What to do if you have back pain during pregnancy

Low back pain is a symptom that many women often experience during pregnancy, which often makes pregnant women feel particularly uncomfortable throughout the pregnancy. In particular, as the fetus grows day by day, the pressure on the waist will increase, which will also affect women’s mood. So if we can master some methods to relieve low back pain in our lives, we can effectively avoid such things. Let’s learn about what to do if you have low back pain during pregnancy?

What to do if you have low back pain during pregnancy

Causes of low back pain during pregnancy

In the early stages of pregnancy, low back pain is mostly caused by the vigorous secretion of estrogen and progesterone, which causes blood accumulation in the pelvic cavity, congestion and congestion. The low back pain at this time is generally mild, so pregnant mothers do not need to be too nervous. In the middle and late stages of pregnancy, the mother's weight continues to increase, her uterus gradually grows, and her waist protrudes forward more and more. In order to maintain body balance, the mother has to lean her shoulders and head back. This posture can cause excessive lordosis of the spine and continuous tension in the spinal extensor muscles, causing excessive fatigue of the lower back, resulting in back pain in the mother during this period. Generally, back pain can be relieved after rest. In addition, in order to allow the baby to pass through the birth canal smoothly during delivery, the pregnant mother's body will secrete a hormone, which can relax the ligaments connected to the pelvis, relax the muscles, and increase the curvature of the spine. Therefore, pregnant mothers are prone to back pain in the middle and late stages of pregnancy.

Tips to relieve back pain at home

Sleeping position: If the pregnant mother sleeps in a supine position during pregnancy, the enlarged uterus will press on the aorta at the back, affecting the blood supply to the uterus and causing varying degrees of displacement or compression on various organs, aggravating the symptoms of low back pain. Therefore, it is recommended that mothers lie down, bend their legs first, support their pelvis, and then gently twist their pelvis until their waist is adjusted to a position that they think is more comfortable, and then take a left-side lying position. This can not only reduce the pressure on the internal organs of the uterus, ensure the blood flow to the uterus and placenta, reduce varicose veins in the lower limbs, relieve pressure on the waist, and allow the waist to be relaxed to the greatest extent, but also correct the degree of right rotation of the uterus and improve the problem of malposition of the fetus in the middle and late pregnancy. At the same time, when lying on your left side, bend your legs one after the other. Finally, there are certain requirements for the choice of bed. It is not advisable to use a bed that is too soft. It is necessary to ensure that the human skeleton is naturally and fully supported when lying down.

Getting up: When getting up, do not sit up immediately from a lying position. Instead, turn sideways first and use the strength of your hands to help you get up.

Standing posture: Most pregnant mothers like to arch their backs and push their abdomen forward when standing to maintain their body balance, but this posture will increase the burden on the waist. Therefore, when standing, pregnant mothers should lift their heads straight, keep their backs straight, stretch their back muscles, and separate their feet slightly and point them in the same direction to distribute gravity to the thighs and abdomen, reducing the burden on the waist and back.

Sitting posture: When sitting down, do not use too much force. First, sit on the edge of the chair, then gently twist your waist, gradually adjust the center of gravity of your body from the spine to the buttocks, then lean your entire back straight against the back of the chair, and place your entire buttocks in the center of the seat, not just half of your buttocks on the edge. After sitting down, keep your shoulders straight, your hips and knees at right angles, and your thighs horizontal. In addition, the heights of the table and chairs should match. Try to find chairs with backrests, and do not choose stools or overly soft sofas.

Housework: You can help with some light housework, but lifting heavy objects, standing on high places to get things, carrying heavy bags, etc., these houseworks will cause pregnant mothers to inadvertently hurt their waists, so it is better to let your husband share these heavy tasks.

Do some health care to relieve back pain

Massage and hot compress: This is a good opportunity for the expectant father to show his courtesy by massaging the pregnant mother every day to relieve back pain. When massaging, the expectant father puts his five fingers together and places them on both sides of the lumbar vertebrae, with his palms facing inward, and slowly rubs up and down until the area becomes warm. At the same time, you can also do local hot compress. Apply a hot towel to your waist for about half an hour every day to effectively relieve the pain.

Use a belly support belt: After entering the middle and late stages of pregnancy, pregnant mothers can consider using a belly support belt to slightly tilt the lower abdomen to support the enlarged abdomen and help relieve pressure on the waist.

Take good warming measures: A cold waist can easily damage the kidney qi and cause back pain. Therefore, pregnant mothers should take good measures to keep their waist warm. Even in summer, they should avoid exposing their waist. If you turn on the air conditioner when sleeping, remember to cover your belly with a thin quilt.

Supplement nutrients: During pregnancy, as the fetus's demand for various nutrients continues to increase, if various nutrients are not supplemented in time, it will not only fail to meet the baby's growth needs, but will also cause the pregnant mother to lack various nutrients and minerals. When a pregnant mother lacks calcium, vitamins and iron in her body, it is easy to cause back pain. Therefore, pregnant mothers should appropriately supplement various nutrients under the guidance of a doctor during pregnancy.

The above is an introduction to what to do if you have back pain during pregnancy. After understanding it, we know that back pain is always a common thing during pregnancy, so female friends must pay special attention to their diet and daily life. First of all, you must pay attention to your sleeping posture and try to lie on your left side. In addition, you must pay attention to the balance of diet and nutrition. Do not blindly supplement some nutritional medicines, and be sure to take them under the guidance of a doctor.