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How to Relieve Back Pain During Pregnancy

Occurrence of back pain during early pregnancy

How to relieve back pain during pregnancy Pregnant women suffer from low back pain during pregnancy. This is because of the growing baby inside the womb that shifts the gravity of the weight putting stress to the back. This manifestation usually occurs during and after the 20th weeks of gestation. The severity of the pain depends on the weight gain by the mother. An obese mother with poor body posture is most likely to suffer from intense back pain during pregnancy. This condition is considered normal and part of the physiologic changes in the body. However, the effect of this bodily discomfort can affect the eating pattern, sleeping pattern, and comfort of the woman.

Common causes of lower back pain during pregnancy

This condition usually begins to manifest if the pelvic region meets the spine area, specifically at the sacroiliac joint. There are several possibilities which make this condition occur to pregnant mothers. The following factors are considered as causes of back pain during pregnancy:

  • Weight gain
    Normally, the pregnant mother gains at least 25 to 35 lbs of weight. As part of the normal and healthy pregnancy, the woman gains 1 pound per week in the third trimester. At this point, the occurrence of backache in pregnancy is highly significant. As the developing fetus grows the uterus also adds pressure into the nerves and blood vessels located at the back and pelvis.
  • Postural changes
    Part of pregnancy is the changes in the center of gravity. During the third trimester, the pregnant mother usually begins to adjust her posture in terms of walking. The pregnant women need to shift the source of support to keep stability while walking to the back. The stress becomes intensified which may result into backache in pregnancy.
  • Hormonal activity
    Another physiologic response of the pregnant mother towards the preparation of delivery is the production of hormone call relaxin. This specific type of hormone is produced by the body that is responsible for permitting the ligaments at the pelvic region to relax and reduce pelvic girdle pain. The joints become loose in order to prepare the pelvic cavity for the delivery of the baby. However, this hormone can cause the ligaments which provide support for the spine to loosen as well. This can lead to backache in pregnancy and instability of body posture.
  • Separation of muscles
    As the uterus expands to accommodate the growing fetus, the two sheets of muscles (recti abdominis muscle) extend from the rib going to the pubic bony structure. The manifestation may result into separation along the center which is known as diastasis recti. The condition can worsen the severity of back pain during pregnancy.
  • Stress level
    Another cause of this condition is due to emotional stress. If the pregnant woman is anxious, the stress and tension intensifies at the back. This can lead to spasms and pain at the back. Several pregnant women may feel back pain if they are stressed out.


Treatment of severe back pain during pregnancy

Since this is a bodily discomfort that can affect the health condition and preparedness of the mother for the upcoming labor and deliver, there are useful treatments that can help them to accommodate the problem. Below are the ways on how to relieve back pain:

  • Pregnancy Exercises
    Pregnant women are advised to have regular exercise that focuses on core strengthening of muscles. This can develop the flexibility of the pelvic muscles. It can ease the stress level from the spine. There are safe pregnancy exercises that are recommended to relieve the back pain. This includes:

    However, before doing these activities pregnant mother should understand the proper execution of these pregnancy exercises that can minimize the stress level of their ligaments, joints, bones, and muscles. The reason why they need to follow the proper execution and considerations for taking these exercises is to avoid other injury that can harm their unborn babies. There are specific types of pregnancy exercises which are not advisable for pregnant mothers on how to relieve back pain. This includes:

    • Push ups;
    • Sit ups;
    • Rolling;
    • Pull ups;
    • Planking.
  • Heat and cold
    This method is used for treating upper back pain during pregnancy. Applying of heat and cold to the back is very helpful. However, you need to make sure that you abide with the recommendations of your doctor. Begin the process by placing cold compresses using the ice pack or bag, frozen veggies wrapped in a clean cloth) on to the painful part for at least 20 minutes daily. After 2 to 3 days, use heat compresses by utilizing a heating pad or bottle with hot water covered with thin cloth. Place this at the painful area but make sure not to put it directly to your abdomen.
  • Improving body posture
    Another way on how to relieve back pain is to avoid slouching. This can strain the spine. Instead, you need to maintain and possess appropriate body posture when you sit, sleep, or walk. For instance, when sleeping you need to place a pillow between the knees. This can support your back. If you are sitting, you need to use a rolled-up cloth and place it behind your back. Rest the feet using a pile of books or mini stool and always keep your back straight.