If you are experiencing back pain during your pregnancy, do not fret. It is common in pregnant women, and thus you are not alone in this. Three out of four moms-to-be are expected to deal with some kind of back pain at varying stages of pregnancy. Still, there are ways you can do to relieve yourself from back pain. Find out the causes of back pain during pregnancy and how you can deal with it.
Causes of back pain in pregnancy
Pregnancy weight is a major factor leading to back pain. Recent study asserts that excessive pregnancy weight gain makes women susceptible to back pain during pregnancy. One of the inevitable changes during pregnancy is pregnancy weight gain. As your pregnancy weight rises and your belly stretches, your body consequently finds a posture to balance the front load. Changes in your posture can cause a strain in your back, which then gives you a back ache. Additionally, increased circulating hormones cause the ligaments in the pelvic area to soften and loosen up. Thus, prolonged standing, walking and climbing can worsen back pain in pregnancy.
Dealing with back pain in pregnancy
Here are some of the ways to help relieve your back pain during pregnancy.
Apply warm and/or cold packs and massage. Applying ice or heat at the back area or massage can reduce back pain during pregnancy.
Include physical activities. Start out exercise routines or gentle physical activities to reduce strain in your pelvic floor and abdominal area. However, consult your doctor first if they are safe to do during your pregnancy.
Practice good posture. Poor posture during pregnancy such as leaning back can strain your muscles. Thus, practice good posture despite your expanding pregnancy weight and belly. Don’t put your weight by leaning back or by slouching while sitting. Instead, keep your body upright at all times.
Wear comfortably. Wear pregnancy clothes and shoes that offer comfort, fit, and support. Prefer wearing low-heeled shoes because they give the right arch support. Consider wearing pants with supportive waistband as well.
Avoid lifting heavy loads. Ask help from someone to help you lift or carry loads for you. If you have to lift an object from the floor don’t reach down by bending at your waist; rather, bend your knees and squat to lift things.
Sleep on your side. Sleeping on your back in your pregnancy will definitely give you back pain. Thus, avoid sleeping at your back but on your side. Sleeping on your left further gives you the benefit of improved blood flow. Use pillows to support your back, abdomen, or knees while lying in bed or sleeping.
