Fatigue, Back Pain After Birth

During pregnancy, the mother's body changes to the pregnancy and the growth of the fetus. After the birth, the mother has uncomfortable problems such as stretching joints in the lumbar area causing back fatigue ...
The knee area is subjected to the full force of the whole body, and heavy movement can cause knee fatigue

. It is the postpartum problems that make symptoms even harder for the mother.
Methods to help prevent back and knee fatigue include: diet and exercise.
Nutrition
Daily foods, besides providing essential nutrients, can also help treat back and knee fatigue
- Beef guise leaves: beef 100g, guise leaves 70g.



Beef washed, sliced, marinated for 5 - 10 minutes, then stir-fried briefly, then put in guise leaves, stir-fry.
This dish is eaten with white rice, fragrant, supple and medium-sized (about 3 times a week), both for the purpose of tonic and treat body aches ...
Beef has a sweet taste, good for blood. Betel leaf has a spicy, aromatic, warmth, low-utility, treat joint pain, spine.

- Pork tail cooked with black beans, important beans and customs: folk experience, 3 times a week using this dish (used every other day) instead of soup, is used to treat pain, back pain very well

One pig's tail is washed, cut into slices cooked with black beans (100g) and two Chinese herbs sold at traditional medicine pharmacies are customary (50g) and solemn (50g).



Cook 2.5 cups of water, concentrate the remaining half a bowl, get drinking water.
- Black catfish cooked with black beans: catfish with 2 small pieces is about 400g, green black beans with hearts 120g. Fish washed, removed intestines, chopped. Put in a pot of 400ml water to simmer. When boiling, add the black beans and cook well.
Eat 3 times a day, for 10 days. Besides the dishes with good effects, it is necessary to supplement foods rich in calcium such as shrimp, crabs, eggs .



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Training mode
Use a number of movements to help treat back and knee fatigue. First, the back stretches, which help relax the spine area.
How to do it: prone, legs straight, hands near shoulders, palms face down on the floor, elbows bent. Straighten your arms to raise your front body up while your hips are still pressed against the floor. Bring your chin to the ceiling. Hold this position for 5 seconds.



Redo the movement 30 times.
- Second, the fulcrum movement helps to relax the thighs and knees. How to do it: stand with your back against the wall, legs spread about the width of your hips, feet in front of you.
Squeeze your stomach, slowly lowering yourself so that your knees are bent at a 45 degree angle. Hold for 5 - 10 seconds, then slowly lift to the original position. Perform the movement 30 times.

- Thirdly, the stretching back of the knee, the movement to help the arms, legs and legs to relax the whole body. How to do it: stand a few feet from the wall, shoulder-to-shoulder, shoulder-width apart, palm against wall.




Keep your back and legs straight, slowly bend your elbows and lower into the wall. After holding it low for a few seconds, push the person back to their original state. Perform the movement 30 times.
The last one is the pelvic stretch, which relaxes the entire body and strengthens the back.
How to: lie on your back, bend your knees, soles of the feet to the floor. Squeeze abdominal muscles, raise pelvic area, keep touching the floor. Hold for a few seconds and then relax. Try to practice 30 times, in 3 divided doses.




In addition, some back and knee treatments such as hot compresses, massages, pressure points or pressure bandages with pain relievers and muscle relaxants work well.
Some note
Diet should not season with salt, eat lots of dry, spicy and hot foods. Avoid sitting for a long time because excessive stretching in the pelvis causes pain and accumulation of fat in the lower abdomen. High heels should not be used in the postpartum period because of increased back and knee fatigue..

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