How to prevent lower back pain before and after delivery 3 tips to relieve it

Pregnancy is a major event in a woman's life. Due to some dramatic physiological and psychological changes, pregnant women may mistake it for a normal reaction and ignore it. According to statistics, nearly half of pregnant women will experience lower back pain to varying degrees, which is easily mistaken for a normal phenomenon and not paid attention to. The lower back pain may even extend to after delivery, and still linger, becoming a long-term lower back pain and causing endless trouble.

Pregnant women may have lower back pain before or after delivery. Remember the prevention methods to avoid lower back pain. Orthopedic doctor Chen Yizi said that pregnancy is divided into three stages: before delivery, during delivery, and after delivery. It is common that many pregnant women may have lower back pain during pregnancy. After 36 weeks of pregnancy, the belly will rapidly expand, the pelvic angle will slowly tilt forward, and the lumbar spine will bend backward. The purpose is to increase the space behind. Because of the increase in the uterus, the center of gravity of the person will move forward; therefore, the back muscles of the waist and back are in a contracted state, and the front abdominal muscles are stretched, so that the abdominal muscles relax. Originally, these two muscles should be relaxed and tense to achieve balance, but during pregnancy, one is constantly relaxed and the other is constantly tense. This physical property can easily increase the burden on the waist over a long period of time, thus causing lower back pain. Doctor Chen Yizi said that after 36 weeks of pregnancy, the belly will rapidly expand, the pelvic angle will slowly tilt forward, and the lumbar spine will bend backward. This physical property can easily increase the burden on the waist over a long period of time, thus causing lower back pain.

Preventing low back pain before childbirth

Correct posture: When walking, keep your chest up, hips in, and pelvis tilted upward, and avoid sitting or standing for too long. In addition, when sitting on a chair, relax your back completely on the backrest.

Use auxiliary equipment: Pregnancy pillow can be used when lying on the side to relieve the pressure on the back.

Heat therapy massage: Use a hot towel at about 40 degrees, for 20 minutes at a time. You can also massage gently.

Appropriate exercise: You can do abdominal muscle exercises, lying on your back, clasping your hands on your upper abdomen, and raising your head for about 5 seconds, 10 times at a time. You can also do waist and back muscle exercises (cat pose), supporting your hands and knees on the ground, raising your head and lowering your back when you inhale, and lowering your head and arching your back when you exhale. There are also back and hip exercises, lying on your back, bending your knees, and raising your hips.

Lower back pain extending into postpartum period

Orthopedic surgeon Chen Yizi said that lower back pain often extends to postpartum. Due to hormonal changes or physical angle changes, lower back pain will temporarily occur. Fortunately, the changes in the spinal curve during pregnancy are mostly temporary. Because the secretion of relaxin, which affects the body shape of many pregnant women after delivery, will disappear after delivery, so as long as appropriate muscle training, rehabilitation, Kegel exercises, or lower hip muscle training are performed 1 to 3 months after delivery, lower back pain can be alleviated and eliminated.

In addition, the reasons for postpartum lower back pain include lying down for too long during confinement. The elderly advise lying down all the time during confinement, but this does not exercise the back muscles and can easily cause lower back pain. Therefore, within the first month after giving birth, doctors will teach mothers to massage the uterus and do Kegel exercises, and lift their buttocks to do exercises, which can also relieve lower back pain.

The easily overlooked cause of lower back pain is related to the posture of taking care of the baby. For example, many new mothers use their chest to adjust to the height of the baby when feeding, which keeps the muscles tense for a long time, which not only affects the waist and back, but also the shoulders and neck. There is also the problem of changing diapers. On average, you change diapers for your baby up to 120 times a day. If you bend over all the time, it will also hurt your waist.

Preventing Postpartum Lower Back Pain

Use a nursing pillow: When breastfeeding, mothers can use a nursing pillow to increase support points and disperse gravity to avoid affecting the lower back or even straining the back muscles.

Wear maternity shoes: A type of maternity shoes is popular in Europe and the United States. The shoe design can raise the toes and lower the heels. The purpose is to move the center of gravity backwards, which can contract the back muscles and relieve back discomfort.

Use a diaper changing table: There are special diaper changing tables abroad that can protect the lumbar spine. Pregnant women may wish to refer to them for reference.

Do not stand or squat for long periods of time: Pay special attention to adequate rest within 3 months after delivery. Avoid squatting, standing for long periods of time, lifting heavy objects, etc. to avoid back pain.

Do not use a belly band for a long time: Mothers will wear a belly band for body shaping after childbirth, but using it for a long time may lead to poor blood circulation, which in turn causes insufficient back muscle strength and prone to lower back pain.

Do hip-lifting exercises after childbirth: Women who have given birth naturally 2 weeks ago, or 3 to 4 weeks ago after a caesarean section, can do hip-lifting exercises to tighten their gluteal muscles and relax their back muscles.

You may experience lower back pain before or after childbirth. Follow physiotherapist Du Jiaru to do the following three simple stretching exercises to prevent and relieve the pain:

Lower back pain relief methods

First pose: Bridge pose

Starting position: Lie flat on your back with your knees bent and feet on the ground.

STEP 1: Inhale to prepare, exhale to tilt your pelvis backward, and let your lower back completely flat on the bed.

STEP 2: Keep breathing, slowly roll up from the tailbone to the lumbar spine and thoracic spine, keeping the body and thighs in a slanted plank shape.

STEP 3: Inhale to prepare, then roll down from the thoracic vertebrae one by one, to the lumbar vertebrae and coccyx, and finally straighten the pelvis.

Effect: Stretch the lower back muscles while training the core and lower limb strength.

Second step: Spinal stretching exercise

Starting position: Lie flat on your back with your knees bent and feet on the ground.

STEP 1: Inhale to prepare, exhale to lift your feet to "TABLE TOP" (parallel to the floor like a table), while keeping your shoulders and lower back completely flat on the bed.

STEP 2: Keep breathing, and while exhaling, slowly lean your feet toward the side of the bed, keep contracting your stomach and control the speed of leaning.

STEP 3: Lean your feet onto the bed and stay there for 1 to 2 breaths.

STEP 4: Inhale to prepare, exhale and bring your feet back to the "TABLE TOP".

Effect: Stretches the lower back muscles and increases spinal mobility.

Step 3: Lower back stretch

Starting position: Lie flat on your back with your knees bent and feet on the ground.

STEP 1: Inhale to prepare, exhale to lift your feet off the bed, move toward your upper body, and hug your knees with your hands.

Step 2: Keep breathing and hold this position for 30 seconds.

Step 3: While exhaling, slowly untie your hands and slowly return your feet to the ground with your knees bent.

Effect: Stretch the lower back muscles and relax them.

Intimate Tips

Do not hold your breath during the movement.

Please increase the intensity of exercise gradually and perform movements within the range of your body's ability.

If you feel any discomfort, abnormal bleeding or secretion during exercise, please stop immediately. If pain or discomfort persists, please seek medical attention as soon as possible.