Exercises for Lower Back Pain When Pregnant

It's natural for pregnant women to experience lower back pain, ranging from mild to severe. The causes vary, but most are caused by fetal growth, weight which mostly rests on the front of the body, as well as hormones during pregnancy that make the hip joint weaken. In addition, the posture that is not ideal, the habit of too much standing or hunchback, and excessive pressure on the back can also trigger pain.

To relieve pain, you can compress the lower back using a hot water bag or a heating pad with the appropriate temperature. Or vice versa, you may also put cold compresses to relax the aching muscles. However, make sure the temperature of the compress pillow is not too low and avoid compressing your back for too long. A warm bath or bed rest can also be a good choice.

In addition to the method above, you can also take a walk, stretch, or do light exercise such as knee-chest exercises. Knee-chest exercises are one simple exercise that is easy to do for lower back pain, pelvic pressure, hemorrhoids, and cramped thighs and buttocks.

Knee-Chest Exercise:

• Kneel, give a distance of 18 inches between knees.
• Stick your arms on the floor. The position of the pelvis will be higher than the chest.
• Tighten the abdominal muscles a little to relieve the pressure of the baby on the abdominal wall.
• The back remains straight, the thigh must be perpendicular to the floor and maintain this position for two minutes, and gradually increase the time to five minutes.
• Straighten and relax. Give pause to restore balance before rising.
• Repeat this exercise in your free time throughout the day as needed.

Usually, doctors do not recommend painkillers for pregnant women because drugs can increase the risk of various complications. Make sure you consult a doctor before deciding to take drugs to get rid of back pain.

Although it is common in pregnant women, it's good if you take precautions before back pain comes to attack. Here are some tips that you can try to prevent lower back pain during pregnancy:

• Avoid bending
• Avoid sitting or standing too long
• Use low-heeled shoes (not flat shoes)
• When you wake up, roll your body to the side of the bed before sitting and finally stand up
• Take care of your posture (try to keep your back straight when sitting or standing) and use the waist support when sitting in a chair
• Avoid lifting heavy objects unless forced (legs bent and lift items with hands and feet as a support. Position items as close to the body as possible so the back doesn't hurt).
• Avoid turning the body. Instead, use your feet when turning
• Sleeping on one side uses a special pregnancy pillow to support your posture. (Plain pillows are also effective enough to support your back and legs)
• Sleep on a hard mattress to support your back well (place the board between a pile of soft mattresses)
• Use maternity support belt (especially to prevent upper back pain)
• Do light exercise, such as tilting the pelvis to strengthen your back
• much rest
• Sufficient fluid intake by drinking to eliminate toxins that can cause various complications that cause upper back pain
• Lay your body on the left side while sleeping

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