It is an unfortunate but inevitable fact that most pregnant women will experience back pain at some point during their pregnancy. There are many remedies that can ease the pain and discomfort of pregnancy while preventing it from becoming a long-term nuisance.
Women with pre-existing back pain before pregnancy adapt more easily to the discomfort as the pregnancy progresses. The right medical help and treatment can prevent back pain from becoming a complication during childbirth.
Causes of pregnancy back pain
Two categories of back pain during pregnancy are caused by:
1.) Strained ligaments, muscles, discs and joints – caused by poor posture, incorrect lifting, weak or tight muscles or injury, this type of back pain can occur in people even before pregnancy. Symptoms worsen at the end of the day or after standing for long periods due to muscle fatigue and stretched ligaments from the combined weight of the body and child.
A minority of pregnant women may experience sciatica symptoms during pregnancy. This stems from inflammation or back pressure that causes pain in the sciatic nerve. Other symptoms include tingling, weakness, back pain, and pain moving down one leg. There is a common misconception that it is the weight of the baby that puts pressure on the nerve, but sciatica is a disorder that can occur whether there is a pregnancy or not.
2.) Pelvic Girdle Pain (PGP) – This back pain is related to pregnancy and may need to be treated differently than standard back pain. Most pregnant women who experience back pain during pregnancy suffer from this disease.
Symptoms of pain localized around the pubic bone area may signal the onset of Symphysis Pubis Dysfunction (SPD). For proper diagnosis of these conditions, it is recommended to consult a qualified physical therapist who is well versed in the field of women's health.
Prevention of back pain
Making sure your body is fit and healthy before you get pregnant can help prevent back pain. Even if you have already become pregnant, it is still possible to stay fit with exercises specially adapted for pregnant women (see the prenatal fitness section). These exercises can reduce the risk of pregnancy-related back pain. Women who are not used to exercise are advised to proceed slowly.
Following a moderate exercise regimen, good posture, refraining from lifting heavy objects and taking good care of your back can help prevent pregnancy-related back pain. If lifting is unavoidable, the knees should be bent, the back should be straight and the object should be held as close to the body as possible.
Ways to relieve back pain
1.) Back care (for more information, see "Protecting the back and pelvis during pregnancy").
2.) Massage – especially when performed on the lower back, massage can bring significant relief to tired and sore muscles. One relaxation method is to lean over the back of a chair or lie on one side while massaging the muscles on both sides of the lower spine. Massage by a massage therapist, midwife or physical therapist can further relieve back pain.
3.) Heat and Water – Warm and soothing baths, using a hot pack, or even taking a warm shower can relieve back pain symptoms.
4.) Wearing a support belt – a pregnancy or support belt can help support the weight of the baby and ease the strain on the abdominal and back muscles.
5.) Using a support pillow – sleeping on one side with a wedge-shaped pillow under your tummy can help relieve back pain.
6.) Strength and Stability Exercises – Pelvic and lower abdominal exercises can strengthen the back and abdominal muscles to help support the baby's weight. One example of a simple and safe abdominal exercise is to get down on your hands and knees, making sure your back is horizontal. While inhaling and exhaling, the belly button is drawn towards the spine and the back is held still for 5 to 10 seconds. The abdominal muscles are then allowed to relax after each contraction.
7.) Correct posture – This helps especially if the pain symptoms are centered on the coccyx or coccyx. Slouching should be avoided and the back should be arched whenever possible. For more comfortable sitting, it is advisable to use a cushion or an upholstered ring.
8.) Aqua-natal classes – According to research, these water exercises can significantly reduce pregnancy-related back pain.
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