Amasu okwelapha ngokomzimba okunakekelwa ngemva kokukhipha isisu
Ukuphuphuma kwesisu kuyinto ethinta hhayi ngokomzwelo kuphela kodwa nangokomzimba. Ngemva kokuphuphuma kwesisu, umzimba udlula enkambisweni yokululama: ukopha kungahlala izinsuku kuya emavikini, ama-hormone ayashintshashintsha ngokushesha, amazinga amandla ehla, kanti abanye abantu bazwa ubuhlungu be-pelvic, ubuhlungu be-low back, noma ubuthakathaka emisipheni yesisu neye-pelvic. Kukulesi simo lapho i-physiotherapy ingaba yingxenye ebalulekile yokunakekelwa ngemva kophuphuma kwesisu—hhayi “ukusheshisa izinto” ngenkani, kodwa kunalokho ukukhuthaza ukululama okuphephile, kancane kancane, nokuzimele.
Lesi sihloko sixoxa ngamasu avamile okwelapha umzimba asetshenziswa ekunakekelweni ngemva kokukhipha isisu, ukuthi kufanele uqale nini, kanye nezimpawu eziyisixwayiso okufanele uziqaphele. Okubalulekile: ukululama kwawo wonke umuntu kuhlukile. Njalo xhumana nodokotela wakho wezifo zokubelethisa/umbelethisi kanye nodokotela wezifo zomzimba, ikakhulukazi uma ukuphuphuma kwesisu kuhambisane ne-D&C, izinkinga, noma ezinye izimo zezokwelapha.
Kungani i-physiotherapy ibalulekile ngemva kokukhipha isisu?
Ngokomzimba, ngemva kokukhipha isisu umzimba ungase ubhekane nalokhu okulandelayo:
– Ubuhlungu be-pelvic kanye nomhlane ongezansi obubangelwa izinguquko zamahomoni, ukucindezeleka kwemisipha, noma ukuma komzimba ngesikhathi sokuqaqamba/ukopha.
– Ubuthakathaka bemisipha engaphakathi, okuhlanganisa imisipha yesisu kanye nemisipha yaphansi kwe-pelvic.
– Ukungasebenzi kahle kwephansi le-pelvic: umuzwa wokusinda esithweni sangasese sowesifazane, ubunzima bokubamba umchamo, noma ubuhlungu ngesikhathi socansi kungenzeka kwabanye abantu, ikakhulukazi uma beke bakhulelwa ngaphambili.
– Ukukhathala kanye nokuncipha kwempilo ngenxa yokulahlekelwa yigazi, ukuntuleka kokulala, ukucindezeleka, kanye nokushintsha kwendlela osebenza ngayo.
– Ukuphazamiseka kokuphefumula kanye nokuma: amahlombe aqinile, ukuphefumula okungajulile, kanye nokuma "okugoqayo" kuvame ukwenzeka ngemva kwesikhathi sokucindezeleka okukhulu ngokomzwelo.
Ukwelapha ngokuzivocavoca umzimba kusiza ukubuyisela ukunyakaza, ukunciphisa ubuhlungu, ukuthuthukisa izindlela zokuphefumula, ukuqeqesha amandla nokuzinza, nokusekela umuzwa wokulawula umzimba ngesikhathi sokululama.
Kuphephile nini ukuqala ukuzivocavoca?
Ngokuvamile, amasu okwelapha umzimba alula angaqalwa uma isimo esibucayi sesizinzile futhi uzizwa ukhululekile ngokwanele. Kodwa-ke, isikhathi esiqondile sincike ku:
- iminyaka yokukhulelwa ngesikhathi sokukhulelwa,
– ngabe kukhona yini izinqubo zezokwelapha (isib. i-curettage),
– inani lokopha,
- izinga lobuhlungu,
– ukuba khona kwe-anemia noma ukutheleleka.
Qala kancane bese uyeka ukuzivocavoca uma ukopha kukhuphuka, ubuhlungu obukhulu bukhuphuka, isiyezi, noma izimpawu ezingavamile zivela.
Izimpawu zengozi: funa usizo lwezokwelapha ngokushesha uma
– ukopha kakhulu (isib. ukushintsha iphedi egcwele njalo ngehora amahora amaningana),
– umkhuhlane, ukubanda, noma iphunga elibi elivela esithweni sangasese sowesifazane,
– ubuhlungu obukhulu besisu/isinqe obuqhubeka buba bubi,
- isiyezi esikhulu, ubuthakathaka obukhulu, ukuphelelwa umoya, noma ukushaya kwenhliziyo,
– izimpawu zokucindezeleka okukhulu noma imicabango yokuzilimaza.
