In this Article you will learn steb by steb how To Prevent Back Pain During Pregnancy with 10 tips that you can implement to fix your lower back pain during pregnancy.
At the beginning of pregnancy, the backache is normal and falls within the normal range.
This is because, at the beginning of pregnancy, due to the influence of hormones, the joint ligaments are loose, the uterus is enlarged, and the pelvic tissue and nerves are compressed.
As the abdomen increases, the center of gravity of the body moves backward, and the pregnant woman adjusts to the balance of the body posture, so the backache Back pain.
The phenomenon of lower back pain in the early stage of pregnancy is related to poor constitution or overwork. It is necessary to consider whether there is a possibility of threatened abortion.
Occasionally, slight pain is not treated because the growth of the waist is with the growth of the fetus. It is getting bigger and bigger, so backache and low back pain are inevitable, but it is worth noting that if pregnant women feel severe abdominal pain or find vaginal bleeding, be careful of ectopic pregnancy and check it promptly.
Why is it sore in the early stages of pregnancy?
Most of the back pain caused by pregnancy is due to changes in posture. As the uterus grows larger, the waist will involuntarily lean back to overcome the protruding abdomen, causing local muscle pull.
If you are serious, you should consult your doctor if there is a possibility of disc herniation.In the early stage of pregnancy, due to the influence of hormones, the joint ligaments are loose, the uterus is enlarged, and the pelvic tissue and nerves are compressed.
As the abdomen increases, the center of gravity of the body moves backward, and the pregnant woman tends to adjust to the balance of the body posture, so the backache is backache.
If you want to improve your symptoms, take a rest, do prenatal exercise, and wear low-heeled shoes.
Causes of low back pain during early pregnancy
Early symptoms of early pregnancy may be caused by ectopic pregnancy. Therefore, the symptoms of low back pain in early pregnancy, especially go, can not be easily ignored within 12 weeks of pregnancy, should pay attention to observe whether there is irregular vaginal bleeding in addition to abdominal pain:mostly drip-like, dark brown, less, no more than menstrual flow.
Vaginal bleeding is caused by factoral endometrial ablation, or fallopian tube hemorrhage through the uterine cavity.Abdominal pain associated with vaginal bleeding, often a sign of impaired embryos.
Only abdominal pain without vaginal bleeding is mostly embryo survival or abdominal pregnancy. Therefore, if pregnant women feel severe abdominal pain, or find vaginal bleeding, be careful of ectopic pregnancy, so if necessary, you can go to the hospital for B-ultrasound.
Early pregnancy symptoms of low back pain cannot be easily ignored, should pay attention to observe whether there are irregular vaginal bleeding in addition to abdominal pain:
Mostly drip, dark brown, less, no more than menstrual volume. Intrauterine stripping of vaginal bleeding, or fallopian tube hemorrhage caused by discharge from the uterine cavity.
How to prevent back pain in early pregnancy
1 the right amount of pregnancy exercise
Pregnant women grow up day by day, and their weight increases day by day. The most suitable exercise for pregnant women is walking. Take a walk when you walk. When walking in the third trimester, someone should be accompanied, and when there is a sensitive contraction, stop and take a break.
When walking, please pay attention to walking in a flat place, because the pregnant woman in the third trimester can not see the feet, so as to avoid wrestling caused by uneven roads.
It is not recommended to climb and climb stairs, because this weight-bearing exercise may be very difficult for pregnant women and increase the burden on the waist.
Pregnant women should wear soft-soled shoes or sneakers so that they can wear high-heeled shoes. It is best not to wear shoes with straps, so as not to loosen the belt.
You can swim, relax your body while swimming, and relieve the pressure on your waist. However, you must pay attention to self-protection when swimming. Do not slip; do not sit in a hurry to prevent ascending infection from the vagina; your clothes must be stored separately and not contaminated.
2 massage the waist
Pregnant women may feel discomfort in the lower back due to changes in body position, but pregnant women cannot perform physical therapy, acupuncture, or plaster on the waist.
The simple method is to put the two hands on the fever, and then put them on the lumbar vertebrae in the middle of the lumbar vertebrae, pushing them 30-50 times from top to bottom, so that the local heat is generated, which can reduce the discomfort of the waist.
There is also a method of making a fist with two hands, rolling the waist around and massaging, from bottom to top, from top to bottom, repeated several times.
The head can be tilted back and forward, which can relax the muscles of the lower back and relieve the soreness caused by the back muscles.
If these methods are very tired when you do it yourself, you can ask your husband to help, but the husband can’t use too much force when doing it, which is subject to comfort.
3 control weight
Some pregnant women do not have any early pregnancy reaction, but the amount of rice is not reduced, the fetus has not yet pelvic, the weight has increased by more than 10 kilograms; after pregnancy to the second trimester, the appetite is often wide open, eating so sweet, causing excess nutrients, weight gain too fast.
