What-To-Do With Your Back Pain During Pregnancy?

Back pain or aches are typical throughout pregnancy, especially in the beginning.

Your body’s ligaments naturally soften and stretch during pregnancy to prepare you for labor. 

Back discomfort can result from tension in the lower back and pelvis joints.

You need to be aware that there are steps you can take to lessen your back pain, which is what this article offers you.

What are the causes of back pain in pregnancy?

The following factors commonly cause back pain in pregnant women:

Hormonal changes

Hormones released during pregnancy can loosen the joints and relax ligaments in the pelvic region, leading to back pain.

Weight gain

As the pregnancy progresses, the weight of the growing uterus puts additional stress on the lower back, causing pain.

Postural changes

Pregnancy often leads to a change in posture, which can stress the back and result in pain.

Muscle imbalances

The lower back and abdomen muscles can become imbalanced, causing pain as the pregnancy progresses.

Sciatica

Herniated discs or pinched nerves can cause sciatica, a type of back pain that radiates down the leg.

Stress

Back discomfort or back spasms can result from emotional stress causing muscle tension in the back. During your pregnancy’s difficult times, you can notice that your back ache gets worse.

Pregnant women need medical attention for persistent or severe back pain, which may signify a more serious condition.

How to ease back pain during pregnancy?

Here are some tips for easing back pain during pregnancy:

Exercise

Gentle exercises such as walking, swimming, and prenatal yoga can help strengthen the muscles and alleviate back pain.

Good posture

Maintaining a good posture while sitting, standing, and sleeping can reduce stress on the lower back.

Proper lifting

Always lift objects by bending at the knees and with the legs rather than the back.

Comfortable shoes

Wearing shoes with good arch support and a low heel can help distribute weight evenly and reduce back pain.

Heat therapy

Applying heat to the affected area using a heating pad, hot water bottle, or warm towel can help relieve back pain.

Prenatal massage

Prenatal massage can help relieve tension in the back and improve circulation.

Sleep on your side

Sleeping on your side with a pillow between your legs can help reduce stress on the back.

Counseling

It may be beneficial to speak with a dependable friend or counselor if your back discomfort is caused by stress.

Acupuncture

Small needles are put into certain points on your skin to perform acupuncture. Acupuncture is useful in treating low back pain in pregnant women. If you’re interested in trying it, consult your doctor first.

Chiropractic

Chiropractic manipulation of the spine can be safe during pregnancy if done correctly, but you should speak with your doctor beforehand.

It is important to talk to your doctor before starting any exercise or therapy program to ensure that it is safe for you and your pregnancy.

What kind of exercises should you do to ease back pain during pregnancy?

Here are some exercises that can help ease back pain during pregnancy:

Pelvic tilts

Stand with your feet shoulder-width apart, then gently tilt your pelvis forward and back to help stretch and strengthen the lower back muscles.

Kegels

This exercise helps strengthen the pelvic floor muscles, which can support the lower back and reduce pain.

Cat-cow stretch

Start on your hands and knees, then arch your back up and round it down, moving slowly and smoothly to help relieve tension in the spine.

Hamstring stretch

Sit on the floor with one leg extended and the other bent, then gently lean forward to stretch the hamstrings and relieve tension in the lower back.

Hip stretch

Lie on your back with your knees bent and feet flat on the floor, then gently cross one ankle over the opposite knee and pull it towards your chest to stretch the hips and relieve lower back pain.

Remember to start slowly and gradually increase the intensity and duration of the exercises as you become more comfortable. 

It is important to consult your doctor before starting any exercise program during pregnancy.

When should you seek medical assistance?

Back discomfort on its own typically doesn’t warrant a visit to the doctor. 

However, if any of the following occur, you should contact your general physician straight away:

• Extreme pain
• Increasing discomfort or discomfort that starts suddenly 
• Pain that lasts for more than 2 weeks
• Rhythmic cramping discomfort
• Vaginal bleeding
• Irregular vaginal discharge
• Having trouble urinating or experiencing “pins and needles” in your extremities

Rarely, conditions like osteoporosis brought on by pregnancy, vertebral osteoarthritis, or septic arthritis may be the cause of significant back discomfort. 

Rhythmic pains may indicate preterm labor. 

It is crucial to see your doctor if you are having any of these issues.

Take away

Back pain is a common complaint among pregnant women, especially during the later stages of pregnancy. 

It is often caused by changes in posture and weight distribution as the uterus expands, putting stress on the lower back muscles and ligaments.

To help ease your back pain, you need to:

• Exercise
• Have a good posture
• Properly lift
• Wear comfortable shoes
• Do heat therapy
• Have a prenatal massage
• Sleep on your side
• Have counseling
• Perform acupuncture therapy
• Carry out chiropractic

It is crucial to prevent and treat back pain to avoid injury and lower the likelihood of long-term or chronic back pain.

Always speak with your healthcare practitioner if symptoms are severe or persist for more than two weeks because back discomfort during pregnancy can be a sign of more serious issues, like preterm labor.