya, da ƙashin ƙugu, bayan ɗaukar ciki abu ne gama gari saboda duk canje-canjen da ke faruwa a lokacin da bayan ciki. Ciwon zai iya zuwa da wuri ko ƙarshen cikin ciki, da kuma bayan haihuwar kanta. Ciwon na iya ɗorewa na dogon lokaci, amma magani mai kyau na iya taimakawa rage cututtukan.

Ciwon Pelvic cuta ce da ke damun mata kusan 50% na mata masu juna biyu, a cewar babban binciken mahaifiyar / yarinyar (kuma ana kiranta MoBa).

A lokacin daukar ciki, canje-canje na faruwa yayin da ciki ya girma. Wannan kuma yana haifar da raunin tsokoki na ciki wanda ke haifar da yanayinku ya canza, a tsakanin sauran abubuwa zaku sami ƙararrawa a ƙasan baya da ƙashin ƙugu / ƙashin ƙugu gaba. Wannan yana haifar da canji a cikin kayan masarufi kuma yana iya nufin ƙarin aiki don wasu tsokoki da haɗin gwiwa. Musamman ma masu shimfiɗa baya da ƙananan haɗin gwiwa na ƙananan baya galibi ana fallasa su.

Sanadin

Wasu daga cikin abubuwanda ke haifar da irin wannan cututtukan sune canje-canje na dabi'a a duk lokacin daukar ciki (canje-canje a yanayi, wadatarwa, da canji a cikin ƙwayar jijiyoyin jiki), nauyin kwatsam, gazawa da maimaitawa akan lokaci, da ƙaramar aiki. Sau da yawa haɗuwa ne na abubuwan da ke haifar da ciwo na pelvic, don haka yana da mahimmanci a kula da matsalar ta cikakke, la'akari da dukkan abubuwan; tsokoki, haɗin gwiwa, tsarin motsi da ergonomic mai dacewa.

Fitar cikin ciki da ciki - Photo Wikimedia

pelvic

Jinƙai na Pelvic shine ɗayan abubuwan farko da aka ambata lokacin da ake magana game da ciwo na pelvic. Wani lokaci ana ambaton shi daidai, wasu lokuta ta kuskure ko rashin ilimi. relaxin shine hormone da aka samo a cikin mata masu ciki da waɗanda ba masu ciki ba. A lokacin daukar ciki, shakatawa tana yin aiki ta hanyar samarwa da kuma canza collagen, wanda hakan ke haifar da kara karfi a cikin jijiyoyi, jijiyoyi, jijiyoyi da jijiyoyi a cikin hanyar haihuwar - wannan yana samar da isasshen motsi a yankin da ya kamata a haihu.

Men, kuma hakan babban abu ne. Bincike a cikin manyan karatu da yawa ya yanke hukuncin cewa matakan shakatawa suna haifar da cututtukan mahaifa (Petersen 1994, Hansen 1996, Albert 1997, Björklund 2000). Wadannan matakan shakatawa iri daya ne a cikin mata masu juna biyu masu fama da ciwon gabobi da waɗanda ba su ba. Wanda hakan kuma zai kai mu ga cewa Pelvic hadin gwiwa cuta ne mai yawa cuta, sannan yakamata a kula dashi tare da haɗuwa da motsa jiki da nufin rauni, ƙwaƙwalwar haɗin gwiwa da aikin tsoka.

Wannan gyaran da aka yi ta shakatawa zai iya haifar muku da ƙarin rashin kwanciyar hankali da sauya aiki - wanda hakan na iya haifar da ƙarin cututtukan tsoka. Ana iya yiwa wannan alama tare da, tsakanin sauran abubuwa canza gait, wahalar tashi daga zaune da supine matsayi, kazalika yi aiki a wuri mai lanƙwasa.

“Abin takaici, waɗannan canje -canjen ba sa tafiya cikin dare ɗaya. Bakinku na iya ci gaba da ciwo, kafin tsokar ku ta dawo da ƙarfin su / aikin su kuma gidajen ku sun zama marasa ƙarfi. Wannan sau da yawa yana buƙatar ƙoƙari na sirri mai ƙarfi tare da haɗin gwiwar magani na hannu don cimma kyakkyawan sakamako. "

Hakanan yanayi ne cewa haihuwa mai tsawo da wahala na iya haifar da ƙarin ciwon baya / ƙugu.

Ciki da ciwon baya? - Hotunan Wikimedia Commons

Yi tunani ergonomically!

