After pregnancy, I have a back pain, "unloading the goods" is still painful, just learn these tricks early!

Guide experts in this article: Zheng Sixth Hospital’s Physics Therapist Zheng Sixth Hospital of Sun Yat -sen University is stopped

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[Xiaobian broken thoughts] In October, as the baby grew up day by day, the waist load of the pregnant mother was getting bigger and bigger, and the back pain began to appear frequently.Some pregnant mothers want to be relieved after being "unloaded", but many women often crime after giving birth to their baby back pain, and some even become "old faults" for many years.Is it all pregnant women with back pain in pregnancy?Do you dare to take medicine and get injections. How can you reduce the torture of low back pain during pregnancy?How to treat postpartum back pain?Listen to what the rehabilitation experts say.

1 pregnancy: "relaxation hormone" is strange, resulting in relaxation of muscle fascia and insufficient strength.

Women secrete a kind of relaxation hormone during pregnancy. This hormone can allow the body’s soft tissue, tendon, and fascia to relax to meet the needs of women’s bodies during pregnancy, such as fetus growing up and uterine swelling.The relaxation hormone makes the ligament, pubic bone combination, and white lines, which can keep the uterus continuously expand and allow the fetus to grow up. This is a natural physiological reaction.At the same time, as the abdomen continues to bulge, the lumbar vertebrae’s physiological curve increases, and the load of the lumbar spine is increasing.

Editor: The relaxation hormone secreted during pregnancy not only has a effect on the uterus and abdomen, it has a effect on the joints and soft tissues of the whole body, so it leads to unstable joints and pain in the later period during pregnancy."It hurts".2 postpartum: lack of exercise during pregnancy, waist overload, and the problem extend to postpartum.

The abdomen during pregnancy is basically weak. At this time, the waist is overloaded, and the abdomen and waist should be used for the dysentery during the production process.Pain is because the power of the whole body’s muscles should be used overload during production, and it does not pay attention to the corresponding exercise during pregnancy and insufficient muscle strength.Therefore, the prevention of low back pain should be prevented from pregnancy.

1 technique adjustment

Pregnant women have back pain and want to massage and relax, but no one dares to massage pregnant women.However, in the rehabilitation department of the hospital, there will be some techniques in specific posture to relieve pain, and then help pregnant women to adjust their posture (walking posture, standing posture, sitting position) to consolidate the effect.

2 exercise training

Regardless of whether it is pregnancy or after delivery, the most important thing is to rely on correct exercise training to cure.Its effect is obviously better than completely passive treatment, otherwise many patients will recur after a period of time after passive treatment.It is based on the active movement of pregnant women to enhance physical fitness. This is considered to take care of the treatment and prevention.

3 physiotherapy

Postpartum lumbar back pain, at the same time, can be used for treatment with physical factor therapy, such as warmth and other methods to promote blood circulation and relieve pain.

4 Massage points, hot compresses of traditional Chinese medicine, and acupuncture can also be used to treat postpartum back pain.

1 Breathing training.

Stand straight with both feet and flat shoulders, and naturally put your hands on both sides of the body. When inhaling, your arms are lifted up from the sides of the body upwards. After holding your head over your head, your arms are restored at the same time. The movement should be slow and gentle.Every morning and evening, do 10 groups each time, and train regularly.

When doing this action, the upper limbs can be exercised, and you can also train physical and lung capacity.In the early pregnancy, you need to lie down to do this breathing training.

2 Stand on the wall.

Many women will lean forward in the third trimester, because the lumbar spine has increased.There is a way to effectively improve and relieve low back pain caused by the large waist.

Pregnant women stand by the wall. Generally, when the pelvis is leaning forward and the lumbar spine curvature increases, there is a gap between the waist and the wall.Slowly straighten to the wall, the gap disappears, and the action purpose is achieved when the hand is not over.It is recommended that pregnant women stand on the wall for 5-10 minutes per day, and at the same time with respiratory training.

Simply change the standing position, it can relieve the soreness of the waist, and it is convenient and safe.

3 The extension training in the production of the ball.

For example, the lower limbs, pelvic activity, and side waist extension, etc., should also put anti -slip pads below the production ball to train some specialized postures.

Of course, when training, professional therapists must be safer to protect and guide the action.

4 Potting bottom muscle training.

It can be done while standing on the wall.Training method: Remove the abdomen and pelvic floor muscles during inhalation. When exhaling, the abdomen is collected and contracted to improve the bottom muscle.This not only makes the bottom muscle training, but also the legs are also working force when standing, that is, at the same time, it is also training the lower limbs.

