Contents:
- Medical Video: Tips to Managing Back Pain during Pregnancy
- Exercise to relieve back pain in pregnancy
Medical Video: Tips to Managing Back Pain during Pregnancy
During pregnancy, ligaments in the body usually become softer and stretch so that you can prepare for childbirth. This can cause pressing on the lower back and pelvis, which can lead to back pain.
There are a number of things you can do to help prevent back pain, and to help you deal with back pain if it really does.
The tips below can help you protect your back:
- Do not lift heavy objects
- Bend your knees and keep your back straight when lifting something from the floor
- Move your feet when turning so that your back is not injured
- Wear flat shoes because you can balance weight
- Work at a high table so you don't bend
- Try balancing the weight on the left and right when carrying the bag
- Sit with your back straight and support well
- Make sure you have enough rest, especially in the final stages of pregnancy
- Hard mattresses can also help prevent and relieve back pain. If the mattress is too soft, place a piece of board under it to make it harder. Massage also helps.
Exercise to relieve back pain in pregnancy
The mild exercise below helps strengthen the abdominal muscles and relieves back pain in pregnancy:
- Start on all fours, with your knees and palms on the floor, fingers facing forward, and abdomen raised to straighten your back.
- Pull the abdominal muscles inward and raise your back to the ceiling, bend your body and let your head relax slowly forward - don't let your elbows lock.
- Hold for a few seconds then slowly return to the previous position.
- The back must always return to a straight and neutral position.
- Do it slowly and rhythmically 10 times, so the muscles work hard, and move your back carefully as much as possible.
The National Institute for Health and Care Excellence (NICE) advises that exercising in water, massage therapy, and group or individual back care classes might help relieve back pain in pregnancy.
Some gyms provide aquanatal classes (light exercise classes in water, especially for pregnant women) with quality instructors. Sport in water will support your body that is getting heavier.
If back pain is very painful, ask your doctor to refer to an obstetrician at the hospital, who can give advice and maybe suggest some useful exercises.
