1. Improve your posture
As your baby grows, his or her weight also changes the center of gravity of your body. Your center of gravity moves forward. In order to ensure that you do not fall over, your back (or more specifically your lower back) must use extra effort to compensate for this.
It is therefore crucial that you pay more attention to your posture.
Below you have a few general stature principles:
- Stand upright and make as long as possible in all cases. (Imagine someone holding you up with a piece of string by your head.)
- Chest right!
- Do not tighten your shoulders, keep them behind your body.
- Put your knee
- Do not fix your knees.
When you get up, take a wider stance than you normally would. This gives the best support (and also a boost in strength). If you have to stay for longer periods, change the weight of your body from leg to leg.
Of course, it is also wise to sit down in most cases. You have to remember that good posture is also very important. If you often sit at the computer or desk, investing in an ergonomic chair is very sensible (a cheap chair is not just cheap, often they are very bad for your posture). Well not everyone has money to buy a special chair, in such cases, a small cushion behind your lower back can help very well.
2.Buy the correct GEAR
Just as with the sitting position has become a bit clear. The right products make a world of difference. For example, do not wear high heels or shoes with a flat sole. As a result, your center of gravity moves even further forward and your back has to make even more effort. The best options are shoes that have good arch support.
You can also consider a belly band. Although research shows that such a band only makes a very small difference, some women still like a belly bank as support.
3. Lift well
This will hopefully not be the first time you hear that you have to lift your legs and not with your back. This is twice as important during pregnancy. Yet I want to emphasize that you always have to lift correctly, even with small objects with a lightweight. Squat down and lift with your legs, bend as little as possible, and know your limits!
4. Sleep on your side
Teach yourself to sleep on your side and not on your back. Keep both of your knees bent, consider a pregnancy or nursing pillow to give support, by putting it between your knees and laying your back.
5. A massage
A massage can give temporary relief against your back pain. Alternatively, you can also put a cold or warm compress on your back to relieve the pain.
6. Physical effort
Sports is healthy for you and helps prevent and sometimes even fight many ailments. This is such a case! Regular exercise will help strengthen the muscles in your back, and also enable more effort to be made. This will relieve the back pain caused by pregnancy and in some cases even disappear.
Please note that during your pregnancy you only do lighter exercises and that you request permission from your doctor or other healthcare providers. For light exercises you can think of walking or exercises in the water but also certain stretches can help a lot.
A handy stretch for your lower back is the following:
- Lie on your hands and knees on the floor
- Make sure your head is aligned with your back
- Pull your stomach in, but at the same time make sure your back stays as flat as possible (making a little bit of your back is not a problem).
- Hold this for 10 seconds, then relax.
- Build this stretch up to 10 times a day.
In some stubborn cases, it is useful to immediately take steps to a professional who can help you with your back pain. A chiropractor can help you enormously. An alternative is an acupuncture. Do not forget to tell clearly in both cases that you are pregnant! You can, of course, go to the physiotherapist with your back problems.
When you have to go to the doctor
If you suffer from very extreme back pain during your pregnancy, which lasts longer than 2 weeks, it is strongly recommended to talk to your doctor. In some cases, the pain can be relieved with the right medication.
Also, keep in mind that back pain during pregnancy is not always an innocent disease. In some cases, it can be a strong sign of a premature birth or urinary inflammation. In the event that you suffer from back pain during pregnancy that is associated with vaginal bleeding, fever or a burning sensation during urination, it is advisable to contact your doctor directly.
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