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How to protect your back and pelvis during pregnancy
Changes that occur on your back during pregnancy
How do I protect my back and I'm pregnant?
How Tthrkin Tstrihan and without pressure on your back or pelvis
Changes that occur on your back during pregnancyAs your child grows, and altered posture in line with the weight of the fetus. You might find that the arch in your lower back has emerged more and you feel your back Thanin more. These changes are necessary to keep your weight balanced and protect the joints of your back and pelvis. However, some women find that they appear flat became more during pregnancy, especially if the fetus did not have the "all in the front." Whether your back become Mhania or flat, it is likely that he would take the situation that used to before pregnancy occurs more than anything I have done during pregnancy. And does not cause changes in posture and no pain during pregnancy.
With advancing your pregnancy, the movement becomes more difficult for your muscles and joints more difficult to balance the back and pelvis, which may lead to a sense of pain and pain in the back.
Hormones of pregnancy cause a slight sag in the joints of your pelvis, compared with normal. This would befallen you pelvic girdle pain or dysfunction in the pubic bone.How do I protect my back and I'm pregnant?• Avoid heavy lifting. Can be more prone to injuries. If you have uploaded or loaded anything, Omskih close to your body and your knees bent, not your back (as if you're sitting or squatting Tqrvchin) and try not to Tltefi or Tstdera. If you have a small child or commonly, try to climb the chair or sofa (couch) before durability. Encourage your children and older children to climb on a chair or car chair private higher food for themselves. When you shop or're buying purposes, Aksmiha to Carry bags and both of them in the hands.
• Marcy exercise regularly. You can reduce the risk of back pain if you exercise regularly. One of the best sports appropriate swimming, walking, riding a bicycle or fixed, or Albaalatys or yoga. LaSalle your doctor about any classes for pregnant women in your area. It's important to be trained expert in the affairs of Sports pregnant women. If you suffer from pelvic girdle pain or dysfunction in the pubic bone, it is necessary to consult a doctor before doing exercise.
• Antali shoes that make you feel better. Some women feel comfortable only when you wear flat shoes (without heels), however, you need other women to shoes with a small heel to lift carry Zarhen.
• Hosny, and posture. When you stand, makes you imagine that one of them longer by pulling a string attached at the top of your head and back. It also helps tighten the muscles of the bottom of the pelvis and abdomen to support your back in this position.
• tilt your pelvis can contribute to relieve the pressure on your back across the stand. Try the following exercise: Stand with your back against a wall. Ibaadi a few feet a few inches from the wall and knees bent is very simple. Get out your hand so that the cavity back and Emily (bend) your pelvis back so your back, squeezing your hand. Now, Emily pelvis to the opposite side so that Trfien pressure on your back of your hand. Keep bending forward and backward regular rhythm. When you feel Baltqh more with this exercise, you can do away from the wall. It is better to practice this exercise regularly, and before that comes to you pain. If you suffer from pelvic girdle pain, try to focus on exercise bending forward to make your pelvis balanced.
• Pay attention to the sitting position. Make sure that your back propped well when you're sitting. Put the towel wrapped a small cavity at the back. It is better for your back to sit on a chair and dining table in the upright position instead of sitting on the couch or soft chair. To sit up straight, and then languished and Anzali arch your back and pelvis to the motor forward. Repeat 5 to 10 times every 10 to 15 minutes when you're sitting. If you Stglsin for long periods, try to get up and walk in the place every 20 minutes.
• Try kneeling on your hands and knees. This situation is ideal to relieve the pressure of fetal weight on your back. Try commitment to this position on a regular basis throughout the day. Try to change the status back to hump (Hump or Ahardbh) through the development of the coccyx (small triangular bone at the end of the spine) come into contact, and then gently arch your back in the opposite direction, so stand your ass up. Repeat this exercise with the movement of the shaking that may help you greatly reduce back or pelvic pain.
• can help you pelvic floor exercises and lower abdominal compression to reduce the load on your back. In order to do an exercise safe and easy to back down, Get down on your hands and knees and Okhvda your back so that it is almost flat. Ashehga (go in the air to your lungs), and while Tzvrin (you're out air from your lungs), a national pelvic floor exercise at the same time pull your navel to the top and inside. Keep this systole about 5 to 10 minutes without breathing or locomotor Thbsa your back. Relax the muscles slowly and leisurely at the end of the exercise.How Tthrkin Tstrihan and without pressure on your back or pelvisTry to do the following simple advice to you Tsela Tkhvfa of movement and pain in your back:
• lying down. Avoid lying on your back for long periods and extended, especially after mid-pregnancy because your baby may press on some blood vessels and makes you feel faint. Try lying on your side (and preferably the left side because it increases blood flow to the placenta), with a pillow or two Tdaanhma between your knees and another one under your belly. If your waist in the sinking of the bed, try putting a towel wrapped under your waist.
