Nyini Yanu Pambuyo Pobereka Siyoopsa Momwe Mumaganizira

Zamkati

• Ndinadabwa! Pansi panu ndi minofu ndipo imafunikira kulimbitsa thupi
• Kodi ngakhale pansi pamimba ndi chiyani?
• Pansi m'chiuno mwadzaza zodabwitsa. Nazi zomwe muyenera kudziwa
• 1. Kusadziletsa pambuyo pobereka ndi wabwinobwino - koma kwakanthawi kochepa
• 2.Ndizosowa kwambiri kuti inu mukhale 'otayirira' mukakhala ndi mwana
• 3. Zowawa za m'mimba ndizofala, koma sizitanthauza kuti zili bwino
• 4. Kegels si njira imodzi yokha
• 5. Kugonana sikuyenera kukhala kopweteka mutachira
• 6. Zizindikiro zochenjeza zimatha kukhala chete
• 7. Pelvic floor Therapy ndi yapamtima koma sayenera kukhala yowopsa
• 8. Mutha kuwona wothandizira m'chiuno musanakhale vuto
• Makolo enieni amalankhula

Zonsezi zimayamba ndi chiuno chanu - ndipo tikuwuzani chilichonse chomwe mukufuna kudziwa. (Spoiler: Tikupitilira Kegels.)

Fanizo la Alexis Lira

Ndikuputa malingaliro ako. Mwakonzeka?

Simukuyenera kudziona wekha kwa moyo wanu wonse mutabereka mwana.

Ndizodziwikiratu - kapena mwina, moyenerera, chenjezo - lanenedwa kwa anthu apakati: Khalani ndi mwana ndikukonzekera kulandira moyo wokhala m'mayiko osokonekera, pakati pa ena osayenera. Lingaliro loti pobereka limakuwonongerani pansi pakhosi ndipo ndizo momwe zilili.

Chabwino, nkhani yabwino, ndiye NOPE wonenepa kwambiri.

Ndinadabwa! Pansi panu ndi minofu ndipo imafunikira kulimbitsa thupi

Tsopano, pali nsembe zambiri zakuthupi zomwe thupi limadutsamo kuti likule ndikubereka mwana. Ndipo nthawi zina, chifukwa cha mimba, zowawa zokhudzana ndi kubadwa, kapena zina zomwe zilipo, zovuta zobereka zimakhalabe ndi wobadwa kupitilira gawo la pambuyo pobereka. Mwinanso kwa moyo wonse.

Komabe, ya kwambiri kubereka kwachikazi kosavutikira ndi kubisala, lingaliro loti mudzadzilimbitsa kwamuyaya mukamaseka kapena kutsokomola ndi nthano chabe - ndipo ndizovulaza pamenepo. Simudzakhala mukutsekula mosalekeza, kapena simukuyenera kutero, ndi chithandizo chodzipereka m'chiuno mwanu.

Onani, pansi pakhosi lili ngati minofu ina iliyonse mthupi lanu (koma yozizira kwambiri chifukwa imagwira ntchito yamphamvu kwambiri). Pitilizani kufinya "kwathunthu-kolumikizidwa-ku-nyini-yanu", ndipo muyamba kuwona kuti imachita, imachira, ndipo imayenera kuyang'aniridwa monga, kunena, bicep kapena bondo.

"Pansi m'chiuno ndi gawo lofunika kwambiri matupi athu, makamaka azimayi," akutero katswiri wazachipatala kumimba Ryan Bailey, PT, DPT, WCS, woyambitsa wa Expecting Pelvic Health ku New Hampshire. "Aliyense ayenera kuidziwa, ngakhale asanakhale ndi pakati."

Ndikuti ...

Kodi ngakhale pansi pamimba ndi chiyani?

Pansi pakhosi lanu, mwachidule, ndiwodabwitsa. Imakhala ngati nyundo mkati mwanu mozungulira, yolumikizira chikhodzodzo, urethra, nyini, anus, ndi rectum. Chikhodzodzo, matumbo, ndi chiberekero zimakhala pamenepo, ndipo zimadutsa kutsogolo ndi kumbuyo komanso mbali ndi mbali kuchokera kufupa lanu la pubic mpaka mchira.

Imatha kuyenda ndikukwera; onetsetsani kutsegula ndi kutseka kwa mtsempha wanu, nyini, ndi anus; ndipo ili ndi netiweki yambiri yolumikizana ndi fascia.

