ʻAʻole weliweli kāu Vagina ma hope o ka hānau ʻana e like me kou manaʻo

Anter

• Kahaha! ʻO kou papa pelvic kahi mākala a pono ia i ka hoʻoikaika kino
• He aha ka papahele pelvic?
• Piha ka papahele pelvic i nā mea haʻohaʻo. Eia ka mea e pono ai ʻoe e ʻike
• 1. Ka hana hoʻomake ʻole hope is maʻamau - akā no kahi manawa kau palena wale nō
• 2.He mea kākaʻikahi loa ʻoe e 'hoʻokuʻu' ma hope o ka hānau pēpē ʻana
• 3. Maʻamau ka ʻeha Perineal, akā ʻaʻole ia he maikaʻi OK
• 4. ʻAʻole ʻo Kegels kahi hopena hoʻokahi
• 5. ʻAʻole ʻeha ka moekolohe ma hope o kou ola ʻana
• 6. Hiki i nā hōʻailona hōʻailona ke hāmau
• 7. Pili ka pelvic papahele hoʻoikaika kino akā ʻaʻole pono e hoʻouka
• 8. Hiki iā ʻoe ke ʻike i kahi kahu palu pelvic ma mua o ka pilikia
• Kamaʻilio nā mākua maoli

Hoʻomaka ia mea āpau me kāu papa pelvic - a e haʻi mākou iā ʻoe i nā mea āpau āu e ʻike ai. (Spoiler: Ke hele nei mākou ma ʻō aku o Kegels.)

Nā kiʻi na Alexis Lira

E puhi wau i kou manaʻo. Mākaukau paha 'oe?

ʻAʻole ʻoe e hānai iā ʻoe iho no ke koena o kou ola ma hope o ka hānau pēpē ʻana.

He mea maʻamau kaohi - a i ʻole paha, ʻoi aku ka kūpono, kahi ʻōlelo aʻoaʻo - i ʻōlelo ʻia i nā poʻe hāpai: E hānau i kahi pēpē a hoʻomākaukau e hoʻokipa i kahi ola o ka hoʻomau i hoʻohoka ʻia, ma waena o nā mea makemake ʻole ʻē aʻe. ʻO ke kuhi ma lalo o kēlā hānau hānau ʻana e hoʻokau iā ʻoe i ka papa pelvic papa ʻia a ʻo ia kēlā pehea wale ia.

ʻĀ, nā nūhou maikaʻi, ʻo ia ka NOPE momona nui.

Kahaha! ʻO kou papa pelvic kahi mākala a pono ia i ka hoʻoikaika kino

I kēia manawa, nui nā mōhai kino a ke kino e hele ai e ulu a hānau i kahi keiki. A i kekahi manawa, no ka hāpai ʻana, trauma e pili ana i ka hānau hānau, a i ʻole nā ​​ʻano e kū nei, e mau nā hopena o ka hānau hānau ʻana me ke kanaka hānau ma ʻō aku o ka pae hānau. Maliʻa paha no ke ola.

Eia naʻe, no ka mea nui loa ʻo ka lawe ʻana i ka ʻōpū paʻakikī ʻole a me ka cesarean, ʻo ka manaʻo e pee mau ʻoe iā ʻoe iho i ka wā e ʻakaʻaka ana a i ʻole ka ʻū ana he kaʻao - a kahi mea ʻino i kēlā. ʻAʻole ʻoe e pee mau, a ʻaʻole pono, me ka hoʻolaʻa hoʻolaʻa ʻana i kāu papa pelvic.

ʻIke, like ka papahele pelvic me nā mākala ʻē aʻe i kou kino (akā ʻoi aku ke anuanu no ka mea e lawelawe ia i kahi sh * t tona o ka superpower hana). E hala i ka squeamishness "pili-pili-i-kou-puʻuwai" holoʻokoʻa, a hoʻomaka ʻoe e ʻike he hopena, hoʻōla, a kūpono i ka nānā e like me, e ʻōlelo, he bicep a he kuli paha.

"ʻO ka papahele pelvic kahi ʻāpana nui o ko mākou kino, keu hoʻi no nā wahine," i ʻōlelo ʻia e ka loea ʻoihana pelvic pelvic ʻo Ryan Bailey, PT, DPT, WCS, ka mea hoʻokumu o Expecting Pelvic Health ma New Hampshire. "E kamaʻāina paha kēlā me kēia, ma mua o ka hāpai ʻana."

