What can postpartum ass do?
During pregnancy, due to increased appetite and decreased exercise, women tend to gain weight, which affects both image and health. Therefore, it is very important to do a good job of functional recovery after delivery. Different parturients have different degrees of postpartum obesity and adopt different methods of functional recovery. Can postpartum buttocks recover greatly?
Can postpartum buttocks recover greatly?
climb the stairs
Simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, why would they want to climb the stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
Standing squat
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
pelvic girdle
Whether it is a natural delivery or a caesarean section, the pelvis of mothers will be widened because of the increase of hormones, preparing for a natural delivery. However, the study found that the female hormone did not decrease within 42 days after delivery, and the pelvis still had good plasticity. Therefore, applying appropriate external force to the pelvis within 42 days after delivery can effectively help the pelvis return to the prenatal state.
Postpartum uterine recovery
1, urinate in time after delivery. Do not inflate the airbag or keep it inflated.
2, puerperal period should avoid long-term lying position. 6-8 hours after delivery, the lying-in woman can sit up after fatigue is eliminated, and get out of bed the next day to facilitate the recovery of physical function and strength, and help the uterus recover and discharge lochia. If the uterus has been bent backward, it should be corrected by knee-chest position.
3, postpartum should be breast-fed. Because the baby's sucking stimulation will reflexively cause uterine contraction, thus promoting uterine recovery.
4, pay attention to pudendal hygiene. So as not to cause reproductive tract inflammation.
Postpartum buttocks can be recovered by the above methods. For postpartum women, the figure is easy to go out of shape. In order to have a slim figure and make postpartum recovery faster, it is best to do some functional exercises. In addition, pay attention to postpartum exercise, which can avoid bedsore caused by lying for a long time.
How is postpartum lumbago?
Low back pain, it is estimated that many people usually have it, and postpartum low back pain is a situation that almost every woman will encounter. So, what is postpartum lumbago?
Postpartum low back pain is postpartum low back pain, which is related to reflex pain caused by postpartum uterine contraction and involution. Postpartum low back pain is a common phenomenon among women who have given birth to children.
Postpartum low back pain generally has the following reasons: physiological calcium deficiency, overwork, improper posture, postpartum cold, careless life, congenital diseases of waist, kidney and lumbosacral region, or cold can all cause postpartum low back pain. After delivery, the endocrine system has not been adjusted, the pelvic ligament is still in a relaxed state, and the abdominal muscles become more relaxed due to delivery; In addition, postpartum care of the baby should always bend over, otherwise lochia will not be discharged smoothly, which will cause pelvic congestion.
Patients with postpartum low back pain are not suitable to wear shoes with heels. If possible, they can choose negative high heels to correct their posture and exercise. Pay attention to the correct posture of standing, sitting and lying at ordinary times, which can relieve the symptoms of low back pain.
There are many reasons for postpartum low back pain, and women can find out the reasons for their postpartum low back pain, so as to prevent and treat it more pertinently.
1, physiological calcium deficiency: After pregnancy, the regular diet of pregnant women can no longer meet the calcium needs of both mother and baby, so pregnant women need calcium supplementation. Postpartum mothers consume a lot of energy, many mothers are insisting on breastfeeding, and calcium loss is also very serious. Calcium deficiency is easy to cause low back pain.
2, overwork: pregnancy and childbirth will change the skeletal system, the bones and joints are slightly loose, the muscle ligaments are elongated, and the elasticity is reduced. Compared with men, the tension of muscles and ligaments in women is relatively weak. In addition, some mothers usually have poor physical fitness, improper postpartum rest, and long-term premature standing and sitting, which leads to the failure to recover the slack sacroiliac ligament during pregnancy, causing strain on muscles, ligaments and connective tissues and causing pain.
3, improper feeding posture: Many new mothers like to look down at their children when feeding their children, because it takes a long time to feed each time and it is easy to get tired; In addition, in order to take good care of the children at night, or to facilitate breastfeeding, I am used to sleeping in a fixed position; In the face of weak babies, novice mothers always hold them in their arms in order to take better care of them and have no time to take care of themselves; Long-term fixed posture causes unilateral muscle fatigue and postpartum low back pain.
4, cold after childbirth, careless life, congenital diseases of the waist and kidney, or cold may cause postpartum low back pain.
What should I do if I accidentally have low back pain after delivery? Mothers are worried. Let's see how to treat postpartum low back pain.
1, suffering from postpartum low back pain, mild cases can be treated by themselves, and severe cases can be treated by massage, acupuncture, physical therapy and external application of drugs. 2, some mothers can't help but take some painkillers, be careful! Be careful when taking anti-inflammatory and analgesic drugs orally, because some drugs can enter the baby's body through milk, thus posing a potential threat to the baby's health.
