Under pregnancy, back pain is a problem that many expectant mothers will encounter. According to surveys, 50%-75%of women will have back pain during pregnancy, which is mostly related to the special physiological changes of pregnant women during pregnancy.Why do you have back pain during pregnancy?How to relieve back pain during pregnancy?
Why is it easy to get back pain during pregnancy?
As the stomach is getting bigger and bigger, the symptoms of low back pain will become more and more obvious. Why is expectant mothers prone to low back pain during pregnancy?
1. Normal physiological reactions during pregnancy
As the fetus grows, the pregnant mother will gradually increase after pregnancy, and the body’s fat content will become higher.Among them, the biggest change is the belly. Due to the continuous increase of the fetus, the belly bulges, and these loads increase the pressure on the waist.At the same time, with the changes in hormones during pregnancy, muscle elasticity during pregnancy will be a little worse, so the muscle elasticity of the waist will weaken, which will easily lead to low back pain.
2. Calcium deficiency
During pregnancy, because the calcium required for the development of the fetus is completely derived from the mother’s body, the amount of calcium consumed by pregnant mothers is far greater than that of ordinary people. Therefore, many pregnant mothers are prone to calcium deficiency problems, and calcium deficiency can cause back pain.It is recommended that expectant mothers pay special attention to calcium supplementation during the entire pregnancy.
3. Incorrect posture
Some pregnant mothers have incorrect sitting positions, and the back of the spine is not paid to straight, and the lumbar spine is leaning backwards. This will concentrate the weight of the entire upper body to the lumbar spine, aggravate the burden on the lumbar spine, and more easily cause back pain.In fact, many pregnant mothers do not know how to walk, sleep, sit, etc. in daily life are the most common cause of low back pain.
How to relieve low back pain during pregnancy
1. Control weight
Many pregnant mothers hold the mentality of eating two people to make up for them. They eat and eat unauthorizedly during pregnancy, so they have risen straight.Excessive weight growth during pregnancy will not only increase the burden on the waist and cause low back pain, but also increase the risk of gestational diabetes, which is not conducive to the health of pregnant mothers and fetal baby.Therefore, it is recommended that pregnant mothers have a balanced diet during pregnancy to control the weight, and do not increase the weight too much or too fast.
2. Pay attention to calcium supplementation
During pregnancy, due to the continuous growth of the fetus and bone formation, a large amount of calcium is required to be used for fetal use. Therefore, in addition to considering the calcium required by themselves, pregnant mothers also provide sufficient calcium for the fetal baby.If calcium is not supplemented during pregnancy, the mother will lack calcium, and the teeth are loose and waist and leg pain after the end of pregnancy.In addition to sufficient calcium, pregnant mothers should also pay attention to expose the sun and movement often to promote the absorption of calcium.
3. Maintain the correct sitting, standing, and walking posture
Starting from pregnancy, it has maintained a good sitting, standing, doing, and sleeping posture, which can effectively avoid or relieve back pain in early pregnancy.
Correct sitting posture: After pregnancy, the chair sitting in the office should choose the cushion is relatively soft, so that it can effectively relieve the pressure on the back. Then you usually prepare a small stool and put your feet up. This can effectively promote the legs.Blood circulation in the ministry.
Correct standing posture: After pregnancy, if you stand for a long time, it will easily lead to backache and back pain, especially in the middle and late pregnancy. Therefore, expectant mothers must avoid standing for too long during pregnancy.Find a place to sit down and rest.If the combat power is long, stand on the front and back of both feet, and change the front and rear positions every few minutes, so that the weight is on the extended front leg.
The correct walking posture: When the pregnant mother walks, she should straighten her back, raise her head, tighten the hips, the heels first, step on their footsteps, and keep the whole body balance.You can use handrails or railing. Remember to quickly move and do not protrude from the abdomen forward.
Correct sleeping position: After pregnancy, lying down and rest in order to promote blood circulation and relieve the soreness. When lying down, you can use a soft cushion to raise your legs with a soft cushion.Sleeping to develop the habit of lying on the side, this can effectively reduce the burden on the waist and relieve the feeling of discomfort during pregnancy.Reminder: When pregnant women sleep, they can be stacked with a soft towel into a square and matched under the knee joint. This can effectively relax the pressure of the abdominal muscles and relieve the symptoms of back pain in the early stages of pregnancy.
4. Appropriate exercise
Specific mothers should do some exercise appropriately during pregnancy, but the strength should not be too large. You can choose to walk for 30 minutes a day, or swim three times a week. You can also choose a gymnastics suitable for pregnant women.These exercises can soothe the pressure of the waist well, thereby alleviating the symptoms of back pain in early pregnancy.
5. Hot compress and massage
It is recommended that the prospective dad can massage the pregnant mother to relieve low back pain.During the massage, the five fingers are together, put on both sides of the back lumbar spine, the palms are inward, and rubbing slowly up and down until the part is heated.At the same time, you can also do local hot compresses. Applying hot towels every day on your waist for about half an hour can effectively reduce pain.
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