Me kēlā ʻōlelo…

He aha ka papahele pelvic?

ʻO kāu papa pelvic, i ka pōkole, kupaianaha. Noho ia e like me ka hammock i loko o kāu wahi perineal, e pili ana i kāu pākeke, urethra, vagina, anus, a me ka rectum. Kau kou maha, ʻōpū, a me kou kōpū ma luna ona, a crisscrosses alo-i-kua a me ʻaoʻao-i-ʻaoʻao mai kou iwi pubic i tailbone.

Hiki iā ia ke neʻe i luna a i lalo; kaohi i ka wehe a me ka pani ʻana o kāu urethra, ʻōpū, a me ka anus; a loaʻa iā ia kahi pūnaewele waiwai o nā mea hoʻopili a me ka fascia.

I nā huaʻōlelo ʻē aʻe, he BFD ia. Hoʻopili ʻoe i kāu papa pelvic ke pee ʻoe, poop, moe kolohe, hoʻoneʻe, kū i luna, noho i lalo, hoʻoikaika kino - e pili ana i nā mea āpau. A hoʻopilikia nui ʻia e ke kaupaona o ka hāpai ʻana a me ka ʻeha o ka hānau ʻōpū (a i ʻole ke hoʻokuʻi ʻana i mua o kahi ʻaoʻao C i hoʻolālā ʻole ʻia), ʻoiai e kīloi ana, hoʻolōʻihi, a ʻike i ka hōʻino ʻia o nā mea palupalu

Piha ka papahele pelvic i nā mea haʻohaʻo. Eia ka mea e pono ai ʻoe e ʻike

1. Ka hana hoʻomake ʻole hope is maʻamau - akā no kahi manawa kau palena wale nō

Hāʻawi ʻia ka huakaʻi i kāu papa pelvic me ka hāpai ʻana a me ka hānau ʻana, e nāwaliwali ia ma hope o ka hānau ʻana. Ma muli o kēlā, pilikia paha ʻoe i ka hoʻopaʻa ʻana i loko o kou mimi, ke ʻakaʻaka a ʻeha paha ʻoe, a ʻeono pule ma hope o ka hānau ʻana, wahi a Erica Azzaretto Michitsch, PT, DPT, WCS, ka mea hui pū me Solstice Physiotherapy ma New York City.

Inā ua ʻeha ʻoe i kahi ʻeha, a i ʻole he waimaka kekelē ʻelua a ʻoi aku paha, ʻike paha ʻoe i ka incontinence a i ʻekolu mau mahina ma hope o ka hānau ʻana. “Makemake anei mākou e kō? ʻAʻole, "wahi a Bailey. "Akā nō paha ia." Ināʻaʻohe hehae a pololei ʻeha paha i ka papahele pelvic, "ʻaʻole pono kekahi peeing o ka pālule" ʻekolu mau mahina.

2.He mea kākaʻikahi loa ʻoe e 'hoʻokuʻu' ma hope o ka hānau pēpē ʻana

ʻO ka manaʻo he "hemo," ʻaʻole wale ia he mea hōʻeha, makaʻu moekolohe. Hewa kūpono ʻole ia! "Kākaʻikahi loa kahi mea 'hoʻokuʻu' ma hope o ka hānau ʻana. ʻOi aku ke kiʻekiʻe o kou leo ​​pelvic, "wehewehe ʻo Kara Mortifoglio, PT, DPT, WCS, ka mea hui pū o Solstice Physiotherapy ma New York City.

Hoʻolālā nā mākala pelvic i ka wā hāpai a hāpai ʻia me ka hānau. ʻO ka hopena, "paʻa pinepine nā mākala i ka pane ʻana," ma hope o ka hānau ʻana Mortifoglio ʻōlelo. Hoʻonui ka hoʻokuʻi ʻana, haehae, humuhumu, a me / a i ʻole he episiotomy e hoʻonui wale ai i ka haunaele, me ka hoʻonui hou ʻana o ka mumū a me ke kaomi o ka wahi.

