With the progression of your pregnancy, the baby in your womb is also growing. But the growing baby can be difficult on your back. The back pain in your pregnancy may start in the second trimester and the pain happens where the pelvis meets the spine.
What Causes Back Pain in Pregnancy?
There are several reasons why back pain happens during pregnancy. Some of the reasons are:
Weight Gain
The weight of the growing baby puts pressure on the uterus, as well as on your pelvis.
Change in Posture
With the progression of your pregnancy, the center of gravity also changes. Try to adjust your posture accordingly.
Hormonal Changes
Your body produces relaxin hormones to keep your pelvic area relaxed and become loose to prepare you for the process of childbirth.
Muscle Separation
Two parallel sheets of muscles (the rectus abdominis muscles), which run from the rib cage to the pubic bone, may separate as the uterus expands. This separation can make the pain worse.
Emotional Stress
Stress can cause muscle tension in the back, resulting in back pain and spasms. When you are pregnant, you may experience an increase in back pain.
How to Deal With Back Pain During Pregnancy?
There are many ways that you can treat your lower back during pregnancy, naturally. They are as follows.
Be Physically Active
Doing regular easy and safe exercises like brisk walking, swimming, and cycling can strengthen your muscles, and abdomen, and boost your flexibility.
Applying Heat and Cold Compress on Your Back
Start putting cold compresses (may be a bag of ice or some iced veggies wrapped in a towel) on some of the painful areas for around 20 minutes a day. You can alternately apply a heating pad or hot water bottle on the painful areas.
Stretch Every Day
Do the backward, low back and standing pelvic tilt to strengthen your back and pelvic muscles.
Try Acupuncture
This is a kind of Chinese medicine, in which needles are put in your skin at various locations. Research has shown that acupuncture is an effective way in reducing your pregnancy back pain.
Gear Yourself Up
Try to avoid wearing heels with the progression of your pregnancy. Along with it wear a maternity support belt.
Lift Properly
Try to lift lightweight and small objects. If possible, squat down and try to lift with your legs. Avoid bending your waist. It’s good to ask for help.
Sleep On Your Side
Put pregnancy pillows between your knees, below your abdomen and behind your back.
Practice The Right Posture
When you’re pregnant, you might lean back so as to avoid falling forward, thus not straining your muscles in the lower back and causing back pain.
Do Not Sit or Stand For a Very Long Time
It can strain your lower back. Also, ensure that you take breaks in-between.
Get a Gentle Pregnancy Massage
It might give you a sense of wellness and better sleep.
If by chance, your back pain is severe, consult your healthcare provider immediately.
