How to Avoid Back Pain During Pregnancy

Women who are pregnant often feel pain in the back that can be tortured because they interfere with daily activities. How you do not tortured for back pain during pregnancy?

About 80 percent of women will experience back pain at some point during pregnancy. The severity of pain ranges from mild discomfort after standing for long periods of time until the pain that interfere with daily life.

If left unchecked, back pain during pregnancy can also create problems that will continue until an extended period after delivery.

Back pain during pregnancy can be caused by several factors, as reported by Lifemojo, among others:

- Increased hormone
- The influence of gravity because of an increasingly enlarged belly
- Gain weight
- Posture or body position is wrong
- Stress


And there are several ways you can relieve back pain during pregnancy, namely:

1. Practice good posture
When the growing fetus, the body's center of gravity shifts forward. This will pull the muscles in the lower back can cause back pain. So try busungkan ass backwards, pull the shoulders, stand straight and tall.

2. Massage
Massage the back of the lower body can often help relieve tired and sore muscles. Try leaning forward over the back of a chair or lying sideways. Your partner can gently massage the muscles of the spine or concentrate on the lower back.

3. Warm water bath
Warm water bath, placed the bundle package of hot water or hot shower directed at the back can help with back pain.

4. Lying on your side
When the stomach getting bigger, try sleeping sideways with one or both knees bent.

5. Using a pillow under the stomach while sleeping
Lying on your side with a pillow placed under the abdomen has been shown to reduce back pain.

6. Sit and stand with caution
Sit with feet slightly elevated. Choose a chair that supports your back or place a small pillow behind your lower back. Frequently change the position and avoid standing for long periods of time. If you must stand, rest one foot on a lower bench.

7. Perform strength training and stability
Exercise pelvis and lower abdomen can help to reduce the strain of pregnancy on your back.

The trick, straighten arms, knees and back to parallel. Take a deep breath and then when you breathe out, perform pelvic floor exercises and at the same time pull your belly button or contract and release. Hold this contraction for 5-10 seconds without holding her breath and without moving your back. Relax the muscles slowly at the end of the exercise.