3. Maʻamau ka ʻeha Perineal, akā ʻaʻole ia he maikaʻi OK

Nui a hewahewa nā ʻano ʻeha perineal a ke kanaka e ʻike ai i ka wā hāpai a me ka manawa hānau. Wahi a Bailey, ʻo kekahi ʻeha e ʻoi aku ka lōʻihi ma mua o 24 mau hola i ka wā hāpai - ʻoiai ke hana ʻia me kahi neʻe - ʻaʻole ʻae ʻia a pono ke nānā. Postpartum, trickier ka manawa manawa hāʻawi ʻia i ka helu o nā loli.

He palekana ke ʻōlelo ʻana ma hope o kou hoʻōla a hoʻomaka ʻana e hoʻomau i nā hana maʻamau (ish), mai nā pule a i nā mahina he nui ma hope o ka pēpē ʻana, ʻaʻole pono e nānā ʻia ka ʻeha hoʻomau a me ka hōʻoluʻolu ʻole.

E kamaʻilio me kāu OB-GYN a me / a i ʻole poʻo poʻo i pololei i kahi luna pelvic papa hana i hōʻoia ʻia i ke olakino pelvic. (ʻOiaʻiʻo, aia kekahi mau PT e loea i ka papa pelvic, e like me nā PT ʻē aʻe i loea i nā poʻohiwi, nā kuli, a me nā wāwae. ʻOi aku ma kēia ma lalo!)

4. ʻAʻole ʻo Kegels kahi hopena hoʻokahi

I kēia manawa, no ka pīhoihoi nui loa o nā mea āpau: ʻaʻole ʻo Kegels i kahi hoʻoponopono hoʻokalakupua. I ka ʻoiaʻiʻo, hiki iā lākou ke hana i nā mea hōʻino hou aʻe ma mua o ka maikaʻi, keu hoʻi inā ʻo ia wale nō ke ala e hoʻopili ai i kāu papa pelvic.

"Inā he wahi koʻikoʻi koʻikoʻi kou, a ua haʻi ʻia iā ʻoe, 'Go do Kegels,' ʻaʻole lawa kēlā," i ʻōlelo ʻia e ka loea olakino pelvic wahine ʻo Danielle Butsch, PT, DPT, o Physical Therapy & Sports Medicine Centers ma Connecticut. "Pono nā poʻe he nui e iho-kaʻaahi, ʻaʻole i luna-kaʻaahi. Pono ʻoe e hoʻokuʻu i kaʻiʻo a hana i kahi hana lima [e hoʻomaha ai]. ʻAʻole pono ʻoe i [nā maʻi] e haʻalele iā Kegeling. "

Ua hoʻohui ʻo ia, “ʻOiai ʻo Kegels he kūpono, ʻaʻole mākou e ʻōlelo, 'E hana wale i Kegels.' ʻAʻole mākou e mālama kekahi mea ʻē aʻe e like me kēlā. ”

ʻO kahi laʻana, inā he quad paʻa ʻoe, e hoʻoikaika mau paha ʻoe iā ia? ʻAʻole nō.

"I kekahi manawa pono ʻoe e hoʻoikaika, akā i kekahi manawa pono ʻoe e hoʻolōʻihi. ʻAʻole ʻokoʻa kāu papa pelvic, paʻakikī wale i ka loaʻa, "i ʻōlelo ʻo ia. "Hoʻonāukiuki loa ia. ʻLelo ʻia nā wahine e hana i nā Kegels. A laila, inā ʻaʻole holo pono ia, hāʻawi ʻia lākou i kahi ʻoki sladder sling. Ke loaʻa maoli kahi mahele nui āpau ma waena o kēlā mau koho ʻelua, a ma laila kahi e noho ai ka [pelvic floor] hoʻoikaika kino. "

5. ʻAʻole ʻeha ka moekolohe ma hope o kou ola ʻana

Ke laina lalo, pono ʻoe e mākaukau. A i ka manawa "mākaukau", he kumuhana āpau. "Manaʻo nui ka poʻe i ke kaomi [e hoʻomau hou i ka moekolohe ma hope o ka hānau ʻana o kahi pēpē], akā ʻokoʻa loa ka ʻike o kēlā me kēia kanaka a he ʻokoʻa ka hoʻōla ʻana o nā mea āpau," wahi a Azzaretto Michitsch.

Ma waho o ka maloʻo e pili ana i ka hormone (hiki ke maopopo), hiki i ka waimaka a me / a i ʻole episiotomy ke hoʻopili i ka manawa hou a me ka hōʻoluʻolu, a hiki i nā kiko o ka maka ke hōʻeha i ka ʻeha nui me ka hoʻokomo.

