It is not at all surprising that your back hurts during pregnancy and this is due to the growth of the uterus and the change of the center of gravity of the body, on the one hand, and on the other hand due to a hormone that relaxes the ligaments in the pelvis.
Back pain is one of the most common symptoms of pregnancy and can occur early in pregnancy and persist or even worsen as the pregnancy progresses.
Many pregnant women face such situations, which they find increasingly difficult to manage, so they wonder if the pain will be only during pregnancy or will continue for the rest of their lives. Fortunately, they disappear after birth, but there are also cases in which the pain has persisted.
- Maintain a good body posture
- Exercises in the pool
- Sleep on your side
- Exercise suitable for a pregnant woman
- Pick up heavy objects correctly
- Help your body support its weight
Maintain a good body posture
As your baby develops, your center of gravity moves forward. To compensate for the tendency to fall in front, you will lie on your back, which will strain the muscles in the lower back and will contribute to pain in the lower back. Therefore, a good body posture when standing will help you reduce pain: sit up straight, chest forward and shoulders back relaxed.
Do not strain your knees. If you need to stand for long periods of time, alternately rest one foot on a chair and take frequent breaks every hour you sit down. Also, when sitting in a chair, choose one with a backrest and place a small pillow at the back. Also consider resting your feet on a small chair.
Exercises in the pool
One of the most useful activities that a pregnant woman could do during this period is to swim:
- Water supports a woman’s weight and exercises can help her get rid of pain or pressure;
- This activity can be completed with chiropractic massage sessions, but only after the opinion of the attending physician has been requested;
- Some maternity hospitals have special pools, where pregnant women can do these exercises.
Sleep on your side
Sleep on your side and not on your back, bending one or both knees. You will feel more comfortable if you put pillows between the bent knees, under the belly and at the back or you can use a pillow for pregnant women.
Exercise suitable for a pregnant woman
Sport should not be forgotten during this period because it means clean health and can keep away the disease:
- Exercise strengthens muscles very well and increases flexibility;
- Not every sport is good for the pregnant woman. It would be preferable for her to take as long walks as possible, to go swimming, to ride a medical bike, to take prenatal classes or to do Yoga;
- Exercise manages to release the stress felt in the spine.
Pick up heavy objects correctly
It is preferable to avoid lifting heavy objects, but if you have to, do it slowly. First make sure you are in a stable position with your legs apart. Do not bend, but bend your knees. Squat down and lift the object with your arms, stretching your legs.
Do not try to lift anything by bending your waist and do not lift with your back. It is important to know how much you can lift. Ask for help if you need it.
Help your body support its weight
Wear suitable shoes, with a small heel, about 5 cm, which will ensure a good support arch. Both high-heeled and flat shoes are not recommended. Although there are few studies on the usefulness of support belts in pregnant women, some women consider them useful because by supporting the abdomen, the tension in the back is improved.
Also, getting out of bed can become difficult due to increased abdomen and changes in center of gravity. It can help if you turn to one side so that you face the edge of the bed. Lower your legs to the edge of the bed and use your arms to push yourself into the mattress in a sitting position. Place your feet on the floor facing forward and stand up.