During pregnancy, many women have back pain. You may suffer aches and pains in your upper and lower back as your belly swells and you get closer to meeting your lovely baby. Increases in body weight of 15 to 25% on average can be a burden to your tendons, ligaments, and joints. They may be overworked.
Hormonal changes and weight gain in the front of the body can cause your center of gravity to shift. This can potentially impair the spine’s alignment. Poor posture and movement patterns are the most common causes of upper back pain, although it can also be caused by the weight of breast tissue, a weak upper back, and weak neck muscles. Back pain is a common complaint among pregnant women, and you are at the right place if you want to know why. Back pain can often be avoided or alleviated during pregnancy.
Here are some causes of Back pain:
Back pain in pregnancy usually occurs where the pelvis joins the spine, at the sacroiliac joint. There are numerous reasons why this occurs. Some of the most plausible causes are as follows:
- It can be due to your gaining of weight- Women gain between 25 and 35 pounds during a healthy pregnancy. That weight must be supported by the spine. This may result in lower back pain. Blood vessels and nerves in the pelvis and back are additionally pressed by the weight of the expanding baby and uterus.
- There must have been some sort of changes in your posture- Your center of gravity alters throughout pregnancy. As a result, you may find yourself gradually adjusting your posture and movement patterns, even without realizing it. Back pain or strain may arise as a result of this.
- Shifting of your hormones can be a cause- Relaxin is a hormone produced by the body during pregnancy that allows ligaments in the pelvic area to relax and joints to loosen in preparation for the delivery process. The same hormone can relax ligaments that support the spine, resulting in discomfort and instability.
- There might have been a separation of muscles 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 discomfort may become worse as a result of this separation.
- Due to stress- Back muscular tension caused by emotional stress might manifest as back pain or back spasms. During stressful times of your pregnancy, you may feel an increase in back pain.
Back pain during pregnancy could indicate preterm labor or a urinary tract infection, so keep that in mind. If you suffer back discomfort that is accompanied by vaginal bleeding, fever, or burning when urinating while pregnant, see your doctor immediately once.
Relief from Back Pain?
Begin by considering these tips for getting rid of back pain during your pregnancy:
- Your center of gravity slips forward as your baby grows. You may compensate by leaning back to avoid falling forward, which can strain the muscles in your lower back and contribute to back pain during pregnancy. Good posture also entails taking care when sitting. Select a back-supporting chair or place a small pillow behind your lower back.
- Low-heeled, not flat, shoes with sufficient arch support are recommended. Avoid wearing high heels, which can lead you to lose your balance and tumble.
- Wearing a maternal support belt is another option. Although there is no data on the effectiveness of maternity support belts, some women find the extra support beneficial.
- Squat down and raise with your legs while lifting a tiny thing. Do not even think of lifting with your back or bending at the waist. It is also crucial to understand your limitations. If you require assistance, ask for it.
- Instead of sleeping on your back, try sleeping on your side. One or both knees should be bent. Between your bent knees, beneath your midsection, and behind your back, place pregnancy or support pillows.
- Massage or the administration of a heating pad or ice pack to your back may aid, despite the lack of evidence to support their effectiveness.
- Regular physical activity can help your back stay strong and ease back pain when you are pregnant. Try mild exercises like walking or water exercise with your doctor’s permission. A physical therapist can also demonstrate stretches and exercises that may be beneficial.
Get your posture right:
These posture ideas are going to be of great help:
- Make sure you stand tall and straight.
- Always maintain a high chest position.
- Maintain a relaxed and backward posture with your shoulders.
- Make sure your knees are not locked.
For the best support, stand with a comfortably wide stance. If you have to stand for an extended period, rest one foot on a low step stool and take frequent breaks.
