10 Ways that can help you avoid and fight back pain during pregnancy

Among all the changes and pains that a woman’s body goes through during pregnancy, one of the most common, or that many women suffer from, is back pain. The womb grows, so does the baby, but our backs remain the same and have to carry more weight than they used to. If that’s your case, welcome! We bring you a little help. We’re going to show you some ways to avoid and relieve back pain, but remember, if it’s very severe or persistent, it’s best to see a doctor.

O awesome.club brings some tips on how to avoid back pain and several exercises to relieve them, if you are suffering from this problem.

Back pain can be caused by many reasons: the growth of the uterus causes the posture to change and the back has to deal with more weight and pressure than before. Also, the uterus itself can press on a nerve, causing pain.

The joints and ligaments that connect the pelvic bones to the spine stretch due to the hormonal changes of pregnancy, and this can cause pain when doing activities that you previously had no problem doing.

Every woman, every body and every pregnancy is different. Therefore, always remember to consult your obstetrician or doctor to find out what is best for you. In principle, if you have no problems, it is advisable to exercise. Lying in bed all day does not help with back pain, it only makes the symptoms worse.

First, remember that it all depends on the training you did before you got pregnant. If you already exercised, you’re on the right track, but if you didn’t do anything, try not to overdo the weight or intensity of exercises.

To work your arms and back, you can sit on the edge of a chair with your feet flat on the floor and hip-width apart. Hold a dumbbell in each hand (the weight will depend on how much you lifted before pregnancy; if you’re unsure, you can start with lighter dumbbells so you don’t overwork yourself). Bend your elbows and raise your arms, not exceeding shoulder height, which, remember, should not be raised.

If you have back pain, you can do the well-known cat pose, but with one variable: don’t arch your spine, as this could increase the pain. Therefore, in this case, start with a neutral position, supported by all four supports (hands and feet), placing your hands under your shoulders. The head must be positioned at the level of the spine.

Inhale to expand the ribcage and, as you exhale, take the spine towards the ceiling, forming the well-known “angry cat”. Then return to the neutral position.

This activity is one of the most recommended to stay active during pregnancy, as it combines postures, meditation, breathing and relaxation. You can try, for example, doing “standing chakrasana”, a simple pose that will help you activate your back muscles.

Dynamics with the ball is another ideal activity to practice during pregnancy, as it helps to work the pelvic floor, preparing it for childbirth. In addition, the ball allows you to comfortably do stretches, even with a huge belly.

In that case, you can try sitting on the floor with one leg bent and stretching to the opposite side, holding the ball. You can also lie down on it, a position that can be very pleasant. Then, don’t forget to repeat the same movements on the other side.

Swimming is one of the most complete sports. In the case of pregnancy, it is highly recommended: think a little about the great feeling of being in a pool and feeling that your body weighs much less. It helps a lot to relax the tension in the back.

As long as the doctor allows it, you can swim normally on your back, crawl and chest. But it is advisable to exercise with the help of a professional, because, as the belly grows, some care must be taken, as, for example, in the third trimester, if you swim on your back, you must do it in a semi-sitting position, to that the weight does not limit circulation.

The famous and hated “keep your posture straight” becomes even more important during pregnancy. It’s normal to slump your shoulders and arch your back due to the weight of your belly, but you should make an extra effort to stay upright and not hurt your spine. Don’t sit or stand for a long time, but if so, avoid long periods.

We’ve always heard that it’s not advisable to wear high heels when pregnant, but why? As pregnancy progresses, our body’s center of gravity shifts. This center shifts forward, creating a sharper curve in the spine to counterbalance the weight.

Often, the back does not get used to this new position and it is difficult to maintain balance. Furthermore, if you are not used to walking in heels, you may even fall while wearing them, a situation that is best avoided.

Many pregnant women hate feeling unable to do certain things, but there comes a time when it’s best to avoid them for the sake of your health. For example, bending down to pick something up is often a daily act that should be forgotten.

If a pregnant woman squats down, the weight of her belly increases the pressure on her back. In case you have to bend down, it is always preferable to bend your knees rather than bending at the waist. The ideal? Let someone else do it for you 😉.

What kind of pains did you feel during pregnancy? What did you do to alleviate them? Comment.