Lower back pain during pregnancy
The shoulder stretch is a good pose to strengthen and relax the muscles in your upper back during pregnancy.
- Lean against a wall with a firm pillow or rolled towel under your shoulder blades. Your feet should be shoulder-width apart and about 30cm away from the wall.
- Tilt your chin down and inhale. Now begin to push shoulders with neck and head against the wall.
- Hold for 5 counts and exhale. Relax.
The body bend is another pose that helps you strengthen your glutes and back for pregnant women.
- Stand with feet shoulder width apart. Place your hands on your upper thighs and slightly bend your knees.
- Slowly bend your upper body forward at the hips. Push your hips back and keep your shoulders higher. Make sure your back is straight. You should feel a stretch in your upper thighs and back muscles that are holding you in the standing position.
- Hold for 5 counts, then straighten upper body.
Support your feet on boxes and stools when standing for a long time in one place washing dishes
No one can give up household chores, but for pregnant women, it can be difficult to stand still while washing dishes. To make your posture more comfortable, prop up one leg on a box or small stool. If you’re washing dishes, you can open the cabinet under the sink and rest one foot on the ledge. Don’t forget to change this position and your legs every 20-30 minutes.
Raise your head and pull your stomach in when standing
To maintain the correct walking posture, it is important to first have the correct standing posture.
- Do not tilt your head forward, backward, down or to the side. Your ears should be in line between your shoulders.
- Pull your belly in and up. The arches of your feet should be supported by low but not completely flat shoes.
- It is important that you avoid standing for a long time in one position.
Sitting facing back on the dining room chair
There are several recommendations to help pregnant women feel more comfortable when sitting:
- Try to avoid sitting in the same position for more than 30 minutes.
- Rotate the chair so that you are facing the back of the chair. Sit in a chair and lean forward and lean on the back of the chair. A mattress can be placed if necessary and your back should be arched when sitting.
- If you sit in a swivel chair, do not twist your body at the waist while sitting. It is better if you rotate the whole body.
Sit in the correct posture when going to the toilet
Constipation is very common during pregnancy. So you need a more comfortable position when going to the toilet.
- Use a small chair with your feet under your feet.
- Lean forward and place your elbows on your knees. Your back should be straight and not arched.
- Don’t hold your breath, but take long, deep breaths through your mouth to help your muscles relax.
Lying on the left side when sleeping
According to specialists, the best sleeping position during pregnancy is called “SOS”. It means “sleeping on one side.” It is better if you sleep on your left side as this will increase the amount of blood and nutrients reaching the placenta.
Also, keep your knees bent and place a pillow between your legs. This pose will help relieve tension in the back muscles. You can also sleep on your back during the first 3 months of pregnancy, but after that, it’s better to avoid it.
Place a firm cushion or pillow under your buttocks and lower back when sitting in a chair
When sitting on the couch or sofa, place a firm cushion under your buttocks and lower back. These aids can help you sit more upright. Remember that no matter what type of chair you choose, it’s a good idea to keep your belly lower than your spine. Also, your knees should be lower than your hips.