Back pain in pregnancy

  Back pain in pregnancy

Three quarters of all pregnant women are familiar with it: back pain.  This is not uncommon during pregnancy.  Many women experience moderate to severe back pain, especially from the second trimester onwards.  But where does the pain come from and what can help against it?

Back pain in pregnancy
 Back pain in pregnancy


 Back pain in pregnancy


 The causes are manifold.  On the one hand, the body's center of gravity shifts due to the growing waistline.  The abdomen and abdomen pull forward.  The result: many women unconsciously make a hollow back to balance out the new focus.  This unfamiliar posture is not good for the back and very often leads to discomfort.

 In addition, there are hormonal changes that affect the connective tissue, ligaments and muscles.  This change starts early and can cause back pain as early as the beginning of pregnancy.  As the waist circumference increases, the ligaments stretch.  Your job is actually to hold the body together.  By changing the hormones, these ligaments become softer and looser.  Unfortunately, this also leads to tension, which is why there is often pain in the lower back.

 Cause of pregnancy-related back pain

 The hormones that influence this have a clear task from nature: they prepare you and your body for birth.  The birth canal and thus the lower back and hips are particularly affected.  Because so that your child can be born, the pelvis must be loose and flexible.  Nature has arranged this in a sensible way.  However, you will feel the disadvantage in the course of pregnancy: your joints lack the necessary strength and the result is often painful.


 Strengthen your back, even before pregnancy

 Especially women who were not very active in sports before pregnancy now have greater problems with a sore back.  A well-strengthened back helps to balance the new center of gravity and counteracts tension.  But that doesn't mean that you have to live with it now because you weren't very active before.


 What can be done against back pain during pregnancy?

 There are a few tips and tricks that can also bring you relief with baby balls and help you get through the pregnancy more painlessly.  If in doubt, you should always ask your doctor, because the causes must be clarified.  This is the only way to have a relaxed pregnancy and concentrate fully on your baby.  The following applies: if you are unsure where the pain is coming from or whether the back pain could even be contractions, please ask your doctor for advice.


 Exercise in everyday life helps against the pain

 Often people tend to take a relieving posture and move less when they are in pain.  However, if your back hurts, everyday exercise can help.  Otherwise, if you continue to feel fit, why don't you take a run?  A short walk, the way to the next bus stop or a trip to the café often work wonders.


 You shouldn't do heavy shopping, but you can walk a few meters for a piece of cake and tea.  Thanks to fresh air and exercise, your muscles loosen up.  If you have sleep problems towards the end of the pregnancy, you can alleviate both problems with a walk in the evening.  Because thanks to exercise and oxygen, it is easier for the body to come to rest.


 Swimming, Yoga and Pilates: Exercise for Back Pain During Pregnancy


 Many women want to do something good for themselves and their baby during pregnancy.  The body awareness changes, because now you are responsible for two people.  Quite a few women start during this time with sports specially tailored to pregnant women.  Swimming is especially popular, because in the water you feel light, despite increasing weight, and the water resistance creates an appropriate training effect for muscles and cardiovascular system.  It also has a draining effect on hands and legs.


 Swimming is exactly the right thing for your back, because thanks to simple and flowing movements you relieve your joints and automatically do something for your back.  Many swimming pools have aquagym courses for pregnant women.  Take the opportunity to get to know other moms-to-be in your area.


 Other types of exercise that prevent back pain and are also recommended by midwives during pregnancy are yoga and Pilates.  This alleviates existing pain and prevents it from developing.  The deep back muscles are strengthened and relaxed through the calm movement sequences and exercises.


 Are you struggling with back pain and looking for advice from a midwife?


 With the acute search via Ammely you can spontaneously seek support from a midwife.


 Ammely is the free, nationwide platform of the German Midwives Association for the mediation of midwifery services.


 Find your midwife


 Short yoga exercises for back relief for in between


 A simple exercise that you can do in between: Stand with your face at arm's length from the wall.  Extend your arms, place your palms against the wall and slowly bend forward.  Support yourself forward and walk down the wall with your hands so that your body is a kind of table on the wall.  Please make sure that you bend forward only as far as is good for you and keep your knees slightly bent.


 

 Relaxation during pregnancy to relieve your back


 As much as exercise helps, relaxation is just as important to protect loose muscles.  Make sure you pay attention to how you lie down and put your legs up more often.


 The step storage is very helpful.  To do this, lie comfortably on the floor in front of the sofa or a chair.  Now place your legs at a 90-degree angle on the sofa or chair and place your arms loosely next to your body or on your baby bump.  If the weight of your stomach is already very pressing, place a pillow under your pelvis.  In this posture, the lower back in particular is relieved.


 But even at night you can quickly feel your back.  Maybe you can't sleep well because of the pain?  Here it helps to lie on your side and clamp a nursing pillow or side sleeper pillow between your knees.  The belly, which is getting bigger and bigger, can also be stored on the long pillow.  This relieves the entire spine.


 Little helpers in everyday life against back pain during pregnancy


 Relaxation is important, but this awareness of it is often lost in everyday life.  Then something tweaks here or there and in the evening you get the receipt and can barely move.  That is why it is important for the back to be properly stressed.  Your posture plays an important role in this.


 Whenever you think of it, consciously step out of the hollow back and pull your tailbone down.  Even this small movement - whether while waiting at the traffic light, blow-drying your hair or walking - alleviates back pain.  This awareness should also be there for everyday movements, such as bending over to brush your teeth or to the trash can.  Don't bend too low and always bend your knees instead of bending your upper body down.


 Getting up out of bed or from the sofa correctly also helps prevent back pain.  Instead of simply straightening your upper body as usual, you should turn on your side and stand up with your hands supported.  That relieves your back tremendously.


 A supportive waist belt works wonders


 Regularly wearing a supportive waist belt, such as the Upsie Belly from Belly Bandit, helps very well.  It reduces pelvic pain by stabilizing the joints and lifts and supports the growing baby bump. It reduces the strain on the back muscles, relieves pressure on the bladder and improves back posture.


 Lifting During Pregnancy?  Yes, but right


 Many pregnant women are advised to stop lifting at the very beginning of their pregnancy.  That is only partially correct.  Much more important than the decision “Do I still lift something or not at all?” Is the question “How do I lift correctly?” - after all, lifting is possible, especially if you already have small children or have to carry the shopping every now and then  , don't always avoid it.


 Even a dropped handkerchief can cause problems if picked up incorrectly.  Basically, however, you should not lift anything heavy or bulky.  Easy things are perfectly fine.  It is important, however, that you do not lift from your back, but from your legs.


 What does that mean?  Get on your knees to pick something up from the floor or the lower shelf.  When standing up, keep your upper body straight and, if necessary, support yourself with your hands on your thighs.


 A little wellness for the soul - and for the back


 Warmth helps against back pain - even during pregnancy.  No matter whether after a long and exhausting day or in between with severe pain: A well-tempered bath or a relaxing massage work wonders.  If you don't have time to bathe, a hot water bottle that is not too hot or a cherry stone pillow will also help.  You can put both on your lower back or your upper spine and shoulder area, depending on where it hurts.


 If you have physiotherapy or massage practice in your area that specializes in pregnant women, treat yourself to a massage.  A little break just for you relaxes your back, relieves pain and helps you to recharge your batteries.  Your doctor can certainly recommend a suitable practice and tell you what to look out for depending on the pain and cause.


 As you can see, there are many ways to take the strain off your back and relieve the pain.  You alone know what is good for you.  Listen to your gut feeling and the little resident in it.

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