Pregnancy and back pain: why do they often go hand in hand?
Back pain during pregnancy is common, don't worry! More than half of all pregnant women experience it. It often occurs between the fifth and seventh months, and usually manifests itself in the lower back and sacroiliac region.
Why does my back hurt?
Hellooo physical and hormonal changes!
- Thank youuu big belly : during pregnancy, the center of gravity shifts forward as the belly grows, which can lead to an accentuated curvature of the lower back, called lumbar hyperlordosis.
- thanks to hormones : the hormone relaxin, which makes joints more flexible, can weaken joint stability and cause back pain.
Pregnant back pain - what to do?
We try to keep a good posture
Let's face it, with that forward-facing belly, it's easy to arch your back and get into bad posture...
- Stand up : stand up straight, chest high, knees bent. Avoid locking the knees and throwing the shoulders back.
- SeatYou can raise your legs and keep your back straight. If necessary, add a cushion in the small of your back.
- Picking up objects bend your knees instead of bending over.
And... avoid heavy loads!
Resting
Take breaks of 15 to 20 minutes a day by lying on your side with your knees bent. You can use a pillow to support your stomach and knees.
We keep moving
Swimming, walking and stationary cycling are top ways of staying active without aggravating back pain. Also consider gentle exercises to improve flexibility and balance.
How to relieve back pain during pregnancy?
Use support belts
A support belt for pregnant women can help bear the baby's weight and reduce pressure on the back.
But then you won't be able to use it much...
The baby sling
Yes, we don't think much about it, but it's a great trick! With the "belly wrap", you'll support your belly with the baby wrap and relieve that weight pulling on your back.
Plus, you'll be able to practice tying the knot before baby arrives and enjoy the joys of babywearing for years to come :)
Massages and heat
Massages can greatly relieve back pain, as can the application of heat to painful areas. You can ask the person in your life to gently massage your lower back for relief :)
Specific exercises
- On all fours : hold for a few seconds, then return to the neutral position.
- Lying on your back : Bend your knees, contract your abdominal muscles and hold the position..
Breathing techniques
In case of crisis++, find a comfortable position, often lying on your side, and breathe deeply to relax and release tension.
Consult a professional
If pain persists for more than two weeks, or is accompanied by worrying symptoms such as vaginal bleeding or a burning sensation when urinating, consult a doctor as soon as possible.
By adopting these best practices, you can better manage and relieve back pain during pregnancy. You'll be able to enjoy this unique and special time more serenely. Couraaaage!