• turn around in bed. If you want to rotate on your right side and you're lying on your back, this is the appropriate way to do it! Arch your back and tighten your pelvic floor muscles and the bottom of your stomach and twelve (Fold) left knees raised to the top. Turn your head to the right and the left Put your arm over the left side of your body. Hold blanket or bed (place) if you can. For volatility and rotation, pull your left hand and raise your left knee over the right side so that Tnqlpin to the right side. Knees bent and then straight to the top as you can, which will help you install your pelvis and relieve pain. National vice versa when the volatility to the left side.
• getting out of bed. Turn your on your side while your knees are bent upward, and then your feet Get down on the edge of the bed and push yourself up sideways using your hands. Nationalist movement of the opposite during the process of lying down on the bed. If you find that the volatility on your side severely painful, try to do the following technique: Lie on your back and turn your knees to the top of the two as much as possible and Baadi between them to make room for your belly. You may need to use your hands to your legs to the top of Tzhba. Put your chin on your chest and use your arms to pull yourself directly to the top while keeping your knees pulled up and folded as much as possible.
• The promotion of a sitting position. Bahanae national and tilt your pelvis. Sit on the edge of the chair with your back arched and your chest forward individual. Baadi between your knees and bend forward so that your nose above your knees and keep your back straight. Get up by pushing with your arms, move your head forward and up and keep on your back Mtqosa.
• out of the bathtub (the bathtub). Anglbe on your side in a sitting position, move your hands and knees. Get up and stand through the use of the edges of the bathtub and the Rest on the edge of the bathtub. Do not forget that a good Taatmski edges bathtub behind you, and bow your back and leg motor and one at a time over the edge of the bathtub. Use a protective mat from slipping always to avoid falling or getting caught.
Changes that occur on your back during pregnancy
How do I protect my back and I'm pregnant?
How Tthrkin Tstrihan and without pressure on your back or pelvis
Changes that occur on your back during pregnancyAs your child grows, and altered posture in line with the weight of the fetus. You might find that the arch in your lower back has emerged more and you feel your back Thanin more. These changes are necessary to keep your weight balanced and protect the joints of your back and pelvis. However, some women find that they appear flat became more during pregnancy, especially if the fetus did not have the "all in the front." Whether your back become Mhania or flat, it is likely that he would take the situation that used to before pregnancy occurs more than anything I have done during pregnancy. And does not cause changes in posture and no pain during pregnancy.
With advancing your pregnancy, the movement becomes more difficult for your muscles and joints more difficult to balance the back and pelvis, which may lead to a sense of pain and pain in the back.
Hormones of pregnancy cause a slight sag in the joints of your pelvis, compared with normal. This would befallen you pelvic girdle pain or dysfunction in the pubic bone.How do I protect my back and I'm pregnant?• Avoid heavy lifting. Can be more prone to injuries. If you have uploaded or loaded anything, Omskih close to your body and your knees bent, not your back (as if you're sitting or squatting Tqrvchin) and try not to Tltefi or Tstdera. If you have a small child or commonly, try to climb the chair or sofa (couch) before durability. Encourage your children and older children to climb on a chair or car chair private higher food for themselves. When you shop or're buying purposes, Aksmiha to Carry bags and both of them in the hands.
• Marcy exercise regularly. You can reduce the risk of back pain if you exercise regularly. One of the best sports appropriate swimming, walking, riding a bicycle or fixed, or Albaalatys or yoga. LaSalle your doctor about any classes for pregnant women in your area. It's important to be trained expert in the affairs of Sports pregnant women. If you suffer from pelvic girdle pain or dysfunction in the pubic bone, it is necessary to consult a doctor before doing exercise.
• Antali shoes that make you feel better. Some women feel comfortable only when you wear flat shoes (without heels), however, you need other women to shoes with a small heel to lift carry Zarhen.
