Overcoming low back pain during pregnancy & bull; hello healthy

Naturally, if pregnant women experience lower back pain, ranging from mild to severe. The causes vary, but are mostly due to the growth of the fetus, the weight that rests mostly on the front of the body, as well as hormones during pregnancy that weaken the hip joint. In addition, posture that is not ideal, the habit of standing too much or bending over, and excessive pressure on the back can also trigger pain.

To relieve pain, you can apply a hot compress to your lower back using a hot water bag or heating pad with a suitable temperature. Or vice versa, you can also apply a cold compress to relax sore muscles. However, make sure the temperature of the compress pillow is not too low and avoid overly compressing your back. A warm bath or bed rest are also good options.

In addition to the above methods, you can also go for a walk, stretch, or do light exercise such as knee-chest exercises. Knee-chest exercises are one simple, easy-to-do exercise for lower back pain, pelvic pressure, hemorrhoids, and thigh and buttock cramps.

Knee-Chest Exercises:

1. On your knees, leave 18 inches between your knees.
2. Place your arms on the floor. The position of the pelvis will be higher than the chest.
3. Tighten the abdominal muscles a little to relieve the baby's pressure on the abdominal wall.
4. Keep your back straight, your thighs should be perpendicular to the floor and hold this position for two minutes, gradually increasing the time to five minutes.
5. Straighten and relax. Give pause to restore balance before getting up.
6. Repeat this exercise at free time throughout the day as needed.

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

Although it is common in pregnant women, it is better if you take precautions before back pain strikes. Here are some tips you can try to prevent lower back pain during pregnancy:

• Avoid bending over
• Avoid sitting or standing for too long
• Wear low heeled shoes (not flat shoes)
• When you wake up, roll over to the side of the bed before sitting down and finally standing up
• Maintain posture (keep your back straight when sitting or standing) and use waist support when sitting in a chair
• Avoid lifting heavy objects unless you have to (bend your legs and lift the object with your hands and feet as support. Position the object as close to your body as possible so that your back doesn't hurt).
• Avoid twisting your body. Instead, use your feet when turning
• Sleep on one side using a special pregnancy pillow to support posture. (Regular pillows are also quite effective for supporting the back and legs)
• Sleeping on a hard mattress to provide good back support (place a board between the pile of soft mattresses)
• Use maternity support belt (especially for preventing upper back pain)
• Do light exercises, such as pelvic tilts to strengthen your back
• much rest
• Adequate fluid intake by drinking to get rid of toxins that can cause various complications that cause upper back pain
• Lie on your left side while sleeping

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