Amasu awusizo e-physiotherapy ngemva kokukhipha isisu
1) Ukufundiswa nokuqapha (ukuhlolwa) kodokotela be-physiotherapists
Isinyathelo sokuqala ekwelashweni ngokomzimba ukuhlola isimo sakho: ubuhlungu, amaphethini okuphefumula, ukuma komzimba, amandla emisipha yesinqe kanye nengaphakathi, kanye (uma kufaneleka) nokusebenza kwephansi le-pelvic. Uchwepheshe wezokwelapha ngokomzimba uphinde asize ekubekeni imigomo enengqondo: ukubuyela ekuhambeni okungenabuhlungu, ukuthuthukisa ubuthongo, ukukwazi ukusebenza, noma ukubuyela kancane kancane kwezemidlalo.
Kwabanye abantu, ukutshelwa nje ukuthi izinguquko zomzimba ngemva kokukhipha isisu “zivamile” kunganciphisa ukukhathazeka, okuvame ukwenza kube kubi kakhulu ukucindezeleka kwemisipha nobuhlungu.
2) Ukuzivocavoca kokuphefumula nokuphumula kwe-diaphragm
Ngemva kokuphuma kwesisu, umzimba uvame ukungena esimweni "sokuqaphela", okubangela ukuphefumula okungajulile. Ukuphefumula nge-diaphragmatic kusiza ukuvuselela uhlelo lwezinzwa lwe-parasympathetic, ukunciphisa ukucindezeleka, nokusekela ukusebenza kwephansi le-pelvic.
Izibonelo zokuzivocavoca:
– Ukulala ngamadolo agobile.
– Phefumula kancane ngekhala lakho, uzizwe isisu sakho sikhula.
– Khipha umoya isikhathi eside ngomlomo wakho, uzizwe izimbambo zakho “ziwa”.
Yenza lokhu imizuzu emi-3-5, ka-1-2 ngosuku. Uma uzizwa unesiyezi, yehlisa ubukhali baso.
3) Vula kancane phansi kwe-pelvic
Iphansi le-pelvic liyiqembu lemisipha esiza ukulawula isinyi, lisekele izitho ze-pelvic, futhi lisebenza ngokuvumelana nokuphefumula kanye nemisipha yesisu ejulile. Ngemva kokukhipha isisu, abanye abantu babhekana nephansi le-pelvic eliqinile (hhayi elibuthakathaka), ngakho-ke ukwelashwa akuhlali kumayelana "nokuqinisa."
Izindlela ezivame ukusetshenziswa odokotela be-physiotherapists:
– Ukuphumula phansi kwe-pelvic: njengoba uphefumula, cabanga ngephansi le-pelvic “lithamba futhi liwa”.
– Ukufinyeza okuncane kancane kancane (i-Kegel): ukufinyeza okuncane imizuzwana emi-2-3 bese uphumula imizuzwana eyi-6-8, kuphindwe izikhathi ezi-5-8, uma kungandisi ubuhlungu futhi kungabhebhethekisi ukopha.
– Ukuxhumana kokuphefumula–ukuhlangana kwephansi le-pelvic: khipha umoya uma uqinisa kancane, donsa umoya uma ukhulula.
Uma uzwa ubuhlungu obukhulu, ukusha, noma ubunzima bokuchama ngemva kokuzivocavoca umzimba, yeka bese ubonana nodokotela.
4) Ukuzivocavoca okuphephile kokusebenza kwemisipha ejulile
Umgomo uwukusebenzisa i-transversus abdominis (imisipha yesisu ejulile) ngaphandle kokwandisa kakhulu ingcindezi yangaphakathi kwesisu.
Amasu esibonelo:
– Ukudonsa okuncane kwesisu: njengoba ukhipha umoya, cabanga ngenkaba yakho “isondela kancane emgogodleni wakho” ngaphandle kokubamba umoya wakho.
– Ukuthambekela okuncane kwe-pelvic: shwiba i-pelvis kancane ukuze unciphise ukucindezeleka komhlane ongezansi.
– Ukuguqulwa kwezinambuzane ezifile (kulula kakhulu): hambisa umlenze owodwa noma ingalo eyodwa kuphela, gxila ekuphefumuleni nasekuqineni kwe-pelvic.
Lezi zivivinyo zisiza ngokuma komzimba, ukunciphisa ubuhlungu emhlane, futhi zinikeza isisekelo ngaphambi kokubuyela ekuzivocavoceni okunzima kakhulu.
5) Ukunyakaza okuthambile kwe-pelvis kanye nomhlane ongezansi
Ukuqaqamba kanye nobuhlungu be-pelvic kungabangela ukuqina kwemisipha yesinqe. Amasu avamile okunyakaza ahlanganisa:
– Inkomo yekati ehamba kancane yomgogodla.
– Ukuguqulwa kwesimo sengane (uma kukhululekile) ukuze yelule umhlane.
