Pregnancy is a beautiful phase in the life of a woman. Though the idea of becoming a mother is great and fills a woman with a lot of love and joy, the process makes a woman go through a lot of changes and discomforts both physically and mentally.
Back pain is one of the most common problems faced by women who are pregnant. As many as 70% of women experience back pain during pregnancy. There are various ways through which lower back pain in pregnancy can be managed.
Causes of Lower Back Pain in Pregnancy
1.Hormonal Changes
Pregnancy releases a hormone called relaxin that allows ligaments in the pelvic area to relax to become looser for the birth process. The same hormone causes the ligaments that support your spine to loosen, causing instability and pain.
2.Posture Changes
Since pregnancy shifts your center of gravity, you may gradually adjust your posture and the way you move without even noticing what results in back pain.
3.Weight Gain
Women gain 25 to 35 pounds during pregnancy. The spine has to support the weight of the growing baby, causing lower back pain. The uterus also puts pressure on blood vessels and nerves in the pelvis and back.
4.Muscle Separation
As the uterus expands, two parallel sheets of muscles (rectus abdominis muscles), which run from the rib cage to the pubic bone, may separate along the center seam, worsening the back pain.
5.Stress
Stress also causes back pain during pregnancy, which may be felt as back pain, back spasms, or even fatigue.
When Does Back Pain Begin in Pregnancy?
Back pain can start as early as 8 to 12 weeks into pregnancy, but it usually occurs between the 5th and 7th months. However, some may start experiencing back pain as soon as 2 months after they conceive. This is especially common for women who have a previous history of back pain.
Posterior Pelvic Pain
The most frequent type of back pain during pregnancy occurs in the back of the pelvis. Women experience this deep pain around and just below the waistline. Some women may feel this pain on one or both sides of the tailbone.
It can also radiate down the buttocks to the thighs. Activities that exacerbate this pain include climbing stairs, walking, turning in bed, or getting up from a seated position.
Sciatica
Pressure on the sciatic nerve due to the expanding uterus can lead to shooting pain down the legs, often described as severe back pain during pregnancy.
Lumbar Spine Pain
This category of back pain happens above the waist in the middle of the back. It resembles the lower back pain felt by individuals who are not pregnant.
Lumbar spine pain can intensify when standing for long periods, sitting, or engaging in repetitive activities, such as lifting.
Preventing Lower Back Pain Before Pregnancy
Before getting pregnant, it’s important to prepare your body for the changes. Weak abdominal muscles, an inactive lifestyle, or a lack of flexibility can increase the risk of back pain during pregnancy.
To get ready for pregnancy, consider starting a regular exercise routine that focuses on your core muscles (abdomen and lower back). This can greatly help you manage your pregnancy.
How to Relieve Severe Back Pain During Pregnancy
1.Exercise Regularly
One of the common ways to ease back pain is by exercising. Regular physical activity can strengthen the muscles, back and legs, and also boost flexibility and promote good posture.
Some of the recommended exercises are,
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Physiotherapy
This Physical therapy is one of the safest exercises to improve back strength and flexibility
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Water Aerobics and Swimming
Being active in water with less impact on your back and joints can help ease your back pain.
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Yoga
Concentrating on yoga with special attention to each movement and posture that you can perform safely can also help reduce back pain.
Tip: it is best to limit your activities rather than perform till the point of exhaustion. Always consult your healthcare team before starting a new exercise routine.
2.Other Complementary Approaches
Meditation and other relaxation techniques, such as the following can be tried by pregnant women, after getting advice from their doctor or healthcare provider:
- Acupuncture
- Massages
- Osteopathic manipulative treatment
- Chiropractic services that specialize in pregnancy
3. Sleeping in a Good Posture
Sleeping on your side as opposed to your back can help to reduce the pain. Keep one or two knees bent and you can also use pregnancy or support pillows between your knees under the abdomen and behind your back.
4.Lift Properly
Avoid lifting too much weight or ask for help when you want to lift something that is more than the normal weight. Lift with your legs or just squat down, bend your knees, and keep your back straight.
5.Daily Walk
Walking is an easy, low-impact activity that keeps your heart strong and muscles toned. The fresh air and change of scenery can also help reduce stress. These gentle activities are a big yes during pregnancy. Stretching your back is also beneficial when you have a baby on board.
6.Avoid Heels
What you are wearing may also cause a significant change in your body. Wear low heels that give good support. Avoid unsupported or too-high heels that alter the alignment of your pelvis, which can cause back pain even when you are not pregnant.
When Should I Seek Medical Guidelines?
Seek the advice of a medical professional if you notice any of the following symptoms:
- Sudden onset of back pain
- Severe cramping pain
- Consistent increase in back pain while coughing or sneezing
- Difficulty in walking
- Numbness or tingling sensation in legs
- Back pain accompanied by fever, burning during urination, or vaginal discharge
- Back pain associated with bladder/bowel incontinence, and weakness of leg muscles
Final Note
Pregnancy back pain usually goes away after the baby is born. But sometimes, back pain during pregnancy could mean a urinary tract infection or preterm labor. So, talk to a healthcare provider to learn approved ways to relieve pain. Starting these methods early can help stop back pain from getting worse during pregnancy.
