Many pregnant women feel tired of morning sickness while others do not experience it. However, these mothers suffer during pregnancy because back pain can occur in the first 3 months and the last 3 months of pregnancy. To reduce back pain during pregnancy, pregnant mothers should refer to some tips below.
When the baby gets older, it's also the time when the mother will see that her body has many changes. One of the unwanted aches and pains is back pain.
During pregnancy, pregnancy hormones are released, such as Relaxin. This hormone helps the cervix and pelvic muscles relax for a smooth labor and childbirth. However, the pelvic area (including muscles and ligaments in the lower back) becomes weak, making pregnant women suffer more back pain.
In addition, the weight gain and changes in body weight that make pregnant women tend to lean forward are also causes of lower back pain.
For pregnant women, how to sit and lie down is very important. This will not only affect the functioning of the muscles, but also help pregnant mothers avoid back pain in the future.
If you are, sit down slowly. Then put your feet aside and lie on your side, leaning down gradually. One arm supports the body, put the back down first and then the legs.
Pregnant mothers should pay attention that lying down when pregnant is best lying on the left side because the circulatory system will work better, helping the mother feel comfortable and the fetus also develops well.
A pillow to reduce body weight will prevent back pain that can occur in the first or last months of pregnancy.
The physical exercises that build strong muscles for the back, thighs, especially the abdominal muscles will help reduce lower back pain during pregnancy. That is why you often come across the image of a mother elected to do small weights or practice muscle-strengthening pilates during pregnancy.
Note that you should limit making the lower spine too flat or too sagging and avoid twisting or bending exercises too deeply, affecting the abdominal muscles too much. Whenever you feel tired or dizzy, stop immediately and fully replenish water when exercising, to avoid dehydration.
During pregnancy, the increased body weight puts a lot of pressure on the back.
Some yoga exercises that are suitable for the health of pregnant women will bring many effects such as helping muscles to be elastic and supple. Thanks to that, the spine is relaxed, strengthens the muscle system and helps the body prevent the swelling phenomenon in the future.
Some pilates to help reduce back pain in pregnancy for mothers to refer.
In case pregnant mother is not a fan of yoga exercises or any form of exercise, you can replace it with a daily walk or gentle walk.
Choosing cool, fresh places, walking will be extremely gentle and relaxing for pregnant mothers during pregnancy without having to worry about their back or aches.
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