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貼心十招，緩解孕期腰酸背痛

出處：媽媽育兒網(wǎng) 日期：2015-01-26 12:32:16 編輯：Chen

俗話說(shuō)十月懷胎，但真正足月來(lái)算的話，其實(shí)就只有九個(gè)月。不過(guò)在這九個(gè)月的時(shí)間里，不管是懷孕初期的早孕反應(yīng)（嘔吐不止、看到東西就沒(méi)有食欲），還是懷孕晚期的腰酸背痛，都感覺(jué)在受罪。

尤其是進(jìn)入懷孕中晚期之后，孕媽媽日益膨大的腹部，往往會(huì)導(dǎo)致腰酸背痛。下面介紹一些緩解的小妙招，孕媽媽不妨借鑒一下。

1. 避免長(zhǎng)時(shí)間保持同一站姿或坐姿。如果必須一直坐著，也不要一直坐著不動(dòng)，可以上下擺動(dòng)腳，或做一些簡(jiǎn)單的腿部運(yùn)動(dòng)。必要時(shí)，每1~2小時(shí)起來(lái)活動(dòng)一下。

2. 做一些孕婦適宜做的運(yùn)動(dòng)，如孕婦操、散步等，來(lái)適度地鍛煉腰、腹以及背部等處肌肉。但是要切忌，孕晚期之后的任何運(yùn)動(dòng)，都不要長(zhǎng)時(shí)間采取臥姿，以避免壓迫腹部，造成血液循環(huán)受阻。

3. 盡量坐有靠背的椅子，坐時(shí)后腰要舒服地靠在椅背上，上半身挺直，可以在椅背上放一個(gè)柔軟舒適的靠墊。

4. 走路時(shí)不要再穿高跟鞋了，盡量穿透氣性強(qiáng)的棉布平跟鞋，要全身放松。

5. 睡覺(jué)時(shí)，采取蜷曲側(cè)臥式睡姿，仰臥時(shí)拿一個(gè)枕頭墊在膝關(guān)節(jié)下面。

6. 避免久站，如必須久站工作時(shí)，可使用腳凳，讓腳休息，相對(duì)腰部也減輕了負(fù)擔(dān)。

7. 站立時(shí)抬起上半身，盡量使骨盆稍微向后傾，肩膀向后落下。對(duì)于每天須站著超過(guò)4 小時(shí)的職場(chǎng)孕媽媽來(lái)說(shuō)，最好使用托腹帶。

8. 多出去走走曬曬太陽(yáng)，以保證鈣的攝入，如有必要，可以在醫(yī)生的指導(dǎo)下服用一些鈣劑。

9. 睡覺(jué)前洗澡時(shí)，可以用稍熱一點(diǎn)的水沖洗腰背部，以減緩腰部不適。

10. 由站立改為行走時(shí)，應(yīng)先邁腳，然后才移動(dòng)身體。

本文由媽媽育兒網(wǎng)（http://www.15thirdstreetblackrock.com/）小編編輯整理

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