5 Tips to Relieve Backache During Pregnancy: How Can You Cope?

Lumbago during pregnancy is a normal physiological phenomenon, which usually occurs in the middle and late stages of pregnancy. It is caused by the increase in fetal weight and the downward shift of the center of gravity, thus increasing the burden on the lumbar spine. Therefore, pregnant women can appropriately move their lumbar spine, perform lumbar massage, and adjust their sitting posture to relieve symptoms. In addition, they should pay attention to regular rest and strengthen the supplementation of collagen protein to alleviate lumbago during pregnancy.

Here are some specific suggestions:

1. Adjust posture and relax back muscles

Since the pain in the lumbar region during pregnancy is related to the increased load on the waist and abdomen, which leads to muscle fatigue in the back, pregnant women can appropriately adjust their posture when standing, sitting, or sleeping to relax the muscles in the back and relieve pain. Standing posture: Stand upright with your chest raised, abdomen slightly forward, hips slightly tucked in, and legs slightly bent. This posture can relax the muscle groups in the back and relieve pain. Sleeping posture: It is recommended to sleep on one side. Pregnant women with back pain can buy a pregnancy pillow to help support the weight of their abdomen. When sleeping on one side, they can also bend one leg and place the knee on the pregnancy pillow. Sitting posture: Keep your back and shoulders straight when sitting. Sit with your hips pressed against the back of the chair and lean against the backrest as much as possible. If there is no backrest, try to sit on the entire chair. Distribute your weight evenly on both sides of your hips, avoid crossing your legs, and place your feet flat on the ground. Avoid maintaining the same sitting posture for more than 30 minutes. Adjust the height of the chair and desk when working, rest your elbows on the chair armrests, and try to keep your shoulders relaxed. Mothers who spend long hours sitting in the office should pay particular attention to their sitting posture.

2. Massage to relieve back pain

Gentle massage can help relieve back pain, but it is important to avoid acupressure and refrain from using essential oils. Many pregnant women hope to alleviate back pain through massage. Gentle massage can help relax the muscles in the back, which is indeed beneficial for relieving lumbar and back pain. However, it is crucial to avoid massage techniques that involve pressing specific acupuncture points, as individuals engaged in the massage industry in China may not have a deep understanding of traditional Chinese medicine. Pressing certain points, such as Yongquan and Sanyinjiao, can potentially induce miscarriage. Additionally, many massage places tend to use essential oils, but it is advisable for pregnant women to avoid them as many essential oil components pose a risk of miscarriage. If pregnant women wish to enjoy a comfortable massage and keep their skin lubricated, it is recommended to use gentle and organic body lotion.

3. Using abdominal belts for the waist and hips can also be effective

Pregnant women can also use abdominal belts to help relieve pain. It is best to choose belts that cover both the waist and hips. Such belts can help reduce pressure on the waist, minimize the chance of lumbar misalignment, and decrease the likelihood of stretch marks.

4. Trying gentle exercises

During pregnancy, especially in the second trimester, pregnant women can try gentle exercises to help relieve lower back pain. Pregnancy yoga and swimming are suitable options as they help strengthen the muscles in the lumbar and back regions. When performing these exercises, it is important to maintain gentle movements, avoid intense actions, and not overexert oneself.

5. Supplementing Type II collagen in the diet

As mentioned earlier, one of the reasons for lower back pain during pregnancy is the breakdown of collagen in bones and tendons due to the relaxation hormone secreted by the body. This collagen is primarily Type II collagen, and its reduction weakens the support provided by tendons and bones. Therefore, it is recommended that pregnant women moderately consume foods rich in Type II collagen to enhance the support provided by bones and muscles.