Effective back pain relief massage for pregnant women

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Back pain during pregnancy is a common condition due to causes such as weight gain, body center of gravity, hormonal changes,... To prevent or relieve pain, massage back pain relief for pregnant women is method is widely used today.

1. Causes of back pain in pregnant women

Most pregnant women experience back pain, usually starting in the second half of pregnancy. There are many causes of back pain in pregnant women such as:
Weight gain: In a healthy pregnancy, women usually gain 11-16kg. The spine will have to support that weight. This can cause lower back pain. In addition, the growing weight of the fetus and uterus also puts pressure on the blood vessels and nerves in the back and pelvis; Change your posture: Pregnancy changes the body's center of gravity. The body will tend to lean back, increasing the natural curve of the lower spine, leading to back pain; Hormonal changes: During pregnancy, the body produces the hormone relaxin, which allows the ligaments in the pelvic area to relax and the joints to become looser in preparation for labor. This hormone can loosen the ligaments that support the spine, leading to back pain; Muscle Separation: As the uterus expands, the 2 parallel muscles that run from the rib cage to the pubic bone can separate along the central junction. This separation of muscles aggravates back pain; Stress: Stress can cause muscle tension in your back, causing back pain or cramping. Pregnant women will feel more back pain during periods of nervous tension. SEE ALSO: Back pain during pregnancy: 7 tips for pain relief

2. Measures to relieve back pain for pregnant women

Except for the case of chronic back pain before pregnancy, all other cases can reduce back pain during pregnancy significantly if the following measures are applied:
Exercise: Exercise during pregnancy often Regularly helps to strengthen muscles and flexibility for the body. That reduces stress on the spine. Exercises that are safe for most pregnant women include walking, swimming, and stationary cycling. A doctor or physiotherapist can also instruct pregnant women to do exercises to strengthen the back and abdomen; Apply heat and cold: If your doctor agrees, you can apply cold compresses to the painful back for up to 20 minutes (many times a day). After 2-3 days, pregnant women can switch to hot compress method - place a heating pad or hot water bottle on the painful area. It should be noted that pregnant women do not apply heat to the abdomen during pregnancy; Improve posture: Pregnant women need to have a suitable posture when working, sitting or even sleeping. For example, sleep on your side and place a pillow between your knees to reduce stress on your back. When sitting at the desk, pregnant women should put a rolled towel behind their back for support; Put your feet up on a stack of books or a stool, sitting with your back and shoulders straight. In addition, pregnant women can also wear a support belt; Acupuncture: This is a method of using thin needles inserted into the skin at certain locations on the body to relieve low back pain during pregnancy; Chiropractic: When done correctly, chiropractic can be safe for pregnant women. However, pregnant women need to consult a doctor before applying; Yoga for pregnant women: Do simple stretching exercises to prevent and relieve back pain during pregnancy; Another note: When needing to pick up something on the ground, pregnant women should sit down slowly instead of bending over; do not wear high heels; should not sleep on your back,... MORE: Pregnancy with pelvic pain: Should you give birth naturally or by cesarean?

3. Effective back massage for pregnant women

Is massage good for pregnant women? In addition to the above methods, back massage during pregnancy also helps prevent and reduce back pain for pregnant women effectively.

3.1 Massage process to relieve back pain for pregnant women

Preparation: Create psychological comfort for pregnant women. At the same time, prepare a comfortable, cool and clean massage space, can play soft and pleasant music. The massager should be the husband because pregnant women cannot massage themselves; Instruct the pregnant woman to lie on her left side or sit, using a pillow at the elbow. Next, the masseuse massages hot hands and fingertips, starts massaging from the nape of the neck and gently massages down the hips. Continue massaging back to the shoulder area, pulling along the body and radiating to the sides; The masseuse uses both hands to gently press and stretch the muscles. Then, the performer uses the thumb and the upper part of the palm to press and gently massage the back area. Attention should be paid to gentle, slow massage in the shoulder area, lower back and below the hips; Repeat the above massage steps at a slower speed. Finally, finish the massage after about 15-20 minutes.

3.2 Notes when massage to relieve back pain for pregnant women

Back massage during pregnancy brings a lot of benefits, but to ensure the health of both mother and fetus, attention should be paid:
Should massage after eating about 2 hours; Time for a massage is about 15-20 minutes; It is recommended to change positions frequently during the massage; Massage should only be in the second or third trimester of pregnancy; If you have gestational diabetes, pregnant women should eat a light meal before the massage; During the massage, if you feel dizzy, nauseated, uncomfortable or any other symptoms, you should stop immediately; Pregnant women at risk of miscarriage or other health problems should consult their doctor before performing massage. SEE ALSO: Instructions on how to massage pregnant women during labor

4. Pregnant women with back pain when should see a doctor?

If you have applied the above methods but do not relieve your back pain, you can consult your doctor to try other treatments. In particular, it is important to consult a doctor before taking pain relievers. In some cases, your doctor may prescribe pain relievers or muscle relaxants that are safe during pregnancy.
In addition, pregnant women should call their doctor immediately if they experience severe back pain, pain that is getting worse or comes on suddenly, rhythmic cramps, difficulty urinating, or a tingling sensation in the arm. In some cases, severe back pain can be related to problems such as pregnancy osteoporosis, septic arthritis or spondyloarthritis. Heart palpitations can be a sign of labor or premature birth. Therefore, when pregnant women experience the above symptoms, the family should immediately notify the doctor.
Back massage during pregnancy requires the person performing the massage to have basic skills and understanding. At the same time, in the process of massage for pregnant women, it is necessary to pay attention to the posture, intensity of massage, ... and stop immediately if there are abnormal signs.

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References: mayoclinic.org, webmd.com,