Back pain during pregnancy is a common problem most pregnant women deal with on a regular basis. It could occur at any point while you are pregnant. However, it is mostly observed with time when the baby starts growing in the womb. In this article, we will tell you about home remedies for back pain during pregnancy.
Back pain could sometimes be so severe that it could disrupt your regular schedule or even interrupt our beauty sleep. But fortunately, different ways can help you manage the pain effectively.
As discussed above, it is quite common during pregnancy. You wouldn’t be the only one who would be experiencing it. In fact, reports have shown that about 50 to 70 per cent of women feels extreme back pain while pregnant.
What causes back pain during pregnancy
There are a number of factors that are involved in causing back pain during pregnancy. The onset of pregnancy could result in lower back pain among some ladies. However, the risk is highest when you are overweight or at a later stage of pregnancy.
In order to help you understand the causes of back pain in a better way, we are going to list the common reasons that cause this condition.
1. Weight Gain
When you are pregnant, you gain weight. It is necessary for keeping the unborn child healthy. The weight increase is usually 11 to 15 kilograms.
The spine is known to support this extra weight. The extra weight could trigger back pain. The weight of the growing uterus and the baby is also known for adding extra pressure on the nerves and blood vessels near the pelvis and back area.
Also Read: Effective ways to lose weight fast
2. Changes in Posture
As the center of gravity changes with the increase in body weight, you will be leaning forward more often. The change in posture could result in back pain.
3. Hormonal Changes
Estrogen and relaxin are hormones that could affect your body during pregnancy. These hormones are known for creating joint laxity. Therefore the ligaments tend to loosen up or relax.
Such relaxation could end up causing pain and instability. Therefore, all the factors combined could be the reason why you are experiencing back pain.
The emotions you experience during pregnancy has a significant role to play. The stress or emotional trauma could impact your health significantly, especially when you are pregnant. Many experience muscle tension because of emotional stress.
When you are involved in day-to-day activities, such as intense physical activities or running around, our body will be fatigued. Fatigue could instigate change in posture. Both the factors combined could worsen back pain.
6. Muscular Imbalances
When you are pregnant, your body will experience muscular imbalances because of the extra weight you will be carrying. The extra weight will call for more work, increasing the stress on the joint areas. Therefore muscle inflexibility or weakness, leading to muscle imbalances could cause back pain.
Natural remedies for back pain during pregnancy
If you are looking for natural remedies that can help you manage the discomfort caused by back pain, here are some techniques you can follow.
1. Consuming Calcium
Calcium is known for strengthening your muscles and bones, which is extremely necessary when you are gaining weight. Do not forget to add green vegetables, milk, cheese, dairy products and other sources of calcium to your diet.
You can consult your doctor if you are having trouble planning a diet. Other sources of calcium are dark, leafy greens, fortified cereal, breads, fish, fortified orange juices, almonds and sesame seeds.
2. Acupuncture Treatment
Acupuncture is a traditional Chinese medicine technique in which tiny needles are painlessly inserted into the skin, stimulating different points along the body. It helps to unblock the energy of body, allowing the body to heal itself.
According to one study, acupuncture was shown to relieve low-back and pelvic pain without serious adverse effects in late pregnancy.
3. Focusing on Your Footwear
The kind of footwear you wear will add or reduce stress from the spinal column. Therefore, it is vital that you say goodbye to high heels while you are pregnant. Go for shoes that have good soles, are comfortable, and made from natural materials.
If you are experiencing back pain, you can try exercising. It could be beneficial, not only does it help in keeping you fit, but it will also help in making sure that you do not pass the threshold of 14 kilograms. Walking and swimming are the best exercises that you can follow when you are pregnant.
Gentle exercise, such as walking and stretching, may relieve your stiffness and pain. But do not try hard if you feel pain, as you could harm your ligaments further. You should not stop exercising – just step down a gear. For example, walk more slowly, and don’t push yourself into stretches that hurt.
You could try swimming, but avoid the breaststroke, unless your face is completely in the water, as this may place strain on your back and neck.
Yoga may be helpful. Look for a yoga session for pregnant women. If you join a regular exercise class, be sure to tell your instructor that you are pregnant.
Do squats against a wall, which will give you support at the same time as minimizing that lower back bend. Do cat pose because it makes that low-back area flexible.
5. Prenatal Massage
Going for a prenatal massage by consulting a certified therapist can provide quick relief especially when the condition is acute.
Many research studies have shown that it has the ability to relieve back pain along with anxiety and depression. The most common type of massage is the Swedish massage. With the smooth and long strokes, it provides a very soothing and gentle experience.
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6. Make you posture perfect
As your infant develops, your center of gravity moves forward. To abstain from falling forward, you might compensate by leaning back – which can strain the muscles in your lower back and cause the pain in back.
When you stand, use a comfortable position with wide stance. Do not have your feet too close together and keep them hip-width apart.
Also follow a good posture while sitting. Choose a chair which supports your back, or you can place a small pillow behind your lower back. Also avoid sitting for a long time.
Prevention of Back Pain
Some ways can help you prevent this condition when you are pregnant to an extent. You may not be able to avoid it altogether but can definitely reduce the frequency or severity by a lot. Some tips for prevention include:
- Keep following exercise routines that have been prescribed by your healthcare provider. You can also ask him/her for suggestions regarding exercises that can help strengthen your abdomen and back.
- Do not bend over when you want to pick something up. Try to squat instead.
- Avoid wearing high heels and other similar shoes as they do not provide proper support to your body.
- Do not sleep on your back. Doing so will increase the condition.
- You can try wearing a support belt below your lower abdomen to provide the support you need.
- Trusting a chiropractor to adjust your back is an excellent way to go.
- You will need a lot of rest. You can elevate your feet to soothe the condition.
- It is better to avoid lifting anything heavy as they are known to add a lot of pressure to the spine and back. It is better not to put a lot of stress when you are lifting heavy objects. Do not engage in such activities unnecessarily.
- If you want to avoid upper back pain, you can try wearing a supportive bra from the beginning of your pregnancy. Therefore, the kind of clothing you wear has a significant role to play. As mentioned earlier, shoes are also essential.
Keep these factors in mind before, and they will surely help you minimize the effects of pregnancy back pain, if not prevent it entirely.