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During pregnancy, expectant mothers cannot avoid experiencing back pain and hip discomfort, leading to feelings of discomfort and stress. Here, PasGo shares some simple tips to help minimize and manage this condition, which mothers can refer to below.
As we know, back pain is one of the most common symptoms that most pregnant women experience during pregnancy. The sudden increase in hormones during pregnancy will soften the ligaments in the pelvic area, and the bone joints also become looser, leading to decreased back support function. Therefore, the backs of pregnant mothers become weaker and often feel sore.
Sit Properly
During the pregnancy period, the uterus and the fetus develop increasingly, shifting the body's center of gravity forward. Hence, it's crucial for expectant mothers to sit properly for back and leg relief. Ideally, placing feet flat on the floor, gently bending the knees to form a right angle helps alleviate back strain and reduce abdominal sagging. While sitting, mothers can incorporate some stretching exercises like ankle flexes and extensions, which aid in reducing the risk of varicose veins and enhancing blood circulation from the legs to the heart.
Reasonable Weight Gain
According to obstetricians, the most reasonable weight gain during pregnancy ranges from 9-12 kg. However, whether a mother should gain less or more depends on her height and pre-pregnancy weight. Rapid weight gain during pregnancy exerts pressure, making the spine and hips bear more weight. Therefore, if mothers experience frequent back pain, it's advisable to balance their diet better, ensuring they have all four meals a day, increasing consumption of legumes and lean meats while reducing snacking, sweets, and fatty foods.
Sleeping on the Left Side
Pregnant women should avoid soft mattresses and opt for firm ones as a remedy for back pain. The ideal sleeping position for expectant mothers is to tilt to the left, bend the right leg, and straighten the left leg. This position helps prevent the uterus from exerting excessive pressure on the spine. Additionally, mothers can place a pillow behind their back and sleep upright, but they should never use a soft pillow for support.
Sitting Down and Standing Up Properly
When lifting or tidying objects from low positions, mothers should keep their back straight and gradually squat down. It's important to maintain a straight back in most cases. Similarly, when rising from a squatting position, keep the back straight. Furthermore, sitting with a straight back and stretching leg muscles is beneficial exercise, promoting blood circulation.
Abandoning High Heels
To prevent balance issues while standing, expecting mothers should bid farewell to high heels during this period. The suitable and safe heel height is 3-4 cm. If circumstances demand wearing high heels, mothers should endeavor to remove them whenever possible throughout the day and regularly engage in exercises to relax the back.
Regular Swimming Sessions
Expecting mothers should opt for swimming as the swimming process helps relax their back muscles. It is advisable for mothers to schedule two swimming sessions weekly, each lasting about half an hour. However, mothers should also avoid excessive physical exertion, taking immediate rest if feeling fatigued.
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