As the baby grows, the uterus gets larger and the burden becomes heavier, so there will be lower back pain during the mid and late stages of pregnancy. 50% - 75% of pregnant mothers will experience lower back pain during pregnancy, so it is important to prevent and alleviate the pain.
【The Difference Between Lower Back Soreness and Lower Back Pain in Early Pregnancy】
Lower back pain in early pregnancy should not be confused with lower back soreness. Lower back pain could be caused by an ectopic pregnancy.
It is important to pay attention to any irregular vaginal bleeding in addition to abdominal pain within the first 8 weeks of pregnancy: the bleeding is usually in droplets, dark brown, in small amounts, and not more than menstrual flow.
Vaginal bleeding is caused by the shedding of the endometrium or bleeding from the fallopian tubes into the uterine cavity. If there is severe abdominal pain accompanied by vaginal bleeding, it is recommended to go to the hospital to rule out the possibility of an ectopic pregnancy.
【Prevention Methods for Lower Back Pain During Pregnancy】
1. Moderate exercise
The most suitable exercise for pregnant mothers is walking. When walking, be mindful of your own strength. Especially during the late stages of pregnancy, it is important to have someone accompany you during walks. If there are sensitive contractions, stop and rest for a while.
When walking, try to walk on flat ground as much as possible, as the increasing size of the abdomen during the late stages of pregnancy can make it difficult for pregnant women to see the ground, thus avoiding tripping on uneven roads.
Climbing mountains or stairs is not recommended, as these weight-bearing exercises may be too strenuous for pregnant women and increase the burden on the lower back.
2. Massage the lower back
If pregnant mothers experience lower back soreness, they should not apply medicated wine, acupuncture, or adhesive plasters, as these can be harmful to the fetus. The simplest method is to have the expectant father massage the lower back.
The expectant father should remember to be gentle and not apply too much pressure. After rubbing both hands together to generate heat, place them on the lower back and massage in a downward motion 30-50 times until the local area feels warm. This can help alleviate lower back discomfort.
【How to Improve Lower Back Soreness During Pregnancy】
1. Correct sleeping and sitting postures
During sleep, change positions frequently and preferably sleep on your side with both legs elevated, which helps alleviate the soreness. When sitting, choose a seat with a backrest, and use a soft cushion on the back to relieve back pressure.
2. Moderate outdoor activities
Avoid standing or walking for long periods of time, as this can exacerbate lower back soreness. During activities, if you feel lower back soreness, take a break and sit down for a while. You can also reduce the amount of activity.
3. Self-massage the lower back
Place both hands flat on the back and move them up and down, pressing the muscles without moving the hands. This is a very effective method that can be done at any time. You can do it while sitting or walking when you feel lower back soreness. Of course, you can also ask a family member to massage for you before sleep.
4. Use assistive devices
During activities, you can use your hands to support the front or use a belly band to support the belly, which can reduce the gravity on the lower back and alleviate lower back soreness.
