The topic I want to talk to you pregnant mothers today is “back pain during pregnancy”. Most modern women are working women, and they are still in the workplace even after pregnancy. As the months get bigger, pregnant mothers tend to have low back pain, especially those who sit in the office all day long. How to relieve this situation? Are there any practical and effective small methods? Also, is there a safe way for pregnant women to exercise their low back muscles? And how to prevent it in advance? Let’s start our topic today with some questions. October pregnancy is undoubtedly a wonderful process, but during this process pregnant mothers are likely to suffer from more or less pain of one kind or another, and low back pain is a common symptom during pregnancy. When pregnancy enters the middle and late stages, the previously stable joints in the pelvis begin to relax and slowly open under the effect of hormones secreted by the placenta, and the ligaments of the spine and bone joints also begin to loosen in preparation for delivery. At this time, some pregnant mothers may feel pain in their lower back. In addition, as the pregnancy progresses, the uterus grows and the body’s center of gravity gradually shifts forward. When standing or walking, in order to maintain the balance of the center of gravity, pregnant mothers can only lean their bodies backwards, and this posture increases the load on the ligaments and muscles of the low back, which can also lead to or aggravate low back pain. In addition, the pressure of the enlarged uterus on the nerves in the low back is another cause of low back pain. As we enter the end of pregnancy, low back pain will become more pronounced. Some researchers have found that the burden on a woman’s lower back during late pregnancy is equivalent to an increase in weight to two to four times. A research team compiled a body shape model of women in late pregnancy and non-pregnant women to calculate the burden placed on their back muscles that support the lower back. The results showed that in a standing position, the back muscles of pregnant women bear a burden equivalent to two to four times the weight of non-pregnant women. In other words, if a pregnant woman weighs 50 kg, then the burden on her back is equivalent to the state when she weighs 100 to 200 kg. You can imagine how much the muscles of a pregnant woman’s back have to increase their contraction to counteract the weight of a hanging belly! How can it not be painful when the muscles are contracting super strongly and tensely? Especially for those women who usually lack exercise and have weak muscles. This is the reason why the degree of back pain varies from one pregnant woman to another. Women who usually work a lot have well-developed back muscles that can support the weight of the abdomen, so the back pain is lighter; while white-collar women who lack labor and exercise have weak back muscles that are really difficult to bear the weight and overstrain, the pain is definitely severe. Even after childbirth can leave the root of recurring back pain. Generally speaking, pregnant mothers who are weak, slim and have a narrow pelvis; pregnant mothers who do physical work, need to carry things and often bend over; pregnant mothers who are pregnant with twins or have a large developing fetus; pregnant mothers who gain too much weight during pregnancy tend to feel low back pain. Here we need to emphasize that not many women come to the clinic with low back pain, and most of them come with complaints of anterior pelvic pain. This is actually the pain in the pubic symphysis area caused by the separation of the pubic symphysis due to the relaxation of the pubic symphysis. Broadly speaking, pain in the pubic symphysis can also be included in the category of low back pain during pregnancy. So how to relieve low back pain during pregnancy? 1, first of all, let each pregnant mother clarify the specific cause of low back pain. If it is sciatica that was present before pregnancy, then you still need the assistance of an orthopedic surgeon to do so. If the low back pain starts to appear only in the middle and late pregnancy, it is mostly a normal reaction of bones and ligaments during pregnancy, so there is no need to worry too much, even including the painful joint pubis separation pain, there is no need to rush to medical treatment, you can not just use painkillers, nor can you use acupuncture, cupping, plasters and other methods to relieve pain, because plasters often contain musk, which is not good for the fetus. 2, appropriate rest, but do not lie in bed for a long time. Especially not supine, the heavy uterus will compress the inferior vena cava and abdominal aorta, affecting the blood return, resulting in transient hypotension of the pregnant mother, reduced blood supply to the placenta, and even threatening the safety of the fetus in utero. At this time, try to lie on your side (preferably to your left side, as this increases the amount of blood flowing to the placenta), put one or two pillows between your knees and another pillow under your large belly. If your lower back is sunk into a soft bed, you can try putting a small, rolled-up towel under your waist. Or, you can also buy a long strip of pillows. Usually, this will make it easier for you to turn over, more convenient than just a pillow to adjust the posture. 3, the correct reclining sitting position can reduce the burden on the muscles of the lower back. Experimental data show that pregnant women sitting in a chair, if the chair backrest is at a right angle, then they bear the burden of the waist and standing almost equal, but if the backrest is tilted back 20 degrees, the waist is also tilted after, then the burden of the waist can be reduced by half. This means that if a pregnant woman can sit on an airplane seat with a slanted backrest; or sit on a sofa with a lumbar cushion and lean backwards on the back of the sofa, it can reduce the burden on the lumbar muscles and relieve pain. If you feel pain in the tailbone, sit down to avoid hunching and arching your back, and try to straighten your back within the limits of what you feel comfortable with. You can also try sitting on a soft cushion or washer. 4, massage. Massage the lower back can often relax the fatigue of painful muscles. Try lying on the back of a chair or lying on your side, the father-to-be can gently massage the muscles on both sides of your spine, especially the lower back. A trained professional massage therapist, midwife or physical therapist massage may be more effective. 5. Other. A hot bath, a hot water bag or a hot shower can reduce back pain. You can also use a lap belt to share some of the baby’s weight and relieve the pressure caused to the abdominal muscles and back. Is there a safe way for pregnant women to exercise their lower back muscles? The answer is yes. Pelvic floor exercises and lower abdominal exercises can help relieve the stress that pregnancy puts on a pregnant mother’s back. There are some safe and simple lower abdominal exercises that pregnant mothers can do, but it is important to note that the movements should be gentle and soothing. Start by lying on your hands and knees on the floor, keeping your back mostly horizontal, inhale, and then tighten your pelvic floor muscles as you exhale, while trying to tuck your belly button upward. Do not hold your breath, keep your back still and hold this contracted position for 5 to 10 seconds. Slowly relax your muscles at the end of the exercise. Studies have shown that prenatal water training sessions can be effective in relieving back pain. How to prevent low back pain in pregnant women? 1.Start walking and other exercises early in pregnancy to strengthen the flexibility of the low back. 2, pay attention to keep warm and avoid back cold. 3, avoid sleeping on too soft mattresses (palm mattresses are more suitable); wear lightweight, low-heeled soft shoes to walk; in the middle and late stages of pregnancy can be massage for the lower back. 4, maintain a good posture. When walking, you should look straight ahead with your eyes flat, straighten your spine, and put your body weight on your heels, and let your heels to your toes land gradually; avoid standing for a long time; when sitting down, you can put a soft pillow on your waist to increase the support of your waist, or raise your legs, or put your feet on a small stool and bend your legs; when sleeping, if you are lying on your side, you need to bend your legs one after the other, and if you are lying flat (in early and middle pregnancy), you can bend your legs when lying down. ), when lying down, you can first bend your legs, support the pelvis, and then gently twist the pelvis until the adjustment of the waist comfortably close to the bed. 5.Avoid lifting heavy objects, when you need to bend down to get something, keep your back straight, bend your lower limbs, grab something and then straighten your legs to pick it up, avoid bending your waist with force. 6.Appropriately control the weight growth, avoid the fetus is too large or pregnant mother is too obese, in order to reduce the load on the spine and lumbar spine muscles. 7.Intentionally improving some details of life can help prevent low back pain. For example, use a long-handled mop or broom; adjust the height of your office chair to the most comfortable position, etc.