Yayin da kuka ci gaba da shiga cikin cikin cikinku zaku sami wata cikakke a gaban ƙashin ƙugu. Wannan ana kiranta farji na ciki a cikin Turanci, kuma yana faruwa ne ta yadda jaririn yayi girma a ciki. Wani abu wanda yawanci yakan faru a cikin ciki shine cewa samun wasu ci gaba na gaba a cikin ƙananan baya lokacin aiwatar da wasu motsi, wanda hakan na iya haifar da yawan zubar idan ba kuyi tunani game da aikin ergonomic lokacin ɗagawa da makamantansu ba. Mutane da yawa suna jin cewa wannan lanƙwasa gaba yana haifar da tsoka da ciwon gwiwa a kirji da wuya - ban da ƙananan baya.

tips:

• Misali, yi kokarin zauna kadan lokacin shayarwa tare da matashin kai a bayan wuya don ƙarin taimako. Kada shayarwa shayarwa bazai zama abin dandanawa mara dadi ba ga uwa ko ɗa.
• kai takalmin cikin ciki / tsaka tsaki na kashin baya lokacin aiwatarwa. Wannan ya ƙunshi ɗaukar tsokoki na ciki da tabbatar da cewa ka sami tsaka tsaki a cikin ƙananan baya lokacin ɗagawa.
• 'Matsayi na gaggawa' na iya zama kyakkyawan wurin hutawa lokacin da baya ya yi zafi. Kwance tare da ƙafafunku sama a kan kujera ko makamancin haka. An sanya tawul da aka yi birgima a karkashin gindin baya don kula da yanayin al'ada / ƙananan baya kuma kafafu kan huta akan kujera mai kwana 90 a kan kafa na sama da kusurwa 45 a gwiwoyi.

Matsalar neman kyakkyawan matsayin kwance? Kokarin yin kuskure matashin ciki?

Wasu suna tunanin abin da ake kira ciki matashin kai zai iya ba da taimako mai kyau ga raunin baya da ciwon gwiwa. Idan haka ne, muna bada shawara Leachco Snoogle, wanda shine mafi kyawun mai siyarwa akan Amazon kuma yana da fiye da 2600 (!) tabbatacce mai kyau.

Training

Yana da matukar wahala zama sabon ma'aikaci a matsayin 'uwa' tare da duk canje-canje da damuwa da yake kawowa (a lokaci guda kamar yadda yake da kyau). Wani abu da baya taimakawa shine ciwo da rashin jin daɗi a jiki. Haske, takamaiman motsa jiki daga farawa na iya taimakawa rage tsawon lokacin zafi da taimakawa hana kowane ciwo a nan gaba. Kamar yadda kadan Minti 20, sau 3 a mako tare da takamaiman horo na iya yin abubuwan al'ajabi. Kuma idan mukayi tunani game da shi… menene ainihin lokacin horo don musayar ƙananan ciwo, ƙarin kuzari da ingantaccen aiki? A cikin lokaci mai tsawo, a zahiri zai rage maka lokaci, yayin da kake ɗan rage wahalar ciwo.

Kyakkyawan farawa shine tafiya, tare da ko ba tare da zube ba. Yin tafiya tare da sandunansu ya tabbatar da fa'idodi ta hanyar karatu da yawa (Takeshima et al, 2013); gami da kara karfin jiki na sama, ingantacciyar lafiyar zuciya da sassauci. Ba lallai ba ne ku yi tafiya mai tsayi ko dai, gwada shi, amma ku ɗauke shi a natse a farkon - misali tare da yawo na kusan minti 20 a kan ƙasa mai ƙarancin yanayi (misali ƙasa da daji). Idan kuna da ɓangaren tiyata, dole ne ku tuna cewa dole ne ku jira izini daga likitanku kafin yin takamaiman horo / horo.

Sayi sandar tafiya ta Nordic?

Mun bada shawara Chinook Nordic Strider 3 -arfin Huling na Anti-Shock, kamar yadda yake da shaye shaye, da kuma wasu shawarwari guda 3 wadanda zasu baka damar sabawa da yanayin yau da kullun, yanayin kasa ko yanayin iska mai sanyi.

Idan ka dauki kowane labari mai kyau, muna godiya da barin tsokaci a cikin akwatin da ke ƙasa.

source:
Nobuo Takeshima, Mohammod M. Islam, Michael E. Rogers, Nicole L. Rogers, Naoko Sengoku, Daisuke Koizumi, Yukiko Kitabayashi, Aiko Imai, da Aiko Naruse. Sakamakon tafiya Nordic Idan aka kwatanta da Yin tafiya na al'ada da Resistance Resultance motsa jiki akan dacewa a cikin tsofaffi. J Labaran Wasanni Sci Med. Satumba 2013; 12 (3): 422-430.