Back Pain In Pregnancy

Back pain (back problems) is common in pregnancy. On the one hand, body weight increases and body posture changes. This forces the back and pelvis extra. On the other hand, the muscles and ligaments can carry less weight due to hormonal changes.

The tips below help to cope with back pain (back problems) during pregnancy. If you have permanent complaints, then you should make an appointment for prenatal physiotherapy.

Attitude

Stand
During pregnancy, your posture changes under the influence of weight gain and hormonal changes. As a result, many women often have a too hollow back.

A good attitude is:

• Feet slightly apart, at hip width
• Weight evenly distributed over both feet
• Knees slightly bent
• Tilting pelvis to a neutral posture of the lower back
• Bring back the shoulders and keep them low

To Sit
A good attitude in the sitting is:

• Back in a neutral posture
• Turn the feet at hip width or knees outwards

Lie
A good attitude in lying:

• Side position
• Knees raised
• Kissing between the knees

Straighten

Sit to stand

• First move the trunk forward.
• Divide the weight over both legs.
• Keep a neutral posture in the back.
• Feet stay at hip width and the knees stay above the feet.

In and out of bed
Use your abdominal muscles as little as possible while getting in and out of bed. You do this by standing or lying down by side.

Lifting and lifting

Raise a few heavy objects as possible during pregnancy.

Tips for a good lifting technique:

• Tighten your pelvic floor muscles.
• Bend your knees.
• Keep your back straight while bending your knees.

Pelvic floor muscles

It is recommended that the pelvic floor muscles be exercised daily during pregnancy.

Sports and exercise

Stay as active as possible during pregnancy, even with back pain in pregnancy.