How Do I Get Rid Of Back Pain During Pregnancy
Back pain in pregnancy is common, especially in the latter parts of it. Although being pregnant is one of the most beautiful moments in life, pregnant women often complain of how back pain makes their daily routine difficult. Additionally, do not ignore pain and aches on your back completely especially if it persists. There are various ways in which you can get rid of back pain during pregnancy.
If you are a resident of Chennai and experience back pain during pregnancy, it is highly advised to seek urgent medical attention. Generally, right posture, some exercise routine and changes in the daily routine should be enough. However, if you have any concerns, it is better to seek help as quickly as possible to prevent anything unusual and unnecessary from happening. You must seek the best doctor for back pain treatment in Chennai.
Before jumping into tips to get rid of back pain during pregnancy find out in-depth about back pain causes, back pain types during pregnancy, treatment and much more.
Focus On Your Posture
As your uterus expands, the way you stand and walk may change. This shift can result in pregnancy back pain that you may feel most when you lie down to sleep. Sleeping on your side with a pillow between your legs can help relieve the excess pressure on your spine.
Your body is naturally accommodating to the shift in your center of gravity and the laxity of your ligaments. Also, your lower back might curve more inward while your pelvis tips forward. So, to straighten up, work on regularly strengthening your pelvic floor and core muscles.
How Long Does Sciatica Pain Last During Pregnancy
Once you develop your first sciatica flare-up during pregnancy, its likely youll experience more flare-ups throughout the remainder of the pregnancy.
After all, your belly is only going to get bigger and that puts more pressure on your sciatic nerve. But, take comfort in the fact that pregnancy-related sciatica almost always goes away after delivery. Once that pressure is relieved, your sciatic nerve begins to recover on its own.
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Taking Rest And Applying Heat Therapy Can Help Heal Sore Tissues
Taking short periods of rest during the day helps ease muscle spasms and relieves acute pain. While taking rest, keeping both feet elevated can help bend the hips and decrease the curvature in the lower spine.2
Using a heat patch in the lower back area and/or rear pelvis can help reduce soreness, decrease muscle spasm, and improve blood circulation. The heat source must be used for 15 to 20 minutes at a time and be of a tolerable temperature. Placing a barrier, such as a towel, is advisable to avoid burns.
Maintaining an optimal level of function throughout your pregnancy and having the least amount of discomfort are the main goals of treatment for back pain during pregnancy.
Physical therapy encompasses postural modifications, back strengthening, stretching, and range-of-motion exercises. Appropriate physical therapy and exercise for pregnant women instructed by a trained therapist can help strengthen the soft tissues and muscles around the lumbar spine .2
- Flexion exercises help make the abdominal muscles stronger, improve core strength, and decrease the lumbar curve.2
- Extension exercises help increase strength in the paraspinal muscles that provide stability to the spine.2
Physical therapy and exercise to reduce back pain in pregnancy include low-impact options, such as pelvic tilts, knee-to-chest stretch, straight leg raise, curl-ups, side-lying leg raise, and the Kegel exercises.2
What Causes Back Pain During Pregnancy
Your body undergoes a lot of physical changes during pregnancy which can put some strain on your body and back. First of all, your ligaments loosen and stretch as your body prepares itself for going into labour, which affects your posture and can place strain on your joints. Weight gain and increased fluid retention can also put pressure on the sciatica nerve, causing sciatica, which is a type of pain that runs from your lower back and hips to your feet.
Later on, in pregnancy, most women will experience a shift in their centre of gravity due to weight gain, which can lead to bad posture. You might find yourself leaning backwards more often, for example, placing strain on your back. This weight gain might also cause your muscles to tighten which can also cause discomfort in your lower and upper back.
All of these changes are a normal part of pregnancy, however, and luckily, there are a few different ways that you can relieve your back pain safely whilst pregnant.
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What Can I Do To Relieve My Pregnancy Backaches
I’m 7 months pregnant and my back is killing me! How can I get some relief? Fiona
Many pregnant women have achy backs as their bellies grow larger and their muscles and spine strain to carry the extra weight.
During pregnancy, the body also produces the hormone relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
Here are some ways to help ease your back pain:
Back pain also can be a sign of something else, like labor starting or a urinary tract infection . If you have any questions or concerns, severe pain, pain that isn’t getting better, or other symptoms, talk to your doctor.
