A common complaint is lower back pain during pregnancy, and it is no wonder. You gain weight, the center of gravity changes and the ligaments in the joints of your pelvis are relaxed by your hormones. However, also, during pregnancy, you can avoid or relieve back pain. Consider seven ways to return pregnancy pain to the boot.
The good news is, your little one is rising. This is exactly what’s meant to happen—but it can still be rough on the back. You have a lot of business—most pregnant women experience back pain, usually from the second half of pregnancy onwards. To alleviate your back pain, you should know that there are things you can do. Here is what’s helping. You may also love to Know: Back Pain: 7 Important Things You Should Know
What is lower back pain during pregnancy?
Back pain generally takes the form of aches, stiffness and soreness in the upper or lower back and hips during pregnancy, which may often spread into the legs and buttocks.
When does Lower back pain during pregnancy start and end?
Unfortunately, in your pregnancy, back pain will begin fairly early. In the first trimester, some women feel it, but for many women, lower back pain begins about week 18, early in the second trimester. As the second trimester progresses, and particularly in the third trimester, it may linger or sometimes intensify until you give birth (when it is sometimes replaced by postpartum back pain!).
What causes Lower back pain during pregnancy?
A hormone called Relaxin is released during your pregnancy, allowing the ligaments of the otherwise stable joints in your pelvis to loosen up to allow your baby to move through during childbirth more easily.
Add to that the weight of your rising uterus, and when your center of gravity moves forward, your balance gets thrown off. In turn, to support the load, the lower back curves more than normal, resulting in strained muscles and, you guessed it, soreness, stiffness, and discomfort.
Is Lower back pain Pregnancy the same as sciatica?
It could be. You may have sciatica if you feel sharp, shooting pain that begins in your back or buttocks and radiates down your legs.
During pregnancy, the good news about back pain is that it is typically as resolvable as it is normal. Plus, there are several ways to relieve it, because if one solution does not work, it is possible that another will.
5 Main Causes of Lower Back Pain in Pregnancy
Pregnancy back pain usually occurs at the sacroiliac joint where the pelvis crosses the spine. There are a number of potential explanations why this occurs. Here are some of the causes that are more probable:
- Gaining weight. Women usually gain between 25 and 35 pounds during a healthy pregnancy. The weight has to be borne by the spine. That can cause pain in your lower back. In the pelvis and back, the weight of the growing baby and uterus also puts pressure on the blood vessels and nerves.
- Alterations of stance. Pregnancy changes the gravity core. As a result, you can gradually begin to change your posture and the way you move, often without realizing it. This can give rise to back pain or pressure.
- Changes in hormones. Your body releases a hormone called relaxin during pregnancy that causes ligaments to relax in the pelvic region and the joints to become looser in preparation for the process of birth. The same hormone can cause the loosening of ligaments that support the spine, leading to instability and pain.
- Separating muscles. Two parallel sheets of muscles (the rectal abdominis muscles) that run from the rib cage to the pubic bone may split along the center seam as the uterus expands. Back pain can exacerbate this separation.
- Stress. Emotional stress, which can be felt as back pain or back spasms, can cause muscle tension in the back. You may find that during stressful periods of your pregnancy, you experience a rise in back pain.
How to relieve lower back pain during pregnancy
During pregnancy, daily physical exercise may keep your back healthy and can relieve back pain. Try gentle exercises such as walking or water exercise, with the OK of your health care provider. A physical therapist can also demonstrate stretches and exercises that might assist you.
You could stretch your lower back as well. Rest with your head on your hands and knees in line with your back. Bring your stomach in and slightly round your ass. Keep your stomach and back for several seconds, then relax, keeping your back as flat as possible. Up to 10 repeats operate progressively. Ask your health care professional about other activities for stretching, too.
Tips from expert about 5 best lower back pain relief exercise during pregnancy:
2. Heat and Cold
It can help to apply heat and cold to your back. Start placing cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) on the sore region for up to 20 minutes several times a day, if your health care provider agrees. Turn to heat after two or three days — place a heating pad or hot water bottle on the sore area. During pregnancy, be careful not to apply heat to your abdomen.
3. Practice good posture
Your center of gravity moves forward as your baby grows. You can compensate by leaning back to avoid falling forward, which can strain the muscles in your lower back and lead to back pain during pregnancy. Hold in mind these concepts of healthy posture:
- Get up erect and straight.
- Hold high on your chest.
- Hold your shoulders back and easy.
- Don’t get your knees closed.
Using a comfortably broad stance for the best support when you stand. Rest one foot on a low-step stool if you need to stand for long periods of time, and take time for regular breaks. Strong posture means sitting with care as well. Select a back-supporting chair, or place a small pillow behind your lower back.
4. Get the right equipment
Wear shoes with strong arch support that are low-heeled, not flat. Avoid high heels, which can drive the balance more forward and cause you to slip. You might suggest wearing a belt for maternity help, too. While there is little research on the efficacy of pregnancy support belts, some women find the extra support beneficial.
5. Lift correctly
Squat down and raise your legs while carrying a small object. Don’t bend or raise your back to your waist. Knowing your boundaries is also critical. If you need it, ask for help.
6. Sleep on your side
Sleep on one side, not your back. Keep one or both knees bent.. Consider using pillows between your bent knees, under your belly and behind your back for support.
7. Take Therapies
Some research indicates that during breastfeeding, acupuncture could relieve back pain. For certain women, chiropractic care may also provide relief. Further research is required, though. Discuss it with your health care provider if you are seeking a supplementary medication. Be sure to tell the acupuncturist or chiropractor that you are pregnant.
Talking to a trusted friend or psychologist can be helpful if the lower back pain during pregnancy is linked to stress.
Acupuncture is a type of Chinese medicine in which, at some places, thin needles are inserted into your skin. Studies have shown that acupuncture during pregnancy can be helpful in relieving low-back pain. If you’re interested in trying it, check with your health care provider.
Chiropractic manipulation of the spine can be healthy to relieve lower back pain during pregnancy when done properly, but consult your doctor before obtaining chiropractic treatment.
When to Consult Your Doctor about Lower Back Pain Pregnancy
Speak to your doctor if you have serious back pain during pregnancy or back pain that lasts longer than two weeks. Drugs such as acetaminophen (Tylenol, others) or other medications may be prescribed by him or her.
Bear in mind that back pain can be a symptom of preterm labor or a urinary tract infection during pregnancy. Contact your health care provider right away if you have back pain during pregnancy that is followed by vaginal bleeding, fever, or burning during urination.