Pregnant women go through a lot of changes physically and mentally. The spike in pregnancy hormones is the cause of changes in your body. You may suffer from fatigue, body pain, nausea, and many other problems that can make you feel uncomfortable during pregnancy. Back pain during pregnancy is common and usually occurs due to the stretching of the ligaments and bones. It is a sign that your body prepares for pregnancy and labour. If you're an expecting mother or planning for pregnancy, you are likely to suffer from backache during pregnancy. Continue reading to learn the ways to prevent backache during pregnancy.
Back pain during pregnancy is common that too in the early stages. It is one of the most common complaints of pregnant women. It is a sharp or dull pain in the lower back. Half of pregnant women may suffer from backache, leading to discomfort. There are chances for the back pain to worsen as you near the end of pregnancy.
There are no specific reasons for back pain during pregnancy. The following factors may increase the chance of back pain during pregnancy.
● Change In Hormone Levels: During pregnancy, the progesterone hormone spikes rapidly to prepare your body for pregnancy. This hormone is responsible for relaxing and loosening the muscles and ligaments. Another pregnancy hormone, relaxin, is responsible for expanding the birth canal. This hormone affects the stability of the spinal cord and loosens the ligaments, leading to lower back pain.
● Stress: Your mental health takes a toll during pregnancy due to fatigue and fear. This may result in stress during pregnancy, which may lead to back pain and cramps.
● Extra Pressure: The growing baby in the uterus puts extra pressure on your back, leading to pain during pregnancy.
● Weight Gain: You may put on some extra weight during pregnancy, but if you are overweight, this contributes to your lower back, causing back pain.
● Shift in Centre of Gravity: As the baby grows in weight, the centre of gravity of pregnant women changes. This may lead to leaning backwards for better balance, which can put extra pressure on your back and cause back pain.
● Muscle Separation: The abdomen has two bands of muscles responsible for stabilizing the spine and supporting the back. The growing fetus pushes these muscles, causing them to stretch. You may notice a pooch developing on the stomach as the pregnancy progresses. This is nothing but muscle separation, giving room to the growing uterus. This weakens the back and injures it, resulting in back pain.
● Improper Posture: Changes in your body may lead to improper posture, which can lead to back pain during pregnancy.
If you notice the following, it is a sign that you are suffering from back pain during pregnancy.
● You may experience stiffness in your back.
● Discomfort when standing for long periods
● Pain in the centre of the back
● Pain in the buttocks
● Pain over the pubic bone.
When you face discomfort due to back pain and the pain becomes severe, you may be unable to continue your routine. Consult your healthcare provider or your GP as the back pain during the final semester can be a sign of labour. You must visit your doctor immediately when you notice the following:
● Severe back pain
● Cramps that occur regularly
● Tingling sensation or numbness in the limbs
● Fever along with pain
● Difficulty when peeing.
Simple stretching and strengthening exercises can help treat back pain during pregnancy. Try these third-trimester back pain relief exercises.
Avoid twisting exercises as they can put extra pressure on your back, worsening the condition.
● Low Back Stretching: Start on all your fours, placing your knees under your hips. Now, pull your stomach in and raise your back upwards. Hold in this position for a few seconds, and then relax. Continue this for 10 times.
● Standing Pelvic Tilt: Stand upright against a wall and push your back against the wall
● Child Pose: This yoga pose is the best stretching workout for back pain during pregnancy.
The following offers pregnancy back pain relief:
● Offer cold and hot compress on your back.
● Use a maternity belt to support your back and ease pain.
● Ensure you improve your posture when you sit, walk and sleep.
● Sleep on your sides to avoid putting pressure on your back.
● Practice these exercises for back pain in pregnancy.
It is always better to prevent back pain than to treat it.
● Avoid lifting heavy weights during pregnancy.
● Maintain proper sitting posture such that your back remains straight. A maternity pillow can help to support your back.
● Rest well during pregnancy.
● Take a warm bath and massage to relieve pressure in the muscles.
● Use the right mattress for sleep.
● Wear supportive and comfortable shoes to maintain proper posture while walking.
● Keep your back straight and lift things on the floor by bending your knees.
● Never sleep on your abdomen.
Back pain during pregnancy is completely normal. Hormonal changes and the growing fetus are the leading causes of back pain during pregnancy. It is possible to prevent back pain during pregnancy. Simple stretching exercises can help ease the pain and serve as a relief for back pain during pregnancy. If the pain becomes severe, visit your doctor immediately, as it may be a sign of labour or other complications.
Proper posture can help prevent back pain during pregnancy. Always stand tall with your shoulders back. Keep your shoulders relaxed, drawing them a bit backwards. Make sure you maintain the natural curve of your lower back. Wear comfortable and supportive shoes to maintain the correct posture.
A pregnancy support belt helps reduce the weight on the back muscles. It helps improve stability and relieves pressure on the ligaments of the growing uterus.
You must consult your doctor immediately when you experience the following during pregnancy.
When you suffer from severe back pain that makes it difficult to carry out your regular work.
● Numbness or weakness in your legs
● Back pain along with fever
● Vaginal bleeding
● Cramps and contractions
You must wear supportive and comfortable shoes to maintain proper body posture and avoid back pain.
