Back pain is usually a recurrent complaint in pregnant women, and this is because weight gain affects the body’s center of gravity, demanding more work from the spine during the several activities that new mothers do throughout the day. However, women may consider some recommendations to prevent discomfort during this beautiful stage.

Dr. Luis Neira, Traumatologist of our clinic, warns that uncontrolled weight gain during pregnancy produces more axial load, that is, more work to support by the intervertebral discs, which may lead to degeneration. It is recommended that women gain a maximum of 10 to 15 kilos during pregnancy.

Eating for two, with the excuse that a baby is coming or stop exercising because “it is dangerous” are two myths that should be dismissed during pregnancy. Women have to follow a balanced diet and carry out appropriate sporting activities to stay strong and healthy during these 9 months.

However, if future mothers have lower back pain even when they are at rest, or cannot do daily activities for fear of suffering stabbing pains, or have pain that spreads down to the legs or fever they should seek the help of a Traumatologist specialized in spine care to do a thorough evaluation and recommend the most appropriate treatment.

To avoid suffering these discomforts, it is recommended to keep an adequate weight. If it is necessary to lose a few kilos, you should receive the advice of a Nutritionist, and strengthen the muscles with the help of aerobic exercises, swimming, dancing, or cardiovascular routines. It is not only about gaining body mass but also having flexibility and conditioning of the spine, indicates the Orthopedist.

Also, exercises with axial load should be avoided, because the spine has to support “barbell or dead weight”, or jump high because it may lead to injury in the spine.

In these pandemic times where many pregnant women are working from home, it is important to have ergonomic habits. For example, avoid sitting for more than an hour, taking active breaks to relax muscles, taking preventive measures when carrying loads or when performing various daily activities at home.

It is recommended to walk with a straight back, avoiding arching the spine or pulling the abdomen out, wearing comfortable shoes with good support in the arch of the foot, and not standing or sitting for long periods. Sleeping on your side on a firm mattress and placing a pillow between your legs, massages to relieve contractures, exercises to stretch and strengthen the muscles of the back, among other measures that will be important to not presenting discomfort in the spine and having a happy pregnancy and healthy.

Dr. Luis Neira
Traumatoloist at Clínica Ricardo Palma