The pelvic floor muscles include the pelvic fascia group of the pelvic floor muscles such as the urethral opening, vaginal opening, anal atrpos and perineum tendon, and anal muscle. Preventive training needs to be performed in advance.

5 Plati training.

In short, Plati is the control training of core muscles. Long -term training can effectively maintain the training effect.When most people’s core muscle groups are not enough, even if they are treated, if they are not maintained after adjustment, they will hurt in a few days.Therefore, the training of core muscle groups includes abdominal muscles, lumbar muscles, basin bottom muscle groups, etc., as well as training of hip muscles, which can strengthen and maintain the stability of the spine.

During pregnancy, it can be done appropriately, and the correct guidance must be followed so that the problems that occur can improve. The muscle strength and endurance can be improved. The treatment effect can be maintained. There is basically no problem after giving birth.

1 Production balls extend balance training.

With the help of yoga balls for balance, core training, and related extension training.

2 Simple bridge movement.

Methods: lying on your back, bent on your knees, stepped on the bedboard with two feet, lifted your hips and left the bed for 2-3 seconds. After this action, 10 groups can be made in one day, 5 groups in the morning, 5 groups in the morning, 5 in the afternoon, 5 in the afternoon, 5 in the afternoon, 5 in the afternoon, 5 in the afternoon, 5 in the afternoon, 5 in the afternoon.For groups, if you have poor physical fitness, you can start from the two groups.It can start two weeks after giving birth.

Do not lift the butt too high when you do bridge -type exercise. Do not far exceed your head. You need to close your hips and clamp your hips when you exercise. Then you can put it down.

3 Simple flat -style training.

Use both hands and knees to support the body, keep the body flat and leave the bed surface. At this time, the abdomen and waist are working hard. In a static state, you only need to load the power of the upper body.Support with the forearm and forefoot.

Be sure to do it step by step, and do the action to do it, and do it at a level of load.

4 some lower limb training.

Lie on your back lying on the bed for flexion and leg extension. If you feel that doing so is very simple, you can do flexion and extension together. These actions are slid on the bed, suitable for postpartum confinement.

5 Air bicycles and so on.

As the training intensity is strengthened, you can try your legs to leave the bed, that is, lying down and flexing your knees, lift it up and straighten your knees. If this can be done smoothly, you can try to step on the bicycle in the air.

These are training that can be completed without a lot of strength in the abdomen and waist.After training to a certain degree, targeted training can be used to assist in tools, such as to activate muscles and enhance muscle strength and endurance.

It is generally not recommended to sit up in postpartum.

1. Because the waist strength of the pregnancy period is not enough, the abdominal pressure will be increased when sitting on supper, and the abdominal muscles, especially the abdominal rectus muscles, are not enough to protect the abdominal cavity.Increase the load of the bottom muscle when the abdominal pressure is increased.

2. Sitting on the back of the back of the waist muscles is relatively high. It is required that the waist strength is stronger to do. Therefore, the waist strength is relatively weak. People with low back pain will exacerbate the pain of the waist.

1 Reasonable diet to avoid excessive nutrition.

Many mothers eat too much during confinement and less exercise. At this time, endocrine does not return to the original level, and high nutritional levels of hormones are easy to absorb. These three reasons will cause obesity after confinement.In this way, the muscles will become weaker and the load of the body will increase. It is also necessary to maintain the needs of normal daily life. It will fall into a vicious circle and the body is getting worse and worse.

2 Pay attention to protect the waist and abdomen.

Change your child with diapers and bathing in your most comfortable posture.To avoid excessive bending, it is best to squat without just bend over to pick up things.

Try to avoid standing for a long time and sitting for a long time.For example, try not to sit in front of the computer as much as possible. You should stand up every two hours to stretch your waist and stretch your waist instead of bending down, which is helpful to prevent low back pain.

Experts recommend


Physics therapist at the Sixth Hospital of Sun Yat -sen University, the first clinical comprehensive rehabilitation physical therapist in China, and the clinical practice rehabilitation physical therapy teacher.

Main diagnosis: posture adjustment during pregnancy, neck and back pain during pregnancy, joint pain during pregnancy, and exercise training during pregnancy; postpartum pelvic floor function (urinary incontinence, urinary retention) recovery, postpartum breast function recovery, postpartum back pain, postpartum joint pain, postpartum abdominal abdomenRehabilitation and rehabilitation of rectus, postpartum pubic bone combined pain rehabilitation, postpartum pelvic zone adjustment, postpartum physical training, body shape training, etc.

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