Pregnancy Back Pain

Pregnancy may certainly be a golden period in the life of a woman but it does come hand in hand with several problems, related to it. One of the most common problems associated with pregnancy is back pain or discomfort, which usually occurs in the later stages of the pregnancy. However, instances of back pain during early pregnancy is also known of. If the problem is not addressed, then it might have a negative impact on the life of a pregnant woman. It is observed that nearly 80% of the pregnant women suffer from back pain. However, not many of them understand the cause of these pregnancy back pains. Knowing them can help a person take the appropriate steps towards addressing the problem and seeking effective means of pregnancy back pain relief.

Causes of Pregnancy Back Pain

There are basically two common patterns of lower back pain in pregnancy. While the lumbar pain occurs in the area of the lumbar vertebrae in your lower back, the posterior pelvic pain is felt in the back of your pelvis. While some pregnant women have just one of these types, others report both types of lower back pain.

Growing Uterus: Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles. This additional weight causes a change in your posture and results in straining your back, resulting in pregnancy back pain.

Increase in Hormones (relaxin and estrogen): The hormones released during pregnancy, result in the softening of the ligaments in the pelvic area. The joints also become looser, in preparation for the birthing process of your baby. This shift in joints and loosening of ligaments, may affect the support your back normally experiences, resulting in back pain.

Change in Posture: Poor posture usually results in back ache during pregnancy. This is usually aggravated over long periods of standing, rolling over in bed, twisting, bending or navigating the stairs.

Relief for Pregnancy Back Pain

You can give back pain the boot with these simple steps, that will surely provide you back pain relief in pregnancy.

Good Posture: As the baby starts to grow, the center of gravity shifts forward, causing a change in the posture and the resultant lower back pain. By incorporating the principles of good posture you can relieve yourself of the nagging pain. Just tuck in your buttocks, pull your shoulders back and downward and stand straight and tall.

Take Care while Sitting and Standing: While sitting, keep your feet slightly elevated, choose a chair that supports your back or place a small pillow behind your lower back. Make sure to change your position often, and avoid standing for long periods of time. If you must stand for long periods then rest one foot on a low step stool.

Sleep on your Side: Sleep on your side and not on your back. Make sure to keep one or both knees bent. Placing one pillow between your knees and another under your abdomen or using a full-length body pillow may also help.

Lift Properly: Do not lift heavy objects and even when lifting a small object, squat down and lift with your legs. Do not try to bend at the waist or lift with your back.

Get the Right Gear: Wear low-heeled shoes with good arch support along with maternity pants with low, supportive waistband.

Heat, Cold or a Back Rub: Apply heat to your back and soak in a warm bathtub to get relief from back pain. You can also try using a heating pad. Some women find relief by alternating ice packs with heat or rubbing their back.

Stay Fit: Regular exercise can also keep your back strong and may actually relieve back pain. Try exercises like swimming, walking or riding a stationary bike to stay fit. Make sure that you understand your body's limits and not overdo it.

Pelvic Tilt Exercises: Kneel on your hands and knees, with your head in line with your back and pull in your abdomen while arching your spine upward. Hold this position for several seconds, then relax your abdomen and back. Repeat this exercise five times while working gradually up to 10.

Complementary Treatments: Although it is unclear how effective chiropractic care or acupuncture are in treating low back pain in pregnancy, but they may provide comfort for some women.

Before you try out any of these pregnancy back pain relief methods, you can discuss your pain with your health care provider first, to make sure your back pain isn't caused by an underlying condition.