6 Things You Can Do For Lower Back Pain During Pregnancy
Pregnancy is probably one of the most beautiful things to happen to you in your life, but it sure doesn’t feel that way when you have to deal with excruciating back and pelvic pain. Back pain and pelvic pain are common symptoms for pregnant women with a majority of them expected to suffer from mild to severe pain — particularly during the later half of pregnancies in the second and third trimesters. Follow these steps and you’ll relieve your lower back pain during pregnancy.
Why Do You Have Back And Pelvic Pain During A Pregnancy?
Pregnant women are particularly vulnerable to back and pelvic pain because the spine starts to curve inwards as the baby bump grows. This is because the back needs to support the added weight of the growing baby. The top part of your spine may start to curve outwards to support your enlarged breasts during a pregnancy. Your body also produces hormones when you’re pregnant, which softens your body tissues. This is important because your tissues need to be more flexible to accommodate the growth of your baby inside your womb. But this can also trigger back and pelvic pain. Here are some causes:
- Tissue softening hormones causes joints to move more than normal, which strains your back, hips and pelvic region.
- Growing uterus and stretching stomach muscles cause postural trouble.
- Your center of gravity moves forward when your baby grows, which starts to cause pain in your lower back and pelvic region.
- Positioning of the baby towards the end of your pregnancy can trigger back and pelvic pain because of compressed nerves.
What Can You Do To Ease Your Back And Pelvic Pain?
Luckily, you don’t have to assume that back pain and pelvic pain are things you have to live with. These strategies will help you ease your pain while you are pregnant.
Get A Massage
A simple massage from your partner can help alleviate your back and pelvic pain issues because it can ease swelling and reduce the stress in these areas. You can also get your partner to apply heat packs to improve blood flow and reduce pain in aching muscles. Avoid using overly hot packs because you don’t want to end up scalding your body.
Maintain A Good Posture
You must maintain a decent posture while you’re pregnant to reduce the pressure on your back and pelvic region. Try to stand tall but keep your shoulders back to stay upright at all times. Contract your stomach muscles, so that you can better support your lower back. If you sit, make sure you have a small pillow to support your back spinal curve. This encourages you to sit upright. When you’re in the later half of your pregnancy, stay away from high heels to avoid putting pressure on your back.
Lie On Your Side To Reduce Back And Pelvic Strain
Lying on your back or stomach can sometimes put more pressure on your back and pelvic region, so your best option is to lie on your side when possible. This takes away the stress from your back and pelvic region without compromising on blood flow to your baby. Put a pillow in between your legs while you sleep sideways to better handle the weight of the top leg.
Take Regular Walks
Exercise in your pregnancy can seem like too much trouble, but the truth is that it helps you build stronger abdominal muscles. These strong muscles can help to reduce the pressure on your lower back and pelvic region, which will reduce any pain and stress you feel. Talk to your doctor about any recommended exercises apart from walking based on your pregnancy stage. Don’t underestimate the value of everyday walks for your pregnancy when it comes to pain alleviation. Swimming is another good way to take the pressure off your lower back and pelvic region.
Avoid Sitting On The Floor Or For Extended Periods
When you attempt to sit on the floor and cross your legs, you’re putting pressure on your lower back and pelvic region because of your increased weight. To prevent this, avoid sitting on the floor all together. This reduces the possibility of putting pressure on these areas. You’ll also want to avoid sitting for extended periods of time because this motionless posture will eventually strain these areas.
Get Chiropractic Care
Chiropractic care is one of the most ideal ways to improve lower back pain during pregnancy. The spine houses the spinal cord and the nerve roots that control the muscles of the lower back along with every other part of your body. Misalignment in the spine will cause increased pressure on the nerves leading to increased lower back pain during pregnancy. Chiropractors follow a range of techniques to reduce back and pelvic pain in pregnant women by reducing muscular tautness, joint misalignment and nerve compression. Getting chiropractic care is an excellent way to reduce your back and pelvic pain without medication.
Follow these natural remedies in your quest to reduce back and pelvic pain during your pregnancy without having to resort to surgery or medication.