How to prevent low back and hip pain during and post the pregnancy

The low back and hip pain can be frequent problem for the new mothers and it can curtail their normal activities. This is the one of the reasons why women may research to find the solution to this problem.

Pregnancy creates changes in the women’s body (hormones and weight). The weight gain is causing the spine to increase its curvature, weakness to abdominal and lumbar core muscle making more pressure on ligaments connecting the spinal column and the hips. Other stress on the body and the joints are coming from the changes in the female’s center of gravities. This occurs throughout the period of the pregnancy. The new distribution of the weight causes more pressure against low back in the places of the spine joints which are smaller and often weaker then.

Knowing how to prevent and reduced post pregnancy pain of the low back and hips can be valuable to the women.

In order to protect your body, women must learn proper exercises program to improve flexibility of the spine and legs together with strengthening exercises of supporting core muscles. For some women, expecting more than one child or those who gained a lot of weight, a supporting abdominal brace would be a great help. In extreme situations when pain could be out of control seining your family doctor or physiotherapist would be the proper solution.

Some tips for exercising after delivery

Pelvic floor

The pelvic floor is the part of your body to take care of first. Kegel’s exercises (contraction and relaxation of the pubococcygeus muscles) are recommended with this purpose.

• Contracting your pelvic floor muscles could be done if you imagine that your holding an object with your vagina. Hold the contraction for 3 seconds and relax. Repeat it 10 times.End by holding your contraction for 20 seconds. Begin with 2 - 3 contractions per session and build up to holding 5 contractions several times per day. This exercise should be done in sitting position with your knees bent and your sole feet together, facing each other.
  
• Cowling while tighten and then relax the muscles of your perineum (pelvic muscles). Imagine that your going to adjust a jean on your waist. Do 3 set of 10 times 3 each

  Diaphragmatic breathing (Belly breathing)

• Deep abdominal breathing will help you regain the strength in your abdominal muscles and help you relax.
• Lying down or sitting on a comfortable surface relax your body as much as possible (shoulders back and down) , allowing your weight to sink into the surface on which you are lying or sitting. Gently put one hand on your chest and the other on your abdomen, close your eyes and being to notice your breathing. Inhale. Abdomen and hand rise upwards much more that chest and hand; stretch your abdominal muscles outward. Hold for a count of 5. Exhale, abdomen and hand fall down-ward; pull in your abdominal muscles. Hold for a count of 5. Repeat 3 to 5 times. Inhalation should be 3 times longer than exhalation.

  Walking

• Start with 15 minutes 3 times per week. Gradually increase the walking time up to 40 minutes. Start walking as soon as you can following the nurses and physicians advises.
  

  Abdominal strengthening

• Scissors

Lying down on a comfortable surface raise your legs straight 30 cm from the floor, crossing your legs (left over right and the opposite) 10 times each.

From the same position move your legs up and down. Repeat 10 times each.

• Pelvic tilt

Lie on your back, with your knees bent. Tighten your stomach and buttock muscles to tilt your pelvis. Flatten the small of your back against the floor and hold for a count of 2 to 3 seconds. Increase gradually to a count of 10. Relax and exhale. Repeat 3 to 5 times.

Sit-backs

Begin these about 1 - 2 weeks after birth.

• Sit with your knees bent, feet flat on the floor and arms stretched out in front of you. Lean back as far as you can without feeling weak or unsteady. Gradually increase the distance you lean back as you build up strength.

Once you are be able to lean all the way to the floor, you can vary this exercise with folding your arms over your chest. Repeat 10 times

Legs

• Cycling

Lying down on a comfortable surface and do the cycling toward the ceiling. 3 set of 20- 50 repetitions.

• Leg sliding/stretches

Lie on your back with one knee bent. Keep your back flat while sliding the heel of the straight leg up and down the surface on which you are lying. Work only within the range where you can keep your back flat. Repeat 3 to 5 times with each leg.

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