What should pregnant women do if they have back pain? Try these tips

There will be various discomforts after pregnancy, and back pain is the most common problem. There are many reasons for back pain after pregnancy, the first of which is the effect of hormones. After pregnancy, the levels of estrogen and progesterone increase significantly, which will cause the ligaments of the expectant mother to relax, causing joint looseness or dislocation; the second is edema during pregnancy. Sometimes, although there is no obvious edema on the surface, there will be hidden edema. , edema will also affect local nerves and muscles, causing back pain. Doudehui recommends some ways to relieve this kind of back pain. You can try: 01. Regular exercise. During pregnancy, walking and swimming are particularly safe ways to exercise. It has been scientifically proven that proper exercise during pregnancy can reduce the risk of pelvic pain during pregnancy. 02. Maintain good standing and walking posture. The correct standing posture for pregnant women should be: raise your head, do not tilt your neck forward, backward, or sideways, do not bend your knees, and keep your waist straight. Your feet should be parallel and pointed as much as possible. In the same direction, the weight on both feet is the same. 03. Stretch your waist and make circular motions with your hands and knees alternately, then keep your back flat. Hold each position for a few seconds, without moving too much, and repeat ten times. 04. Sign up for a prenatal yoga class. In addition to relieving back pain, prenatal yoga can also improve sleep, reduce stress, and relieve other symptoms such as nausea and headaches. There are many safe yoga poses during pregnancy, including hip-opening squats, chair pose, Warrior Pose I and II, tree pose, and more. 05. Swim or do prenatal water exercises to reduce stress on your back and joints. The water will support your weight, and even walking or floating in the water will help relieve stress. 06. When you need to squat down to pick up something, remember to bend your legs (bend your knees). We recommend not to bend or squat too much. Ask for help if needed. The backpack is, try to distribute the weight evenly. Carry the same weight in each hand. 07. Hot compresses or ice packs can relieve pain by alternating hot and cold. 08. Massage Let your husband rub your back gently. You can also go for a professional massage. 09. Prepare lumbar support pillows. You can place one pillow in the office and one in the car. Raising the footrest height may also help relieve pressure on your back. 10. Sleep on your side and use several pillows to support your abdomen and legs. Pillows should be placed in appropriate positions to help relieve pain. You can also place a pillow between your legs and one on your abdomen to relieve pressure on your pelvis and back. At the same time, pregnant women should be careful when lying down or getting up from the bed to avoid stretching the spine.