• Hosny, and posture. When you stand, makes you imagine that one of them longer by pulling a string attached at the top of your head and back. It also helps tighten the muscles of the bottom of the pelvis and abdomen to support your back in this position.
• tilt your pelvis can contribute to relieve the pressure on your back across the stand. Try the following exercise: Stand with your back against a wall. Ibaadi a few feet a few inches from the wall and knees bent is very simple. Get out your hand so that the cavity back and Emily (bend) your pelvis back so your back, squeezing your hand. Now, Emily pelvis to the opposite side so that Trfien pressure on your back of your hand. Keep bending forward and backward regular rhythm. When you feel Baltqh more with this exercise, you can do away from the wall. It is better to practice this exercise regularly, and before that comes to you pain. If you suffer from pelvic girdle pain, try to focus on exercise bending forward to make your pelvis balanced.
• Pay attention to the sitting position. Make sure that your back propped well when you're sitting. Put the towel wrapped a small cavity at the back. It is better for your back to sit on a chair and dining table in the upright position instead of sitting on the couch or soft chair. To sit up straight, and then languished and Anzali arch your back and pelvis to the motor forward. Repeat 5 to 10 times every 10 to 15 minutes when you're sitting. If you Stglsin for long periods, try to get up and walk in the place every 20 minutes.
• Try kneeling on your hands and knees. This situation is ideal to relieve the pressure of fetal weight on your back. Try commitment to this position on a regular basis throughout the day. Try to change the status back to hump (Hump or Ahardbh) through the development of the coccyx (small triangular bone at the end of the spine) come into contact, and then gently arch your back in the opposite direction, so stand your ass up. Repeat this exercise with the movement of the shaking that may help you greatly reduce back or pelvic pain.
• can help you pelvic floor exercises and lower abdominal compression to reduce the load on your back. In order to do an exercise safe and easy to back down, Get down on your hands and knees and Okhvda your back so that it is almost flat. Ashehga (go in the air to your lungs), and while Tzvrin (you're out air from your lungs), a national pelvic floor exercise at the same time pull your navel to the top and inside. Keep this systole about 5 to 10 minutes without breathing or locomotor Thbsa your back. Relax the muscles slowly and leisurely at the end of the exercise.How Tthrkin Tstrihan and without pressure on your back or pelvisTry to do the following simple advice to you Tsela Tkhvfa of movement and pain in your back:
• lying down. Avoid lying on your back for long periods and extended, especially after mid-pregnancy because your baby may press on some blood vessels and makes you feel faint. Try lying on your side (and preferably the left side because it increases blood flow to the placenta), with a pillow or two Tdaanhma between your knees and another one under your belly. If your waist in the sinking of the bed, try putting a towel wrapped under your waist.
• turn around in bed. If you want to rotate on your right side and you're lying on your back, this is the appropriate way to do it! Arch your back and tighten your pelvic floor muscles and the bottom of your stomach and twelve (Fold) left knees raised to the top. Turn your head to the right and the left Put your arm over the left side of your body. Hold blanket or bed (place) if you can. For volatility and rotation, pull your left hand and raise your left knee over the right side so that Tnqlpin to the right side. Knees bent and then straight to the top as you can, which will help you install your pelvis and relieve pain. National vice versa when the volatility to the left side.
• getting out of bed. Turn your on your side while your knees are bent upward, and then your feet Get down on the edge of the bed and push yourself up sideways using your hands. Nationalist movement of the opposite during the process of lying down on the bed. If you find that the volatility on your side severely painful, try to do the following technique: Lie on your back and turn your knees to the top of the two as much as possible and Baadi between them to make room for your belly. You may need to use your hands to your legs to the top of Tzhba. Put your chin on your chest and use your arms to pull yourself directly to the top while keeping your knees pulled up and folded as much as possible.
• The promotion of a sitting position. Bahanae national and tilt your pelvis. Sit on the edge of the chair with your back arched and your chest forward individual. Baadi between your knees and bend forward so that your nose above your knees and keep your back straight. Get up by pushing with your arms, move your head forward and up and keep on your back Mtqosa.
• out of the bathtub (the bathtub). Anglbe on your side in a sitting position, move your hands and knees. Get up and stand through the use of the edges of the bathtub and the Rest on the edge of the bathtub. Do not forget that a good Taatmski edges bathtub behind you, and bow your back and leg motor and one at a time over the edge of the bathtub. Use a protective mat from slipping always to avoid falling or getting caught.
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