What to expect when you're expecting (93 page)

Getting up too quickly, which results in a sudden blood pressure drop, can trigger an especially light-headed moment. The cure for that kind of dizziness is simple: Just get up very gradually. Jumping up in a hurry to answer the phone is likely to land you right back on the sofa.

You might also feel dizzy when your blood sugar is low—something expectant moms are particularly prone to. To avoid those blood sugar dips, get some protein and complex carbs at every meal (the combo helps maintain even blood sugar levels) and eat more frequently (choosing the mini-meal approach or snacking in between meals). Carry a bag of trail mix, a piece of fruit, a granola bar, or some soy chips in your bag for quick blood sugar lifts.

When Too Much Is Too Much

Feel breathless or exhausted when you’re jogging? What about when you’re doing heavy cleaning—does the vacuum suddenly feel as if it weighs a ton? Stop before you drop. Exerting yourself to the point of exhaustion is never a good idea. During pregnancy it’s a particularly bad one, because overwork takes its toll not only on you but on your baby as well. Instead of marathon activity sessions, pace yourself. Work or exercise a bit, rest a bit. Ultimately, the work, or the workout, gets done, and you won’t feel drained afterward. If occasionally something doesn’t get done, consider it good training for the days when the demands of parenthood will often keep you from finishing what you started.

Dizziness can be a sign of dehydration, so be sure you’re getting your full quota of fluids—at least 8 cups a day, more if you’ve been sweating.

A dizzy spell can also be triggered by indoor stuffiness—in an overheated or crowded store (which might explain why you felt faint while you were shopping), office, or bus—especially if you’re overdressed. In that case, getting some fresh air by stepping outside or opening a window may bring relief. Taking off your coat and loosening your clothes—especially around the neck and waist—should help, too.

If you feel dizzy or faint, lie down on your left side—with your legs elevated, if you can—or sit with your head lowered between your knees. Take deep breaths, and loosen any tight clothing (like that button on your jeans you struggled to close in the first place). As soon as you feel a little better, get something to eat and drink.

Tell your practitioner about the dizzy spells at your next visit. Actual fainting is rare, but if you do faint, there is no need for concern—it won’t affect your baby. But do call right away (once you come to, of course).

“I’m having a lot of back pain. I’m afraid I won’t be able to stand up at all by the ninth month.”

The aches and discomforts of pregnancy aren’t designed to make you miserable, though that’s often the upshot. They’re the side effects of the preparations your body is making for that momentous moment when your baby is born. Backache is no exception. During pregnancy, the usually stable joints of the pelvis begin to loosen up to allow easier (hopefully) passage for the baby at delivery. This, along with your oversize abdomen, throws your body off balance. To compensate, you tend to bring your shoulders back and arch your neck. Standing with your belly thrust forward—to be sure that no one who passes fails to notice you’re pregnant—compounds the problem. The result: a deeply curved lower back, strained back muscles, and pain.

Even pain with a purpose hurts. But without defeating the purpose, you can conquer (or at least subdue) the pain. The following should help:

Sit smart. Sitting puts more stress on your spine than almost any other activity, so it pays to do it right. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. A chair back that reclines slightly can also help take the pressure off. Use a footrest to elevate your feet slightly (see illustration on
page 239
), and don’t cross your legs, which can cause your pelvis to tilt forward, exacerbating those strained back muscles.

Sitting for long periods can be as bad for your back as sitting the wrong way. Try not to sit for more than an hour without taking a walking and stretching break; setting a half-hour limit would be even better.

Try not to stand too long, either. If you work on your feet, keep one foot on a low stool to take some pressure off your lower back. When you’re standing on a hard-surfaced floor—in the kitchen while cooking or washing dishes, for example—put a small skid-proof rug underfoot to ease the pressure.

Avoid lifting heavy loads, but if you must, do it slowly. Stabilize yourself by assuming a wide stance; bend at the
knees, not at the waist; and lift with your arms and legs, not your back (see illustration below.) If you have to carry a heavy load of groceries, divide them between two shopping bags and carry one in each arm rather than carrying it all in front of you.

Try to keep weight gain within the recommended parameters (see
page 166
). Excess pounds will only add to the load your back is struggling under.

Wear the right shoes. Extremely high heels are a pain for your back—as are very flat ones. Experts recommend a chunky 2-inch heel to keep your body in proper alignment. You might also consider orthotics, orthopedic shoe inserts designed for muscle support.