As your pregnancy progresses to its final stages, you may experience increased back pain, which can be exhausting and emotionally draining. Your body is going through so many changes as it prepares to bring new life into the world, and they often happen through physical challenges. Your baby's development, shifting weight, and loosening joints are all part of the miraculous process, but they also put more pressure on your lower back and pelvis.
Why does it occur?
Hormonal changes are the main source of this discomfort. During pregnancy, your body produces a hormone called relaxin, which softens the ligaments and joints of the pelvis in preparation for labor and delivery. While this process is necessary, it also destabilizes your spine, making it more prone to strain and discomfort.
Furthermore, as your baby grows in the womb, your body's center of gravity shifts, which changes your posture to accommodate the extra weight in the abdomen. This forward-leaning posture can strain muscles, especially in the lower back and hips, causing aches and pains.
Relieving and avoiding back pain
- Lift carefully and mindfully: To avoid straining your back, lift items correctly. When lifting anything from the floor, always bend your knees rather than your back. Lifting heavy objects should be avoided as much as possible because it puts additional strain on your already stressed lower back.
- Maintain good posture while standing, sitting, or moving: Stand up straight, bring your shoulders back, and avoid locking your knees. When sitting, make sure your back is properly supported by using cushions or maternity support pillows.
- Sleep comfortably: You may find relief in sleeping on your side with a pillow between your knees. This can help align the spine and relieve pressure on the lower back. Purchasing a high-quality maternity pillow will also allow you to sleep in a more supported and comfortable position.
- Supportive footwear: Even if you are used to the aesthetic appeal of heels, they should be avoided, especially high heels. High heels can aggravate back pain by increasing the forward tilt in your posture. Choose flat, supportive shoes to distribute your body weight and reduce back strain evenly. You can even opt for padded khussas to elevate your festive outfits and provide comfort.
- Avoid twisting movements: Instead of twisting your spine to reach something, turn your entire body to avoid straining your lower back. These adjustments can help to keep your back muscles and ligaments in good shape.
Exercises to relieve back pain during pregnancy
- Cat-cow stretch: Pregnant women often use this gentle yoga stretch to relieve back tension. Begin on all fours, with your hands under your shoulders and your knees beneath your hips.
Slowly arch your back toward the ceiling, tucking your chin
And then lower your belly to the floor while lifting your head.
This movement helps to stretch and relax the lower back and abdominal muscles gently.
- Pelvic tilt exercises: Pelvic tilt exercises help strengthen the abdomen and lower back muscles. Lie on your back, knees bent, feet flat on the ground (or against a wall if lying flat is uncomfortable).
Flatten your back against the floor by contracting your abdominal muscles and tilting your pelvis upwards. Hold for a few seconds and then release. This movement helps to relieve tension in the lower back.
- Water and low-impact: These exercises can help relieve pregnancy-related back pain. Water's buoyancy helps to support your body weight, relieving pressure on your back and allowing you to exercise more safely.
When to seek professional help
Back pain is usually treatable with self-care techniques, but it's important to recognize when professional help is required. Contact your healthcare provider if you have:
- Severe or sudden pain: If the pain is severe or occurs unexpectedly, particularly in the second or third trimester, it may indicate a more serious problem, such as preterm labor.
- Pain with other signs/symptoms: If your back pain is accompanied by symptoms such as vaginal bleeding, fever, burning during urination, or numbness in your legs or lower body, it could be a sign of an infection, urinary tract problem, or other medical condition that requires immediate attention.
- Persistent pain with loss of mobility: If your back pain is so severe that you can't move, sit, or stand comfortably, you should see your healthcare provider to discuss other pain management options.
Professional help
If your back pain becomes unmanageable, your healthcare provider can recommend additional treatments and support. Some options are:
- Physical therapy: Many physical therapists specialize in pregnancy-related back pain and can design individualized exercise plans to alleviate pain, strengthen muscles, and improve flexibility.
- Prenatal massage therapy: A certified prenatal massage therapist can use specific techniques to alleviate back pain in a safe and supportive setting. Massage therapy can also increase blood flow, relieve tension, and provide a general sense of relaxation.
- Chiropractic care: Some pregnant women find relief from back pain through chiropractic adjustments, which are intended to improve spinal alignment and relieve pressure on the back. Make sure the chiropractor has experience working with pregnant women and uses safe, gentle techniques.
Some at-home help
- Use heat therapy: Applying a warm (but not hot) compress or heating pad to the lower back can relax tight muscles and relieve pain. A warm bath can provide a similar soothing effect, helping to relieve the day's stress.
- Prioritize rest: As your pregnancy progresses, try to rest more frequently to avoid putting unnecessary strain on your back. Whenever possible, lie down rather than standing or walking for long periods.
- Mindful relaxation techniques: Such as gentle breathing exercises, meditation, and even prenatal yoga, can help manage back pain. Relaxation techniques help to reduce stress, which in turn reduces tension in the back and other muscles.
Most pregnant women experience back pain, which is often associated with your body's preparation for childbirth. You can manage your back pain with a few lifestyle changes, simple exercises, and, if necessary, professional help. Remember that your healthcare provider is available to provide guidance tailored to your specific needs, so please do not hesitate to contact them if you have any concerns.
