How to avoid back pain in pregnant women

Back pain during pregnancy is not surprising, but they still deserve attention. Consider some simple and effective solutions to relieve back pain during pregnancy. In this article we will see a good position for daily and additional treatment.

Lower back pain, sciatica and lower back burns

Back pain during pregnancy is a common symptom in pregnant women. Indeed, it is not surprising. You gain weight, your center of gravity changes, and your hormones relax the ligaments of your pelvic joints. This often includes pain in the lumbar region, sciatica, and burns. Usually these pains come from the sixth month of pregnancy. Do not panic, here are some simple and quick tips for daily adoption.

What is wrong with a pregnant back?

As your child grows, your center of gravity moves forward. This leads to the appearance of muscles in the lower back and contributes to back pain during pregnancy. To keep the pain from getting worse, stretch your lower back over the round back (as opposed to flexing your back). Keep in mind the following principles of correct posture:

  • Stand up straight.
  • Keep your chest high.
  • Keep your shoulders back and relax.
  • Do not block your knees.

When standing, use a comfortable wide position for better support. If you have to stand for a long time, put your foot on a low chair and take time to take frequent breaks.

Always be on the move

Despite the pain, it is advisable to always walk a bit to keep the brain informed that the pelvis is moving. Otherwise, your brain will continue to send a message about lower back pain. If you need to be bedridden, get up every hour to set the pelvis in motion, it will help to avoid exacerbation of symptoms. Good posture also means careful sitting. Choose a chair that supports your back, or place a small pillow behind your back.

Consider additional treatments such as alternative medicine.

Some studies show that acupuncture or perinatal and pediatric osteopathy can relieve back pain during pregnancy. Osteopathic treatment can also help some women. Ask a specialized osteopath with a pregnant woman next to you. There are dozens in Paris, Bordeaux, Lyon, Marseilles and Nice. If you experience severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your doctor. He may recommend medications such as acetaminophen (Tylenol, others) or other treatments. Remember that back pain during pregnancy can be a sign of premature birth or urinary tract infection. If you suffer from back pain during pregnancy, which are accompanied by vaginal bleeding, fever or burning during urination, immediately consult a gynecologist.

Attention flat shoes

Wear low-heeled, non-flat shoes with good arch support. You can also consider wearing a belt for pregnant women. Although research on the effectiveness of belts for pregnant women is limited, some women find additional support helpful.

Lift weight in pregnant

Raise a small object, sit down and lift your legs. Do not lean on your waist or lift your back. It is also important to know your limits. Ask for help if you need it.

Sleep on the side

Sleep on your side, not on your back. Hold one or both knees bent. Do not forget to use pillows for pregnant women or supporting between bent knees, under the stomach and behind the back.

Try warm, cold or massage.

Although evidence of their effectiveness is limited, massage or applying a heating pad or ice pack on your back can help.

Include physical activity in your daily routine.

Regular physical activity can keep your back strong and relieve back pain during pregnancy. With the consent of your doctor and gynecologist, try mild actions, such as walking or exercising in water. The physiotherapist can also show you stretch marks and exercises that can help you.

Some examples

You can also stretch your lower back. Sit on your knees and lay your head on your back. Pull on the stomach, slightly rounded back. Hold this position for a few seconds, then relax your stomach and back, keeping your back as even as possible. Work gradually up to 10 repetitions. Ask your midwife if there are other stretching exercises.