tips to avoid back pain during pregnancy

There are some things that cause pain in the back of pregnant women, including:

a. Increased hormone
b. The influence of gravity, because of the greater stomach
c. Gained weight
d. Posture or body position was wrong   
e. Stress




Here are some tips to relieve the back pain :

 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 parcel package containing hot water or hot shower directed at the back can help with back pain.

4. Sleep on sideways position 
When the stomach getting bigger, try to sleep on sideways position with one or both knees bent.

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

6. Sit and Stand be carefully
Sit with feet slightly elevated. Choose a chair that supports your back or place a small pillow behind your lower back. Frequently change positions and avoid standing for long periods of time. If you have to stand, try to rest one foot on a lower bench.

7. Try to do 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.

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