Pregnancy Back Pain And What Can You Do About It
While pregnant, your whole bodyweight will increase and the size of your belly will increase often forcing you to stand, walk, sit or lie in different positions to those you’d usually do. Your back becomes much more pronounced and your posture changes as a result and pregnancy back pain will appear.
These subtle postural changes are necessary to be able to keep the balance and also to protect your back and pelvic joints, but sometimes it can cause crippling or niggling pregnancy back pain because of this.
It’s possible for a woman to get over a 1 / 4 of her bodyweight in pregnancy, putting additional pressure to your back, hips, knees and ankles. The larger your baby as well as bigger you get, then the risk of suffering pregnancy back pain is greater.
There are actually basically two kinds of pregnancy back pain generally connected with pregnant mums, that are lumbar back pain and pelvic pain.
Lumbar Back Pain
Lumbar back pain is usually experienced in the mid to lower back area at or above the waist in the centre of the back. This is often a result of changes in posture or body shape, bad lifting technique, weak muscles or unstable ligaments and joints. This pregnancy back pain usually gets more pronounced after every day or after periods of sitting, standing or walking because the muscles becoming weaker and aren’t providing the same amount of support.
The other source of pregnancy back pain or more especially pelvic pain is known as pelvic girdle pain (PGP). PGP is usually a deep pain felt below and to the side of the waistline, on both sides through the tailbone (sacrum). This kind of pain is often felt on one or both sides, together with the pain advancing down into the buttocks and the top of the thighs. This kind of pain doesn’t go away with rest and then there will often be stiffness and discomfort in the mornings.
The next routines might cause a worsening of pelvic girdle pain, so whenever possible aim to reduce or avoid doing them altogether.
Rolling or moving around excessively in bed, lifting, twisting, bending forwards, climbing stairs too regularly, arising from sitting to standing, for example getting in and out of your car, the bath or bed etc.
Some women might also experience sciatica pain in pregnancy, where irritation or pressure from the back causes the sciatic nerve to become painful and inflamed. This could weaken the back muscles or cause pins and needles. Sciatica could appear with or without pregnancy back pain and often individuals will notice a shooting pain operating along the back of the leg.
The muscles of your core support and protect the spine and body organs, to stabilize and move the joints of the back and pelvis. Because your uterus and baby grow, the separation between your abdominal muscles can make it a lot tougher to provide this support.
Carrying a child associated bodily hormones like relaxin and oestrogen allow tendons and ligaments to be far more flexible than usual, making the lower back and pelvis more susceptible to injury. These hormonal changes, together with more weight and changes at the centre of balance all add to the potential for injuries and pregnancy back pain.
How To Alleviate Pregnancy Back Pain
There are numerous methods available for relief pregnancy back pain. Here are the most effective suggestions:
Strengthen the Muscles
Pelvic tilting exercises will assist you to support your spine and increase your posture thereby reducing the strain on your spine and pelvis.
Massaging the lower back area can usually help tired, aching muscles.
By using pillows in bed or when resting in a chair, by creating a comfortable position you just might lower the discomfort you really feel. Sleeping on your side using a pillow between your legs can help as well. If you suffer pain around the base of your spine (coccyx), try sitting on a soft cushion or a cushioned ring to lessen pressure on that area.
Heat and Water
A heat pack, hot bath or a shower can all help to reduce the pain.
Bend Down Carefully
When bending down you should definitely take a position with your feet wide apart. Tilt the pelvis and bend the knees, keeping the back straight. Hold your tummy muscles in all the time. Keep your knees consistent with your ankles and apply your leg muscles to do the work, not the muscles of the lower back.
When lifting, stand as above but keep the item you’re lifting close to your body and get away from lifting any heavy items. When carrying shopping distribute your weight equally between each side in order to prevent leaning and stand tall with your abdominal muscles drawn in and shoulders back.
Back pain is a very common side-effect of being pregnant, however, the pain usually goes away after a couple of weeks of having your baby unless there are other underlying causes.
Reports report that between 50% – 80% of pregnant women are afflicted by one type of pregnancy back pain or another and whilst not as common, some women will go on to experience this pregnancy pain for many months or perhaps years after giving birth, except some action is taken.