Back pain is quite common with pregnant women and it can be bothersome sometimes. It can be experience in any point of your pregnancy but most of the time it comes later in pregnancy when you are getting heavy already. Back pain can affect your daily activities or it can even affect your sleep. But there are ways to manage back pain and relieving back pain can be easy or hard depending on the health status of the individual.
Some mother-to-be might worry too much but you do not have to because you are not alone suffering from back pain. In fact about fifty to seventy percent of pregnant women have back pain. There are a lot of factors that can cause back pain during pregnancy. Some women experience back pain just after a few weeks of pregnancy. Those who are at high risk are those who have back pain even before pregnancy or overweight. Here are some of the possible causes of back pain during pregnancy;
Hormone Changes
During pregnancy hormones are released to let ligaments in the pelvic area to soften and the joints to be more flexible and looser so as to prepare for the birthing process of your baby. These changes may affect the support that your back usually experiences.
Posture Changes
As your uterus grows, your center of gravity slowly moves forward thus change in posture occurs. Also excessive standing or bending over can increase the pain you feel in your back.
Weight Changes
It is a fact that you gain weight when you are pregnant. Your back will have to support those additional weights you have gained.
Stress
Most often stress usually finds the weakest part of your body and since there are changes happening in your pelvic area because of your pregnancy it may experience increase in back pain at stressful times of your pregnancy.
How to relieve Back Pain during Pregnancy?
Observe Good Posture
As your tummy gets bigger, your center of gravity slowly moves forward so that to avoid falling forward you may have to lean back which usually can put strain in your lower back thus can result to back pain. In order to avoid this make sure to observe good posture which is the following – always hold your chest high and sand up straight; do not lock your knees and always keep your shoulders and back relaxed.
When standing, be on a wide stance position for best support. If you have to stand for long time then try to rest one foot in a low step stool and take time for breaks. When sitting, always choose a chair that can support your back or you can always put a small pillow just behind your lower back. Prop your feet in a low stool.
Observe the Proper Way of Lifting
When you lift small object then you can squat down and lift the object with your legs. Do not bend in your waist or use your back to lift. Know your limits and always ask help if you think you need one.
Sleep on your Side
Do not sleep on your back but sleep on your side. Keep one or both of your knees bent. It cam also help to put a pillow in between your knees or just under your abdomen.
Hot and Cold Pack
You can use a heating pad in your back or you can use an ice pack alternate with the hot pack. It is even better if you can schedule a professional prenatal massage.
Daily Physical Activity
Daily physical activity can help keep your back strong and may help relieve back pain during pregnancy. But make sure to ask your doctor before you indulge in any physical activity. You can start with walking or swimming.
A study conducted regarding water gymnastics for pregnant women which might decrease the severity of low back pain. The result showed that water gymnastics during the second half of pregnancy can lessen the intensity of low back pain. There was no risk too for urinary or vaginal infection linked to water gymnastics. Therefore water gymnastics can be recommended as way to relieve back pain for pregnant women ( Acta Obstetrics Et Gynecologica Scandinavia 1999).
Use of Alternative Therapies
Few studies showed that acupuncture can help relieve back pain as well as chiropractic treatment can also provide comfort for some during pregnancy. If you want to try these alternative therapies then always discuss it with your doctor for your safety. Not all of the back pain reliever mentioned above will work for you so it is best to consult your doctor.
If in case your back pain does not respond to any of the self care treatment mentioned above then consult your doctor immediately. There are certain back problems that might need immediate reaction.