Tips for preventing and alleviating back pain during pregnancy
Back pain is one of the most common problems in pregnancy. But there are things you can do to help, from massages and warmth to stretching exercises for your back.
-
Short and simple
Many pregnant women have back pain.
The back has to carry more weight than normal.
Exercise helps with back pain.
Swimming, yoga and walking are all good, too.
A good posture and breaks take the pressure off your back.
Why does your back hurt during pregnancy?
Week by week, your baby grows and your tummy keeps getting bigger. The body’s centre of gravity shifts forwards. As a result, the load placed on the back becomes uneven and your posture changes. Pregnant women often develop hyperlordosis – an excessive curvature of the lower spine. This puts pressure on the lower back and the sacrum and coccyx regions in particular and causes pain.
In addition, pregnancy hormones affect the stability of your ligaments and muscles. These also become softer and more unstable in the tummy and pelvic area over the course of the pregnancy. This helps the body to prepare for the upcoming birth. One effect, however, is that the back is less well supported. The consequence? Back pain.
What helps with back pain?
Keep moving
Back pain during pregnancy is unpleasant. Movement and exercise are the most effective ways of alleviating it. Stay active, even if you are suffering from back pain. Too much rest weakens your muscles and makes the problems worse in the long term.
Integrate back-friendly activities into your day:
- Take a stroll or go Nordic walking
- Do some yoga or Pilates
- Go swimming or do some water aerobics
- Gentle strength exercises are also helpful
These types of exercise strengthen your muscles, boosting your stability and reducing the pressure on your back. It is important not to overexert yourself, however. Exercise moderately rather than intensively and adapt the exercises and activities to ensure that they are suitable for pregnant women. There are also special exercises classes for pregnant women, such as pregnancy yoga or special stretching exercises for lower back pain.
Exercises
Exercises Health Promotion Switzerland provides valuable advice and exercises for pregnant women on how to integrate exercise into their daily lives. The exercises help you to prevent back pain and stay active despite the symptoms.
Pay attention to your posture
Take the pressure off your spine
Sports like swimming and water aerobics are particularly effective for alleviating back pain. The water supports your body, easing the load on your back. Pelvic support belts and positional pillows for sleep can be helpful and provide short-term relief from the pain. It is also important to take regular breaks. Avoid sitting or standing for long periods and lie down from time to time. Relaxation exercises help to relax your body and reduce the pain.
Relaxation through massages and warmth
Preventing back pain during pregnancy
Strong back muscles are the best form of prevention. Women who already have strong core muscles before they were pregnant suffer fewer problems with back pain or lower back pain during pregnancy. For that reason, you should integrate 20 to 30 minutes of moderate exercise into your daily routine in order to stay active during pregnancy. Avoid standing or sitting for long periods.
Alongside exercise, correct posture is also important. Try to stand and sit with your back upright and straight. When lifting objects, do so from a squatting position and with the load as close to your body as possible. Ideally the weight should be distributed evenly. Use the power of your leg muscles to stand up.
Which benefits are covered by your health insurance for maternity?
