Back pain in pregnancy: useful advice on remedies and prevention

The period of pregnancy is very delicate and can generate annoying back pain. We have already discussed this in a previous introductory article, but today we are going to go into a little more detail and try to understand what remedies are available to relieve the pain and what we can do to prevent it. There is no doubt that pain can have (negative) effects on our daily lives and – perhaps even more alarmingly – affect the quality of our sleep. Of course, some unpleasant situations cannot be completely avoided, but we can certainly make sure that we reduce the severity and incidence of daily discomfort.

What can we do to avoid overloading the back during pregnancy?

There are many things we can do to reduce back pain accentuated by pregnancy. Certainly, we must be careful to perform correct movements, but it is also very important not to gain too much weight (so as not to aggravate abdominal pressure and overload the column) and maintain good posture. Then there are things you may not think about, but which are just as important, such as choosing appropriate shoes and avoiding sleeping on your back, and more. Let’s take a look at everything in detail, so that you can follow our advice carefully.
It is important to pay attention to all the movements we make
Not only are there a lot of tips to follow, but they can bring very obvious benefits in reducing (or not causing) back pain. It is not possible here to explain everything in detail, so remember that the main help is that which can be given to you by a specialist (and for this you can also contact us, we will be happy to help you!). But here’s some advice…

When walking, it is important to distribute your weight evenly over your entire spine and pelvis. You should not only rotate your back when turning around, but also move your feet and whole body to avoid painful movements. It is preferable to avoid lifting heavy objects, and if we have to pick up an object from the ground, it is best to do so by bending the legs and not leaning forward. The movement should be slow and the force should only be exerted on the legs. Similarly, any surface on which we do household chores should be high enough so that we do not bend forward. For sedentary workers, the usual precautions (some precautions really do apply to everyone!) are: a comfortable chair with a high back, a standing position and both feet on the floor. And every now and then relax by taking a few steps.

Choosing your shoes carefully

Here too, personal experience should already suggest some advice, as wearing comfortable shoes is a necessity which is not only linked to specific situations. In order to avoid back pain in pregnancy it is necessary to wear comfortable shoes which are no higher than 4 cm. As you would expect, high-heeled shoes do not provide adequate support and – even worse – unbalance the body forward, further accentuating the curvature of the spine. The comfort of a suitable pair of shoes can certainly reduce back problems.

Sleeping well - and properly - is important

Some things you don’t think about, but during pregnancy a correct sleeping position can also be crucial. It is important to try to sleep on your side, preferably with one – preferably both – legs bent (perhaps with a thin pillow between your knees or behind your back for support). Sleeping on your back may seem like a logical choice, but it is not the most suitable because it puts too much pressure on the spine. Choose a pillow that is as low as possible and a mattress that is not too firm. Small, very important steps to reduce your back pain.

Good posture helps reduce problems

As the fetus develops, the body’s centre of gravity shifts forward. This requires the muscles to be used to balance the body, which in the long term can lead to pain. It is therefore important to get used to a correct posture and not to carry the baby bump too far forward. How can the best posture be achieved? For example, by contracting the buttocks we can ensure that the upper body is in a more correct position, and the back muscles and the column itself will be less fatigued.
As already mentioned, using a comfortable chair with good back support is essential. And just as it is not good to sit for too long, we cannot stand for too long without adequate breaks to rest. A specialist will be able to give you plenty of specific advice to safeguard your health!

How else can you seek relief for your back pain?

Of course there are many other things that can help during pregnancy. You should always do some (light) physical activity, for the muscles, for elasticity, for circulation. Recommended activities are swimming or walking, but yoga is also very suitable. There are many parallel therapies you can consider, such as acupuncture or chiropractic. A good massage always has its positive effect (a massage done by a professional, don’t improvise anything, mind you). In any case, it is important to remember that the solution to problems of this kind is always in the hands of a specialist, so do not hesitate to ask for a consultation. By the way, nowadays, with the non-invasive technology provided by Spine 3d, it is possible to carry out checks in complete safety. So don’t get used to the pain, because you can definitely do something about it.

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