How To Manage Your Back Pain During Pregnancy?

Pregnancy is the most amazing feeling women go through. For one thing, you're becoming a completely different person nurturing a life and the other you've also discovered aches and pains you didn't know were possible.

Sometimes, it's a great pleasure to discover the new changes but sometimes it can be very painful. One of the most common experiences these days is the back pain which the majority of pregnant women experience.

What Causes Back Pain During Pregnancy

Back pain during pregnancy typically occurs when the pelvis joins the spine, at the sacroiliac joint. Backache during pregnancy is quite common, especially in the early stages. The ligaments in the body naturally soften and stretch to prepare for labor, which can strain the lower back and pelvic joints, resulting in back pain.

Weight Gain

Women gain a lot of weight during pregnancy. The spine has to support the weight which will result in lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.

Hormone Changes

Progesterone levels in the body rise dramatically throughout the first trimester. High amounts of this hormone relax the muscles and ligaments surrounding the pelvis, affecting joint stability and alignment.

Stress

Many people view pregnancy as a life-changing experience but this also brings with it new causes of stress. This stress has an impact on more than just a person's mood or psychological state. During stressful times of the pregnancy, you may feel an increase in back pain.

Muscle separation

As the uterus expands, two parallel sheets of muscles that run from the rib cage to the pubic bone, may separate along the centre seam. Back pain may become worse as a result of this separation.

10 Remedies for Pregnancy Back Pain during Pregnancy

Exercise

Muscles are strengthened and flexibility is increased with regular exercise. This can help to relieve stress on the spine. Exercises to strengthen the back and abdomen can be recommended by the doctor or physical therapist.

Practice Good Posture

As the baby grows, your center of gravity shifts forward. Leaning back to compensate can strain the lower back muscles, contributing to back ache during pregnancy.

Practice Prenatal Yoga

Prenatal yoga is a preferred choice among pregnant women experiencing back pain during pregnancy, as well as discomfort in their muscles, joints, and nerves due to the added weight.

Get a Prenatal Massage

When back discomfort is severe, a skilled prenatal massage therapist can provide immediate relief, especially if the cause is muscular clenching. Regular prenatal massage can help alleviate depression, anxiety and back pain during pregnancy.

Relax With Meditation

Pregnancy back pain remedies can include prenatal meditation, which you can practice anywhere. Simply sit or lie down in a quiet place and focus on deep, slow breathing.

Stretches

Stretching on a regular basis can help to loosen and strengthen the muscles in the back, reducing back pain during pregnancy and preventing future discomfort.

Put on a Belly Band

A belly band supports the weight of your growing belly and lower back, helping to alleviate back pain during pregnancy by relieving some of the excess pressure.

Use Pillows

Use a good pregnancy pillow or a normal pillow to support your back while sleeping. When lying on your side, position a pillow between your knees to help prevent twisting the spine.

Drink Water

Proper water intake can prevent muscle cramps as well provide a perfect operational body. Hydration is all around one of the most important needs for your muscles.

Utilise Heat or Cold

A low setting on a heating pad can help with back pain, as can an ice pack for cold therapy. While the heat could assist with muscle tension, cold therapy can reduce inflammation.

Adapt Daily Movements

Be mindful of the way you move when doing various daily activities. Avoid bending at the waist; squat to pick things up or kneel. Take regular breaks when sitting or standing for long periods, and move around gently to avoid straining your back. A survey of some frequently deployed solutions that might alleviate the strain on your back.

Common Tips to Prevent Back Pain in Pregnancy

Pregnancy back pain is a common discomfort many women face, especially as the body adjusts to accommodate the growing baby. Fortunately, there are simple remedies that can help alleviate the strain on your back. Incorporating the below habits into your daily routine can make a significant difference in managing back pain during pregnancy.

• Bend your knees and keep your back straight when you lift and pick something up from the floor.
• Try to avoid lifting heavy objects
• Wear flat shoes to distribute the weight
• Keep the back straight and well-supported while sitting.
• Get enough rest
• For gentle support and to alleviate back pain during pregnancy, sleep on your side with pillows tucked behind your belly and between your knees, rather than on your back.

When to See a Doctor?

Is back pain a symptom of pregnancy? While it is common, it can sometimes signal more serious issues, such as preterm delivery or a urinary tract infection. Contact your doctor if you experience any of the following symptoms:

• Severe pain
• Pain that lasts more than two weeks
• Cramps that occur at regular intervals and gradually intensify
• Difficulty or pain when urinating
• Tingling sensation in the limbs
• Vaginal bleeding
• Irregular vaginal discharge
• Fever

Back pain is a common side effect of pregnancy for most women. It is frequently connected to an increase in hormones and stress during the first trimester. If you've had back pain before getting pregnant or if you're overweight, you're more likely to experience it during your pregnancy.

Frequently Asked Questions