Lower back pain during pregnancy – how to prevent it?

Lower back pain pregnancy

Experiencing lower back pain during the pregnancy is not something uncommon. As much as 80% of adults have back problems, and a lot of them experience pain in the morning.

Our body is in balance when the curvatures of our spine are aligned with the weight and position of the head, breast, abdomen, and pelvis. When there is good equilibrium, the heaviest parts of the body are drawn to the central axis of the spinas The moving parts of the spine are also the most vulnerable, and they will be compromised when the balance is disturbed.

The most vulnerable and sensitive point is between the last lumbar vertebra and the pelvis. It carries the entire weight of the upper body. This is why lower back pain is so common in pregnancy.

The pelvis moves to the anterior inclination, the muscles of the posterior lobe shorten, and as a consequence pain occurs in the lumbar spine with a severe spasm of the paravertebral musculature. The thoracic part of the spine adapts to the new situation of change of the center of gravity of the body and is further humpedo which the neck responds with a forwardness since the new situation in the thoracic part of the spine bends the body forward and shrinks the field of view.

These changes in the spine and the surrounding soft tissues cause pain and discomfort in both the lower and upper back.

Also, during pregnancy hormones relax the ligaments and joints throughout the body. It ultimately aims at relaxing the pelvic ligaments that will allow the baby to go through it when the time comes.

Besides, as your belly bigger and heavier, your lower back carries the brunt. Your center of gravity changes, you begin to shed your belly and buttocks, bending your back. And it puts an extra strain on them. For these reasons, lower back pain in pregnancy is common.

How to prevent lower back pain pregnancy?

As always, it’s best to prevent it, so think about it beforehand. Try to keep your weight gain in check, eat properly, and do exercises tailored to your current state and abilities.

  • Preparation for pregnancy through systematic strengthening of the lumbar spine extensor, abdominal muscle, lateral trunk flexors, ankle flexors.
  • Implementation of an exercise program for pregnant women with a view of pregnancy and childbirth without complications and with ease.
  • Conduct a general body massage of the pregnant woman once a month.
  • Avoid high-heeled shoes. Wear medium-heeled shoes that are otherwise recommended in pregnancy. Do not stand for long, and when sitting, straighten your back and lift your legs slightly.
  • Sleep on a hard mattress, with a pillow under your belly and between your knees, to keep everything level.

However, if you begin to experience lower back pain pregnancy, do not take medication. Instead try to strengthen your back and anterior abdominal muscles with special exercises. Take the pregnant belt to lift the abdomen and reduce the load on the lower spine.

You can reduce pain by not gaining much weight, paying attention to how you stand and sit — don’t bend your spine and shoulder, straighten and hold so, use neutral oils for a gentle massage of your lower back and do light exercises for that a part of.

If the pain is unbearable and you cannot get rid of it, tell your doctor. You may also need to consult a physiatrist.


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