Hiki i kēia mau kūlana āpau ke kamaʻilio ʻia e kahi pelvic papa hana kino. "Pono e hoʻomaha ka papahele pelvic i mea e ʻae ai i kekahi ʻano hoʻokomo," wahi a Azzaretto Michitsch. Pili pū ia me ka orgasm. "Inā pili paʻa loa nā mākala pelvic a i ʻole he kani kiʻekiʻe ko ka puʻupuʻu, e ʻoi aku paha kāu pilikia i ka hoʻōla ʻana. Inā ʻaʻole ikaika nā mākala, ʻaʻole pilikia ka hoʻokomo ʻana, akā hiki i ka hopena ke hiki, "hoʻohui ʻo ia.

6. Hiki i nā hōʻailona hōʻailona ke hāmau

ʻO ka hōʻino pelvic papahele a nāwaliwali paha o nā mākala pelvic mai hōʻike mau ʻole i ke ala like. I nā hihia koʻikoʻi wale nō ʻoe e ʻike ai i kahi hernia a i ʻole manaʻo i kahi prolaps ke holoi.

Ma hope o ʻeono mau pule ma hope o ka manawa, e hoʻopaʻa puke i kahi hālāwai me kāu OB-GYN inā loaʻa iā ʻoe kekahi o nā ʻōuli aʻe.

• kahi manaʻo kaumaha i kou wahi perineal
• kaomi i kāu wahi perineal
• ka manaʻo o ka noho ʻana ma luna o kekahi mea ke noho ʻoe akā ʻaʻohe mea ma laila
• kulu ma hope o ka mimi ʻana
• pilikia urino
• paʻa paʻa
• ka paʻakikī i ka hala ʻana i kahi ʻōpū ʻoiai palupalu ia a ʻaʻole i kōmi ʻia

7. Pili ka pelvic papahele hoʻoikaika kino akā ʻaʻole pono e hoʻouka

ʻIke wau, ʻike wau, ʻike wau. E makemake kahi PT pelvic papahele e hana ma kāu papa pelvic ma o kāu friggin 'vagina a ʻo kēlā ʻano ʻano ʻano ʻē / weliweli / ikaika loa. ʻO ia ka mea nui i ka papa pelvic e kamaʻilio ʻia ana a mālama ʻia e like me nā mākala ʻē aʻe i kou kino.

Inā hopohopo ʻoe, akā, e ʻike i kēia: ʻaʻole like ia me ka hoʻokolohua hoʻokolohua. ʻAʻohe speculate a me nā kukui uila.

"ʻO ka mea nui loa i loaʻa iā mākou kahi manamana lima o ka loiloi," wahi a Butsch. ʻO kēlā ala, "hiki iā mākou ke loiloi i kou ikaika a me ka lōʻihi o kāu hoʻopaʻa ʻana i kou kuʻikuʻi - kou mana a me kou ahonui - a nānā pū mākou i ka hiki iā ʻoe ke hoʻomaha."

Hoʻopili ka lima lima i ka hoʻokomo manamana, akā hiki i kahi pelvic PT ke hana pū me ʻoe ma nā hoʻoikaika kino, nā ʻano ʻike, a me ke neʻe / kū ʻana o ke kino e pili ana i kāu mau pono.

8. Hiki iā ʻoe ke ʻike i kahi kahu palu pelvic ma mua o ka pilikia

Inā he ʻoki poʻohiwi kou, e hoʻi paha ʻoe i ka home ma hope, DIY i kou ola ʻana, a ʻike wale i ke kauka i hoʻokahi manawa i ʻeono pule ma hope? ʻAʻole nō. E kiʻi hou ʻoe no hoʻokahi pule a i ʻole ʻelua a laila hoʻomaka i kahi papa koʻikoʻi o ka hoʻōla kino.

