In pregnancy, due to hormonal changes, increased circulation and the growing size of the belly, standing for many hours at a time causes some discomfort in women related to the changes inherent in pregnancy.
Some women spend a lot of time on their feet due to the demands of their job, as hairdressers, shop assistants, or waitresses, for example. This clearly increases the risk of back pain or circulation problems (edema, varicose veins, hemorrhoids …), which can make it very difficult to carry the pregnancy, especially towards the end of it.
It is possible that throughout the pregnancy you can combine it with work and reach the end of the nine months without stopping working. But some jobs are better suited to pregnant women than others and each woman is different even in the same job (depending on her physical conditions …).
Therefore, if the pregnant woman performs a job that is tiring for her (in this case, due to being on her feet for a long time), she could request a transfer to another more suitable position if possible.
Do not miss these tips for pregnant women who spend a lot of time standing at their workplace, to avoid physical problems.
Tips for pregnant women who spend a lot of time on their feet
Depending on the job, you can carry out some of these tips during the workday, but if not, do not stop doing the exercises at home.
- Avoid spending too much time standing , looking for alternatives to sit from time to time or solutions such as using a high stool or a chair to do the same job.
- Walk a little every half hour so as not to lengthen a static position that loads the muscles.
- Take a footrest or small elevator (cushion, box …) to support each foot alternately, changing the position of the feet to relax the lumbar area.
- If legs and back are loaded, we can do leg stretches supported by wall, bar or table (we already know that the axis of the body changes and balance is more unstable during pregnancy), or while keeping balance, stretch the calf by bending each leg backwards , trying that the heel touches the gluteus. Hold the stretch for a few seconds and switch legs.
- Another movement that we can often do at our workstation, in breaks, at home … to rest our legs is to rotate our ankles in circles.
- Back pain is very common in pregnancy, as the pelvic joints relax, the abdomen has a large size that changes the balance (the mother usually arches her neck and throws her shoulders back), the part lower back bends and tension arises, pain … These pains are more frequent if you work standing up . Remember that there are specific exercises for the back during pregnancy, you can do spinal stretches …
- Try to maintain a good posture that avoids muscular tension, sitting with your back straight , lying down and getting up slowly, lying on your side …
- Exercise regularly from the beginning of your pregnancy, as it has multiple benefits. The fact of strengthening the abdominal and lumbar muscles can prevent future pain, and the circulation that improves prevents varicose veins …
- Perform pelvic tilt exercises to align your body. Stand with your lower back against the wall, trying to stretch your back muscles. Rock your pelvis back and forth keeping your back straight.
- You can also perform neck and head exercises that relax the tension in the area and relaxation exercises in general, which contribute to physical and psychological well-being.
In short, if you spend a lot of time on your feet during pregnancy, keep these tips in mind so that this does not affect your health or that of the baby. And if even so this situation causes you discomfort, the pains are strong (varicose veins, back …) and do not remit, consult the doctor without fail.
Photos | Amina Filkins and Amina Filkins in Pexels
In Babies and more | Take care of your posture during pregnancy: nine tips to maintain correct postural hygiene and avoid back pain
