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Apr 24

Back pain during pregnancy - what really helps?

As a pregnant woman, you can strengthen your back and relieve your pelvic floor while sitting and standing!

It hurts in the back, the abdomen pulls forward, sitting and standing for long periods of time is difficult. Pregnancy – a time full of anticipation, but also full of physical changes that don't always make the heart beat faster, but are sometimes really unpleasant and challenging.

Back pain is one of the most common complaints experienced by expectant mothers. According to studies, more than 60 percent of pregnant women are affected by back pain.

Especially for women who spend a lot of time sitting or standing during pregnancy, whether in the office or at home in the home office, this pain can be particularly distressing. The pain occurs mainly in the lower back, i.e. in the lumbar region, on the sacrum or in the pelvic floor area. Do you know?

Pregnant woman sitting in home office with back pain Sitting in the office or home office for long periods of time is particularly stressful for pregnant women.

The good thing is that there are ways you can prevent or at least alleviate pregnancy-related back pain. We give you practical tips on how to strengthen your back, especially while sitting and standing in everyday life or in the office, so that your pregnancy is as comfortable as possible.

What exactly causes back pain in expectant mothers?
Back pain due to hormonal changes

Among other things, hormonal changes play a decisive role. The increased secretion of the hormones relaxin and progesterone ensure that the joints, ligaments and muscles become softer and more elastic, so that the pelvis can be stretched so that the baby has enough space in it. This causes the pelvis to lose stability and can cause pain in the pelvic floor.

However, the ligaments and tissues become more flexible not only in the area of the pelvic floor, but also in the spine. As a result, the support of the spine decreases, which, in combination with the additional physical strain, can cause pain in the back.

Poor posture can cause pain

Due to the growing belly, the body's center of gravity shifts more and more forward, which leads to many women falling into a hollow back at some point. This bad posture of the back causes tension in the muscles and back pain.

Weight gain as a pain trigger

And then there's the extra weight. Especially in the last trimester of pregnancy, back pain occurs more frequently, because with increasing weight, the expectant mother becomes more and more limited in her mobility. The bones and joints have to bear the extra weight and the strain on the muscles in the back is high.

Woman measuring her waist circumference during pregnancy As the abdominal circumference increases, many pregnant women fall into a hollow back. This poor posture causes back pain.

When the sciatic nerve presses

If you experience stabbing pain during pregnancy, it may be that a nerve is pinched. The sciatic nerve, in particular, is a problem for many pregnant women. This runs from the lumbar spine down through the gluteus muscle and thigh to the foot. If the stabbing pain persists for a longer period of time, you should always consult your doctor.

And how can I keep back pain at bay?

Exercise is also extremely important during pregnancy, even if it becomes more and more difficult as the pregnancy progresses. Especially in the office, there is a risk of becoming sluggish.

Here we show you how to stay active in the office or home office and strengthen your back and relieve the pelvic floor.

'With a height-adjustable desk like the Aeris Active Desk you can regularly switch between standing and sitting.

Active, back-friendly standing:

  • A height-adjustable desk would be perfect for your workplace, such as the Aeris Active Desk, which you can work on alternately while standing and sitting. This allows you to activate different muscle groups and avoid overloading.
  • Stand a little more rubbly than usual to put even weight on your feet.
  • Don't push your knees through when you're standing, but bend them slightly.
  • Make sure that the pelvis is neutral and try not to fall into a hollow back. To do this, tilt your belly button upwards. Lift your chest up and don't let your shoulders hang forward.
  • To make standing even more comfortable, you can also use an active standing mat, such as the Aeris Muvmat.

  • The topographic 3D structure in the standing mat activates your foot reflex zones, relaxes your muscles and keeps your body moving: just like walking on the forest floor. The Active Standing Mat can be used with shoes, but also barefoot. In addition to the office workplace, the standing mat is also a good companion in your home. Simply wherever you have to stand for a long time.

    Active standing work mat Aeris Muvmat The Aeris Muvmat makes standing for long periods of time more comfortable for pregnant women.

    Active, back-friendly sitting:

    Falls du noch keinen height-adjustable, ergonomic office chair it's time for it now. You can't oblige your employer to buy one, but it doesn't cost anything to ask.

    At Aeris We do ergonomic office chairs which offer you the opportunity to move into all three dimensions while sitting. Talk back and forth, left and right, up and down.

    These chairs, such as the Aeris Swopper, are not only fun, but are also extremely pelvic floor friendly. You will always get back into a healthy upright posture if you tend to slump when sitting for a long time. The pelvis, hips and, of course, the back are automatically relieved by the free movements to the right and left as well as forwards and backwards.

    ergonomic office chair Aeris Swopper The Aeris Swopper strengthens the back through the free movements in all directions.

    By sitting on the Aeris Swopper mobility is promoted, especially in the lower lumbar spine (lumbar spine) and in the isosacral joint area (SI joint), and the muscles that stabilize this area are also addressed. It is precisely this stabilization that is enormously important during pregnancy. This is because the weight of the child and the abdomen forward puts a particular strain on the lumbar spine and SI joint regions.

    And the vibrating capability of the Aeris Swopper, i.e. the movement up and down, which gently cushions the body when sitting down and supports it when standing up, is very pleasant during pregnancy.  On the other hand, it is the special tilting ability of the chair that makes it particularly easy for pregnant women to first shift their weight forward when standing up and then to rise when the tip of the nose is slightly in front of the abdomen.

    Tip: The Aeris Swopper also proves to be extremely helpful when breastfeeding and weighing. The gentle rocking on the chair calms both mother and child and this has an overall beneficial effect on the entire breastfeeding situation. And if newborns have problems with the intestines, "swoping" also does a good job. Swinging up and down activates the child's bowel activity and helps him to cope well with this phase.


    Woman sitting with baby on ergonomic office chair Aeris Swopper The rocking on the Aeris Swopper has a calming effect on mother and child.

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