Pregnancy: Causes Back and Low Back Pain

Pregnancy: Causes Back and Low Back Pain

Pregnancy: Causes Back and Low Back Pain "It was very easy to carry my big belly and big breasts, and there were back and low back pains." We know.
We thought it would be easier to endure if you find out why you are suffering and how you can alleviate it. So we made you a guide.
And with the help of the videos, you can learn the exercise movements for back and back pain and apply it easily at home! You can help everyone if you write your complaints about this and what you are doing to deal with it!

Back and back pain during pregnancy causes?

Pregnancy: Causes Back and Low Back Pain
Pregnancy: Causes back anf low back pain

During pregnancy, the joints and connective tissues of the pelvis begin to soften so that the baby passes through the pelvis.
In other words, the normally fixed joints in the pelvis loosen during pregnancy to ensure the easy passage of the baby during childbirth.
As the uterus expands, the abdominal organs move. There is a shift in the center of gravity of the body. Add to this the problem of carrying a growing belly.
In response, you try to adapt your posture and movement to this new situation. You throw your shoulders back and start bending your neck. These balancing and adaptation efforts cause back and back pain.

What can I do to reduce back and back pain during pregnancy?
Here are 14 tips to make you feel more comfortable:

Take a good posture. Pull your hips in, throw your shoulders back and lower them down. Stay straight. Always watch your posture.
Sit right. Make sure the seats you use most at home and at work are supportive, preferably with flat back, arms and hard cushions. Use a curved footrest to raise your feet a little while sitting. Laying legs crossed to avoid pain in the waist during pregnancy. Because this can cause the pelvis to slip forward and force the waist muscles.
Sitting for a long time. This is as harmful as sitting in the wrong position. Walk every hour and take a break.
Try not to stand up too long. If you work standing, you can put one foot on a low stool to reduce the load on your waist. You can also put a small roll of mat under your foot to relieve the pressure when working on a hard surface.
Lifting heavy loads. If you have to lift it, move slowly. First, open your feet to balance yourself, not kneeling bending knees, bending the back of the arms and legs, not lifting. If you need to carry things in your hand, divide the weight and divide the two arms.
Try to keep your weight gain in the numbers recommended by your doctor at the beginning of pregnancy. Excess weight increases the load your back is struggling to carry.
Make the right choice of shoes. Extremely high heels or a completely flat soled shoe will grind your back. Experts to keep the body properly 5 cm high-heeled shoes are recommended.

Kneel with your knees bent. A pillow between your knees and under your belly gives you a comfortable sleeping position. That means you get less pain and pain when you're awake. How to Choose: Which Maternity Pillow is Better?
Don't reach up. Instead of reaching out to pick up things in high places, you can avoid too much strain if you climb up a stable, sturdy, low stool.
Hot-cold compresses to relieve aching back muscles. You can apply it for 15 minutes using ice bag and 15 minutes using hot water bag.
Get back massage support from someone who knows how to do pregnant massage.
Learn to relax. Stress reduces back problems. If the pain increases during a stressful period, try relaxation exercises.
If the pain is serious, you can ask your doctor if he or she can recommend a physical therapist or alternative medicine specialist who can help you with this.
One of the best things for your back and back pain is pregnant pilates and pregnant yoga exercises. You can take lessons from experienced courses and trainers. Remember, the solution to pain during pregnancy is through pilates and yoga!

Low back pain exercises in pregnancy: pelvis movement and camel hump!

Pregnant pilates and pregnant yoga instructor Gözde Biber recommended 2 basic movements to minimize the complaint of low back pain in pregnancy. As long as you feel good by watching the video, you can repeat these movements.

1- Pelvis movements
During pregnancy you can do simple exercises such as pelvic movement for lower back pain. This is useful to improve posture, strengthen abdominal muscles, reduce back pain and prepare you for birth. It is also good for sciatica pain.

You can do this on both your feet and your knees. You can do it by standing with your back straight and straight, or you can shake your pelvis back and forth by standing on your hands and knees like labor.

2- Camel hump

Another movement that is very good for back and waist pressure is the exercise called camel hump or cat camel movement. It is done by kneeling on his hands and knees and loosening his back.

You can do it on your hands and knees like you're trying. But keep your head up and make sure your neck and spine are aligned. Then hump your back. You'il feel your abdominal and hip muscles tightened. His head hangs softly forward. Slowly return to the first position. You can repeat this several times.

Exercises for back pain in pregnancy: Tailor Stretching and Arm Exercise

Because you carry the baby in your belly for 9 months during pregnancy and because you will carry it in your lap during breastfeeding, there will be a forward closure of the spine. and that is the reason for back pain complaints during pregnancy.
So back pain after birth may not be a while. Because during the breastfeeding process, carrying the baby in her arms continuously may cause the spine to close. So you can continue doing these exercises after birth.
We asked Gözde Biber, pregnant pilates and pregnant yoga instructor, to provide two basic action suggestions to reduce back pain during pregnancy.
28 weeks pregnant Iclal with their movements will also be good for your pain. Nevertheless, you should not do without consulting your doctor.
1- Tailor Stretching
Sit on a chair. Feet on the ground. Keep your back and spine upright. Keep your knees clear of your shoulder. Raise your arms as if a tailor was dressing you.
Keep your back straight and lie up. Keep your arms straight. Do not bend the elbows, do not break. Breathe out, breathe out. You will feel backward strength and opening in the spine.
2- Arm training with Pilates tire
This arm exercise, which you can do with your Pilates band in your seat, will also be very good for back pain. Sit on a chair again. Feet on the ground. Keep your back and spine upright. Keep your knees clear of your shoulder.
You can put a Pilates tire on the door handle or ask your wife for help. Grasp the ends of the tape with both arms and open the arms sideways. Pull the elbows and arms back with their rubber elbows parallel to the ground. The vertebrae of the back and the opening of the chest are closed and the spine will recover.
Bonus: Yoga exercises for back and back pain during pregnancy!
Yoga is the best thing you can do for yourself during pregnancy. So we went to Breath Yoga and asked pregnant yoga instructor Pınar Sitemkar about yoga poses that are good for back and back pain during pregnancy. You can easily repeat this yoga series while you feel good by watching the video.

When should I consult a doctor?

If your back and back pain is severe, make sure you tell your doctor. It can suggest various movements to relieve pain, such as special stretching exercises. If the pain lasts 4-6 hours or more and there are some complications that accompany the pain, you should call your doctor immediately.

What are these complications:

Vaginal bleeding,
Cramping and abdominal pain,
Tissue from the vagina,

Regular uterine contractions (every 10 minutes or more) that make you feel tense
Feelings of weight and pressure in the pelvis or lower abdomen,
A watery discharge from the vagina (clear pink or brownish liquid),
Cramps that come and go and resemble menstrual cramps (Sometimes diarrhea may also accompany).