To relieve back pain during pregnancy, a pregnant woman may lie on her back with her legs bent and her arms stretched along the body, keeping the entire spine well on the floor or on a firm mattress. This position accommodates the vertebrae well, removing the weight of the back and relieving the back pain in a few minutes.
A woman can also relieve even more back pain by doing a stretching, from this same position holding only one leg at a time, placing the hands behind the thighs. With this movement the lumbar spine is rectified, bringing immediate relief from back pain. This elongation should be maintained for at least 1 minute at a time, controlling breathing well.
Other strategies for relieving back pain in pregnancy are:
Wear hot compress: take a hot bath, directing the water jet from the shower to the region where it hurts or apply a hot water bag on the back. Also, warm compresses with basil or eucalyptus essential oil over the affected region, for 15 minutes 3 to 4 times a day may also help;
Use cushions between your legs to sleep on your side, or under your knees when sleeping upside down.
Massage: back and leg massage can be done with almond oil 2 to 3 times a day by the partner or physiotherapist to relieve pressure on the muscles.
Do stretches with the whole body to relax the tension of muscles.
In some cases, it may be necessary to pass an anti-inflammatory ointment such as Cataflan, and in such cases, one should consult the medium before its use, so as not to harm the baby’s health.
How to prevent back pain during pregnancy
To avoid back pain in pregnancy, it is important to be within the ideal weight before becoming pregnant. In addition it is important:
Do not gain more weight than recommended by your doctor;
Wear a support brace for pregnant women;
Do stretching exercises for the legs and back every day in the morning and evening.
Do exercise to keep muscles and joints strong;
Always keep your back straight, seated when you walk.
Avoid lifting weights, but if you have to do this, hold the object close to your body, bending your knees and keeping your back straight;
Avoid wearing high heels and sandals, preferring shoes with 3 cm, comfortable and firm.
During pregnancy the ligaments become looser, leaving the joints more prone to injury. The balance center of the body also changes position, causing discomfort.
What can cause back pain in pregnancy
Back pain in pregnancy is usually caused by muscle changes. This pain almost always worsens when the pregnant woman is standing or sitting for a long time, turns around in bed, takes something from the floor, walks or at the end of the day, this pain usually is of muscular origin and arises due to the growth of the belly, which causes weakening of the abdominal muscles and overloads the spine.
Another cause of back pain in pregnancy is sciatic pain, which is very strong, which seems to ‘pin one leg’, making it difficult to walk and remain seated. In addition, at the end of pregnancy, after 37 weeks of gestation, uterine contractions may also manifest as back pain that arises rhythmically and only relieves after the baby’s birth.
When to go to the doctor
Back pain in pregnancy is not always dangerous, but the pregnant woman should go to the doctor if the pain in her back remains after all forms of relief or when it is so intense that it prevents them from sleeping or walking, for example. In addition, the doctor should be consulted when the back pain arises suddenly or is accompanied by other symptoms, such as nausea or shortness of breath.