5 Ways To Keep Back Pain At Bay During Pregnancy
Most pregnant women experience back pain at one point or the other during pregnancy. If you’re one of them, then read on to know what can be done to relieve yourself of it.
Back ache is not always a sign of trouble. Almost 50% to 70% of pregnant women report back pain, especially in their second and third trimester. In order to treat your back pain, it is necessary that you understand what is causing it in the first place.
Here are a few things that are a sure cause of back issues during pregnancy.
Weight Gain - During pregnancy, moms put on around 11 to 15 kgs. This leads to an increase in stress levels on the back muscles.
Hormonal Changes - A hormone called relaxin is released during pregnancy. This allows the joints of the pelvic area to relax and prepares your body for the whole birthing process. This hormone can also loosen your back muscles, resulting in pain and discomfort.
Change in Posture - As your baby grows, your center of gravity changes. To compensate for this, you may change your posture. This causes strain on your back muscles.
Stress - Emotional stress can affect you physically too. You might have noticed that when you're worried, you get muscle spasms. Your back is also affected because of it.
These things are difficult to control, but that doesn’t mean you have to endure back pain throughout your pregnancy. Here are a few simple ways to make yourself more comfortable and be able to focus on other important things.
1. Massage Time!
Although it is recommended that you consult with your doctor first, getting a back massage during pregnancy is not as dangerous as you think. A gentle rub down from your partner or a massage therapist that specializes in prenatal work (if your husband is too nervous to do it himself) will help you relax your muscles.
2. Prenatal Yoga
Prenatal yoga is becoming increasingly popular among pregnant women, especially ones whose back, muscles and joints are hurting. It increases your strength and also helps you tackle your emotional stress levels. Look out for classes that teach yoga specially for pregnant woman and you’re good to go. You can also buy prenatal yoga DVDs that are available in the market (Lara Dutta’s made one too!).
3. Correct Your Posture
Try to stand up straight without leaning backwards and hold your chest high. This might be difficult at first, but you’ll get used to it. You can also wear a maternity belt to help with your posture. This reduces the strain on your back.
4. Right Footwear
Pregnant or not, wearing high heeled shoes for long durations will result in back muscle spasms, as it increases the curvature of the back and creates pressure. It is recommended to always wear footwear with low heels, which are comfortable with good shock absorption, rather than flats, since they distribute the weight more evenly.
5. Sleeping Positions
It is advised to sleep on your side with your knees bent rather than on your back. You can place a pillow in between your legs to reduce the strain on your back muscles. This has the additional benefit of optimizing blood flow to your vital organs and your baby.
In case you feel your back pain is severe or that none of the above techniques reduced your back ache, contact your doctor.