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The article was professionally consulted by Specialist Doctor I Pham Thi Yen - Obstetrician - Obstetrics and Gynecology - Vinmec Hai Phong International General Hospital.Back pain during pregnancy is not a strange thing, but one of the problems that are very concerned by pregnant women and want to find a solution. Check out these seven tips, from advice on posture and physical activity to complementary therapies, to help relieve back pain during pregnancy.
1. Practice and practice good posture
As the fetus develops and grows in the abdomen, the center of gravity of the body will change in the direction of forward. To rebalance, pregnant women will naturally lean back, causing the muscles of the lower back to be overstretched, contributing to back pain during pregnancy. Try to keep the following in mind to maintain good posture:
Always stand and stay upright. Breast enhancement. Push your shoulders back and relax. Keep your knees soft and flexible. When standing, pregnant women should stand in a position that is stable enough, comfortable enough. If you must stand for a long time, stand on one leg, rest the other, and alternate between the legs.
Maintain good posture not only when standing, but also need attention when sitting. Choose a chair with back support (preferably one with a backrest that fits your back), or you can add a small pillow to support your lower back.
Thực hành giữ tư thế tốt thông qua các bài tập
2. Choose the right outfit
Pregnant women should wear low-heeled (not flat) footwear that is properly molded to support the natural anatomy of the foot. High heels are something to avoid, because high heels push the body's center of gravity forward and easily cause pregnant women to fall.Pregnant women can also consider wearing a pregnancy support belt. Although research on the effectiveness of pregnancy support belts is still limited, some pregnant women find the belt to have some beneficial effects.
3. Carry it just right
When you want to lift a small object, sit down slowly and gradually raise your body with your feet, do not lean on your hips or lift with your back. Always remember that the back needs to be kept as straight as possible, and the weight should be on the legs. Pregnant women should always know the limit, do not carry too much. Get help when needed.
Nâng vật với tư thế đúng giúp mẹ bầu tránh được các cơn đau lưng
4. Sleeping on one side
When sleeping, pregnant women should lie on their side, not on their back. Keeping one or both knees in a flexed position, you can use an extra pillow or pregnancy pillow to support the knee, under the belly, or behind the back.5. Try hot, cold, or massage therapies
Although the evidence to support the effectiveness of these methods is limited, massage, heating pads, or ice packs may help relieve back pain.6. Maintain physical activity in the daily routine
Regular physical activity can help keep your back supple and help relieve back pain during pregnancy. Pregnant women should consult their doctor about their condition, before doing physical activities, such as walking or swimming. Pregnant women can also rely on the help of physiotherapists to exercise and relax muscles.Pregnant women can also practice stretching the lower back by kneeling on the ground, bringing the body forward and supporting it with two hands, keeping the head straight with the back, then slowly raising the abdomen, arching the back gradually. Hold that position for a few seconds, then relax your body, keeping your back as straight as possible. Repeat this over and over, gradually increasing the number of reps in each exercise, so that each time you can do 10 reps.
Trong khi mang thai, tập giãn phần lưng dưới có thể giúp giảm đau
7. Consider complementary therapies
Some studies suggest acupuncture may be helpful in reducing back pain during pregnancy. Chiropractic may be comforting to some pregnant women, but further research is needed. If you intend to take complementary therapies, the first thing to do is to consult with your doctor. Please inform the coach, technician about your pregnancy status before performing any therapy.
If you have severe back pain during pregnancy or your back pain persists for more than two weeks, see a specialist. Your doctor will examine you and may prescribe pain relievers (such as acetaminophen, brand name Tylenol, or others) and possibly other necessary treatment. Pregnant women should remember that back pain during pregnancy can be normal, but it can also be a sign of premature birth or a urinary tract infection. If during pregnancy you experience back pain accompanied by vaginal bleeding, fever, or painful urination, see your doctor as soon as possible.
Vinmec International General Hospital offers a Package Maternity Care Program for pregnant women right from the first months of pregnancy with a full range of antenatal care visits, periodical 3D and 4D ultrasounds and routine tests to ensure that the mother is healthy and the fetus is developing comprehensively.
In addition to regular check-ups, pregnant women will also be advised on nutrition and exercise so that the mother can gain weight reasonably while the fetus still absorbs nutrients well.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Article referenced source: mayoclinic.org
