Back pain in pregnancy

Many women (approximately 50-70%) experience back pain during pregnancy at some stage. Back pain during pregnancy can be mild or very severe and cause many unpleasant moments. In most cases, this problem can be solved with the help of fairly simple techniques and certain changes in the lifestyle and habits of the pregnant woman.

In rarer cases, back pain during pregnancy may also be a symptom of a serious illness, so if you have severe back pain during pregnancy, you should urgently go to the doctor for a consultation to rule out possible serious illnesses and prevent possible complications.

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Causes of Back Pain During Pregnancy

The timing of back pain during pregnancy varies from case to case: some women experience back pain at the very beginning of pregnancy, while others experience it only in the middle or towards the end. Back pain during pregnancy can be caused by many factors. Here are some of the most likely causes of back pain in pregnant women:

1. Relaxation and softening of ligaments. The hormone relaxin, which is produced in a woman's body during pregnancy, relaxes the ligaments and causes the pelvic joints to expand, preparing the expectant mother's body for childbirth. Although the main purpose of this phenomenon is to prepare the pregnant woman's pelvis for the birth process, relaxin also causes relaxation of all other ligaments, including intervertebral ligaments, which can cause lower back pain. In addition, relaxin can relax the uterine ligaments and, because of this, causes even greater tension in the spine and nearby muscles.
2. Shifting the center of gravity. During pregnancy, the center of gravity in a woman's body gradually shifts forward, which forces the woman to change her posture: in order to ensure stability, the pregnant woman has to strain her lower back. Such changes in posture can also cause back pain, because the back muscles have not yet become accustomed to the new body position.
3. Weight gain. As the fetus develops, the pregnant woman's weight increases by approximately 8-15 kilograms in just 9 months! As a result, the legs and lower back bear a significant load, which can also provoke the occurrence of back pain.
4. Poor posture, prolonged standing, and improper lifting can also cause or worsen existing back pain.
5. Back pain that occurs when lying down is due to the pressure that the uterus exerts on the nerve plexuses and vessels that surround the spine. This type of pain usually occurs in the middle of pregnancy and increases in intensity as it progresses.

In certain cases, back pain during pregnancy (often in the lower back) may be associated with such diseases or complications of pregnancy: pyelonephritis, increased uterine tone or premature birth (risk of miscarriage). Therefore, it is necessary to see a doctor as soon as possible and undergo a special examination.

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How to Relieve Back Pain During Pregnancy

Watch your posture. As the fetus develops, the center of gravity in the pregnant woman's body moves forward. For this reason, you, without even noticing it, strain your lumbar muscles. To prevent this from happening, you need to watch your posture. For example, when you stand or walk: you need to tighten your buttocks, pull your shoulders back and down, stand straight, straightening your spine. This exercise is called the "proud position of a pregnant woman."

Stand and sit correctly. Try to sit on a comfortable chair all the time. Your knees should be slightly raised and positioned above the level of your lower back (for this purpose, you need to put a bolster under your feet). A small pillow should be placed behind your lower back, which should fill the curve of the lower back so that the muscles in this area can relax. Change your position more often and try not to stand on your feet for a long time. If you have to stand and there is no opportunity to sit down, alternately place your feet on a small threshold or step to relieve tension from your lower back.

Do exercises. If you have back pain, exercises that you should do every day are very helpful. Choose exercises that are not too uncomfortable for you and that you can do easily. There are excellent exercises that are designed specifically for pregnant women (for example, yoga for pregnant women).

Sleep on your side. It is advisable not to sleep on your back, as this can increase back pain. If you need to lie on your back, it is recommended to put a small pillow under your lower back, which supports the lumbar curve of the spine. When you lie on your side, you can use a long pillow (there are pillows specially designed for pregnant women, which are then used when breastfeeding the baby), or two ordinary pillows: clamp one of them between your knees, and put the second under your stomach. This position will relieve tension from the back muscles and help the whole body to rest and relax.

Get more rest. Try to get a good night's sleep all the time. If you suffer from insomnia, you should rest during the day.

Lift objects correctly. It is a well-known fact that pregnant women are prohibited from lifting heavy objects. However, even if you are lifting light objects, you should do it in a way that does not harm your spine. You should bend your knees and not lean forward with a straight back. If you are lifting something from the floor, be sure to squat down.

Stay in shape. It is not advisable to gain more weight than recommended (no more than 15 kilograms by the end of pregnancy). Exercise regularly and go for walks every day. This will strengthen the muscles of the back and legs.

Wear a special belt. If your belly is too big or your abdominal muscles are poorly developed, you can buy a special support belt that can partially relieve tension from the abdominal and lumbar muscles.

Acupuncture, massage and other procedures. Physiotherapy procedures are excellent for women with back pain during pregnancy. But do not forget that they should be carried out by specially trained persons, and only after permission from the doctor who is observing you. In some cases, such procedures and massage are contraindicated during pregnancy.

Medications: During pregnancy, it is advisable not to take painkillers or anti-inflammatory drugs, which are usually prescribed to relieve back pain. Before taking any medications, be sure to check with your doctor.