Back pain during pregnancy and how to manage
Back pain is commonly experienced by most women during pregnancy, especially in the last trimester. A number of factors starting from softening ligaments(tissue that connect two bones together in joints) in the pelvis(present below the abdomen) to the change in body weight and shift in the centre of gravity(where the total weight of the body is present), contributing to pregnancy back pain.
What causes Pregnancy Back pain?
During pregnancy, the body releases a hormone called relaxin that loosens the ligaments in all the joints, especially in the pelvis, to prepare it for childbirth. The other pregnancy back pain reasons include weakening of the abdominal muscles and shift in the weight of the body that puts more stress on the back. The changed posture and excess weight all contribute to back pain experienced by pregnant women.
Managing Back Pain
These pregnancy back pain relief methods are safe and effective for all women:
Practice good posture
As the baby grows in the uterus, the centre of gravity of the body shifts forward, causing an imbalance in weight distribution. To compensate for the imbalance, pregnant women naturally lean back to avoid falling forward. However, this change is significant enough to strain the muscles in the lower back and cause back pain. Practicing proper postures such as standing up straight with chest held high and keeping the shoulders back and relaxed corrects the posture. Additionally, it is advisable to:
- Keep the hips at the same level or higher as the knees when sitting.
- Support lower back with the back of the chair
- Maintain feet resting flat on the floor
- Avoid falling when sitting on a sofa
- Bend at the knees and not at the hips when picking up something heavy
Exercise
Although resting is important during pregnancy, lying down for long periods of time can worsen back pain. Gentle exercises can help pregnant women uplift their mood and feel good throughout the day. Low impact workouts such as pilates and yoga can help strengthen the muscles in the abdomen and improve posture, thereby easing back pain. It is also advisable to consult a doctor before taking up exercises classes for pregnant women.
Back Massages
Massages can help ease pregnancy back pain symptoms along with relieving anxiety and emotional stress. It is better to avoid full-body massages until about 12 weeks into the pregnancy since the abdomen should not be massaged around that period. It is ideal to choose back massages done by a trained professional who specializes in pregnant women.
Using supportive mattresses
A mattress that supports the body well without being too hard or too soft is ideal for pregnant women. It is better to lie on the side than staying flat on the back for long periods of time. A pillow under the bump or between the knees can support the back and ease back pain for more comfort.
Using the right gear
Low-heeled shoes that offer good arch support and soft padding take the pain off the feet. High heeled footwear should be avoided as it tends to tilt the body forward, making back pain worse. Abdominal support garments work well to take some belly weight off the back. Maternity pants that come with supportive elastic bands can also help.
Conclusion
Back pain is a common occurrence during pregnancy as the body undergoes physiological (normal functioning of the body) changes to accommodate the growing baby. However, it can be managed through proper posture, gentle exercises, massages, and other methods that reduce the stress on the back.
References:
https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/back-pain/
https://www.acog.org/womens-health/faqs/back-pain-during-pregnancy
https://kidshealth.org/en/parents/achy-back.html
https://health.clevelandclinic.org/how-to-deal-with-back-pain-during-pregnancy/
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046080
https://www.acog.org/womens-health/faqs/back-pain-during-pregnancy
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