Mwanjira ina, ndi BFD. Mumalumikiza m'chiuno mukamasuzumira, mochita zachiwerewere, pogonana, kuyimirira, kukhala pansi, kuchita masewera olimbitsa thupi - pafupifupi chilichonse. Ndipo zimakhudzidwa kwambiri ndi kulemera kwa mimba komanso kupwetekedwa mtima kwa kubereka (kapena kukankhira gawo la C osakonzekera), pamene likutambasula, kutambasula, ndikukumana ndi kuwonongeka kwa minofu yofewa.

Pansi m'chiuno mwadzaza zodabwitsa. Nazi zomwe muyenera kudziwa

1. Kusadziletsa pambuyo pobereka ndi wabwinobwino - koma kwakanthawi kochepa

Popeza ulendo womwe mwakhala muli m'chiuno mwanu muli ndi pakati komanso pobereka, ukhala wofooka mukabereka. Chifukwa cha izi, mutha kukhala ndi vuto losungira mkodzo wanu, makamaka mukamaseka kapena kutsokomola, kwa milungu isanu ndi umodzi mukamabadwa, atero a Erica Azzaretto Michitsch, PT, DPT, WCS, omwe anayambitsa Solstice Physiotherapy ku New York City.

Ngati munavulala, kapena munagwidwa ndi digiri yachiwiri kapena kupitilira apo, mutha kukhala osadziletsa mpaka miyezi itatu mutabereka. “Kodi tikufuna zichitike? Ayi, ”akutero Bailey. "Koma ndizotheka." Ngati sipangakhale kuwonongeka kapena kuvulazidwa mwachindunji m'chiuno, "sipayenera kukhala peeal ya mathalauza" pakadutsa miyezi itatu.

2.Ndizosowa kwambiri kuti inu mukhale 'otayirira' mukakhala ndi mwana

Lingaliro lakuti ndinu "lotayirira," sikuti ndi mantha okha, okonda kugonana. Ndizosavomerezeka pachipatala! “Kaŵirikaŵiri kwambiri pamakhala wina 'womasuka' atabadwa. Phokoso lanu m'chiuno limakhala lokwera kwambiri, "akufotokoza Kara Mortifoglio, PT, DPT, WCS, woyambitsa mnzake wa Solstice Physiotherapy ku New York City.

Matenda a m'chiuno amatalika mukakhala ndi pakati ndipo amatambasulidwa ndi kubadwa. Zotsatira zake, "minofu nthawi zambiri imamangika poyankha," atabadwa Mortifoglio akuti. Kukakamiza, kuphwanya, kulumikizana, ndi / kapena episiotomy kumangowonjezera mavuto, ndikutupa kwina ndikukakamira kuderalo.

3. Zowawa za m'mimba ndizofala, koma sizitanthauza kuti zili bwino

Pali mitundu yambiri ya zowawa zomwe munthu amatha kumva atakhala ndi pakati komanso akabereka. Malinga ndi Bailey, zowawa zilizonse zomwe zimatenga nthawi yayitali kuposa maola 24 mukakhala ndi pakati - ngakhale zitangochitika ndi kayendedwe kena - sizovomerezeka ndipo zimayenera kusamaliridwa. Postpartum, ndandanda yake ndiyosavuta popatsidwa kuchuluka kwa zosintha.

Ndizotheka kunena kuti mutachira ndikuyamba kuyambiranso ntchito, kuyambira milungu ingapo mpaka miyezi ingapo pambuyo pakhanda, kupweteka kosalekeza komanso kusapeza bwino sikuyenera kunyalanyazidwa.

Lankhulani ndi OB-GYN wanu ndi / kapena pitani molunjika kwa wololeza woloza m'mimba wamisala yemwe amakhala ndi thanzi la m'chiuno. (Zowonadi, pali ma PT omwe amakhala okhazikika mchiuno, monganso ma PTs ena amakhazikika pamapewa, mawondo, kapena mapazi. Zambiri pamunsipa!)

4. Kegels si njira imodzi yokha

Tsopano, chodabwitsa kwambiri chonse: Kegels sikukonzekera matsenga. M'malo mwake, amatha kuwononga zambiri kuposa zabwino, makamaka ngati ndi njira yokhayo yomwe mumagwiritsira ntchito chiuno chanu.