– Ukwelula i-flexor hip kancane ukuze kuncishiswe ukucindezeleka emhlane ongezansi.
Ukunwebeka kufanele kuzwakale njengokudonswa okukhululekile, hhayi ubuhlungu. Gwema ukubamba umoya wakho, bese uyeka uma ukopha kukhuphuka.
6) Ukuzivocavoca kokujikeleza kwegazi nokubuyisa amandla: ukuhamba nokuzivocavoca okulula
Ukuhamba ngokuvamile kuyindlela "yokwelapha" ephephile nephumelela kakhulu:
– Qala ngemizuzu emi-5–10 ngamandla aphansi.
– Khulisa ubude kancane kancane ngokuya ngokubekezelelana.
- Beka phambili ukuhambisana kunesivinini.
Kwabanye abantu abanenkinga yokuntuleka kwegazi ngemva kokukhipha isisu, udokotela wezokwelapha umzimba angasiza ekwakheni uhlelo lokuzivocavoca olungakwenzi ube nesiyezi noma ubuthakathaka.
7) Ukwelashwa ngesandla kanye nokuphathwa kobuhlungu (njengoba kubonisiwe)
Uma ubuhlungu obungapheli emhlane/esinqeni, udokotela we-physiotherapist angase asebenzise:
- ukwelashwa kwezicubu ezithambile zomhlane ongezansi, izinqe, namathanga,
- ukunyakaza kwamalunga okuthambile,
– imfundo ngesimo somzimba lapho uhleli, ulele, futhi uphakamisa izinto.
Izindlela ezifana nokucindezela okufudumele zingasiza ekuphumzeni imisipha, kuyilapho ukucindezela okubandayo ngezinye izikhathi kusiza ngobuhlungu obukhulu—ukukhetha kuncike ekusabeleni komzimba.
8) Ukuvuselelwa kubuyele emisebenzini yansuku zonke kanye nemidlalo
Ukubuyela emsebenzini, ukunakekela ikhaya, noma ukukhulisa izingane kungaba yinselele. Odokotela bezokwelapha umzimba bangaqeqesha:
– indlela yokubopha i-hip hinge uma ugoba,
- indlela yokuvuka embhedeni nge-log roll ukuze unciphise ingcindezi esiswini,
– inqubekela phambili kusukela ekuqeqeshweni okulula kuya kokulingene (isib. kusukela kumabhuloho e-glute aguquliwe, ukugoba okungajulile, kuya ekuqeqeshweni kwamandla aphelele).
Kwezemidlalo ezithinta kakhulu (ukugijima, ukugxuma), ngokuvamile kunconywa ukulinda kuze kube yilapho umzimba usuzinzile ngokuphelele futhi kungekho zimpawu zephansi le-pelvic (ukungakwazi ukuzibamba, ukusinda, ubuhlungu). Ukulungela kunqunywa ukuhlolwa komuntu ngamunye.
Ukusekelwa ngokomzwelo njengengxenye yokululama ngokomzimba
Ukwelashwa nge-physiotherapy akuthathi indawo yokwelulekwa kwengqondo, kodwa umzimba nemizwa kuxhumene. Ubuhlungu buvame ukwanda ngezikhathi zokucindezeleka okukhulu, futhi ukuvivinya umzimba ngokuphefumula noma ukunyakaza okuncane kungasiza ekunciphiseni ukucindezeleka. Uma uzwa ukudabuka isikhathi eside, ukukhathazeka okukhulu, noma ubunzima bokusebenza empilweni yansuku zonke, ukwesekwa kochwepheshe kwezempilo yengqondo kunconywa kakhulu.
I-Penutup
Ukululama ngemva kokuphuphuma kwesisu kuyinqubo efanele futhi kufanele inakekelwe. Amasu okwelapha ngokuzivocavoca umzimba—kusukela ekuphefumuleni okune-diaphragmatic, ukuzivocavoca okuthambile kwe-pelvic floor kanye ne-core, ukunyakaza kwe-pelvic floor kanye ne-lower back, kuya ezinhlelweni zokuhamba kancane kancane—kungasiza ekunciphiseni ubuhlungu, ukuthuthukisa ukusebenza, nokubuyisela ukuzethemba emzimbeni wakho. Isihluthulelo ukuqala kusenesikhathi, ukuqapha impendulo yomzimba wakho, nokusebenzisana nodokotela wakho kanye nochwepheshe wezokwelapha ngomzimba ukuze bakhe uhlelo oluphephile.
Uma ungathanda, ngingaguqula lesi sihloko sibe yinguqulo ewusizo kakhulu yohlelo lokuzivocavoca lwamasonto amabili (nsuku zonke, imizuzu eyi-10-15) olunemikhawulo yokuma, noma inguqulo yesayensi enezinto ezibhekisela emitholampilo.