In fact, before this, the fetus is very small, and the weight is basically long on the pregnant woman.
The obese body adds a heavy burden to the waist. Therefore, pay attention to reasonable diet during pregnancy, eat fewer sweets, do not drink various drinks, and do not eat all kinds of desserts.
Including popsicles, ice cream, coffee, chocolate, etc., to eat fewer meals, so that the weight during pregnancy is controlled in a reasonable range, which is conducive to the health of the waist.
4 calcium supplementation
supplementation Due to the continuous growth of the fetus during pregnancy, bone formation requires a large amount of calcium for the fetus to use.
Mothers’ normal daily diet contains calcium, which is enough for their own use. Therefore, in the second trimester, we advocate calcium supplementation, 600mg per day, and 1000-1200mg per day to the end of pregnancy.
If calcium is not added, the mother will precipitate calcium from her bones and pass it through the bloodstream to the placenta and umbilical cord for delivery to the fetus for fetal growth.
If calcium is not added during pregnancy, the mother will be deficient in calcium at the end of pregnancy, with loose teeth and pain in the lower back. Supplemented with calcium, also pay attention to the sun and exercise often to promote the absorption of calcium.
Some people worry that calcium will be added more. In fact, there is no need to worry. Humans have their own regulation mechanism. Calcium supplements are more, and they will be excreted with sweat and urine.
5 diet conditioning
Usually pay attention to eat more calcium-rich diet, such as soybeans, sesame, fungi, shrimp and so on. If the back pain is heavier, you can put sesame 15g and rice 100g porridge.
The sesame seeds are washed with water, slightly fried yellow and then ground into a muddy shape, and the rice porridge is increased.
One does a day for breakfast, “Shen Nong’s Herbal Classic” said that sesame is the mainstay of “injury in the wounds, supplementing the five, benefiting the strength, long muscles, filling the marrow.” Through these dietary adjustments, we are balanced, Healthy body.
6 life conditioning
Avoid sitting in a damp place during pregnancy. If you are raining or sweating, you should change your clothes. In the summer, you should not be greedy. When you sleep at night, put a towel on your waist and abdomen to avoid being cold.
You can’t camp outdoors. Bathe with warm water. Avoid cold water to stimulate the waist. Some friends suggested going to the sauna to reduce the feeling of fatigue, which is the most undesirable.
Because the heat of the sauna makes the pregnant woman sweat a lot, it is easy to lack oxygen and collapse, decalcification, the fetus is prone to hypoxia in the palace and the fetal death.
7 What to do with back pain in the early stages of pregnancy
As a result of changes in hormones during pregnancy, the pressure on the abdomen and back increases, so there is often back pain.
As the number of weeks of pregnancy increases, the chances of back pain will increase and the degree will increase. Overwork, over-bending, lifting heavy objects, standing too long, walking too much, or incorrect posture can cause back pain. Generally, no special treatment is required.
For the backache symptoms that occur in the early stages of pregnancy, as long as appropriate rest, plus local hot compresses and massage can be effectively improved, and do not need special medical treatment, if there is severe muscle weakness, numbness, you must seek medical advice.
If you want to improve the symptoms of backache in the early stages of pregnancy, you should take a full rest, do prenatal exercise, and wear low-heeled shoes.
8 Early pregnancy, back pain, ectopic pregnancy
Low back pain in the early stages of pregnancy may be caused by pathological factors, which may be caused by ectopic pregnancy, and pregnant women should be vigilant.
In the early stages of pregnancy, women should pay attention to changes in their own body. If there is low back pain, there will be irregular bleeding in the vagina.
The bleeding is a drip, dark brown, less, no more than menstrual flow, then, Just be alert.
General vaginal bleeding is caused by endometrial dissection, or it may be due to the discharge of the fallopian tube through the uterine cavity.
If there is abdominal pain in the case of vaginal bleeding, it may be ectopic pregnancy and miscarriage. resulting in. If it is, only abdominal pain and no vaginal bleeding, then this may be caused by the implantation of fertilized eggs into the endometrium, which is normal, no need to worry.
Ectopic pregnancy is very harmful to women’s health. When the fallopian tube rupture causes massive pelvic bleeding, it is easy to cause fainting and shock in women, which threatens women’s life and health.
Therefore, women do not go to the hospital to confirm pregnancy when they have low back pain. It is best to go to the hospital for a B-ultrasound to confirm the normality of pregnancy.
9 Method of relieving low back pain at home in early pregnancy
Sleeping position: If pregnant mother adopts a supine position in pregnancy, the enlarged uterus will be pressed on the posterior aorta, affecting the blood supply of the uterus, and exerting varying degrees of squeezing or squeezing on various organs, which is aggravated.
Symptoms of low back pain. Therefore, it is recommended that when the mother lies down, first bend the legs, support the pelvis, and then gently twist the pelvis until the waist is adjusted to a position that I think is more comfortable, and then take the position of the left side, which will not only reduce the uterus.
