Lower Back Pain 腰背疼痛

I make 28 weeks this week.  Here we go, the beginning of the last trimester! 

這個星期我進入懷孕第28週。終於到了懷孕最後的一個階段了!

How do I feel?  To be honest, I feel like how I felt when I was 40 weeks with Eli.  I feel big, I feel hot, and my body is so tired.

你問我感覺如何?老實說，我現在的感覺很像我懷老二凱弟40週的時候。覺得自己很龐大，覺得好熱，覺得身體非常疲累。

The gauge on my stomach is also broken.  You know the gauge that tells you when you are full?  Mine is broken, and I can't fix it!  When I eat when I'm hungry I try to eat a reasonable amount of food, but I can never tell when I am full.  I go from "feeling satisfied" to "I'm so full someone has to roll me out of here" so quickly, and without me knowing until all the food on the table is gone.

 

我肚子裡用來決定飽和餓的標準好像也壞了。你知道這種機制會告訴你甚麼時候是吃飽了。我的呢?失控了。完全無力將它修復!

當我肚子餓去吃東西時，我會試著去吃一個適當的量，但是由於我沒有辦法判斷自己是否已經吃飽，所以我從”吃的很滿足”到”飽到想吐”中間所需的時間非常短。最可怕的是我會在不知不覺中吃下整桌的食物。

I have gained 22 pounds!  Hurray!  That means I will have the next 12 weeks to put on the last 12-13 pounds, which is about what I did with the other two pregnancies.  

 

我胖了22磅(10公斤)!好極了!這表示我還有12 週去增加12-13磅(大約6公斤)，這跟我前兩次懷孕差不多。

I forget after each pregnancy how difficult it is to have the extra weight on my body.  I don't move very well.  Even if it's just adjusting from sleeping on my left side to my right, it takes me a while, and I always laugh at myself because I bet I look like a huge panda bear trying to roll over.  Well, at least panda bears are cute, right?

 

每次生完小孩，我就很快會把身上多這些重量帶來的不便忘記。

事實上，多這些重量讓我無法行動自如。就連睡覺時從左側睡翻到右側睡都要搞半天。我常常調侃自己，因為自己真的很像一隻大貓熊在翻身。

哈哈!不過至少大貓熊還蠻可愛的。

A few weeks ago I  bought a back support because I've had hip pain and lower back pain.  This is what it looks like:

 

由於我的臀部和背常常會痛，幾個星期前，我去買了一個"護腰”，

長這個樣子….

It has been a major help with carrying some of the weight from my growing belly.  Once I put it on I can feel a difference.  Go get one if you are experiencing the same aches and pains! 

 

它還真幫了不少忙，分擔了我日漸增大的肚皮帶來的重量。穿上它，我立刻感覺不一樣。

如果你跟我一樣會背痛，可以去買一個來試試。

My lower back has been definitely more sore this time around.  I think it's because I carry Eli around a lot. 

 

這一陣子我的腰特別會痛。我想可能是因為我常抱凱弟的關係吧!

If you have some lower back pains too, here are three easy stretches/exercises that I do to help alleviate some of the pain.  Please only do these or any new exercises if your pregnancy is normal.  If you are a high-risk pregnancy, please do not do these without talking to your doctor first.  They are not difficult, but since I don't know what situation you are in, I really don't want you to get hurt! 

如果你也會腰痛，我有幾個常用的伸展動作，可以減輕一些疼痛。這些伸展動作一定要在確認自己的懷孕是正常的狀況之下才可以做。如果你被告知是任何一種懷孕的高危險群，做之前請先與你的醫生商量。這些都是簡單的動作，但是每個人情況不同，我不希望見到有人因此受傷。

減輕腰部疼痛最好的方法就是去伸展腰部。

首先就準備位置，保持你的背是直的，吸氣。向前伸出你的右手，左腿往後抬起，與手平行。手腳伸出去的同時吐氣。請注意背部不要拱起。手腳伸出去的同時，你可以抬頭看你伸出去的手，但如果脖子覺得緊，可以保持頭部垂下。可能的話(量力而為)保持手腳伸出的姿勢五秒鐘。在這個五秒鐘裡還是要深呼吸。在做這些伸展時千萬不可憋住呼吸。收回你的右手和左腿，同樣的動作換成左手和右腿。輪流做10次。(請看以下影片)

Remember, as with all workouts or exercises during pregnancy, if you start to feel dizzy or nauseous, you need to stop.  Also remember to drink lots of water.  If you experience any bleeding or headaches, you need to stop.

 要留意，在懷孕期中做任何的伸展或運動，只要感到頭暈或想吐就請停下來。同時記得要多喝水。若是見到出血或感到頭痛，也請停下來。
接下來的這個動作就真的是一個伸展運動了。首先，我們要擺出一個做瑜珈的姿勢叫做”小孩子的姿勢”。這是一個很棒的伸展活動可以鬆開我們的背。確定你兩腿打開的程度能夠放下你的頭。從準備好的”小孩子的姿勢”你將蜷縮起你的脊椎。當你蜷縮時，你會感到你的腰部會有伸展的感覺。做這個動作可以不計次數，應該說，只要你的感覺是最舒服的。(請看以下的影片)

 

下面的動作也是一個很好的伸展動作。懷孕第二及第三期的人不要平躺太久。(因為這個姿勢可能阻斷供氧給孩子)如果要做，請只做幾秒鐘。

平躺在地，伸手出去抓自己的腳(好像小baby抓自己腳那樣)。只要這樣，你立刻就會感到背有伸展的感覺。然後像小baby那樣前後搖擺。要是你無法抓到自己的腳(很多人都不行，因為肚子太大)可以用一條毛巾或一條繩子來幫忙，用他們包住你的腳。拉到你有伸展的感覺。

(請看以下的影片)

These are very basic and easy moves.  Again, please only do these if you are not suffering from any complications.  I am not a doctor and the advice given here is not meant to heal.  They are only a few suggestions from some stretches that you can do if you are in good health. 

這些都是簡易的動作。再一次提醒，如果你有任何懷孕中的不適請不要做。我不是醫生，我在這裡給的建議都不是要做任何的治療。這些只是幾個給健康孕婦伸展身體的小建議。

One thing I always ask Jordan to do for me when I have back pain is to use a tennis ball and roll it around on my back.  It really helps take away some of the tension!

 

另外，當我有背痛時，我常要我先生喬登用網球在我背上滾來滾去。這也能幫助我的背變得輕鬆。

Back pain is very common during pregnancy because your body needs to carry all the weight that is growing heavier each day in your belly.  Doing these little stretches will hopefully help with the pain.

懷孕中可能會有許多不適，腰背痛是其中之一。希望這些小小的動作能讓大家減少些背痛。