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Back Pain During Pregnancy: Remedies And Tips
In pregnancy, back pain is one of the most common problems faced by women. The reason for this is the growing uterus and the changes in hormones in the body during pregnancy.
By expanding your uterus, it causes your centre of gravity to shift, stretching your abdominal muscles and weakening them. This, in turn, alters your body's posture, ultimately putting considerable strain on your back.
As a result of hormonal changes in the body, the joints and ligaments that attach the pelvic bones to the spine loosen, making you feel less stable and causing more discomfort during movement. There are, however, steps that can be taken to avoid pregnancy back pain, which when taken in a timely manner, can help reduce the backache [1][2].
Taking these steps will enable one to make their pregnancy experience, especially during the fifth and seventh months a bit more comfortable rather than suffering for nine months in constant misery.
Back Pain During Pregnancy: What To Do?
Here are some steps to avoid pregnancy back pain and also to build-up a stronger back even without medication.
1. Maternity support band
A maternity belly support band is designed to provide support for the growing belly, improving posture and reducing back pain during pregnancy. This help minimise back pain caused by pregnancy due to the increased weight of the baby [3].
2. Sleep support
During pregnancy, women often experience back pain during sleep, especially during the latter months. By using a wedge beneath your abdomen, you can reduce the stresses on your back muscles and therefore relieve your pain [4].
3. Meditation
Research has shown that meditation reduces stress levels by relaxing the brain and releasing stress hormones. The practice of meditation increases tolerance levels and strengthens the psyche to cope with pain. Meditation can be performed at any point of time that is convenient for you, and it is very easy to accomplish. You will feel calmer and stay calmer as a result [5].
4. Swimming
There is no doubt that swimming is the best exercise for pregnant women. In addition to relaxing your muscles, it also strengthens and tones your back. As you are weightless in the water, you are able to relax your entire body and soothe all your pain.
5. Pre-natal yoga
Yoga during pregnancy is another effective method of relieving back pain. It will help you relax your body and have a better sleep. Apart from your back, the exercise will also relieve your joints, muscles and aching nerves.
6. Massage
In addition to lubricating and relaxing muscles, massage with warm oil also helps prevent muscle sprains and catches by improving circulation. As you approach your due date (delivery date), do not walk or exercise too much; instead, seek out acupressure or acupuncture to relax your muscles and reduce muscle tension [7].
7. Good posture
A baby's development stage is characterised by constant shifts of gravity (as they move). As a result of this movement and continuous wear and tear on muscles, it is imperative to maintain proper posture.
By standing and sitting straight, stretching your legs, and avoiding bending, you will prevent straining your waist and keep it relaxed at all times. Avoid sleeping on your back and try sleeping sideways [8].
8. Wearing the right pair of shoes and clothes
When it comes to maintaining the comfort of your spine, wearing the right footwear is important. High heels will not benefit you. Therefore, you should avoid wearing them if you wish to maintain a pain-free back.
Since your lower back is already too stiff during pregnancy, wearing high heels can only exacerbate the pain.
Wearing comfortable cotton clothing will not reduce the strength of your weak muscles, and it will not cause pain in your muscles. Tight clothes impede blood circulation and cause pain in the muscles.
On A Final Note...
It is common to experience backache and back pain during pregnancy, particularly during the early stages. However, if your back pain during pregnancy lasts longer than two weeks, you should consult a health care professional.
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