low back pain during pregnancy
The good news is that your baby is growing. That’s exactly what should be happening -. But it can still be difficult in the back
You have plenty of company -. Most pregnant women suffer from back pain, which usually begins in the second half of pregnancy
The causes of back pain in pregnant women
Pregnancy back pain usually occurs when the pelvis meets the spine, the sacroiliac joint.
There are many possible reasons why it happens. These are some of the most likely causes:
During a healthy pregnancy, women typically earn between 25 and 35 pounds. The backbone has to support that weight. This can cause low back pain. The weight of the growing baby and uterus also puts pressure on blood vessels and nerves in the pelvis and back.
Pregnancy shifts its center of gravity. As a result, you may gradually – even without realizing it – begin to adjust your posture and the way you move. This can lead to back pain or tension.
During pregnancy, your body produces a hormone called relaxin that allows ligaments in the pelvic area to relax and joints it is looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain.
You should know that there are things you can do to minimize your pain. This is what helps.
1. Meditation to assist in pregnancy
Unlike yoga, massage, meditation is a technique that can be accessed anytime, anywhere, is no appointment necessary. There are many ways to practice meditation. One is to simply sit or lie down in a quiet place and concentrate on breathing consciously inhale and exhale deeply. You can meditate in silence or listening to soothing music or a program of guided audio, which can be generic ( “imagine a beautiful beach?”) Or pregnancy-specific ( “feel waves of love that surrounds your growing baby?”) . Meditation has been shown to elicit a “relaxation response” that stimulates the biological brain controls the release of stress hormones. When stress is kept under control, their toxic effects (such as high blood pressure and muscle tension) are reduced. By meditating regularly, you can also increase your tolerance to pain, which can be useful both in managing back pain and to address labor and delivery pain.
2.Exercise help in pregnancy
Regular exercise strengthens muscles and increases flexibility. This can relieve pressure on the spine. safe exercises for pregnant women are walking, swimming and riding a stationary bike. Your doctor or physical therapist can recommend exercises to strengthen the back and abdomen.
sleep can be elusive during pregnancy, especially if your back is hurting, because most women tend to sleep on their sides. Olderman compares the spine in this position for a telephone cable that is hanging between the two poles of the shoulders and pelvis. “The lower spine to bed like a telephone cable between two poles would be reduced,” he says. To support your back and prevent pain, fold a thick towel lengthwise and place it perpendicular to your body at the point where the waist where the spine is their “fallen”. The length of the towel support without readjustment will ensure, even if you roll overnight. Or try sleeping on your side with a pillow between your knees to reduce tension in the pelvis and lower back. Side sleeping is important, as the pregnancy develops beyond the first quarter – which optimizes blood flow to the baby, says Dr. Rosser. He sleeping on your back is not good for you or the baby; is also very uncomfortable, he adds. body pillows are useful for supporting your chest, hips and lower back. Experts advise sleeping on a firm mattress, and following smart sleep habits such as maintaining a consistent sleep schedule and relaxing bedtime routine, using your bed only for sleep and sex, avoiding bright screens just before bedtime, keep the cool, dark space, and do not eat at least two or three hours before bedtime.
and cold 4.Heat
The application of heat and cold to your back can help. If your health care provider agrees, start by putting cold compresses on the painful area for up to 20 minutes several times a day. After two or three days, switch to heat – put a heating pad or hot water bottle on the painful area. Be careful not to apply heat to the abdomen during pregnancy.
5.Wear strap maternity
A maternity belt, which can be purchased online and in many stores maternity clothing, is an undergarment support that helps to keep the belly to the pelvic girdle and lower back are not too tight. If the abdomen protrudes forward in a pronounced manner, rather than with their weight disseminated through its midsection, the tape can act as a substitute for their core muscles of the abdomen, which can fight to keep your spine more painfully low exaggerate its curvature. Doctors usually advise women to try pregnancy belts and use them if they work, but belts should be seen as a complement to other remedies instead of the only treatment for back pain during pregnancy.
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