Overcoming Back Pain Before And After Birth

Before and after pregnancy, pregnant women often have back pain, so the knowledge about limiting back pain for pregnant women below will help eliminate persistent back pain and fatigue.
Back pain of women during pregnancy
Causes of back pain during pregnancy
Spinal curvature and pressure due to posture changes: The increasing uterus during pregnancy causes the lumbar spine of the mother to bend more forward, the chest and amputated areas. back makes the body's center of gravity change.
When moving, to keep balance, pregnant women often have to lean back and use their hands to support the back, causing back pressure. This posture causes the spine to bend, leading to damage and back pain

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Weak abdominal muscles: Normally, our abdominal muscles are responsible for supporting the spine. For pregnant women, the development of the fetus makes the abdominal muscles become tense and weakened, causing the back muscles to be pinched, causing pain for the pregnant women, especially when exercising and moving.
The appearance of hormones during pregnancy: During pregnancy, the mother's body releases a natural hormone that helps the ligaments in the pelvic joints dilate, preparing for childbirth This phenomenon inadvertently causes tired backache during pregnancy if the joints are too loose.




Manifestations of back pain during pregnancy
Pain occurs during the second and third trimesters
Joint pain between the sacrum and pelvis
Pain sensation in the waist
The pain is worse at night
How to overcome back pain during pregnancy
Avoid leaning forward; If you need to pick something up, kneel down to sit down. When you need to lift things up, bend your knees to lower yourself, keeping your back and neck upright. Avoid heavy lifting during pregnancy;
Try to do housework only (ironing / ironing, cutting vegetables ...) in a sitting position;
Keep your back warm
Always wear low sole shoes;
Never lean forward and sit on the edge of a chair; always put cushion behind and sit close to the back of chair;
Make sure the mattress is comfortable and most importantly hard enough. Lying down is also a thing that pregnant women need to pay special attention to so that both mother and baby are not pinched and have trouble breathing while lying down The best position for pregnant women is to lie on their side and use a lap pillow to avoid discomfort.



When waking up, the mother made the body lift up gently, avoiding abrupt sitting up.
Doing gentle back exercises can help relieve pain effectively (refer to the sample exercise in the next section);
Support your stomach with a pillow while lying so that gravity doesn't fall on your lower back and pay special attention to keeping your back warm.
When you sit up from a lying position, turn to the side and start sitting up from the slanted position;
If you have any pain, ask your obstetrician to recommend a physical therapist.
Support your abdomen with a pillow while lying so that gravity doesn't fall on your lower back
Some suggestions on exercises to reduce back pain during pregnancy
Here are some simple exercises to help keep your back strong and minimize pain. These exercises are safe for pregnant women, but you should still consult your doctor if you have a history of back pain:
Rotate the hips
Stand on the floor, back straight, knees slightly bent, legs apart.
Turn your hips gently forward and tighten your butt muscles. Relax. Repeat 12 times daily.




Until you get used to the rotation, keep one hand on your stomach and the other under your bottom for support.
Cat posture
Back pain in late pregnancy may be due to the baby in your tummy being in the back (that is, your baby's back is facing your back). The cat will help you relieve pain and can help your baby return to the previous throne - the ideal home for giving birth.
Kneeling on your knees, hands on shoulder width, back, contraction of abdominal muscles and head in chest.
Slowly and in control, relax your back (but don't let your belly sag) and lift your head to look at the ceiling.
Slowly return to the original position and repeat 10 times.
Backache of postpartum women
Some mothers start back pain only after giving birth, or pregnancy back pain gets worse after birth. Hormone-induced pregnancy hormone remains in the mother's body until about 2 months after birth, so you may still have to endure it after you've passed the pregnancy.



So what can you do?
8 causes of back pain after giving birth
Weight gain
When pregnant is healthy, Vietnamese women usually increase at least 10 kg, some people increase to 20 kg. Therefore, the spine of the mother, in addition to being under her own weight, must support the weight of the uterus - the baby during pregnancy.
The lumbar region is where the main gravity load is, when the abdominal wall muscle is stretched so the spine loses support from the abdominal mass resulting in more muscle tension in the lower back. The workload of the mother is increased gradually by lifting the baby repeatedly in a bended and twisted position while moving.
In addition, the growing weight of the baby and the uterus puts pressure on the blood vessels and nerves in the pelvis, back and tickle..

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