Back pain during pregnancy – How to relieve from back pain during pregnancy

Pregnancy brings a lot of physical pain and discomforts. Back pain is one such thing that most pregnant women have to bear throughout their pregnancy term. Back pain during pregnancy can range from mild to severe. But it can be treated or prevented by some simple self-care methods and therapies.

What causes back pain during pregnancy?

Back pain is caused by the increase in weight, change in hormonal balance and distribution.

As the baby grows older he gains weight. This additional weight of the baby along with the increased weight of the mother puts pressure on the back muscles. As a result the back muscles ache in pain during pregnancy.

If you had back pain before getting pregnant, it could worsen during pregnancy. Our ligaments, muscles and joints get strained due to poor posture or tight muscles or injury.

Pregnant women often suffer from sciatica. The inflammation of the back causes the sciatic nerve to become painful.

During pregnancy women also suffer from another type of pain known as Pelvic Girdle Pain (PGP). This pain arises solely due to pregnancy.

Back pain during pregnancy

How to reduce back pain during pregnancy?

You can do several things to ease and prevent back pain. You should also read home remedies for back pain.

Posture

Practice good posture. As the baby grows bigger the center of gravity shifts forward. To prevent falling forward the pregnant women strain their back muscles which causes back pain. Pull your shoulders back, tuck in your buttocks and stand straight and tall.

Stay fit with exercise during pregnancy

Exercising can really help you to reduce back pain. Those who want to start exercising after getting pregnant can also start by taking doctor’s advice. Walking, swimming and bicycling can ease your back pain.

Pelvic floor exercises can effectively lower the strain on your back that is caused by pregnancy.

A Back press exercise will give you a better posture and strengthen your upper back. Stand with your back against a wall. Your feet should be about 1 foot away from the wall. Now press your lower back against the wall and hold for some time. Relax and repeat this for 8-10 times.

Leg lifts also help in strengthening hip and buttock muscles. Lie on your side and lift your legs 8 to inches from the floor and hold on for 3 to 5 seconds. Tighten your thigh and buttocks muscles while lifting the legs. Repeat this with both the legs for 10 times.

A walk in the outdoors for 20 to 30 minutes is the easiest of exercises to reduce back pain and will do wonders to your mood also.

Standing for too long during pregnancy causes back pain

Avoid standing for too long. If you have to stand, then rest one foot on a low stool. While sitting keep your feet slightly elevated. Keep your back straight and rest your arms on the arm rests. You can keep a small pillow behind your lower back for support. Change your position frequently.

Sleeping positions during pregnancy

Never sleep on your back as it may reduce blood flow to the uterus. Sleep on your side and keep the knees bend. There is a general belief that sleeping on your left side is good during pregnancy. While sleeping, you can keep a pillow between your legs to reduce back pain.

Avoid liftingheavy objects during pregnancy

Do not lift heavy objects and while lifting small objects squat down and don’t bend at the waist.

Support belt

A support belt is sometimes used to take off the weight from the abdomen and back muscles. This helps is reducing back pain.

Warm bath during pregnancy

A warm bath or a heating pad can give you relief from back pain during pregnancy.

Back massage during pregnancy lowers the back pain

Massaging the lower back can ease your back pain. The tired and aching muscles will be relaxed by a massage.

Aqua-natal classes are also good for back pain during pregnancy.

Adopting these measures will definitely reduce your back pain. But if the pain persists then you must see your doctor for further advice.