Tips and exercises to develop good habits and avoid pain during pregnancy.
One of the most common pregnancy ailments is back pain. It can occur very early, from the first few weeks. "The hormones secreted during pregnancy are responsible for it and make the joints mobile, especially those of the pelvis," says Dr. Bernadette de Gasquet, a doctor, yoga teacher and author of numerous books on maternity. But it is especially at the end of pregnancy that the pain intensifies.
As the belly becomes rounder, the spine deforms under its weight and balance is altered. To compensate for the load to be carried, the posture changes. All this contributes to back pain. All the more so when the pregnant woman is tired or spends too much time standing, for example.
Likewise, women already weakened by back problems before their pregnancy are more prone to back pain, "especially those with very mobile and flexible joints, such as dancers or women who practice yoga," adds Dr. De Gasquet.
Also, the pain increases with the number of pregnancies and women prone to lower back pain during their period are more often victims of low back pain during pregnancy.
A pain that can make you think of sciatica. The pain is localized in the lower back and may be reminiscent of kidney pain or sciatica. "Anatomically, the pain originates at the sacroiliac level, which explains why the pain is felt in the lower back, even up to the buttocks," says Bernadette De Gasquet. However, the pain does not lead to a blockage of the back, it is not sciatica. It appears mainly when changing position.
Beware of bad posture
"Maternity often reveals the weak points, through the simplest, most daily gestures" explains Béatrice de Gasquet in her book "Bien être et maternité". Pregnant women often develop bad posture habits. They bend excessively to compensate for the weight of the belly. They have a round back to pick up an object on the ground. In short, all this contributes to accentuate pain and to initiate bad habits, which will most often be difficult to lose.
In addition, the body is always subject to hormonal secretions following diapers, so lumbar pain does not go away. "In addition, between the pre and post partum period, there is a sudden imbalance of the spine" notes Bernadette de Gasquet.
All the more so since once the baby is born, the back will be constantly solicited: we will still have to take him in our arms, bend over to take care of him, bathe him, carry the stroller... but also carry shopping bags etc. Some women do not necessarily feel significant pain at first. However, if these bad postures are introduced, chances are that the spine will be damaged over time.
To avoid discovering it too late, it is therefore essential to educate oneself from the time of pregnancy. "The most important thing is to learn how to move and how to make the right changes in posture: getting up, lifting, bending, sitting, etc.". The biggest mistake is to keep arching and bending your back all the time," continues Dr. de Gasquet.
A support belt
Wearing a pelvic support belt during pregnancy is a very effective solution to prevent back pain. "Pregnant women often tend to arch and de-arch their pelvis all the time, so their pelvis is always in motion. With the belt, the lower back joints are held and stabilized, even during movement. In addition, it forces you to stand up more and so it strengthens the back," explains Bernadette de Gasquet.
When to wear your pregnant support belt?
During the whole pregnancy and even after diapers, you can wear it as often as you like, especially when walking and when you do activities in a standing position: shopping, housework, etc. The point is to support the movement. How can you do this? It should be placed horizontally on the upper thighs, just at the joint between the thigh and the pelvis, and especially not at the level of the kidneys.
The right gestures to prevent back pain
Sitting upright
Most chairs are unfortunately too high, with backrests that lean back too much. Result: you tend to sink into them by sliding your buttocks forward ... This is bad for your back because it tends to compress the vertebrae. Often, either you straighten up, which forces you to bend over, or you cross your legs, which is not recommended for circulation. What to do: Put a small footrest on your feet to flex your ankles and move away from the back of the chair so you don't arch. If you're tired and need support, use a ball-point cushion that you slide behind your shoulder blades (not your lower back).
Sitting and standing up smoothly
The usual mistake is to stand up straight forward and arch your back, which usually causes back pain in the long term. To get up from the sitting position, stand at the edge of the chair, tilt your back straight forward with all the weight of your body towards your feet. At the same time, your hands hold the edge of the chair on each side, so that you can use your hands as a lever. Then straighten yourself up one block. To sit down, repeat these gestures in the opposite direction.
Also pay attention to the passage between the lying and sitting position. Do not get up abruptly. Turn your pelvis and shoulders at the same time to get to your side, then use your arm as a lever to stand up and sit down.
Lying on your side
When you have back pain, you need to rest as often as possible, so you might as well do it in a position that suits your back and above all that does not aggravate your pain! If you haven't already done so, opt for a rather firm mattress (not too firm either) and a thin pillow. Prefer the position on your back or on your side "like a gun dog", preferably on the left side to reduce at the same time the problems of heavy legs. The vena cava, which brings blood from the lower body back to the heart, is indeed released. On the other hand, avoid the belly position which tends to accentuate the curvature of the spine.
Bending your legs to pick up an object
To empty the washing machine, pick up toys that are lying around, or make your bed, you lean forward and pull on your back, which makes the pain even worse. By bending and unfolding the spine, it wears out and compresses the discs between the vertebrae. This can even cause herniated discs. What to do: Always bend (bend your knees) to keep the spine straight, while leaning on one knee if necessary. Also, when standing up, keep your body straight.
Namely: if you bend down to pick up a heavy object, it is better to crouch with your heels on the ground, feet parallel, or put one knee on the ground and stand up with your back straight. A good exercise to work the leg muscles!
Wearing, getting dressed...
Preferably avoid carrying heavy loads if you have back pain, and delegate to those around you! For races if you can't do otherwise, try to distribute the load well on each side.
But the ideal remains the caddie to be pushed (and not to be pulled) or the delivery! To put on your pants and socks, prefer the sitting position. The same goes for shoes, always bring your foot towards you and never tilt your chest forward. Also, avoid sudden movements by passing the cloth over the last shelf of your bookcase.
Your movements should be as gentle as possible. If you have to clean your work surface or wash dishes, make sure it is at the right height. If not, use a step.
Exercises against back pain
Stretching the pregnant back
Sitting on a chair, standing upright as much as possible, is essential. Head pointing upwards with the neck rigid, while the buttocks are well fixed on the seat. Push in both directions at the same time. You can imagine that you are carrying a heavy object on your head.
If you are well stretched, the back remains straight and the object does not fall down! On the other hand, if you are hunched over or your head is bent, it might fall down! Avoid bending over! This is what happens if you straighten only your head and upper body. This exercise stiffens your entire back, while strengthening your lower abdominal muscles.
Relaxing to avoid tension
In the four-legged position, make the back flat. It is therefore necessary to both engage the shoulder blades to pull the shoulders back and thus erase the hump of the upper back, while pulling on the perineum to tilt the pelvis, and thus avoid the hollow in the kidneys. The neck should be slightly raised to align the neck with the back.
You can imagine that you are pushing back two opposing forces that are trying to bend you in half: one pushing on your buttocks and the other on the top of your head. If the exercise is well done, you could almost sit on your back! Avoid blocking your breathing! Breathe normally and relax... This exercise mobilizes the spine and back muscles in all directions.
When to consult?
If your pain persists, don't stand still. Speak to your doctor, the gynecologist who is treating you, or a midwife during your visits to the maternity ward. They will be able to advise you or even refer you to a specialist professional. You can also make an appointment with the physiotherapist in your maternity ward to have a check-up.
Watch your weight: The more weight you gain, the more the spine will tend to bend and thus cause pain. The ideal is to gain between 8 and 12 kilos during pregnancy. If you have gained a lot of weight, ask your midwife or gynaecologist for advice. Physical exercise is useful in the fight against back pain. For you, it will of course be gentle activities, such as walking or swimming. "Prefer swimming on your back so that you don't arch too much," notes Bernadette de Gasquet. Finally, painkillers are often not very effective.
