Common Problems during Pregnancy 71
Leg cramps
Pregnant women often get foot or leg cramps—especially
at night, or when they stretch or point their toes down. Leg
cramps may be caused by not enough calcium in the diet.
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What to do:
• Eat plenty of foods that contain calcium, such as milk,
cheese, sesame seeds, and green leafy vegetables.
foods with calcium
• If your foot or leg cramps:
Push
down on
your heel...
...and
point
your toe
upward...
...then
gently
stroke your
leg to help
it relax.
DO NOT
point your
toe down.
It can make
the cramps
worse.
Low-back pain
Low-back pain is caused by the weight of the growing baby.
What to do:
• Ask someone to rub or massage your back.
• Ask your family for help with some of the heavy work.
• Take care to stand and sit with your back straight.
• Sleep on your side with a pillow or rolled up cloth between
your knees.
• Do the ‘angry cat’ exercise for a few minutes, 2 times each
day, and whenever your back hurts.
398
lifting and carrying
heavy loads
Angry cat exercise
Start on hands and
knees with back flat.
Push the lower
back up.
Swelling of the feet and legs
Some swelling of the feet is normal during pregnancy—
especially for women who must stand all day.
What to do:
• Put your feet up as often as you can during the day.
• When resting, lie on your left side.
• If your feet are very swollen, or they are swollen already
when you wake up in the morning, or your hands and face
also swell, these are signs of danger during pregnancy. See
page 74.
Return to flat back.
Repeat.
74
swelling of the hands
and face
Where Women Have No Doctor 2012