It is an unfortunate but inevitable fact that a majority of pregnant women will experience back pain at some point in their pregnancy. There are many remedies that can relieve the aches and discomfort of pregnancy, while preventing it from becoming a long-lasting predicament. Here we have briefly discussed about back pain in pregnancy, How to get relief from Back Pain during Pregnancy. You can also read, What are Common Pregnancy Complications?
Women with pre-existing back pain prior to pregnancy have an easier time adjusting to the discomfort as the pregnancy develops. Proper medical advice and treatment can prevent back pain from becoming a complication when labor occurs.
What are the Causes of Pregnancy Back Pain?
There are two categories of back pain during pregnancy are caused by:
- Strained ligaments, muscles, discs and joints caused by poor posture, incorrect lifting methods, heavy lifting, weak or taut muscles, or injury, this type of back pain can occur with people even before pregnancy. Symptoms worsen at the end of the day or after standing for long periods of time, due to muscle fatigue and stretched ligaments from the combined weight of both the body and the baby.
- A minority of pregnant women may experience symptoms of sciatica during the course of their pregnancy. This stems from inflammation or back pressure which causes pain in the sciatic nerve. Other symptoms include tingling, weakness, backaches, and pain traveling down one leg. There is a common misconception that it is the baby’s weight that puts pressure on a nerve, however, sciatica is a disorder which may occur whether the pregnancy exists or not.
- Pelvic Girdle Pain, this back pain is pregnancy-related and may need to be treated differently from standard back pain. A majority of pregnant women who experience back pain during pregnancy suffer from this ailment.
- Pain symptoms located around the area of the pubic bone may signal the onset of Symphysis Pubis Dysfunction (SPD). It is advised to consult a qualified physiotherapist well-versed in the area of women’s health to make a correct diagnosis for these conditions.
How to Prevent Back Pain?
By keeping the body fit and healthy before getting pregnant can help to prevent back pain. Even after pregnancy has already occurred, keeping fit is still possible through exercise specially tailored for pregnant women. These exercises can lower the risks of developing pregnancy-related back pain. Women unaccustomed to exercise are advised to take it slow.
Keeping a moderate exercise regimen, having the correct posture, avoiding lifting heavy objects, and taking good care of the back can ensure the prevention of pregnancy-related back pain. If lifting is unavoidable, knees should be bent, the back kept straight, and the object held close to the body as possible.
What are the ways to get relief from Back Pain?
- Taking special care of the back
- Massage particularly on the lower back, massage can result in considerable relief for fatigue and aching muscles. One relaxing method is to lean over the back of a chair or lie on one side while the muscles on both sides of the lower spine are massaged. It is advisable to take massage from a massage therapist, a midwife, or a physiotherapist.
- Taking a warm and soothing bath, using a hot pack, or even a warm water shower can alleviate symptoms of back pain.
- Wearing a supporting belt can help to hold up the weight of baby, easing the strain on the stomach and back muscles.
- Using a support pillow and sleeping on one side with a wedged-shaped pillow beneath the tummy can lessen back pain.
- Strength and stability exercises. Exercises involving the pelvis and lower abdominals can strengthen back and stomach muscles to help support the baby’s weight. One example of a simple and safe abdominal exercise involves getting down on the floor on the hands and knees, making sure the back is in a level position. While breathing in and out, the belly button is pulled in towards the spine and the back held immobile for 5 to 10 seconds. The stomach muscles are then allowed to relax after each contraction.
- Having a good posture helps particularly if pain symptoms are centred on the tailbone. Slouching should be avoided, and the back should be arched whenever possible. It is advisable take a cushion or a cushioned ring to make sitting more comfortable.
- Aqua-natal classes according to research, these water exercises can significantly reduce pregnancy-related back pain.