Backache is more common in women who had back problems and spine prior to pregnancy, are more than pregnant, are not physically fit enough, or have acquired a lot of weight during pregnancy.
According to the latest study from the World Health Organization (WHO), disorders of the locomotor system, particularly the spine, accounting for over 60% of sick absence from work.
Remember that a good night’s sleep at home is vital for your productivity at work. Your spine requires seven hours of sleep to heal correctly. Maintain a good mattress that will alleviate your back and provide relief, especially as your pregnancy progresses. The mattress should not be excessively firm; rather, it should conform to the shape of the body and respond to pressure and temperature. A specific pillow, such as a croissant, can be used to support the stomach and head briefly.
The Expert’s Recommendation
First and foremost, maintain proper body posture. While working, sit down so that your spine is active. The muscles that alleviate the intervertebral discs and articular cartilage would work as a result of this. Sit down and move your pelvis towards the seat so that it contacts the backrest.
Pillow For The Lower Back.
The best option is to use a pillow to maintain the proper bend of the spine. A pillow like this can be found in any rehabilitation equipment store or online.
How Never To Sit.
Avoid sitting in a position where your back resembles a “C” and your pelvis is tilted back. This bending of the spine can aggravate your back discomfort.
Exercise-The Paraspinal Muscles.
Sit on a therapeutic cushion that has been placed on the chair’s seat. Because you’re sitting on a pneumatic cushion, you’re not fully stable; your pelvis shifts a little, and you tighten your muscles to preserve your equilibrium, which relieves your spine. Replace the chair with a rehabilitation rubber ball if you have the opportunity!
While Working, Switch Positions Periodically.
Make a point of getting up every hour to stretch and take a few steps. If you have an adjustable backrest, fold it back as much as you can and lean back – this will wonderfully ease your spine.
What About A Standing Job While Expecting A Child?
Distribute your weight evenly between both feet if you’re standing. Try not to stand still for long periods of time, and shift positions frequently to encourage muscular activity. If you have to stand for an extended period of time, try shifting your weight from one leg to the other. You activate different regions of your muscles by adjusting the weight. Take frequent pauses at work; it will provide your spine at least a temporary reprieve. Get rid of your high heels and replace them with flat, comfy shoes that will help you maintain a solid body position.
What Is The Most Prevalent Location For Pain?
Back pain in the lumbar area is common. It gets worse when you stand for lengthy periods of time, lean over, or lift larger objects. Pain in the pelvic area is also common. The soreness travels to the buttocks as well. Unfortunately, pelvic pain symptoms do not go away after a short period of rest. Pelvic pain might be exacerbated by jobs that require you to maintain the same body position all of the time. Avoid bending, rotating, and lifting heavy objects if you desire it. Consult a doctor who can demonstrate proper body positioning and provide advice on how to relieve back pain and avoid it.