Sciatic Nerve Pain During Pregnancy Heres What To Do
Back pain is pretty common during pregnancyyou are, after all, carrying a lot of extra weight on the front of your body. Sciatica is one of the most severe types of back pain you can get, but there are several ways to ease the aches and pains that come with it. Stretches, gentle massage, and other remedies can help.
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Glute And Hamstring Foam Rolling
A foam roller is an inexpensive piece of equipment you can use to help massage your muscles. Foam rolling is a great way to soothe and relax tight muscles that may be contributing to increased pain. The roller acts like a mini massage for tight muscles and connective tissue.
Equipment needed: foam roller
Target muscles: hamstrings, calf muscles, glutes, piriformis
Should I Try Weight Lifting
Weight training works well for pregnant women, but only if you are weight training prior to pregnancy. Lifting weights builds stamina and conditions the body for hard work, but you may need to reduce the amount of weight as your pregnancy progresses.
If you are working with a trainer, make sure they are aware of your pregnancy, and do switch trainers if yours does not feel qualified to work with you during pregnancy.
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Exercises To Ease Back Pain In Pregnancy
This gentle exercise helps to strengthen stomach muscles, which can ease back pain in pregnancy:
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1) Start on all fours with knees under hips, hands under shoulders, fingers facing forwards and stomach muscles lifted to keep your back straight.
2) Pull in your stomach muscles and raise your back up towards the ceiling, letting your head and bum relax downwards gently do not let your elbows lock and only move your back as far as you comfortably can.
4) Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully.
What Causes Back Pain In Pregnancy
Back pain in pregnancy can be caused by a number of things: a previous injury, increased pressure on your back muscles, a compression of the sciatica nerve and even a surge in hormones. Given that so many factors can lead to back pain, its no wonder that back pain is a common problem amongst pregnant people, according to Shah. In fact, research shows that 50 percent of pregnant people report experiencing it at some point in their pregnancy.
All back pain is not created equal, though, and you can experience varying levels of discomfort in different areas of your back. Heres where it may surface during your pregnancy:
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Chiropractic Care And Sleep
Chiropractic care during pregnant might also facilitate better-quality sleep.
Getting enough sleep is vitally important all the time, including during pregnancy. This is largely because once that new baby comes home, sleep will become a rare thing. However, sleep is important for other reasons, too. Researchers at University of California San Francisco compared the amount of sleep women got late in their pregnancies with their labor times and types of birth. It was found that women who got less than six hours of sleep per night during their final month of pregnancy averaged 29 hours of labor, compared to an average of 17.7 hours of labor for women who slept seven or more hours per night.
Additionally, it was found that compared to women who reported poor sleep two or less nights per week about three weeks before delivery, women who reported poor sleep three to four nights per week were 4.2 times as likely to need a cesarean delivery. Women who reported poor sleep five or more nights per week were 5.3 times as likely to need a cesarean delivery.
This means that its important to take the time to get a good nights rest while pregnant. If youre experiencing back pain during pregnancy, its hard to sleep. Research has even shown that a pregnant womans quality of sleep is closely related to back pain. By undergoing chiropractic care during pregnancy, you can improve your sleep. By extension, you might make your labor experience a little easier.
How Likely Is A Miscarriage At 10 Weeks
Research amongst women with a history of recurrent miscarriage has shown that those who saw a heartbeat at 6 weeks of pregnancy had a 78% chance of the pregnancy continuing. It also showed that seeing a heartbeat at 8 weeks increased the chance of a continuing pregnancy to 98% and at 10 weeks that went up to 99.4%.
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What Is Posterior Pelvic Pain During Pregnancy
Posterior pelvic pain is felt in the back of your pelvis. It’s the most common type of lower back pain during pregnancy, though some women have lumbar pain as well.
You may feel posterior pelvic pain as deep pain on one or both sides of your buttocks or at the back of your thighs. It may be triggered by walking, climbing stairs, getting in and out of the tub or a low chair, rolling over in bed, or twisting and lifting.
Certain positions may make posterior pelvic pain worse – for example, when you’re sitting in a chair and leaning forward at a desk or otherwise bent at the waist. Women with posterior pelvic pain are also more likely to have pain over their pubic bone.
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- An ice or heat-pack. In my clinical experience, ice over the pubic bone and heat over the gluteals tends to work best for relieving pelvic and back pain. Ice for 10-15 minutes, every 2-3 hours make sure to wrap the icepack in a small towel and dont place directly onto skin. Use the heat-pack for 10-15 minutes, as often as you like but make sure it is comfortable on your skin and not too hot.
