Low back pain during pregnancy? A few details to help you ease

　　According to surveys, 50%-60% female Appears in late pregnancy low back pain Symptoms are closely related to the special physiological changes of pregnant women themselves. It is actually not difficult to improve this situation. As long as pregnant women pay more attention to a few details, they can effectively reduce the symptoms of low back pain.

　　Why do you tend to have low back pain during pregnancy?

　　1. Normal physiological reactions during pregnancy

　　along with fetus As the baby grows up, the pregnant mother will gradually gain weight after pregnancy and her body fat content will become higher. Among them, the biggest change is in the belly. As the belly bulges due to the growing fetus, these loads increase the stress on the waist. At the same time, coupled with the changes in hormones during pregnancy, the muscle elasticity during pregnancy will be less, so the muscle elasticity of the waist will be weakened, which can easily lead to low back pain.

　　2. Calcium deficiency

　　During pregnancy, because the calcium required for the formation and development of the fetus comes entirely from the mother's body, the amount of calcium consumed by pregnant mothers is much greater than that of ordinary people. Therefore, many pregnant mothers are prone to calcium deficiency, and calcium deficiency can also cause low back pain. It is recommended that expectant mothers should pay special attention to calcium supplements throughout pregnancy.

　　3. Incorrect posture

　　Some pregnant mothers have incorrect sitting postures, do not pay attention to straightening their backs, and tilt their lumbar spine backwards. This will concentrate the weight of the entire upper body on the lumbar spine, increase the burden on the lumbar spine, and more easily lead to low back pain. In fact, many pregnant mothers do not know how to walk correctly, sleep , sitting and standing, etc. Bad habits in daily life are the most common causes of low back pain.

　　A few details of daily life to relieve low back pain during pregnancy:

　　1. Maintain correct sitting, standing and walking postures

　　Maintaining good sitting, standing, walking and sleeping postures from the beginning of pregnancy can effectively avoid or relieve low back pain in early pregnancy.

　　Correct sitting posture: After pregnancy, you should choose a chair with soft cushions for office work, which can effectively relieve the pressure on your back. You should also prepare a small stool and put your feet on it when sitting, which can effectively promote blood circulation in the legs.

　　Correct standing posture: After pregnancy, standing for a long time will easily lead to backache and back pain, especially in the second and third trimesters of pregnancy. Therefore, expectant mothers must avoid standing for too long during pregnancy. If they feel tired while standing, they should quickly find a place to sit down and rest. If you are fighting for a long time, you should stand with your feet one behind the other, and change the front and back positions every few minutes so that your weight falls on the outstretched front legs.

　　Correct walking posture: When pregnant mothers walk, they should straighten their backs, raise their heads, tighten their buttocks, touch the ground with their heels first, and keep their feet solid to maintain body balance. You can use handrails or railings to walk. Remember to walk quickly and do not protrude your abdomen forward.

　　Correct sleeping position: After pregnancy, you usually lie down to rest. In order to promote blood circulation and relieve soreness, you can use soft cushions to elevate your legs when lying down. Develop the habit of sleeping on your side, which can effectively reduce the burden on your waist and relieve discomfort during pregnancy. Warm reminder: When pregnant women sleep, you can fold a soft towel into a square and place it under the knee joint. This can effectively relax the pressure on the abdominal muscles and relieve the symptoms of low back pain in early pregnancy.

　　2. Pay attention to the details of movements when doing housework

　　When sweeping or vacuuming: Hold the handle of the broom or vacuum cleaner with both hands and hold it diagonally in front of you. Take a small step forward with one leg, slightly crooked, straighten the other leg, and tilt your upper body slightly forward. Avoid straining on the neck and waist. To collect garbage, use a long-handled dustpan. In fact, whether you are pregnant or not, a dustpan with a long handle is more in line with your physiological characteristics.

　　When cooking: Generally, kitchen worktops are relatively short, and you need to bend down when working. In order to prevent the waist from bending and causing neck fatigue, pregnant mothers can hold the operating table with their left hand to support their body and work with their right hand.

　　When washing clothes: If it is a turbine washing machine, place the laundry basket on a stool, almost at the same height as the washing machine. Find two fulcrums on the washing machine, spread your legs parallel to each other, bend your legs slightly, put your knees against the body, lean your belly against the edge of the washing machine, bend your waist slightly, and adopt the same posture when taking out clothes.； If it is a front-loading washing machine, place the laundry basket on the ground, with one leg on the ground and the other leg bent at a right angle. Hold the door of the washing machine with one arm so that you don't have to bend down.

　　3. Eat a balanced diet and pay attention to calcium supplements

　　Balanced nutrition and weight control: During pregnancy, you should pay attention to balanced nutrition in your diet. At the same time, you should pay attention to controlling your weight and not letting your weight gain too much or too fast.

　　Pay attention to calcium supplement: During pregnancy, due to the continuous growth of the fetus and the formation of bones, a large amount of calcium is needed for the fetus to use. Therefore, in addition to taking in the calcium needed by the pregnant mother, she must also provide sufficient calcium to the fetus. If calcium is not supplemented during pregnancy, the mother will be deficient in calcium during the entire pregnancy, causing loose teeth and pain in the waist and legs. In addition to taking adequate calcium supplements, pregnant mothers should also pay attention to regular sun exposure and exercise to promote calcium absorption.

　　4. Heat compress, massage and keep warm

　　Hot compress massage: Expectant fathers can give pregnant mothers massage to relieve low back pain. When massaging, put your five fingers together and place them on both sides of the lumbar spine, with your palms facing inward, and rub up and down slowly until the area becomes warm. At the same time, you can also do local hot compress. Apply a hot towel to the waist for about half an hour every day, which can effectively reduce pain.

　　Pay attention to keeping your feet warm: In autumn and winter, the weather is cold, and pregnant mothers must protect their feet. Nowadays, wool socks and cashmere pants are available. Don’t freeze yourself. Catching a cold can cause adverse reactions in the kidneys, and in severe cases, cause low back pain. (Reference website: Northern Network)