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Back pain is one of the most common ailments during pregnancy and may appear in the first weeks. Experts estimate that back pain may affect up to 70% of future mothers to a varying degree. However, women ask if pregnancy is possible without this symptom? Here are some ways to answer this question in the affirmative.
Back pain in pregnancy – where does it come from?
The causes of frequent back pain in pregnancy are varied, but the underlying causes are often very similar. Pregnancy is a period in which a woman’s body undergoes many changes. One of them is a change in the functioning of the hormonal balance of the female body. During pregnancy, the production of the hormone relaxin increases. Its name is related to its function – it is to adjust the possibilities of the female organism to the period of carrying the pregnancy and then giving birth. Relaxin works especially on the pelvis, causing it to widen, and the ligaments surrounding it, which become relaxed. These changes are especially responsible for back pain during the first trimester of pregnancy.
In the next trimester, the motility of the female body undergoes a slight but noticeable change. The widened pelvis causes the body’s weight distribution to change, and the loosened pelvic ligaments force the spine more effort. The abdominal muscles are also stretched, usually unprepared for the several-month-long effort of lifting a few extra pounds. Adding to this the fact that many women adopt the wrong posture (hunched or slightly bent) during pregnancy, it will come as no surprise that it is the spine and the back that are the main ones at risk during pregnancy. It should be noted here that these symptoms are typical symptoms occurring during pregnancy and in the vast majority of cases the pain they cause is not dangerous.
How to fight back pain in pregnancy
Back pain is directly related to changes in posture experienced by women during pregnancy. Therefore, the best solutions to this problem are to stimulate you to work on the correct body posture and counteract unhealthy habits.
First of all, it should be remembered that the correct posture for a person is an upright posture. During pregnancy, women tend to lean forward due to their body’s shifted center of gravity. To counteract this, you need to control your posture by, for example, taking deep breaths, during which you raise your chest up, pull your shoulder blades down, and let your arms down freely. Proper leg arrangement is also important – feet and knees should not be joined. It is strongly discouraged to wear high heels, which should be replaced with appropriate shoes with a flatter sole. You should also take care of the correct posture when sitting. For this purpose, it is worth getting a small, comfortable pillow that should be placed between the lower back and the backrest of an armchair or chair. Now on Medonet Market at a promotional price you can buy the Vitammy Warm-Up Pillow, which additionally reduces pain through heat and has a positive effect on your well-being.
It is also worth remembering about the correct body posture when carrying out tiring or strenuous work – such as bending down and lifting various objects. To perform these activities without putting too much pressure on your back, squat with your back straight and lift up in a similar fashion. Squatting is a much healthier activity for the back than bending over. However, when possible, it is better to seek help from your husband or someone else than struggle with lifting heavier objects. It is also worth replacing your purse or shoulder bag in which you carry the most important things with a backpack.
Exercise for back pain in pregnancy
A good solution is also the use of back massage, including the arms and lower back. Regular physical activity is also recommended. A properly stimulated circulatory system makes us feel refreshed and refreshed. It is recommended to take regular walks, a swimming pool (frog and back swimming), as well as general gymnastic exercises – relaxing, relaxing and strengthening the back muscles. The therapeutic effect is especially the exercise called cat’s back and saddle, as well as arm swings combined with deepened breathing.
In specialized stores, you can get a special belt, designed for female bodies during pregnancy. Its purpose is to support a woman’s stomach and thus relieve the spine. Its use can significantly eliminate or reduce the perceived discomfort. The price of such a belt is an expense in the range of several to several dozen zlotys. The belts are made of stretchy materials, thanks to which they flexibly adapt both to the individual shape of the figure and the changing size of the abdomen during pregnancy. Importantly, some of them can also be used during back pain exercises.