Mothers who are pregnant are prohibited from lifting heavy burden, certainly not familiar anymore. But, what is the underlying reason? Here’s an explanation of the risk of lifting weights during pregnancy and the right way to lift the burden during pregnancy.
Although each person has different strengths, but generally pregnant Mother is not recommended to lift the burden of more than 10 kilograms. Although Mother has been accustomed to lifting a heavy burden before pregnancy, it is advisable to remain cautious.
Mother, It Risk Lifting Weight Load While Pregnant
Risks of Lifting Weights Loads
A mother must have sensed that any activity, including lifting heavy weights during pregnancy, feels different. An enlarged uterus, can cause the mother often feel like the abdominal muscles are attracted and easily cause cramps.
When pregnant, body posture also changed, so it can make Mother feel uncomfortable. The effect of gravity on increasing the size of the stomach, also can put pressure on the lower back. This makes the Mother more difficult to lift the load and also more easily injured. This also makes the Mother more difficult to regulate the balance so more risk of falling. In addition, joints also affected become more unstable during pregnancy, including hip joints that are prepared as a baby’s birth canal.
In some pregnant women, lifting heavy loads may increase the risk of preterm labor and low birth weight babies (LBW). After passing through the first trimester of pregnancy, Mother is advised to no longer lift heavy loads, especially in those who have risk factors for preterm delivery. This may require further consultation with the doctor.
Carrying a heavy burden during pregnancy can also weaken the pelvic floor. Hormonal changes during pregnancy also make the body tissues in the pelvic floor and joints more vulnerable. There are also studies that find that frequent lifting weights over 10 pounds early in pregnancy is at greater risk for preeclampsia.
Safe Tips Lifting Weight Load While Pregnant
Lifting the goods, whether light or heavy, actually there are techniques you know, Mother. One technique when lifting weights can create muscle injuries, even potential complications such as hernia.
Here’s how to lift the load so that Mother is not injured. This movement can be applied either when Mother is pregnant or not.
- Lower the body by bending the knee to take a load, but keep your back and waist straight.
- Use your legs to hold the weights, and not your back muscles.
- Bring the load to the body.
- Tighten the pelvic floor and gently pulls the stomach inside while lifting the load.
- Breathing normally, do not hold your breath or strain.
- Avoid jerky movements or sudden movement changes when lifting weights.
But Mother should re-put the burden if it is too heavy. It would be better if the Mother asked the help of relatives or colleagues to lift a heavy burden during pregnancy. Entering the third trimester of pregnancy, Mother should not lift the load from the floor. If you have to raise your Little One, ask her to get into the chair first before Mother picks her up.
Notice Things to Avoid
To reduce the risk of injury, Mother should avoid some of the things below.
- Do not carry a load on your head.
- Avoid carrying a load while sitting or kneeling.
- Should the goods not be brought with one hand.
- Avoid lifting the burden in a small room that makes Mother unable to move freely.
- Let others help Mother when she has to use a stroller.
- Should not hold a child who can not be calm or is struggling.
- Avoid wearing slippery footwear.
- Should avoid carrying a shopping bag in one hand. Balance by bringing each one bag in each hand to lighten the back muscles.
Although there are no limit load or weight lifting techniques, but pregnant women should be careful while doing so. Mother can consult a doctor to determine the health of the womb and whether or not to carry heavy loads during pregnancy.