Almost half of pregnant women suffer from back discomfort at some point during their pregnancy. To prevent them, it is advisable to change your postural habits and implement a series of preventive measures that will prevent back pain from making an appearance and souring your pregnancy.
The increase in the volume of the uterus or belly causes the axis of gravity of the woman's body to shift and, for this reason, the spine and the rest of the musculoskeletal system must adjust to these changes. It is logical that these modifications cause pain, especially when you must stand or sit for many hours throughout the day. To alleviate this back pain and prevent pain, take note of what is best for you.
1. Pay attention to posture
Sit and walk with your back straight and your hips forward. Avoid walking arching your back or sticking your abdomen out.
2. Wear comfortable shoes
Low-heeled shoes with good arch support are beneficial. Avoid wearing high-heeled shoes because they put pressure on your waist muscles.
3. Avoid lifting weights
It puts even more strain on your back. If you have to pick something up off the ground, do it by bending your knees and keeping your back straight, without bending at the waist. Separate a large load into two small ones and if the object is large, carry it close to your body.
4. Beware of falls
Make sure you have the things you need close at hand so you don't have to bend down or stretch to reach them. It's easier to lose your balance when you're pregnant.
5. Standing or sitting
Avoid spending a lot of time standing or sitting as much as possible. If you have to stand for a long time, alternate resting your feet on a bench or box. Sit in chairs with good back support and avoid the chairs in which you sink because it will be difficult to get up alone.
6. Sleep on a firm mattress
The best posture is on the side, and it will help to place a pillow between your legs to keep your spine straight. You will feel more support in the back.
7. Use lumbar support girdles
Both the girdles and wide bands provide help to support the extra abdominal weight and provide lumbar support. They are sold in stores for pregnant women.
8. Massages to relieve pain
Because medications are not recommended to treat back pain during pregnancy, a good alternative is massage to relieve contractures. Consult a specialist.
9. Prevention with exercise
Exercises to strengthen and stretch the back muscles help improve posture and prevent pain.
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