Lower left back pain during pregnancy? this is the fix & bull; hello healthy

Lower back pain, especially the left side, is a common symptom of pregnant women. The growing baby in the uterus presses on pain-sensitive structures including nerves. As a result, many pregnant women complain of lower back pain (down the buttocks to the legs) due to pressure on the hip nerves or sciatic nerve. Not only that, hormonal changes during pregnancy also trigger back pain. Hormonal changes cause the ligaments to relax so that the load on the pelvis and ligaments on the lower back increases. The extra weight from the baby and the mother also makes this condition worse.

Lower back pain that extends to the buttocks and thighs is often suspected of being sciatica or sciatica. Sciatica is caused by an enlarged disc (herniated disk or bulging disk) at the bottom of the spine and affects only 1% of pregnant women. If attacked, leg pain that is felt by pregnant women will usually be more severe than back pain. In severe conditions of sciatica, pregnant women will experience numbness in the groin and genital area and even have difficulty urinating or defecating.

Call your doctor or go to the hospital immediately if you experience symptoms of sciatica, such as weakness in both legs, numbness in the groin, bladder, or anus that may be causing difficulty urinating or passing stools, or incontinence.

To relieve back pain during pregnancy, these tips may be useful for you.

• Maintain good posture. Try to keep your back straight when sitting or standing to strengthen your core muscles and keep your body's center of gravity in place.
• Avoid wearing high heels until the baby is born. Low-heeled shoes (not flat shoes) can be used.
• Lie on your back on your side every time you sleep or rest. Pinch the pillow with both knees to maintain spinal posture so that tension in the lower back can be reduced.
• Hot and cold compresses can relieve back pain. However, make sure you check the temperature of the compress pillow before applying it to your back.

In severe cases, you may need to consult a physical therapist. However, some of the light exercises below may help relieve back pain.

Knee-Chest Exercises

Purpose: To relieve pelvic pressure, hemorrhoids, cramps in the thighs and buttocks, and lower back pain and legs.

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.

Knee Press

Purpose: To strengthen the inner thighs, stretch the muscles of the lower back, and improve blood circulation.

1. Sit on the floor.
2. Pull the feet (with the heels touching each other) as comfortably and as close to the body as possible.
3. Straighten your back, take a deep breath, and gently press your knees to the floor as you exhale.
4. Hold for a count of 3.
5. Relax and twist your back.
6. Repeat this movement 10 times every day.

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