Interviewed experts: You Hualing and Lu Hai (deputy chief physician and doctoral supervisor of spine surgery at the Third Affiliated Hospital of Southern Medical University)
When planning to be pregnant, strengthening the back muscles exercise is very beneficial to prevent back pain during pregnancy.
Women who have experienced pregnancy experience have a deep understanding of low back pain during pregnancy, especially in the second trimester, and sometimes they can only rest in bed.
Ms. Wu, 36, recently planned to conceive "two children". When she was unbearable when she was pregnant with her first child, she went to the hospital for consultation.After careful examination, the doctor judged that Ms. Wu had no abnormalities. It was recommended to strengthen exercise and strengthen the function of lumbar muscles.
Dr. Lu Hai introduced that the "bad lumbar vertebrae" really could not withstand the weight during pregnancy.
During pregnancy, the weight of expectant mothers will increase significantly and exacerbate lumbar spine load.Coupled with the changes in body shape, the body’s center of gravity moves forward, which will also increase its support for tissue and lumbar disc herniation.
If you have disc herniation, spinal bending, degenerate spinal disease, chronic back pain, etc., you will increase the symptoms of backache back pain during pregnancy. It is best to consider pregnancy after treatment.
Such as swimming or following exercise:
Xiaofeiyan: On the bedside, the palms of both hands are flattened, and the chest is lifted up, so that the head and chest leave the bed, and at the same time straighten the knee joint.Relax and rest for 3 to 5 seconds, this is a cycle.
Five -point support: lying on the bed, go to the pillow to flex your knees, hold the bed with your elbows and back your head, and lift your abdomen and hips upwards to form a "arch bridge".The weight of the entire body lasts for 3 to 5 seconds, and then relaxes the waist muscles. Put down the hips for 3 to 5 seconds. This is a cycle.
Lumbar stretching exercise: Both feet are wide open as the shoulders, the waist is straight, and your hands are in front of your chest.Stretch, extend your left hand to the right; stretch our side waist in this way for about 10 seconds; restore to the initial state, exchange both hands, and stretch in other directions. The method is the same as above.
The number and intensity must be different from person to person. It can be practiced more than ten to 100 times a day, and it is completed in 3 to 5 groups.If you feel the waist soreness, discomfort, stiffness, etc., you will appropriately reduce the intensity and frequency of exercise, or stop exercise.
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Excessive weight growth during pregnancy is an important cause of back pain.Pregnant mothers are recommended to eat balanced diet during pregnancy, so as not to increase too much weight and too fast.
Pay attention to calcium supplement during pregnancy.The constant grown -up of the fetus and the formation of bones require a large amount of calcium.If the pregnant mother lacks calcium, calcium will be deficient after childbirth, and the teeth are loose and pain in the waist and legs.
Good sitting, standing, walking, and sleeping position can avoid or relieve low back pain during pregnancy.
Sitting, shoulders, necks, and heads maintain upright and balanced, the shoulders are naturally relaxed, the body is close to the working platform, the upper arm naturally places on both sides of the body.Can be soft on the back of the chair, soothe the back pressure, and place your feet on a low stool to help blood circulation in the legs.
Standing position, expectant mothers must avoid standing for a long time during pregnancy. If the standing time is longer, the front and rear positions can be changed every few minutes to make the weight fall on the extended front leg.
It is recommended to sleep sideways to relieve the burden on the waist.
If the waist disease suddenly occurs, don’t stand it. When you go to the hospital to find a specialist, you can adopt the conservative treatment of the fetus to relieve pain.