Back pain during pregnancy is a very common health concern among women. This is due to the physical and hormonal changes that happen in the body at that time. As the baby is growing inside, there is increased weight load that the back has to support. The change in the centre of gravity due to the protruding abdominal region exerts a lot of pressure on the lower back. The hormones released during pregnancy relax the ligaments between the disks in the backbone and the increased weight causes the nerves connected with these disks experience strain. Other reasons for back pain during pregnancy could be muscle spasms and cramps or a urinary tract infection. Changing body postures, stress and poor mechanism of the body can also cause back pain during pregnancy. However, lifestyle changes, exercises and treatment in some cases can help in managing the pregnancy back pain effectively.
Exercising regularly will help the back to stretch and relax. However the exercises should be mild and preferably done during earlier days of pregnancy. Walking and swimming are excellent ways to exercise as they relieve the stress on the back. Pregnancy yoga is also a good way to beat the stress and pain. Avoid wearing high heels and wear comfortable shoes that support the arch of the foot. While standing, make sure that the weight is distributed equally on both the feet instead of one foot. Carrying heavy weights, bending forward for lifting objects and other strenuous activities should be avoided. Maintain a proper body posture by standing straight and tall, keeping the shoulders back and relaxed and sitting straight on a chair that supports your back. Avoid crossing your legs and support them with the help of a low stool. Wearing a maternity support belt also gives your back an added support. These belts are adjustable and gently support the abdomen without squeezing. Make sure that you do not gain more than the recommended amount of weight that the doctor has advised. Acupressure and massage therapy can also reduce back pain. But these should be done strictly under a professional practitioner only. The use of painkillers and other medication to reduce the pain is not recommended during this time as this can be harmful for the baby and the mother. So it is better to follow the natural techniques.
Taking adequate rest and sleeping in a comfortable position is also very important to relieve the stress and avoid back pain during pregnancy. With the increasing abdominal size, it may be difficult to sleep during pregnancy. But make sure to take enough rest by lying down more frequently. Do not sleep on the back as this put more pressure on the back and sometimes may also cause reduced blood flow to the uterus. Instead you could sleep on your sides with a pillow between your legs to give extra support for your back. However severe back pain or a back pain accompanied by vaginal bleeding or discharge requires immediate medical attention.
Following the above instructions along with adequate rest and a well balanced and nourished diet can help reduce the back pain during pregnancy in a large way. Strong abdominal and pelvic muscles not only reduce risk of back pain but also give you enough strength during the labor hours.