- Compression shorts or a pelvic belt to provide extra pelvic support. This can help to manually support the pelvis if the muscles are too weak to do so. However dont be fooled it wont solve all your problems.. you still need to exercise those muscles! You can get these products from your local physiotherapist, doctor or chemist. Best to be fitted by a health care professional to ensure the sizing is correct.
If you have tried all of this and still struggle with pain, then book in with your local womens health physiotherapist for treatment.
You dont need to endure this, you are worthy of a pain-free and enjoyable pregnancy!
xo Physio Laura
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How To Reduce Back Pain
You can prevent back pain or reduce it by:
- wearing comfortable, supportive, low-heeled shoes
- not standing for long periods of time
- sitting with your bottom against the back of a chair and sitting up tall – put a small cushion at your lower back if needed
- tucking your hands under your bump for support if standing for long periods
- not lifting heavy objects – if you need to lift anything, bend your knees and keep a straight back
- staying active with gentle exercises and stretching
- being aware of your posture
When Should I Worry About Back Pain During Pregnancy
For the most part, dull, aching back pain is not a reason for concern. However, many women wonder whether back pain is a sign of miscarriage.
According to experts, there are a few specific symptoms to watch for that may indicate a more severe underlying issue. If your pain is severe, shooting, sharp, or anything other than a dull ache, its worth chatting with your doctor.
You should also be cognizant of tingling sensations, or sciatic pain. This is an issue on its own, and likely not just typical pregnancy-related back pain.
Is back pain a sign of miscarriage?
While dull aching back pain isnt necessarily a sign of miscarriage, painful cramps in your abdomen and lower back may indicate a miscarriage.
Before you start freaking out, there are a few things that you can look for that are more obvious and accurate signs of miscarraige. These include vaginal bleeding, discharge of tissue/fluid, and loss of pregnancy symptoms .
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So Should I Just Put Up With It Or Can I Actually Do Something About It
You can definitely do something to help this!
So many pregnant women think that they have to put up with this because its to be expected during pregnancy no!
Whilst it may be common, that doesnt mean it cant be treated.
Besides, if you had a choice, I dont know a woman that wouldnt want to rid herself of pain.
Lets work together to keep you mobile and strong in your third trimester and then give you the energy, strength and mobility to power on through labour and birth!
To improve pelvic pain you should
Exercises To Help Get Rid Of Back Pain During Pregnancy
There it is again that annoying back pain during pregnancy, but did you know that with some simple tweaks to posture, activating your deep core and including these 5 exercises in your daily life you can really make an impact on how your body feels. Especially your back!
Back pain during pregnancy is all too common, but it doesnt need to be. I work with clients regularly that go through their entire pregnancy with no back pain during pregnancy at all! Many women who workout with my DVDs or online programs comment about my workouts helping or even completely getting rid of their back pain during pregnancy!
These tips and exercises could really help minimize backaches during pregnancy. Not to mention these pregnancy exercises can help increase your deep core strengthmaking it easier to get that flat belly back more quickly after baby.
While exercise is a part of the equation, eating a healthy balanced diet, and living a healthy lifestyle of minimizing stress, getting enough sleep, staying hydrated and more all ultimately can affect and contribute to back pain relief during pregnancy and after baby and thats why I have my Prenatal + Postnatal Membership! We fused the Knocked-Up Fitness® and Wellness Prenatal Program + The Core Rehab Postpartum & Beyond Program into one membership for all stages of motherhood!
10 Tips for Getting Rid of Back Pain During Pregnancy:
Yoga Poses To Relieve Back Pain During Pregnancy
Posted bySpine Correction CenterApril 6, 2017Comments Off on 10 Yoga Poses to Relieve Back Pain During Pregnancy
Yoga is a healthy way to exercise even if youre not pregnant, but for expecting mothers, its particularly beneficial. Use these 10 poses to relieve back pain during pregnancy, as well as improve your flexibility and balance as your belly grows.
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Pay Attention To Your Posture
You may have a tendency to slump forward or overarch your back while pregnant, but that can eventually take a toll on your spine. Make sure you are sitting upright with your feet flat on the ground. Engage your core with your back just slightly curved and your neck straight.
Balance and symmetry are especially important during pregnancy, when so many ligaments are loose. Dont cross your legs, step out of bed with one leg, or put your pants on while standing up and putting one leg in at a time. These types of asymmetric movements can exacerbate tailbone pain.
Being in the same position for a long period of time can also make pain worse, especially when sitting, so make a point to get up and move around frequently.
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