Backache or back pain is fairly prevalent during pregnancy, especially in the early stages.
During pregnancy, your body’s ligaments naturally soften and stretch to prepare you for labor. This might place strain on your lower back and pelvic joints, resulting in back pain.
Back Pain in Pregnant Women: What Causes It?
Pregnancy back discomfort is most commonly felt where the pelvis joins the spine, at the sacroiliac joint.
There are numerous plausible explanations for why this occurs. Some of the most plausible causes are as follows:
Gaining weight.
Women normally gain between 25 and 35 pounds during a healthy pregnancy. That weight must be supported by the spine. This can result in lower back pain. The weight of the developing baby and uterus also puts strain on the blood vessels and nerves in the pelvis and back.
Changes in posture. Pregnancy results in a shift in your center of gravity. As a result, you may begin to modify your posture and movement patterns gradually, even without realizing it. This may cause back pain or strain.
Changes in hormone levels.
During pregnancy, your body creates a hormone called relaxin, which relaxes pelvic ligaments and loosens joints in preparation for birth. The same hormone can cause loosening of the ligaments that support the spine, resulting in instability and pain.
Muscle separation
Two parallel sheets of muscles (the rectus abdominis muscles) that run from the rib cage to the pubic bone may separate at the middle seam as the uterus swells. Back pain may be aggravated as a result of this separation.
Stress.
Emotional stress can induce muscle tension in the back, resulting in back pain or spasms. During the stressful phases of your pregnancy, you may notice an increase in back pain.
Preacautions to be taken to avoid back pain :
- Do not lie straight on your back- sleeping on your back can cause extra pressure on you vertebrae, as your growing baby may also be pushing it along with your own weight, which might cause you a continuous and dull aching pain.
- Do not lie down on your left side for prolonged period of time, as it may cause over-stress over your heart, leading to increased work load of the heart. This may cause breathlessness. Now that doesn’t mean you stop sleeping on your left. Try minimizing it.
- Instead spend more time lying down on your right side.
- Always sit with your back supported using a pillow or two, depending on your comfort.
Preventing and alleviating back discomfort during pregnancy
Consider the following suggestions:
Bend your knees and maintain your back straight when lifting or picking something up from the floor.
Lifting heavy objects should be avoided.
When turning, move your feet to avoid twisting your spine.
Wear flat shoes to distribute your weight equally.
When carrying shopping, try to balance the weight of two bags.
When sitting, keep your back straight and well supported – check for pregnancy support pillows.
get enough sleep, especially later in pregnancy
have a massage or take a warm bath
Use a mattress that appropriately supports you; if necessary, place a piece of hardboard under a soft mattress to firm it up.
Join a back care class, either in a group or on your own.
Pregnancy Back Pain Treatments
More good news: Unless you experienced persistent back pain prior to becoming pregnant, your pain will most likely subside gradually before giving delivery.
Meanwhile, there are numerous things you may do to cure low back pain or make it less common and milder:
Exercise
Regular exercise helps to strengthen muscles and increase flexibility. This can help to reduce the strain on your spine. Safe exercises for most pregnant women include walking, swimming, and stationary cycling. Exercises to strengthen your back and abdomen can be recommended by your doctor or physical therapist.
Following are a few back exercises that have proved beneficial to many:
- Lie down on your back
- Place a roll of towel under your lower back
- Gently press the roll against the floor
- Hold for 3 counts and feel the pressure
- Release
Repeat it 10 times, twice a day.
Note: You can perform this exercise even in the 9th month of your pregnancy.
Both hot and cold.
Applying heat and cold to your back may be beneficial. If your doctor agrees, begin by applying cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) to the painful area several times a day for up to 20 minutes. After two or three days, apply heat to the uncomfortable area using a heating pad or hot water bottle. Avoid applying heat to your abdomen when pregnant.
Enhance your posture.
Slouching puts strain on your spine. Using optimal posture when working, sitting, or resting is, therefore, a wise decision. Sleeping on your side, for example, with a pillow between your knees, will relieve stress on your back. Place a rolled-up towel behind your back for support when sitting at a desk; rest your feet on a stack of books or a stool, and sit up straight with your shoulders back. Pull your hips forward and your shoulders back when standing. To compensate for your increasing tummy, you may tend to slouch back. Wearing a support belt may also be beneficial.
Stretch frequently.
Look up the terms “backward stretch,” “low backstretch,” and “standing pelvic tilt” to learn more. These exercises will assist to strengthen the muscles in your back and pelvis.
Back-pain-relieving exercises for pregnant women
This easy workout strengthens stomach (abdominal) muscles, which can alleviate back pain during pregnancy:
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1) Begin on all fours with your knees under your hips, palms under your shoulders, fingers in front, and core muscles elevated to keep your back straight.
2) Tighten your stomach muscles and raise your back to the ceiling, allowing your head and bottom to softly relax downwards. Simply move your back as far as you can comfortably without locking your elbows.
3) Hold for a few seconds before returning to the box position; avoid hollowing out your back; it should always return to a straight, neutral position.
4) Repeat 10 times slowly and rhythmically, working your muscles hard and moving your back cautiously.
Prenatal yoga or aquanatal lessons (gentle exercise programs in water) with a certified instructor can also help you establish muscles that will better support your back. Inquire at your local recreation center.
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Counseling
If your back discomfort is caused by stress, speaking with a trusted friend or a counselor may be beneficial.
Acupuncture
Acupuncture is a type of Chinese medicine in which small needles are placed at certain points on your skin. It has been demonstrated in studies to be useful in alleviating low back discomfort during pregnancy. If you’re interested in giving it a shot, talk to your doctor first.
Chiropractic When performed correctly, chiropractic manipulation of the spine can be safe during pregnancy. However, contact your doctor before considering chiropractic care.
Also, know about : How to take care of a pregnant woman during covid-19 pandemic – V Cure (vcurehealthcare.com)