Having low back pain during pregnancy is very common. In spite of this it is always advisable to visit the doctor to confirm that it is a simple low back pain. Some conditions that may occur during pregnancy and which can be confused with low back pain should be ruled out.
In pregnancy there are two fundamental things that predispose us to having low back pain:
– Firstly, as pregnancy progresses the body weight increases progressively due to the growth inside the uterus, placenta and fetus. As the gynecologist comments, you have to control the weight gain to about one kilo per month, although it is not homogeneous because at the beginning you earn little and then more. Increasing body weight will affect the back, but more importantly, it will cause more chances of complications in childbirth.
– Second and the most important factor, the center of gravity of the body moves forward due to the growth of the uterus and fetus in this direction. This deviation of the center of gravity increases the pressure on the L4-L5 and L5-S1 discs above all and forces the posterior musculature to work harder to keep us standing. All this puts us at a greater risk of suffering from low back pain. The lumbar extensor muscles are all those muscles that are attached to the posterior region of the lumbar region and that with their force do not fall forward.
How do we minimize this risk? We must know that as long as the lumbar extensor muscles are not tired, it will be strong enough to protect us from injury. But, because of this new distribution of weights, this musculature has to work more and is going to tire before. And the worst thing is that she does not tell us when she’s tired. That is, maybe we continue to make efforts with a tired muscle that is not able to protect us and this, together with the increase of pressure in the discs, can provoke a sharp bass in any gesture that may seem banal.
It is very important to have the right attitudes because what starts in low back pain can sometimes develop into a herniated disc that sometimes causes very painful sciatica.
What we have to do, therefore, are three things mainly:
- Do not perform activities with tired muscles. By activities I mean walking or standing doing things. As we have said before, we cannot know when the muscles are tired. Therefore, we have to dosify so this does not happen. We should not be standing too long or walking in a hurry. If we’ve been talking for 20 minutes with someone for example, we should sit down for a few minutes to rest these muscles. If you want to go for a walk you have to make several stops along the way to sit and rest.
- Avoid efforts with postures in forward lean. We already have more weight ahead because of the effect of pregnancy. If we also lean forward we multiply this and the risks of injury are much greater. And of course we should not handle heavy loads. I am going to give some examples: We should not make the bed that can do another one or remain undone; Avoid ironing if we will be standing more than a few minutes; nothing to actively participate in moving during pregnancy.
Maintain a physical form and an adequate body weight. This requires a bit of will and some sacrifice at times. As for the exercise, soon we will develop programs of exercises in the web and we will incorporate a section for the pregnant women.
In short, you have to take care of yourself a little because the hard comes after nine months and you have to get the best possible. Good luck!
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