The last month of pregnancy is very important for every mother. With the right care and preparation at this time, labor pain during normal delivery can be reduced. By adopting some special measures, you can make this experience pleasant and easy. This will not only help in maintaining your physical health, but will also make you mentally strong. Come, let’s know what should be done in the last month of pregnancy so that there is a normal delivery and labor pain is reduced.
Exercise daily
Exercising daily is very beneficial during pregnancy. Doing light stretching, walking and pregnancy yoga keeps the body flexible and increases muscle strength. You can do this comfortably in the last month. This reduces pain during delivery and makes delivery easier. Walking for at least 30 minutes every day and doing light exercise can be very beneficial.
- pelvic tilts (Pelvic Tilts): Pelvic tilts help strengthen the muscles of your pelvic region, which reduces pain during delivery. How to do: Lie on your back and bend your knees. Slowly lift your back off the floor and then lower it. Repeat this process 10-15 times.
- Cat-Cow Stretch (Cat-Cow Stretch) This exercise helps in strengthening the back and abdominal muscles and reduces pain during delivery.
- How to do it: Stand on your hands and knees. First bend your back upwards (cat pose) and then bend downwards (cow pose). Repeat this process 10-15 times.
- Squats along the wall (Wall Squats): This exercise strengthens the pelvic and thigh muscles. How to do: Place your back against the wall and sit down slowly, as if you are sitting on a chair. Wait for a few seconds and then stand back up. Repeat this 10-15 times.
Massage and warm bath
Massage and warm bath relax the muscles and reduce pain. Massage lightly with coconut oil or olive oil. Taking a bath with warm water also provides relief to the body. This will relax your muscles and reduce pain during delivery.
Eating less
Having a high baby weight can make it difficult for a normal delivery, but this does not mean that the mother should reduce her food intake. Instead, it is important to get proper nutrition and control weight. Avoid sweets, fried foods and junk food. These things can increase weight and also increase the weight of the baby.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.
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