Lower back pain during pregnancy is one of the most common in pregnant woman. About 50 to 70 percent of all pregnant women will experience some sort of back pain.
There are many possible causes of back pain during pregnancy. Somen women begin to experience severe back aches and pains only in the early pregnancy. Women who are most at risk for back pain are those who are overweight or had back pain prior to pregnancy. Here is a list of the most common causes of back pain during pregnancy:
- Weight gain – women tend to gain some weight which the body has to support in addition to the weight of the baby.
- The hormones that are released during pregnancy allow joints and ligaments in the pelvic area to become more pliant and loose, in preparation for the birthing process. This change in ligaments and joints may affect the support your back normally experiences.
- Center of gravity –A growing baby also causes your center of gravity to shift. As your uterus and baby grows, your center of gravity shifts forward. The change of your posture could be contributing to back pain.
- Posture or position – poor posture, excessive standing, and bending over can trigger or escalate the pain you experience in your back.
- Stress – stress usually finds the weak spot in the body, and because of the changes in your pelvic area, you may experience an increase in back pain during stressful periods of your pregnancy
It is not possible to prevent back pain in pregnancy, but there are things that you can do to reduce the severity or frequency. Following are some of the ways to help reduce the back pain during pregnancy:
1. Regular exercise. A variety of exercises, such as pelvic tilt, mini-crunches, and walking are all excellent exercises that will help to relieve back pain during early pregnancy. Remember, it is very important to carry out any form of pregnancy exercises under the strict guidance of your doctor.
2. Good Posture. Posture plays an important role in back pain during early pregnancy as well. While later on in pregnancy posture becomes even more important as a woman’s center of gravity changes, having correct posture can also help to relieve and even avoid lower back pain in early pregnancy. Avoid standing or sitting in the same position for longer period of time.
3.Stop wearing heels and shoes that do not provide adequate support to your back. Heels tend to elevate back pain during early pregnancy as they affect your posture.
4. Try heat, cold or a back rub. Apply heat to your back. Soak in a warm bathtub or try a heating pad. Some women find relief by alternating ice packs with heat. Rubbing your back also may help. Better yet, ask someone to rub your back for you.
5. Sleep on your side. Sleep on your side with a pillow between your legs can help to relieve some of your lower back pain. During the second to third trimester, a thin pillow under the abdomen may also be comforting.
5. Wear a maternity support belt to give your back added support. A belt can help reduce back pain while walking and standing for long periods as well as when lying in bed.
7. Avoid picking or lifting heavy objects. If you must lift something, squat down and lift with your legs. Don’t bend at the waist or lift with your back. And know your limits. Ask for help if you need it.
8. Drink plenty of Water. Drinking plenty of water can also help avoid the discomfort of back pain by helping reduce the risk of kidney infections which can cause great pain and discomfort in the lower back area.
9. A gentle massage often gives a lot of comfort in a backache as it improves blood circulation. Though it is temporary, but it is a good remedy for a back pain as massage soothes the nerves and relaxes the body. One needs to be especially careful if the cause of the back problem is sciatica, as massage can worsen the condition. Apply Biofreeze on the area of your body where you feel the pain. Biofreeze is natural pain relieving analgesic that can help to treat arthritis pain, backache, neck pain, joint pains, muscle spasm, tension, and stiffness.
If you have severe or chronic back pain, you should talk with your doctor. Your doctor may be able to help determine what exactly is causing the pain, and how best to treat it. Do not try to treat yourself without the consent of your doctor as it may be harmful for your fetus.
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