Contents:
- Medical Video: Tips to Managing Back Pain during Pregnancy
- Symptoms of lumbago during pregnancy
- How to reduce back pain during pregnancy
- 1. Stretching the piriformis muscle
- 2. Stretching the table
- 3. Pigeon pose
- 4. Stretch the hips
- 5. Rolling the gluteus muscle and hamstring
- Conclusion
Medical Video: Tips to Managing Back Pain during Pregnancy
Pain sciatica or back pain is very common in pregnant women. In fact, around 50 to 80 percent of women experience back pain during their pregnancy. This happens because during pregnancy, women will release more relaxin hormones which cause ligaments and structures that attach bones to the joints to stretch especially in the pelvis.
The weight of a baby conceived by a woman also increases the burden on the joint because it gives more pressure to the hip joint. Sometimes, baby's position can also add pressure to the nerves sciatica.
Symptoms of lumbago during pregnancy
Symptoms of sciatica or back pain during pregnancy can be:
- Constant pain or can also arise on one side of the buttocks or legs.
- Pain along the nerve sciatica, which is from the buttocks to the lower back of the thigh and spread to the legs.
- Sharp or hot pain.
- Numbness or stabbing, or even weakness in the affected foot.
- Difficulty walking, standing or sitting.
Contact your doctor immediately if you feel you experience these symptoms.
How to reduce back pain during pregnancy
Handling back pain during pregnancy can include massage, therapy chiropractic, and physiotherapy. You can stretch yourself at home to help stretch the muscles of the legs, buttocks, and hips, so that pressure on the nerves sciatica can be reduced. Some sufferers feel better after exercising without weights, such as swimming. This is because when swimming, the water around the body helps support the weight of the baby that is conceived.
In addition, you can also try some of the following stretching methods to reduce your pain and discomfort:
1. Stretching the piriformis muscle
- Sit on a chair with your feet flat on the floor.
- Depending on the affected side, if you feel pain on the left side, place your left ankle on your right knee.
- Then straighten your back and stretch your body forward until you feel your buttocks stretch.
- Keep this position for 30 seconds.
2. Stretching the table
- Stand facing the table with your legs open slightly wider than your hips.
- Pull your body forward with both hands on the table.
- Keep your arms straight and your back not curled.
- Pull your hips away from the table until you feel your lower back and the back of your legs stretch.
- Maintain this position for 30 seconds to 1 minute. This movement can be repeated twice a day.
3. Pigeon pose
- Position your palms and knees on the floor.
- Next, position your right knee until it is between your arms.
- Extend your left leg to the back, keeping your back on the floor.
- Place a roll of towel under your right hip to help make your stretch easier.
- Drop your body onto your right foot, slowly lowering the body position as close as possible to the ground. You can put a pillow under your head and arms to help you.
- Maintain position for 1 minute, then repeat on different sides.
4. Stretch the hips
- Kneel on the floor and place your palms on the floor.
- Step one foot forward so that your hips and knees form a 90 degree angle.
- Move your body weight forward so you feel stretched on the front of your hips and feet.
- Keep the position for 30 seconds and repeat on the opposite side.
5. Rolling the gluteus muscle and hamstring
- Put it down roller foam on the floor. Sit on top roller, and place your palms behind your body to rest on the floor.
- Cross one leg over the other knee so that it forms a number '4'.
- Slowly, your body moves forward and back above roller until you find the point of pain.
- Continue to do movements for 30 to 60 seconds.
- Repeat on the opposite side.
Conclusion
During pregnancy, pain sciatica can be very torturous. Stretching can reduce your pain because this movement can reduce muscle tension and increase movement of the pelvis, back and legs. Lumbago during pregnancy can also be more severe if you sit or stand for a long time, so make sure you always shift positions throughout the day.
Watch your body and stop activities that make your pain even more intense. Always consult with your doctor before doing any exercise. If you experience dizziness, headache, or bleeding, do not continue exercising and contact your doctor immediately.
