7 Ways To Reduce Back Pain For Pregnant Women

During pregnancy, mothers often face back pain, leading to adverse health and psychological effects. By the simple tips below, will help pregnant mother blow back pain effectively.
The change of back when pregnant
During pregnancy, the female body produces a variety of hormones, under the action of hormones, the ligament of the pelvis loosens and then softens, making the joints of the sacrum, the conjugate of the pubic bone loose, the texture in the back also loose. This phenomenon of pelvic ligament changes in pregnant women can help the fetus more smoothly.
But, if the pelvic ligament is too loose, it can cause pain in the joints, and the separation of the pubic bone can make it difficult for the woman to walk

.
In addition, in the late pregnancy, the uterus grows larger, the weight increases (at this time the entire weight of the uterus is about 6000g), the body's focus of the body moves forward.
To keep the body balanced, the head and shoulders of the woman move backwards, increase the arch of the back, organize the back into a state of irritation that makes the back painful.
If a woman does not pay attention to the balance between eating, working and resting, over-tired or lacking in calcium, these symptoms will increase markedly
If the woman previously had diseases of the spine, pelvis, femur, back, etc.



, these symptoms would be even more obvious.
Therefore, women with back pain during pregnancy are normal physiological phenomena, should not be too worried about this. After your baby is born, the problem of back pain will naturally ease.
During pregnancy, women should pay attention to regular exercise, make the above symptoms lessen.
Causes of back pain during pregnancy
There are many possible reasons why it happens. Here are some possible causes:
Weight gain
When pregnant is healthy, women usually gain from 11 to 15kg. The spine must bear that weight now and may cause lower back pain The growing weight of the baby and the uterus also puts pressure on the blood vessels and nerves in the pelvis and back.




Posture changes
Pregnancy changes the focus of the body. Therefore, you can gradually adjust your posture and the way you move. This can lead to back pain or stress.
Hormone changes
During pregnancy, your body makes a hormone called relaxin that allows the ligaments in the pelvis to relax and joints to become looser in preparation for labor. So the muscles, ligaments are not strong enough to ensure the expansion leads to muscle tension, ligament stretching and pain. Similarly, dilated pelvic joints reduce the alignment of joints that lack loosening, leading to pain.
Stress
Emotional stress can cause back strain, which may feel like back pain or lumbar spasms. Pregnant women experience an increase in back pain during periods of pregnancy stress.




Stress during pregnancy can lead to back pain
7 best back protection for pregnant women
Attitude
When standing, imagine that you are measuring the height, that is, an upright position when leaning against the wall, so that your back and head are aligned, touching the wall. Stretching your hip and abs will also help your back feel more comfortable. However, do not stand too long in this position.
When sitting, pregnant women should sit right. Pregnant women make sure the back is always supported. Always place a small pillow on the back of the waist, or sit on a D-shaped concave pillow.
Sitting on recliner chairs also helps protect the back better than sitting on soft chairs or sofas because the back is always kept straight. If you have low back pain, do hip exercises 5 to 10 times (after 10-15 minutes sitting).



If you sit for a long time, get up and walk around a bit.
When lying down, women should lie in bed with firm and firm mattresses; Do not use beds and soft mattresses. Pregnant women with soft mattresses are not convenient for the extension of the spine, making back pain worse.
Avoid lifting heavy objects
When the ligament becomes looser, pregnant women are also more likely to have an accident. If you lift or carry anything, bring it close to your body, overlapping your knees instead of bending down and not twisting.
Exercise regularly
Appropriate exercise during pregnancy can strengthen the pelvic and back muscles, ensuring good elasticity; It also promotes the blood supply in the back and lower back parts, helping to reduce back pain.
Types of sports that pregnant women can practice: swimming, walking, pilates or yoga
Try the following exercise: stand against the wall. Keep your feet a few centimeters from the wall and raise your knees slightly.



Put one hand in the waist area and tilt your hips towards it, then change hands and repeat the action. Continue repeating these two movements gently.
Once mature, women can practice anywhere, not necessarily leaning on the wall. This exercise will be most effective when pregnant women perform regularly and before the pain appears. If you have low back pain, leaning sideways is better than squatting.
Crawl Exercise: Kneel and put your hands on the floor so that your back is straight. This exercise will help reduce the pressure the fetus makes on it.

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