The compression of the internal organs ensures blood flow to the uterus and placenta, relieves varicose veins of the lower extremities, relieves waist pressure, maximizes relaxation of the waist, and corrects the degree of right circumflexion of the uterus, improving the problem of fetal position errors in the middle and late pregnancy.
At the same time, when lying on the left side, the legs are bent in tandem.
Finally, there are certain requirements for the choice of bed. It is not advisable to use a bed that is too soft. It is necessary to ensure that the human skeleton is fully supported by the body when lying down.
Get up: When you get out of bed, don’t sit up directly from the flat position. It should be sideways and help with the strength of your hand.
Standing position: Most pregnant mothers like to arch the back when standing, and the abdomen rises forward to maintain the balance of the body, but this posture will increase the burden on the waist.
Therefore, when the pregnant mother is standing, she should raise her head straight, keep the waist straight, stretch the back muscles, and the feet are slightly separated and point in the same direction, so that the gravity is distributed to the thighs and abdomen, reducing the burden on the lower back.
Sitting position: When sitting down, don’t use too much force, first sit on the edge of the chair, then gently twist the waist, gradually adjust the center of gravity of the body from the spine to the buttocks, and then the entire back is straight against the back of the chair.
Place the entire hip in the center of the seat, not just placing half of your hips on the side. After sitting, keep the shoulders straight, the hips are at right angles to the knee joints, and the thighs are placed horizontally.
In addition, the height of the table and chair should be matched, try to find a chair with a backrest, do not choose a stool or a sofa that is too soft.
Housework: Some light household chores can help, but lifting heavy objects, standing on high places to take things, heavy bags, etc.,
These chores will make pregnant mothers inadvertently hurt the waist, so this heavy work is still Let the husband share it.
10 Method for relieving low back pain at the beginning of pregnancy Massage
hot compress: This is a good time for the prospective father to give a good time, to do a massage for pregnant mothers every day to relieve low back pain.
During the massage, the prospective father and the five fingers are close together, placed on both sides of the posterior lumbar vertebrae, the palms are inward, and the upper and lower sides are slowly squatted until the part is hot. At the same time, it can also be used as a local hot compress.
Apply a hot towel to the waist for about half an hour every day, which can effectively alleviate the pain.
Use the stomach lift belt: After entering the middle and late stage, the pregnant mother can consider using the stomach lift belt, and gently raise the abdomen from the lower abdomen to help relieve the pressure on the waist.
Do a good job of warmth: cold at the waist is easy to damage the kidney and cause low back pain. Therefore, pregnant mothers should do a good job of keeping the waist warm, even if they are less exposed in the summer, and if they are air-conditioned while sleeping, remember to cover the stomach with a thin layer. quilt.
Supplementary nutrients: During pregnancy, due to the increasing demand for various nutrients in the fetus, if you do not supplement all kinds of nutrients in time, not only can not meet the baby’s growth needs but also lead to the lack of various nutrients and minerals in pregnant mothers.
When pregnant mothers lack calcium, vitamins, and iron, they are prone to low back pain. Therefore, pregnant mothers should be A small way to alleviate back pain during pregnancy
1.When back pain is produced in the early stage of pregnancy, it is necessary to take an extra posture and avoid getting better.
At this time, if the mother has a natural exercise (mild exercise), she should still be guaranteed.
2. to ensure the best posture, collecting standing, sitting and sleeping position.
Standing position: When you reach the middle and late stages of the pregnancy, you should avoid standing for a long time. If you are uncomfortable, you should sit down or lie down.
Sitting position: When the woman is sitting, she can put a soft cushion on the back of the chair to relieve the back pressure, and the feet can also be placed on the low stool to help the calf return.
Sleeping position: When lying down, you can raise your legs to help the blood flow back, and the effect of relieving soreness will be even more. When sleeping, you can lie on your side to slow down the waist and relieve the discomfort. A soft towel under the knee joint can relax the abdominal muscle pressure while sleeping.
3 dress shoes with static feet, can see the situation of slow back pain.
4.cannot wear high heels, even wide-necked high heels with a wide support surface is not suitable.
5. do not lift heavy objects or hold children, so as not to overload the waist. In addition, the tendons, hubs, and ligaments of the gestational stage are actually weaker, and the abdomen at the end of the pregnancy is too large. If you do not pay attention to an incorrect force, the individual can not bear the sudden torque to cause complications.
6.just good prenatal exercise, such as swimming, walking, gymnastics, etc., can see the slow down the back.
7.the application of the stomach belt, can support the stomach, slow down the stomach pressure, reduce the lower back pain due to muscle contraction.
8. if it is the lower back pain caused by the sacral hub, it is inevitable to apply the pelvic belt instead of the abdominal belt. In addition, it is best to avoid long walks.
9. soaked in a bath or a single application, and then increase the intake, can see the muscles, improve the cycle, can also extremely relieve the lower back pain.