How to protect your waist as an expectant mother

　　1. During pregnancy

　　female It is very inconvenient during pregnancy, especially when the baby in the belly is growing and the belly is getting bigger, and various situations will follow.

　　1. When taking public transportation, expectant mothers can proactively ask young people to give up their seats, just in case.

　　2. Expectant mothers should not lift heavy objects. If you want to lift something, first make sure it is not too heavy, and then lift it with your legs instead of your waist. Keep your back straight and bend your knees to lift the object. In addition, do not carry things on your arms.

　　3. Don’t sleep on a soft bed. Don’t lie on a soft sofa when resting. Choose a hard mattress that can provide good support.

　　4. Expectant mothers should maintain good posture on weekdays, sit upright with their backs straight, and do not hunch their backs. When sitting, elevate your legs or place a soft pillow on the back of your chair to relieve pressure on your back.

　　5. In the early stages of pregnancy, expectant mothers should remember to take appropriate rest to relax their bodies and reduce fatigue.

　　6. In the second and third trimester of pregnancy, expectant mothers should not do more heavy work to avoid hurting themselves or their bodies. fetus。

　　7. During pregnancy, the fetus develops rapidly and it is easy for expectant mothers to lack various nutrients and minerals, especially calcium, vitamins and iron. Once deficient, it is easy to cause low back pain . Therefore, you must pay attention to your diet and take in nutrients.

　　8. Do not participate in stressful, exciting or busy travel activities. Being too tired can easily cause back pain.

　　9. Expectant mothers should not walk or walk for too long each time. Avoid standing for long periods of time and rest more.

　　10. Expectant mothers can do more massages at home on weekdays. In addition, you can also do local hot compresses, using hot towels, gauze and hot water bottles. Hot compresses for half an hour every day can reduce the pain.

　　11. Expectant mothers must listen to their doctor’s advice before using painkillers or ointments, and use drugs with caution to avoid adverse effects on the fetus.

　　12. Pay attention to your weight and avoid being overweight. As an expectant mother gains weight, her back will have to balance more weight, and her back will suffer more pain. Therefore, do not eat too much high-fat food.

　　two, Postpartum

　　1. Take care of baby Act within your ability and make reasonable arrangements to avoid overstraining your waist. In particular, the frequency and intensity of bending movements must be appropriately controlled.

　　2. Avoid overly heavy housework, such as washing dishes, laundry, cooking, and dishwashing, which require frequent bending.

　　3. do exercise Exercises to strengthen the lumbar muscles, abdominal muscles and lower limbs to enhance their muscle strength and tension, maintain the balance, coordination and stability of the waist as soon as possible, and reduce the chance of lumbosacral strain or injury.

　　4. You should also pay attention to weight control after childbirth, not only to reduce the burden on the waist, but also to prepare for getting back in shape as soon as possible.

　　5. When the mother is obese, she should not extend her waist too much to avoid hurting her waist and causing low back pain. When holding a child, try to adopt a posture that reduces the load on the mother's waist. Squat down on both knees first, lower the center of gravity, and then hold the child.

　　6. Pregnant women should not wear high heels, and they should also be careful not to wear high heels too early after giving birth. High heels raise the heel, which will inevitably increase the lordosis and extension of the waist, which will undoubtedly increase the stress on the lumbar intervertebral joints and cause low back pain. （99healthy Special article on the website (www.99.com.cn). If you need to reprint, please indicate the source. )