"Ngati mumakhala ndi nkhawa pang'ono, ndipo mutauzidwa kuti, 'Pitani mukachite Kegels,' ndizosakwanira," akutero katswiri wamankhwala azimayi a Danielle Butsch, PT, DPT, a Physical Therapy & Sports Medicine Center ku Connecticut. “Anthu ambiri amafunika kutsitsa, osati kukweza. Muyenera kumasula minofu ndikugwira ntchito yamanja [kuti musangalale]. Simukufuna [odwala] Kegeling kutali. "

Iye akuwonjezera kuti, "Ngakhale Kegels ali zoyenera, sitinganene kuti, 'Ingochitani Kegels.' Sitimachiza chilichonse zina zotero. ”

Mwachitsanzo, ngati mutakhala ndi quad yolimba, mungopitiliza kulimbitsa? Inde sichoncho.

“Nthawi zina umafunika kulimbitsa, koma nthawi zina umafunika kutambasula. Malo anu am'chiuno siosiyana, ndizovuta kuti mufike, "akutero. “Ndizokhumudwitsa kwambiri. Amayi amauzidwa kuti azichita Kegels. Ndiyeno, ngati izo sizigwira ntchito, amapatsidwa opaleshoni ya chikhodzodzo. Ngati pali malo akuluakulu pakati pa njira ziwirizi, ndipamene [malo am'chiuno] amakhala. ”

5. Kugonana sikuyenera kukhala kopweteka mutachira

Pansi pake, muyenera kukhala okonzeka. Ndipo pamene "kukonzekera" kuli, kumakhala kokhazikika. "Anthu amamva kukakamizidwa kwambiri [kuti ayambirenso kugonana atabereka mwana], koma zokumana nazo za aliyense ndizosiyana kwambiri ndipo aliyense amachiritsa mosiyana," akutero Azzaretto Michitsch.

Kupatula kuuma kokhudzana ndi mahomoni (kuthekera kotsimikizika), kung'amba ndi / kapena episiotomy kumatha kukhudza nthawi yakuchira ndi chitonthozo, ndipo minofu yotupa imatha kupweteketsa mtima ndikulowetsa.

Zonsezi zitha kutero ndipo ziyenera kuyankhidwa ndi wothandizira pakhosi. "Pansi m'chiuno muyenera kupumula kuti alole kuyika kulikonse," akutero Azzaretto Michitsch. Zimakhudzidwanso ndi chiwonetsero. “Ngati minofu ya m'chiuno ndi yolimba kapena yamphamvu kwambiri, mumatha kukhala ndi vuto losokoneza bongo. Ngati minofu siyolimba, kulowetsa sikungakhale vuto, koma pachimake kungakhale, "akuwonjezera.

6. Zizindikiro zochenjeza zimatha kukhala chete

Kuwonongeka kwa pakhosi kapena kufooka kwa minofu ya m'chiuno sikuwonetsedwa chimodzimodzi nthawi zonse. Nthawi zokhazokha mudzawona chophukacho kapena kumva kuphulika mukamapukuta.

Pambuyo pa milungu isanu ndi umodzi mutabereka, lembani msonkhano ndi OB-GYN ngati muli ndi izi:

• kumverera kolemetsa mdera lanu
• kupanikizika m'dera lanu
• kumverera kokhala pa chinthu mukakhala koma mulibe kanthu
• ikudontha pambuyo pokwera
• kuvuta kukodza
• kudzimbidwa kosatha
• kuvuta kudutsa matumbo ngakhale atakhala ofewa komanso osaphatikizika

7. Pelvic floor Therapy ndi yapamtima koma sayenera kukhala yowopsa

Ndikudziwa, ndikudziwa, ndikudziwa. PT yazitsulo PT idzafuna kugwira ntchito pamtunda wanu kudzera mu nyini yanu ndipo ndi mitundu yonse yachilendo / yowopsa / yayikulu. Ndicho chopinga chachikulu kwambiri m'chiuno chomwe chimalankhulidwa ndikuchitidwa ngati minofu ina mthupi lanu.

Ngati muli ndi nkhawa, dziwani izi: Sizili ngati mayeso azachipatala. Palibe speculum kapena tochi.

"Chowopsa kwambiri chomwe timapeza ndikuwunika chala chimodzi," akutero Butsch. Mwanjira imeneyi, "titha kuwona momwe muliri olimba komanso kutalika kwa nthawi yomwe mungachepetse chidule - mphamvu zanu ndi kupirira kwanu - ndikuwonanso momwe mumatha kupumulira."

Mankhwala othandizira amaphatikizira kulowetsa zala, koma pelvic PT itha kugwiranso ntchito nanu pazochita zolimbitsa thupi, njira zowonera, komanso kuyenda kwa thupi / kaimidwe kogwirizana ndi zosowa zanu.