Stretches to ease Backpain:
It is also a good idea to stretch your lower back. Rest your head in line with your back on your hands and knees. Pull your stomach in and slightly round your back. Hold for a few seconds before relaxing your stomach and back, trying to maintain your back as flat as possible. Work your way up to 10 repetitions. Also, inquire about additional stretching exercises with your doctor. Stretching muscles that are tight and strengthening weak muscles are the keys to achieving muscle balance. Stretching the muscles in your neck and upper back can help you feel a whole lot better.
Try the following stretch:
Sit up straight and gradually tilt your head to the side, aided by your hand. Hold this position for 30 seconds or until you feel a stretch along the side of your neck. Now, with your hand on the back of your head, lean your head forward and look down into your armpit. A stretch should be felt from the back of the neck to the base of the skull. Now, repeat on the opposite side.
Getting massages can be of help:
Getting a prenatal massage while pregnant has a few advantages, including:
- Reduce in anxiousness
- Lesser Depression symptoms
- Muscle aches and joint problems are reduced.
- Improved labor and delivery outcomes, as well as neonatal health
The preferred treatment is Swedish massage, which seeks to relieve muscle tension and enhance lymphatic circulation.
It is critical to find a prenatal massage therapist that is trained and certified. They will know how to cater to your pregnancy requirements and ensure that you are in the best possible situation. Some massage therapists use a special pregnancy pillow that accommodates your growing belly and allows you to remain face-down or on your side.
Fascia is the connective tissue sheath that surrounds all of your muscles and organs. Fascia can become stuck to the underlying tissues, causing pain and inefficient movement patterns. Self-myofascial release is achieved by a lacrosse ball massage. It entails rolling a massage ball over tight muscles to break up adhesions and allow muscles to flow freely beneath the fascia. Here’s how to give yourself a massage using a lacrosse ball:
Take a lacrosse or tennis ball and stand against a wall with your back to the wall. Between the wall and the inside edge of your shoulder blade, slide the ball. Slowly roll the ball in little circles up and down the wall until you discover a vulnerable spot. Roll over this area for another 30 to 60 seconds. Now repeat this on the opposite side.
Try to reheat and cool:
During pregnancy, the most important thing to remember is to listen to your body and rest when necessary. Consider taking a day off from the computer and opting for moderate stretches instead of strenuous workouts if you are feeling greater pain and difficulties in your upper back.
You can also use a warm compress to relieve tension in your neck and shoulders. Never leave the heat on for more than 15 minutes at a time and keep an eye on the temperature. Saunas and hot tubs are not suggested for pregnant women due to the risk of boosting their core body temperature.
If your back pain is caused by stress, speaking with a trusted friend or counselor could be beneficial.
Acupuncture is a type of Chinese medicine that involves the insertion of tiny needles into your skin at certain points. Acupuncture has been demonstrated to be useful in the treatment of low back pain in pregnant women in studies. If you are interested in trying it, talk to your doctor first.
Chiropractic manipulation of the spine can be safe during pregnancy if done correctly but always check with your doctor before going to the chiropractor.
If your back discomfort persists, you should speak with your doctor about other options. Before using any pain relievers, talk to your doctor. Most women can safely use acetaminophen (Tylenol) during their pregnancy. Aspirin and other NSAIDs (nonsteroidal anti-inflammatory drugs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) are not recommended. Other pain relievers or muscle relaxants that are safe during pregnancy may be recommended by your doctor in specific instances.
When to visit your doctor?
Back pain is not usually a reason to see a doctor on its own. However, if you suffer any of the following symptoms, you should contact your doctor straight away:
- Severe discomfort
- Pain that is becoming increasingly intense or that occurs suddenly
- Cramping and aches that occur in a predictable pattern
- Have trouble urinating or experiencing “pins and needles” in your extremities
Severe back pain can sometimes be linked to issues like pregnancy-related osteoporosis, vertebral osteoarthritis, or septic arthritis. Preterm labor may be indicated by rhythmic pains. So, if you are having any of these issues, you should see your doctor right once.
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