3. Maintain the correct posture at ordinary times, and pay attention to the posture of standing, sitting and lying. At the same time, be careful not to let the child's weight press on his back when holding the child. At the same time, we should pay attention to "don't sit if you can stand;" If you can sit, don't lie down, because it is difficult to support the injured spine straight and correctly when sitting and lying down.
4. Postpartum low back pain is mostly a continuation of low back pain during pregnancy. During pregnancy, with the development of the fetus, lumbar lordosis gradually increases, and the stress on the back is greatly increased, resulting in low back pain during pregnancy. Postpartum does not restore body shape in time, and it is easy to continue postpartum low back pain. Postpartum breastfeeding posture is incorrect, and overwork can also lead to postpartum low back pain. These are all postural low back pain in medicine, that is, low back pain caused by unreasonable posture, so postpartum low back pain should focus on correcting posture.
As long as you pay a little attention in your daily life, you can prevent postpartum low back pain well. The prevention of postpartum low back pain should start from pregnancy and see how to prevent it.
1, Prevention of low back pain during pregnancy: Eat a balanced and reasonable diet to avoid excessive weight gain, increase the burden on the waist, and cause damage to the lumbar muscles and ligaments. Paying attention to adequate rest and using proper waist protection are very effective auxiliary means. When sleeping, it is best to lie on your left side and bend your legs to reduce the burden on your waist. Wear light and soft shoes instead of high heels to avoid excessive waist movements such as bending over.
2. Avoid bending over or standing for a long time after delivery.
3. Pay attention to the correct posture when feeding your baby: sit or lie down to feed your baby, as long as you feel relaxed and comfortable.
4, pay attention to protect the waist in life: keep enough sleep after delivery, often change the bed posture, avoid lifting heavy objects or too high objects, do not run too early, walk long distances. Exercise your waist regularly and stretch your waist muscles. If you feel uncomfortable at the waist, you can massage, hot compress the pain or take a hot bath to promote blood circulation and improve the discomfort at the waist. Pay attention to keep your waist warm at ordinary times, especially when the weather changes, and add clothes in time to avoid being attacked by cold wind, which will aggravate the pain when you catch a cold. Do 2-3 minutes of waist exercise after getting up every day, eat more foods rich in vitamins C, D and B such as milk, rice bran, bran and carrots, increase the proportion of vegetarian food in the diet, and avoid low back pain caused by osteoporosis.
Most mothers have to breastfeed after delivery, so they can't take medicine indiscriminately. It's really terrible to encounter postpartum low back pain. What diet can relieve postpartum low back pain? What to eat for postpartum lumbago?
1, hawthorn porridge
Raw materials: 20g of Angelica sinensis, 0/0g of Chuanxiong rhizome/kloc, 6g of safflower, 6g of dried ginger, 30g of raw hawthorn, 0/5g of peach kernel/kloc, 4 pieces of japonica rice 10g, jujube and a proper amount of brown sugar.
Method: First, put the first five traditional Chinese medicines into a casserole, add appropriate amount of water, fry for 40 minutes, remove the residue to get juice, and add appropriate amount of brown sugar for later use; Then put the japonica rice, jujube and peach kernel together in a casserole, add water and simmer with low fire to make thick porridge; Then add the thick soup in front, mix well and continue to cook until the pot boils. Take it twice every morning and evening.
2, cinnamon yam chestnut porridge
Raw materials: cinnamon 10g, dried ginger 10g, atractylodes macrocephala 20g, licorice 6g, yam 30g, poria cocos 15g, chestnuts 50g and glutinous rice 50g.
Methods: First, the first four kinds of traditional Chinese medicines were put into a casserole and thoroughly soaked in water. First, fry for 30 minutes, and then pour out the medicine juice. After adding water for 20 minutes, pour out the medicine juice. Put the two decoctions together in a casserole, add yam, Poria, shelled chestnuts and glutinous rice, and stew with slow fire to make porridge. Drink at any time, and it is better to drink a bowl while it is hot before going to bed at night.
3. Eucommia Mutton Soup
Raw materials: Eucommia ulmoides Oliv. 15g, Cistanche deserticola 30g, Lycium barbarum L. 15g, Codonopsis pilosula 20g, Angelica 20g, Ginger 15g, and mutton 250g.
Method: Slice the ginger first, cut the mutton into small pieces, put them in a casserole filled with five kinds of Chinese medicines, and stew them with water until the mutton is cooked. Eat mutton with soup and take it on an empty stomach in the morning and evening.