"ʻOi aku ka mālama o ka poʻe holo i ka marathon ma mua o nā wahine ma hope o [hānau keiki]," wahi a Bailey. "Pono nā kānaka āpau e ʻimi i kahi pelvic physical therapist [ma hope o ka hānau ʻana] ma muli o ka nui o ka loli. Kupanaha ka nui o ka loli o ko mākou kino ma mua o 40 mau pule. A i loko o nā hola a mau lā paha ma hope o ka hānau ʻana, ʻokoʻa ʻokoʻa loa mākou. ʻAʻole e hōʻike ʻia i kekahi o mākou i ka hana ʻana i kahi ʻōpū nui [me kahi cesarean]. "

ʻAe ʻo Azzaretto Michitsch: "E hele i ka pelvic floor therapist a nīnau," Pehea wau? Pehea kaʻu kumu? ʻO kaʻu papa pelvic? ’E nīnau i nā nīnau āu e makemake ai e nīnau, keu hoʻi inā ʻaʻole e pane ana kāu OB-GYN iā lākou. Hiki ke kamaʻilio ʻia kēia mau mea āpau. ʻAʻohe kumu e ʻimi ʻole ai i ke kōkua inā maopopo ʻole iā ʻoe. "

ʻLelo ʻia, ʻoiai e loaʻa ʻo pelvic PT i kēlā me kēia mea maʻi ma hope o ka hānau ʻana (e like me ia ma Palani), ʻaʻole loaʻa mau ia ma muli o ke ʻano o ka ʻinikua, no laila pono kekahi mau mea maʻi e hele i waho o ka ʻeke. E kamaʻilio me kāu kauka lapaʻau a ʻike i nā mea e pono ai nāu. Inā ʻoe e ʻimi nei i kekahi ma kou wahi, e hoʻomaka ma aneʻi a ma aneʻi.

Kamaʻilio nā mākua maoli

Māhele nā ​​māmā maoli i kā lākou ʻike ponoʻī me kā lākou pelvic papahele hoʻōla.

"Ua hele au i loko o ka hoʻōla kino no kaʻu mau pilikia o hope (mahalo, e nā keiki) a ʻike i ke kumu nui o nā ʻeha āpau ka papa pelvic. ʻAʻohe mea e like me ka hana ʻana iā Kegels ʻoiai he manamana lima ko kekahi ma luna. Akā ma kahi o ʻehā mau mahina ma hope ke hana maikaʻi nei wau a ʻaʻole kokoke i ka ʻeha e like me ma mua. ʻO wai ka mea i ʻike ʻaʻole pono ʻoe e pee i kēlā me kēia manawa ke sneeze? Manaʻo mau wau ua hele mai me nā keiki. " - Linnea C.

"ʻO koʻu ola hou ʻana ma hope o ka hānau ʻana o kaʻu keikikāne i ka makahiki 2016 ua paʻakikī loa ia. Ua pilikia wau i ka hele wāwae no kekahi mau pule, ʻaʻole hiki ke hana i ka hoʻoikaika kino nui no nā mahina, a ʻaʻole maoli i hoʻi iaʻu iho a hiki i kahi o hoʻokahi makahiki postpartum. I koʻu hāpai ʻana me kaʻu kaikamahine i ka makahiki 2018, ua loaʻa iaʻu kahi mea lawelawe hou nāna i haʻi mai iaʻu e kuhikuhi ʻo ia iaʻu i ka pelvic floor physical therapy a e loaʻa paha iaʻu ka pōmaikaʻi. Ua hānau ʻia kaʻu kaikamahine ma Pepeluali i kēia makahiki a ʻoi aku ka maikaʻi o koʻu hoʻi hou ʻana i kēia manawa. ” - Erin H.

"ʻAʻole wau i ʻike he maʻi kīnā ʻole ka pubic me kaʻu mea mua a hiki i ka hopena, ke ʻike koʻu loea i ka nui o ka ʻehaʻeha aʻu e hoʻāʻo nei i ka wā o kahi ultrasound. Ua wehewehe nui ʻia! ʻO kahi learing, weluwelu ka mea i hoʻomāmā iki wale me ka pelvic floor physical therapy postpartum. Inā wau i ʻike i ka mea e hana nei, a ʻaʻole maʻamau ka noho ʻana i kēlā ʻano ʻeha, ua hana wau i nā mea ʻokoʻa.

- Keema W.

He mama ʻo Mandy Major, he mea kākau moʻolelo, he postpartum doula PCD (DONA) i hōʻoia ʻia, a ʻo ka mea nāna i hoʻokumu ʻo Motherbaby Network, kahi kaiāulu pūnaewele no ke kākoʻo postpartum. E hāhai iā ia ma @ motherbabynetwork.com.