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The right posture from the beginning to the end of the pregnancy
To compensate for the belly weight, we think from the start of the pregnancy, to protect our Both of you by making a pelvic retroversion. Standing, feet parallel, relax the shoulders, lengthen the neck and tilt the pelvis forward, so that the lower back or, as straight as possible. Sitting, we adopt the cross-legged position. It is perfect: the buttocks are propped up and the back is straight without being compressed.
To pick up an object, we lean on our legs : the knees are bent so that the back does not undergo all the pressure of the effort. In the 3rd trimester of pregnancy, avoid carrying bags, moving furniture (even small), lifting boxes… An advice to respect without exception if you already had back pain before being pregnant. Especially since these tips also help reduce the risk of sciatica.
Massages to relieve back pain
Even if they will not erase a real pathology, the Massages relax us and relax our back muscles. We can talk to our doctor. He may be able to prescribe sessions for us at a physiotherapist. The latter will also be able to show some gestures (touching …) to the future dad, who will know what to do to relieve us at home. An osteopath who is used to handling pregnant women can also act upstream to avoid painful contractures.
A pregnancy belt to protect the back
La pregnancy belt is useful when you have a significant physical activity in your job or if you are expecting twins. It will relieve us by supporting the belly, the spine and by tightening the bones of the pelvis.
Low back pain: forget about stilettos
For a few months you it is better to give up pumps with heels, and opt for comfortable shoes. Aside from the fact that they are dangerous, shoes with heels can cause us to fall at any time, especially sincethey accentuate the arch of the back already well marked. And if you absolutely want to wear it, you opt for heels lower than usual: no more than four centimeters. Wedge shoes are also a good compromise, as long as you are reasonable on the height of the skate.
In video: back pain, back pain, the midwife’s answers
Physical activity and rest to prevent back pain
If before our pregnancy, we used to be athletic? So much the better ! Now is not the time to stop. We practice, always under the supervision of a professional, stretching, yoga, swimming for example. These sports will strengthen our abdominal and vertebral muscles which are very stressed during this time. For those who are not athletes at heart, walking is the best exercise.
Note that the prenatal yoga can be a gentle approach to maintaining good back muscles and fighting back pain in pregnancy.
Rest: the best anti-backache
In addition, to avoid back pain when you are pregnant, do not force, we don’t carry things that are too heavy. Above all, several times a day if you can, you lie down on your bed, flat.
Avoid long journeys by car
In the car, sitting for hours, it’s uncomfortable for your back. If you have the choice, for long journeys, we opt for the train instead. Otherwise, we take breaks at least every two hours to relax our body and get some fresh air. Finally we place our seatbelt correctly: it must go below and above the belly.