Back pain is a constant complaint among pregnant women and is generally associated with uncontrolled weight gain. Two very common myths should be eradicated during this period, such as: “I am eating for two” or “Exercising is dangerous for the baby”. About the above-mentioned, Dr. Luis Neira, traumatologist of our clinic and spine specialist, gives us some recommendations to avoid back pain during pregnancy:
- Maintain a balanced diet and an adequate weight, which should be monitored by a nutritionist.
- Perform exercises, as appropriate. Exercises in which the spine must support “dead weight” should be avoided.
- Improve ergonomics at work and/or at home, avoiding long periods in the same position, either sitting for more than 1 hour, standing, or lying down. Active breaks should be taken to relax the muscles.
- Perform stretching and flexibility exercises.
- Walk with a straight back, avoiding arching the spine or protruding the abdomen.
- Wear comfortable shoes with good foot support.
- Sleep on your back or your side (fetal position).
- Receive massages to relieve contractures.
- Practice breathing and strengthening exercises for the back muscles.
For any constant lower back pain, sciatic pain, tingling sensations, or numbness in the legs, do not hesitate to go to a specialist in spinal surgery.
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Dr. Luis Neira
traumatologist at Clínica Ricardo Palma