8. Mutha kuwona wothandizira m'chiuno musanakhale vuto

Mukadakhala kuti mwachita opareshoni paphewa, kodi mukanapita kunyumba pambuyo pake, ndikupeza bwino, ndikumangowonana ndi dokotala kamodzi patatha milungu sikisi? Inde sichoncho. Mutha kuchira kwa sabata limodzi kapena ziwiri kenako ndikuyamba maphunziro okhwima.

Bailey anati: "Anthu omwe amathamanga kwambiri amasamalira kwambiri akazi kuposa [pobereka]." “Aliyense ayenera kufunafuna wodwala m'chiuno [akabadwa] chifukwa cha kusintha kwakukulu. Ndizodabwitsa momwe thupi lathu limasinthira pamasabata makumi anayi. Ndipo patangopita maola ochepa kapena masiku atabadwa, ndife osiyana kwambiri kachiwirinso. Osanenapo ena a ife kuti tinachitidwapo opareshoni yaikulu m'mimba [ndi njira ya kuleka]. ”

Azzaretto Michitsch akuvomereza kuti: “Pitani kwa woloza m'chiuno ndikufunseni kuti, 'Kodi ndikuchita bwanji? Msana wanga uli bwanji? Pakhosi langa? 'Funsani mafunso omwe mukufuna kufunsa, makamaka ngati OB-GYN wanu sakuwayankha. Zinthu izi zitha kuthetsedwa. Palibe chifukwa choti musapemphe thandizo ngati simukudziwa. "

Izi zati, ngakhale PT ya m'chiuno iyenera kupezeka kwa wodwala aliyense akabereka (monga ku France), sikupezeka nthawi zonse chifukwa cha inshuwaransi, motero odwala ena amafunika kutuluka m'thumba. Lankhulani ndi omwe akukuthandizani kuti muwone zomwe zikukuthandizani. Ngati mukufuna wina mdera lanu, yambani apa kapena apa.

Makolo enieni amalankhula

Amayi enieni amagawana zomwe akumana nazo ndikuchira kwawo m'chiuno.

"Ndidapita kuchipatala kuti ndikathandizire msana wanga (zikomo, ana) ndipo ndidazindikira chomwe chimayambitsa zowawa zonse chinali chiuno. Palibe ngati kuchita Kegels pomwe wina ali ndi chala kumtunda. Koma pafupifupi miyezi inayi pambuyo pake ndikuchita bwino ndipo sindikumva kuwawa kwambiri ngati kale. Ndani adadziwa kuti sunasowe nthawi iliyonse ukayetsemula? Nthawi zonse ndimaganiza kuti zimabwera ndikakhala ndi ana. ” - Linnea C.

“Kuchira kwanga mwana wanga atabadwa mu 2016 kudali kovuta kwambiri. Ndinavutika kuyenda kwa milungu ingapo, sindinathe kuchita masewera olimbitsa thupi kwa miyezi yambiri, ndipo sindinadzimverenso mpaka patatha chaka chimodzi nditabereka. Nditakhala ndi pakati ndi mwana wanga wamkazi ku 2018, ndidapeza wopezera wina watsopano yemwe adandiuza kuti akadanditumiza kuchipatala chakumimba ndipo mwina ndikadapindula. Mwana wanga wamkazi adabadwa mu February chaka chino ndipo kuchira kwanga nthawi ino kwakhala bwino kwambiri. ” - Erin H.

"Sindinadziwe kuti ndinali ndi vuto la pubic symphysis lomwe silinayende bwino nthawi yoyamba mpaka kumapeto, pomwe katswiri wanga adawona kupweteka kwakukuwa komwe ndimayesera kukugubuduza panthawi ya ultrasound. Izi zinalongosola zambiri! Kunali kumverera kotentha, kotakasuka komwe kumangochepetsa pang'ono ndi ziwalo zapakhosi pambuyo pobereka. Ndikadakhala kuti ndimadziwa zomwe zimachitika, komanso kuti sizachilendo kukhala mu zowawa zotere, ndikadachita zinthu mosiyana.

- Keema W.

Mandy Major ndi mayi, mtolankhani, wotsimikizika wa postpartum doula PCD (DONA), komanso woyambitsa Motherbaby Network, gulu lapaintaneti lothandizira pambuyo pobereka. Tsatirani iye pa @ alirezatalischioriginal.